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Share on PinterestHanging, also known as Movement, has been around for a decade, but its catching on at some fitness studios. Getty Images

As 2019 draws to a close, many people are pondering their fitness goals for next year.

Running, spinning, and high-intensity interval training (HIIT) workouts are well known, but now gym-goers can just hang out literally.

This fitness practice, part of a philosophy known as Movement, has already garnered a following in studios in New York City and Colorado.

The principle behind the exercise routine is that by moving the body in the right way, a person can improve their fitness and strength without the use of equipment or weights.

One studio refers to it as a mixture of yoga, CrossFit, capoeira (a form of martial arts), gymnastics, and circus skills.

A newly opened studio in the West Village in New York City states that the exercise can awaken the muscles and joints that modern fitness methods often overlook.

Walt Thompson, PhD, an associate dean and professor at Georgia State University and a former president of the American College of Sports Medicine (ACSM), says the principles of Movement have been around for a while.

Its a nice way to package bodyweight exercise, but nothing new, Thompson told Healthline. Using body weight as a way to exercise has been trending worldwide since the economic recession of 2008. Gyms were looking for low-cost delivery of exercise programming, and whats more economical than using no equipment? Bodyweight training has been used effectively as a form of exercise even as simple as a pushup, a pullup, or situp for many years, if not centuries.

Movement instructors encourage students to develop their minds and bodies while building strength, coordination, and mobility.

The exercise can involve kicking, hanging from a bar, balancing, climbing, and floor work as well as breathing techniques.

Experts say Movement is the latest example of how exercise methods can change over time.

Fitness has evolved from the same repetitive exercises to what we now refer to as functional training. This is more about being able to move your body in many planes so you can mimic actual activities in the real world, Pam Peeke, MD, MPH, FACP, FACSM, a fitness expert and national spokesperson for the ACSM, told Healthline.

Challenging your body with a variety of body positions and postures is always a good way to stay fit, she explained. However, to be optimally fit, one needs to make certain to include training with balance, flexibility, endurance, and strength as well as high-intensity interval training.

One Movement studio in Boulder, Colorado, states that this fitness philosophy will enable users to build a robust user manual for your body. You will know how to connect and disconnect, how to be hard and how to be soft, how to be strong and how to be flexible, how to be quick and how to be still.

The Boulder studio says they work with people of all ages, sizes, abilities, and injuries.

But Peeke argues it may not be suitable for everybody.

Physical disabilities limit this form of exercise, she said. Any issues with joints and ligaments in those involved parts of the body will limit the ability to perform this. Also, some people have equilibrium problems and may not feel comfortable in that position. Body size may also pose technical problems.

For some, Thompson argues the hanging aspect of Movement would be nearly impossible due to lack of strength. He says those who are just beginning their fitness journey should consult a professional.

I cant stress enough that beginners who are trying exercise for the first time should seek out a certified fitness professional in their community who can help establish an exercise designed specifically for them after establishing short-term goals, long-term goals, and identifying barriers that could lead to noncompliance, he said.

Every year the ACSM conducts a survey of fitness professionals to determine fitness trends for the following year.

In 2020, predicted trends include group training, training with free weights, circuit training, yoga, and HIIT workouts.

Thompson says there are a number of exercise options for people in different circumstances.

He suggests a person without a lot of free time who wishes to lose weight could try bodyweight training and walking.

An office worker can use the stairs instead of the elevator and park their car farther away from their building, he said.

He advises an older person wanting to improve flexibility or heart health should check with their doctor first, but may enjoy group classes.

Both Thompson and Peeke advise that almost anyone will benefit from going for a brisk walk.

Frank Petrigliano, MD, is chief of the University of Southern California Epstein Family Center for Sports Medicine. He says the best form of exercise is something a person will stick to.

When people ask what exercises they should do to lose weight or build muscle mass, it has to be something that becomes part of a routine in your life. It cant be something youre going to do for 6 weeks or 6 months and then its going to fall off, he told Healthline.

Petrigliano says that instead of setting a weight loss goal or focusing on physical appearance for motivation, its best to have a goal of incorporating exercise into daily life.

It should be something enjoyable, easy, accessible, and something you dont get injured doing, he said. Focus on doing something that gets your heart rate up every day, whatever it is thats probably the best change you can make in your life.

More:
Fitness 2020: 'Hanging' and Other Trends to Look For - Healthline

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An obese mother and son reveal they shed a combined 15st after joining the same slimming club.

Make-up artist Jennifer Jeffery, 44, from Edinburgh, went from a 20st 13lb and size 24 frame to 10st 13lb and size 10 following her decision to lose weight in November 2018.

Impressed by her new waistline, her 22-year-old son Dan, who weighed 20st 3lb and wore a size XXL, decided to follow into her footsteps, slimming down to a healthier 15st and size L.

As he joked with her that she was a cougar as his friends fancied his new slimline mother, Dan decided it was time that he fought his flab too.

Jennifer said: The build up to Christmas is always hard, but I told myself if I dont do this now, I never will.

Everyone thought I was mad eating soup and Thai green curry instead of turkey and all the trimmings, but I simply told them, Ive had 43 Christmas dinners in my life so far, whats the bother in missing one?

Before her diet, Jennifer had a body mass index (BMI), used as a gauge of healthy weight, of 50, compared to the NHS recommended level of between 18.5 and 25, while Daniels was 40.5, making them both clinically obese.

Jennifer, who is determined to preserve her newfound curves even over the festive period said: I had Christmas dinner this year but I stuck to all the good stuff turkey and veggies none of the heavy carbs and rich sauces.

Of course its hard, but looking back at photos of me dressed as an elf from Christmases gone by is enough to spur me on. Just one look reminds me of how unhappy being overweight made me. I was the complete opposite to the traditional happy, bubbly elf.

These days when Daniel posts pictures on Snapchat or social media, he tells me his friends say how fit I look, whereas a year ago he would have been mortified by the idea of his mates fancying his mother.

Also, when Im trying to decide what to wear the last thing I want to be is mutton dressed as lamb so Daniel chips in and becomes my personal Gok Wan, telling me yay or nay on various outfits.

Jennifer started piling on the pounds after breaking up with Daniels father, who she would rather not name, in 2000.

I did what a lot of working single mothers do worked as hard as possible to give my child a good upbringing, but, in the process, my own well-being took a back seat, she said.

Grabbing quick and easy food that she could eat on the go or bung in the microwave for five minutes, by the time Jennifer hit 40 in 2015, she was tipping the scales at 20 stone.

Although doing her best not to pass on her bad eating habits to Daniel, by the time he was 18 and cooking for himself, it was clear he had inherited her love of fast food and carbs.

Ive always had an obsession with white bread from toast to pizzas and thats something Daniel definitely got from me, she said.

Although Daniel, who is single, agrees that his childhood was filled with healthy food, he concedes that his mothers penchant for calorie-laden food led to his weight gain.

Eating takeaways up to three times a week, Daniel soon found himself tipping the scales at 20 stone, too.

Then, finally, in November 2018, with Jennifers waistline leaving her full of guilt, she decided enough was enough and signed up with the 1:1 Diet by Cambridge Weight Loss.

I was at an all-time low, Jennifer explained. My friend and a friends daughter had passed away very close together and I just kept thinking to myself, These ladies should still be alive.

I was faced with this massive guilt about my own existence and it was all consuming I hated myself because of it.

It was the wake-up call I needed though. It was now or never.

Swapping mountains of white toast and frozen ready meals for shakes and tuna salads, soon Jennifer began seeing the pounds fly off.

But, just a month into her weight loss journey, she was faced with the difficult task of navigating the festive season with a restricted intake of just 800 calories a day.

It was by no means easy especially as Im a very sociable person, she admitted.

I found myself having a filling meal that matched with my diet plan before going out and just ordering a cup of peppermint tea while everyone else tucked into their meals.

Determined to stick to her plan, Jennifer even sacrificed turkey with all the trimmings at the family Christmas dinner, swapping it for soup and thai green curry.

Everyone around the table thought I was bonkers, but theres more to Christmas than the food its about being with friends and family, she added.

Her efforts paid off though and Jennifer lost an impressive 5st in as many months.

Describing the weight loss as life changing, she said: What struck me the most was the freedom of movement. It felt like Id gained so much personal space around me where the weight had disappeared.

Not to mention the joy of fitting into a pair of size nine Armani jeans. That felt surreal I felt like a million dollars.

Impressed by how much his mothers diet had transformed her life, Daniel mooted the idea of signing up to the 1:1 diet himself to Jennifers delight.

I did feel responsible for Daniels weight gain, but whenever Id tried to talk to him about it I could see it made him uncomfortable the want to change has got to come from within, so I left it, she explained.

The moment he asked me about signing up I was so full of pride and told him Id help him through every stage.

Clearing the house of ready meals, pre-packed sauces and takeaway menus, working together the mother son duo both lost a further five stone.

At first it was me coaching Daniel, making sure he had the right food in and didnt stray from the plan, but now we both spur each other on, she continued.

Its like hes my cheerleader. Out of nowhere hell tell me how youthful and good Im looking.

And their shared weight loss has led to a new phase in their relationship, with Daniel boasting of his mothers cougar status.

Weve always adored each other, but we used to live very separate lives before and now we make extra time to be together, Jennifer explained.

The other day we were out for breakfast and Daniel was sharing photos of us on Snapchat, telling me all his mates fancied me. Weve really learnt to appreciate each others company in a grown-up, adult way now.

Although Daniel has been inspired by his mothers weight loss, he is still not quite on board with her fitness mad exercise regime.

For Daniel its been a lot about the weight loss and less on the exercise, she continued.

I do a 5km run every weekend without fail even on holiday something which Daniel thinks is mad.

I recently won the Woman of the Year at the 1:1 Diet and the prize is a trip to Seville, Spain, next February, so Ive told Dan to get his dancing shoes ready because I dont plan to be avoiding the dance floor!

I do have to admit, I feel responsible for his weight gain but now, I look at him, and instead I feel responsible for all the weight hes lost too Im so proud.

And slipping into a size 10 elf outfit doesnt feel too bad either!

Meanwhile, Daniel gives his mother full credit for inspiring him to fight his flab.

He said: I knew Id let myself go. I could feel it when I was clothes shopping and having to go up a size, but no one really said anything and I kind of ignored it.

But when I saw mothers weight loss, and all the attention she was getting, she just told me to give it a go and after one week Id lost over eight pounds and from then on I was obsessed with the scales.

I dont think either of us would have come as far as we have if wed done this alone. We cook together and keep each other on track.

I dont want to lose quite as much as mother or thered be nothing left of me and skipping Christmas dinner is out of the question but if I lose a stone or two more in the New Year Ill be chuffed.

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Mother-and-son duo who tipped the scales at combined 40st lose last year lose combined 15 stone - Infosurhoy

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Spartan Stadion race review in a nutshell: you don't have to be super fit to feel fit. We climbed over all the walls, swung across all the monkey bars and clambered up all the ropes to see how difficult it is to complete the Spartan Stadion course at Twickenham Stadium.

As it turned out, it's not all that difficult, especially if you have at least a basic level of fitness. We have seen many people who wouldn't fall under the 'fit gal/guy' category proudly wearing their two-piece finisher medals around their necks and holding their pints of lagers in their hands, which were handed out to all the finishers at the end.

Not surprisingly, the chime the medals make as people walk was the first sound that we heard as we stepped off the train in Twickeham; it felt like we wandered into a field full of cows, their cowbells ringing as they roamed. It seemed everyone in the city was participating in the race and was extremely proud of completing it.

The race itself was a pretty straightforward obstacle race ordeal: there was a roughly 5-kilometre long race course with 20 obstacles littered around the Twickenham Stadium, these obstacles ranging from 4-feet walls to monkey bar frames to paracord crawl sections.

For this reason, we decided not to do a traditional review; if you did one of these type of races before, you will know what to do. Instead, we will list what we found was the easiest, the hardest, the most fun, the most boring and the best overall obstacle at the Spartan Stadion race, along with the gear we recommend for the race, should you want to try it yourself in the future.

There are 20+ obstacles to tackle before you can jump over the fire just before the finish line

(Image credit: Spartan Race)

Although the Spartan Stadion is not a difficult race, it is not easier than similar obstacle courses either. It is recommended to follow the guidelines we set out in our Spartan Race training article before the race and to warm up properly in the morning, not long before the race.

There wasn't an awful lot of space to go for a pre-race jog in the Twickenham Stadium but there was a dedicated cardio area for anyone who wished to do some warm up. Many people decided not to so the warm up area was pretty deserted, we recommend checking it out, it makes a whole lot of difference on the race itself and gets your heart rate going as well.

Talking about heart rate: you should definitely take a running watch with you to the race. With a running watch, you can track your heart rate as well as the calories you burned, the distance you ran and much more. Let it be the simple yet effective Polar Ignite or the rugged Garmin Fenix 6 Pro, as long as it tracks fitness activities, you should be okay.

Pro tip: there is most usually no 'obstacle race' setting on running watches, so instead, choose the 'trail running' option. This setting is less likely to mess up your VO2 max readings, because trail running takes into account that you have to climb over obstacles throughout the course.

As for nutrition, the Spartan Stadion is a short race so don't worry about eating or drinking anything during the race. Make sure you drink plenty of water before the race and try not to eat anything too heavy an hour pre-race.

After the race, you'll be given a bag of snacks and a pint, but if you would like aid muscle regeneration, you might want to take a protein bar or even some protein powder (in the shape of a protein shake) within half an hour after the race has finished.

Sandbag carry is one of the many 'obstacles' you have to tackle

(Image credit: Spartan Race)

There were a few less than super challenging obstacles during the race: most notably the 4-feet walls, a hurdle every participant cleared without an issue. But if we have to pick one, we would say the Gladiator Gauntlet was pretty easy to tackle. Even the organisers classifies it as "easiest obstacles you could find during a Spartan race."

The Gladiator Gauntlet is a rig from which 20 or so heavy punchbags are hanging. This was one of the last obstacles on the course, right before the inverted wall, and you could basically run through the bags without altering your course much, in a straight line.

The Hercules Hoist frame was roughly the same height as the Rope Climb frame

(Image credit: Spartan Race)

As you walked into the stadium, there were a few obstacles on display, not inside the stadium, but outside, so spectators can have some fun as well as the participants. One of these was Hercules Hoist; and what was fascinating about it is to see how many people struggled with it.

The concept is simple: there is a sandbag attached to a rope, which is fixed to a pulley high up on a rig, and all you have to do is to pull the rope until the bag reaches the top point. The bag seems inconspicuous enough, but in reality, it is a bit of a challenge to pull it all the way to the top.

The Hercules Hoist comes after the rope climb and almost at the end of the race, so your arms were a but stiff by then. The rain also made the ropes more slippery, making it extra challenging to pull the sandbag up.

Skipping rope is not a boring exercise in itself, but when you put in the context of an obstacle race, it gets less than inspiring. Skipping is a very good stationary cardio exercise and it is an especially good exercise to get bigger calves. We can wholeheartedly recommend it to anyone trying to lose weight fast.

It gets a little less glamorous when you have to do it with 15-20 other people, in a half-lit basement style area, halfway through the Spartan Stadion race. Even worse, you have to fiddle around with a rubber band, which you have to put around your ankles to stop you from skipping with one leg at the time.

We really enjoyed the Spear Throw

(Image credit: Spartan Race)

If there is one obstacle that looks fun to do and is something something you don't often do, it's the Spear Throw. We wish you had to do more than just one throw.

You don't even have to throw the spear far, the distance between the barrier and the hay bale, which you have to throw the spear into, is probably around 3 metres. The spears are attached to a rope, so the drill is as follows:

You get to the barrier, pick up the end of the rope, pull the spear out of the bale, pick it up, aim and throw, job done. We haven't seen anyone failing the obstacle, nor did we see anyone not enjoying the process either.

The Multi Rig was challenging yet fun to do

(Image credit: Spartan Race)

One of the most difficult type of obstacle during the Spartan Stadion race was the swinging type ones. Every adult agrees that they used be able to swing like monkeys when they were a kid, but as an adult we tend not to swing all that often anymore, so our shoulders are not used to the motion.

Taking this fact into account, we were really surprised how much fun doing the Multi-rig was. This is basically a monkey bar-type obstacle, but instead of the bar, here you have to swing holding rings that are attached to the rig via a small rope. Thanks to this, you can build up a lot more momentum, unlike on the monkey bars, where you have to rely only on your arms and you grip.

It is not an easy exercise, don't get us wrong, but it is not only challenging but also fun to do. And what more can you possibly ask from an obstacle race hurdle?

(Image credit: Spartan Race)

Although there is a section on the Spartan website about gear, we have our recommendations as well. In general, wear close fitting clothing and don't worry about layering too much, since you will be doing physical activity.

Running tights and long sleeve base layer work the best, as well as flat-sole running shoes. The Spartan website recommends trail running shoes, and probably they come handy in other Spartan races, but not on the Stadion, where you navigate between rows of chairs and climb up concrete stairs.

Here is our top gear recommendations.

(Image credit: Saucony)

Although we recommended the Saucony Type A9 racing flats for non-beginner runners before, they are perfect for a race like the Spartan Stadion. Thanks to the minimal cushioning, the sole of the Type A9 is thin so you are more in contact with the ground.

The thin sole can also come handy on obstacles like the Z walls and the A Frame Cargo. The Saucony Type A9 will work your calves a bit more; it doesn't have much of a roll, but you won't need to roll all that much anyway. 20 obstacles on a 5 km race means there is an obstacle in every 250 metres.

The Saucony Type A9 is also light so it won't weigh your feet down either.

(Image credit: Gore)

The Spartan Stadion race was in November, so the air was a bit chilly and there was also some wind and rain. You want to keep your muscles warm, especially your tights and for that purpose, nothing works better than running tights.

Gore's Windstopper tights are perfect for the purpose: they are weatherproof not waterproof, mind as well as being tight fitting, keeping your muscles all oxygenated and warm.

If you are feel self conscious about wearing tights, you can always chuck running shorts on top of them.

(Image credit: Garmin)

Constructed to U.S. Military standard 810G for thermal, shock and water resistance, the Garmin Instinct is built for the Great Outdoors, for explorers who aren't afraid to get muddy and get their hands dirty when out in the wild.

And although you won't need the digital compass or the built-in GPS for the Spartan Stadion race, the ruggedness of the Garmin Instinct will definitely come handy throughout the obstacle race and beyond.

(Image credit: DryRobe)

We can't leave out Dryrobe from the list of recommended gear list: we have seen it everywhere on race day. One can describe Dryrobe as an oversized dressing gown-towel hybrid that's also waterproof and very very warm.

The Dryrobe can function as a raincoat, but one that keeps you insulated, not just dry. It is also ideal for swimmers and triathletes as well. There are even pockets on it to store your valuables in it, should you want to have your phone on you all the time.

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Spartan Stadion obstacle race review: the best obstacles and what gear you'll need - T3

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Lets say my New Years resolution is to lose weight. Should I start by reducing my once-a-week soda to zero or eliminating my once-a-day fast food obsession? According to one reporters take on vision zero, that one soda is the problem.

Let me explain.

On Dec. 26, the Mail Tribune, an Oregon-based publication, published the following headline: Truck inspections crucial to ODOTs vision zero. Heres the first paragraph:

Truck inspections are the primary tool for preventing accidents that disrupt Oregons highways, hospitalize thousands and leave hundreds dead each year.

Wow. Sounds like Oregon has a serious problem when it comes to truck-related traffic deaths. However, if you read just a bit further, you will find this piece of contradictory information:

While crashes involving commercial trucks only account for a small portion of the states annual death toll only 58 of the 502 fatalities in 2018 involved a truck ODOTs Motor Carrier Division takes seriously the inspection of trucks as a means of prevention.

Perhaps that opening line was a bit misleading. OK, extremely misleading. I can pick apart poor writing all day, but lets focus on the real issue:

To start, the stats are a little off. Using the National Highway Traffic Safety Administrations Fatality Analysis Reporting System, 71 of 506 fatalities in 2018 involved a large truck. Thats a difference of 11.5% and 14%. In other words, trucks account for a small portion of traffic deaths in Oregon no matter the data source. Heres the data the Mail Tribune reporter sourced.

The Mail Tribune also states that vehicle miles traveled by trucks in Oregon has increased by 181 million miles the past decade. Assuming that to be true, the Oregon Department of Transportation reports that VMT in 2018 was 36.8 billion statewide and 33.9 billion in 2000. Thats an increase of nearly 3 billion miles across all vehicle types. Meaning, trucks account for only about 6% of the VMT increase.

Most of the Mail Tribunes story is about inspection stations. More specifically, it details how they operate and the fact inspectors have a way of targeting repeat offenders. In fact, ODOT inspectors are doing a good job. Just two days before the above headline was published, the same writer published this headline: Truck crashes slightly declining across Oregon.

Here are some stats that mainstream media reporters should consider instead. First, compare the below maps that show the number of traffic fatalities per county in three categories: large trucks, passenger vehicles and alcohol-impaired drivers.

Below is a chart ranking Oregon counties by fatalities per 100,000 population. For example, what happened in Sherman County last year?

Last year was the worst year for fatalities involving a distracted driver in Oregon, with 29 reported crashes. There were 11 distracted driving fatal crashes in 2017, nine in 2016 and eight in 2015.

Same is true with drowsy driving in Oregon. Last year, there were 15 reported cases, compared with 11 in 2017, 10 in 2016 and eight in 2015. To be fair, 2004-06 were worse with drowsy driving crashes ranging from 16 to 19 a year.

Last and certainly not least, lets talk about speed differentials. Some segments of highways in Oregon have truck speed limits 10 mph lower than passenger vehicles. ODOT is trying to reduce that gap by 5 mph, but a differential is still a differential.

Lower trucks speeds mean higher death counts. You can read all about that here.

To be fair to ODOT, the Mail Tribune declared that truck inspections are the primary tools being used in the push toward Vision Zero, not the state . There is a chance that ODOT is in fact working top to bottom rather than bottom to top.

Vision Zero is adopted by cities, not states. The entire story was based on something that does not exist.

However, public perception often times shapes policy. As long as media outlets continue to portray trucks as the problem, the public will continue to believe that and demand leaders to do something even though there is nothing to be done.

View original post here:
Vision Zero reporting should focus on cars, not trucks - Land Line - Land Line Media

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Every time a new year rolls around, we start thinking about self-improvement. Most people tend to think about losing weight, or working out, or improving their finances, or spending more time with family. And if we own or lead a company, we also might have business resolutions, like breaking into a new market, or winning new customers, or raising employee engagement scores.

Theres nothing wrong with any of these goals. Theyre all positive and worth pursuing. But lately Ive been thinking about the power of a resolution that happens more internally: getting intentional about holding up the mirror.

Over the years I have written and spoken a lot about holding up the mirror. What I mean by this is becoming self-aware and doing the inner work it takes to be a better leader and better person.

Life is constantly changing. So are healthy companies. Being able to innovate and quickly execute have never been more important than they are in a fast-paced global economy. Leaders are in the business of helping others move past the issues that block the execution of good ideas. Its a huge part of our job to keep change on track and moving forward. But we cant take anyone further than we can take ourselves.

In other words, theres a good reason why Strive to Be Self-Aware and Coachable is the first chapter in The Busy Leaders Handbook! In this chapter I discuss how a venture capitalist (Harry Gruner of JMI) shared that what he first looks at when deciding whether to invest in a company is the self-awareness and coachability of the founder. Its that important.

Most people understand the concept of self-awareness. Its not new. But most struggle with it, and I am a member of that group. In fact, I spent many years pointing fingers, blaming others, and feeling like a victim of circumstances. It was only after experiencing a moment of clarity and seeing myself as I really wasthis was about 37 years agothat my life started changing for the better. I began seeking out honest feedback and listening to it. This made all the difference.

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What keeps people from holding up the mirror? Maybe its fear of what we might discover about ourselves. Maybe were focused on the need to be right rather than the best outcome.

Maybe denial and rationalization are our go-to responses. We automatically think things like, My company got bad satisfaction scores because only unhappy people fill out the survey. Or,They have more staff than we do. Or,I was passed over due to favoritism.

Maybe were stuck in a win-lose mindset rather than a win-win: We believe that we are losing because someone else is winning. When we hold this belief, we focus more on tearing others down than on bringing ourselves up.

Maybe were addicted to blame. We blame our parents, the government, the boss who is holding us back. The list can be endless!

There are plenty of barriers that keep us from holding up the mirror. But while it may be painful to see the truth about ourselves, its always worth doing. It frees us up to move forward. Life opens up for us in surprising ways.

Now, what does it really look like to hold up the mirror? Here are a few of the tactics I have found to be helpful. With a new year right around the corner, I urge you to try out some of them.

Get your ego out of the way. Great leaders bring out the best in others. This cannot happen when youre too attached to your own ideas or convinced youre the smartest person in the room. Pay attention to when youre shining the spotlight on yourself and redirect to others. Focus on constant improvement and growth. Remind yourself often of all that you dont knowthis will help you deflate your own ego and move toward humility, which is one of the most crucial qualities a leader can possess.

Dont assume you know.Consistently take inventory. This is a good business practice. Waffle House does a time and motion study twice every 90 days. There are lots of measurement tools out there we can use inside our companies. But we can also take inventory of our behavior patterns and our emotional and mental well-being. If you need professional help, dont hesitate to seek it out. It can be very tough to see your own barriers to progress. Thats what experts are for.

Begin to regularly ask for feedback (and really listen). Talk to your boss, to other leaders, to employees, to friends and family members. Ask what they see as your strengths and weaknesses. How do they think you performed on a recent project? What might you have done better? When you receive negative feedback, listen without reacting. Dont lash out. Process what you hear and sit with it a while before deciding whether its valid. Often, youll have to admit it is. Its hard to hear negative truths about ourselves but, with practice, we can become more open to it.

In every scenario ask yourself, What could I do to help fix this problem right now? Dont get overly involved in what others did or look for someone to blame. This is where we often focus when things go wrong. Instead, keep a laser focus on solutions. Not only will this improve your self-awareness, it will make you popular with your boss, clients, and coworkers.

Talk it out with trusted mentors.Bert Thornton, retired president of Waffle House, wrote a book calledFind an Old Gorilla. Old or young, find someone you can share your insides with. Many times the clarity and answers come just from the sharing. I recently met with someone who was struggling with a list of things that were bothering him. He shared eight of these items with me. It turned out seven of those were ones he had no control over. When I pointed this out, it was as if a rock had been lifted from him.

Shift the way you look at your obstacles. They may also be your opportunities or strengths.Years ago, I taught high school. Back then the word hyperactive was in vogue. It was typically used to describe students who werent doing well in school. They were usually very energetic. What I noticed was many of the so-called star students had the same characteristics as the ones labeled hyperactive. The difference is how the characteristic is aligned.

I am hearing impaired. While this causes challenges, it also has helped me to be a good listener. It forces me to focus when in a conversation or a presentation. I also have a speech impediment. I went through intense speech therapy. This helped me acquire resilience and also handle failure.

Every day find something to be grateful for.A full heart of gratitude leaves little room for anything else. Yes, at times life is hard. However, those people who make a gratitude list on a regular basis seem to handle lifes ups and downs better than those who do not.

Realize that you can accept a situation without liking it. Thirteen years ago, there was a situation with one of my children that was very painful. I kept trying to handle it perfectly, to be a combination of Gandhi and Mother Teresa. Yet I was still in pain. One day as I was describing what was taking place to a group of people, someone I did not know overheard me. He came up to me and said, Accepting does not mean liking. This changed me profoundly. We can be discouraged about where we are at work or in life. However, until we accept the situation as it is, we will not be able to take the right steps forward.

If these tips resonate, you may be interested in this presentation I gave at EntreCon last month titled The Leader in You. I hope you will hear a tidbit or two that helps you on your journey.

When you make 2020 the year of the mirror, it may cause profound changes in your life. That does not mean things will become great for you immediately. In fact, life can become chaotic for a while as old patterns get shaken up. Thats okay. Its all part of the process.

Holding up the mirror isnt something you do for a year and then youre fixed. It is something you do every day for the rest of your life.None of us will ever be perfect but we can identify the worst flaws that hold us back and sincerely work to repair them. In fact, we have a human responsibility to do so.

As 2019 draws to a close, Id like to leave you (and myself) with this reminder: There is no finish line in learning. When the student is ready, the teacher appears. Remaining teachable is the key.

Quint Studer is the founder of the Studer Community Institute and a successful business leader, speaker and author. He is also the entrepreneur in residence at the University of West Florida.Hisnew book,"The Busy Leader's Handbook: How to Lead People and Places That Thrive,"is out now.

Are you facing a small business or workplace challenge? Quint Studer can help. Email your questions to quint@quintstuder.com, and it could be the topic for one of Studers upcoming PNJ columns.

Read or Share this story: https://www.pnj.com/story/news/2019/12/28/why-2020-should-year-mirror-quint-studer/2748981001/

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The other day I made a joke on social media that people who go to saunas to lose weight are not ready for KFC.

As people kept laughing at it and commenting, I also took time to reprocess it in my head.

I am in the business of getting people to move and have an improved quality of life through fitness; I should not be making empty jokes on the same community I am contributing to, in providing sustainable wellbeing. Instead, I should be proposing solutions.

In the rise of fast foods and non-calorie-consuming mobility solutions, we can all agree that there will be consequences and we will have to bear the cost.

Just like in any other fast-growing economy, many people are spending their health gaining wealth, and then have to spend their wealth to regain their health.

But I dont think we are that nave, are we?

At least four big fast food businesses opened their doors in Kigali in 2019 alone.

Fast foods are not a luxury we were left behind on.

The global perspective tells us that It is something the world wants to get rid of.

Dear Rwandans, believe me, you did not miss anything.

We are what we eat, and risks of an unhealthy diet affect people across a range of demographics, including age, gender, and economic status.

Are we jumping off an airplane without a parachute?

How much do we know about the dangers of fast foods and unhealthy eating?

These big fast food chains that everyone is excited about originate from a country where 71% of the population are overweight or obesenot 66%, which was reported 5 years ago, according to the article The Hidden Dangers of Fast and Processed Food published in the American journal of lifestyle medicine in April 2018.

That means a staggering 100 million people in America are obese. Today, eating processed foods and fast foods kills more people prematurely than cigarette smoking.

Non-communicable diseases (NCDs), mainly cardiovascular diseases, cancers, diabetes, obesity and chronic respiratory diseases, represent a global threat to human health and human development in todays world.

These five NCDs are the worlds leading causes of death and kill an estimated 35 million people each year 60% of all deaths globally with 80% in low- and middle-income countries.

World Health Organization (WHO) estimates that total deaths from NCDs will increase by further 17% over the next 10 years.

NCDs are related to the interaction of various genetic, environmental and especially lifestyle factors, including smoking, alcohol abuse, unhealthy diets and lack of physical inactivity.

We are the country of tremendous strides in environment protection, we care about a green planet and banned plastic, but I can guarantee you that we will not be around to enjoy all that if nothing is done in terms of adopting a healthy lifestyle to ensure longevity.

As a country, we need to make substantial investments to prepare for what we know is coming.

More and more people are living their lives eating unhealthy, not moving and pursuing unhealthy activities.

At the end, the health care cost will become so high to a point where the average Rwandans will have to choose between childrens school fees or insulin.

I know that health is not valued until sickness comes, but we should not wait to get sick to realize how important it is to live healthy.

In Rwanda, we have much more clinics and hospitals than wellness facilities, but I have hope that the fitness- and prevention market will outgrow the health care market one day.

In order for this to happen, we need to invest in health preventively using fitness as the best prophylactic than seeking for top treatments.

The car-free day is working, but it is not enough.

So much more can be done at the policy level in education and planning.

Having said that:

1. I challenge the City of Kigali to work with the private sector to enable outdoor fitness stations and running tracks in already planned public parks and gardens.

2. I also challenge the Ministry of Health to add fitness equipment to the list of health commodities eligible for tax exemption. In a tsunami of lifestyle diseases, the gym is a life vest. We have the choice now to consider gyms as health centers and eliminate the import tax where necessary, so that people can be incentivized to invest in fitness and other preventive routes.

3. I challenge the Ministry of Education to add a basic exercise physiology course in secondary schools curriculum so that kids can learn about energy consumption and to truly go in depth with nutritional education highlighting calorie based food quantification and Macro counting.

An ounce of prevention is worth a pound of cure. Benjamin Franklin.

Im just another Kigalian who pretends to know what the whole country needs.

Happy New Year!

Ivan Munye runs a gym and hes a professional fitness coach. His views are his and do not represent our editorial policy.

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Open Letter To Health, Education Ministers And Mayor, City Of Kigali - Taarifa Rwanda

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DES MOINES, Iowa-- As we get ready for the new year, people will be setting weight loss as a New Years Resolution. Many will be trying different diets to shed some pounds. The organization, All Home Connections did a study to see what was the most googled thing in every state in 2019. One of the top most googled questions in Iowa was, should I fast? Local, registered dietitian at Hy-Vee, Anne Cundiff said people already fast when we get eight hours of sleep in. Fasting intentionally, however can possibly lead to weight gain.

You take so much time off from eating and you just think about all the things you want to eat. And then you eat a whole bunch of calories at that next meal time, Cundiff said. So it can be kind of kind of counterproductive to do a fast intentionally.

Cundiff did say there were some chemical and physical benefits of fasting. It can help give your digestive system a rest and give your body a chance to reset during the day. However, if you want to lose weight, dietitians are suggesting doing a plant based diet in 2020. Doing a plant based diet doesnt mean becoming a vegetarian. It simply means consuming more nuts, healthy oils, legumes and of course fruits and vegetables. Cundiff said if youre doing any diet for a short period of time it isnt going to work. The goal is to turn these healthy eating habits into a lifestyle.

Any diet you start, you need to do it for the rest of your life. Because if you don't do it for the rest of your life, then it's not gonna work. So if you think of it more as a lifestyle change and not a diet, then therefore your going to have that long term benefit from it, Cundiff said.

Along with going plant based, Cundiff suggested being more mindful of portion sizes. Its no secret that Americans are known to overeat. The International Business Guide reported that Americans consume more calories a day than any other country. Cundiff said we actually have a measuring cup on us at all times, our fist. So you should never be eating more than a fistful of one thing in each meal.

If you need help with your health goals in 2020, Hy-Vee dieticians are currently offering free sessions in January to help you kick of the new year on a good foot. To find a dietician near you, go to Hy-Vee.com

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Registered Dietician Weighs in on if Fasting is the Best Dieting Trend for 2020 - WHO TV Des Moines

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Losing weight and keeping it off is a lot easier when you have expert guidance from the leader in weight loss and its supportive community. WW (formerly known as Weight Watchers) just rolled out its most customized program ever, and it's poised to continue to help millions of members around the world accomplish their weight-loss and wellness goals in 2020. With myWW, each new member takes a personal assessment which matches them with a customized program that can make losing weight easier.

While many members follow and succeed on the WW program using the WW app, those who would like a little extra expert guidance and consistent support swear by the weekly WW Workshops to keep them accountable and help them stay on track. WW Coaches host weekly 30-minute Workshops at over 800 studios nationwide.

Andrea Sias is a WW member at the WW Studio Springfield. Learn more about her weight-loss journey and get inspired!

Answers have been edited for clarity and length.

Andrea: I joined WW in January of 2019, 11 months after giving birth to my son. While I was pregnant, I gained over 50 pounds. Then I was juggling being a new parent, breastfeeding and going back to work, and I put myself on the back burner. I decided I needed to lose weight to get healthier and to set a positive example for my son. I needed to regain ownership of my body because I was feeling like it wasn't my own anymore. Since joining WW, I've lost 88 pounds and gained a newfound sense of confidence!

Andrea: I love the freedom and flexibility of the program! I think the key to weight loss and wellness is commitment. It's too easy to make excuses, so it's important to find a plan that you can actually stick to that fits within your lifestyle. My husband joined WW shortly after me (he's down more than 70 pounds) and he said that, after about a week, he felt better no more heartburn! He said there was no looking back, just based on how he felt. Once you commit and find a plan that works for you, the rewards (WW gives you free swag at milestones throughout your journey) along the way help you stick to it. For me, as I made small changes and saw the weight coming off, it was motivation to keep at it.

Andrea: Supportive, funny, inspirational, kind, creative.

Andrea: Lisa Rogers is so helpful and supportive! She is never judgmental, always encouraging, and makes every member feel welcome and valued.

Andrea: I love seeing other members share their successes and challenges it's great to feel like you are not alone in your journey.

Andrea: Product and recipe recommendations from other members have been so helpful! After our Sunday Workshop, members frequently meet up at the local grocery store and share tips and tricks in the aisles! It's nice to now be able to share some of the things that I have learned with newer members. In terms of fitness, the biggest tip that worked for me is to find something you enjoy, and it won't feel like work.

Andrea: I think there is a misconception that WW is for old ladies. My husband and I go in for meetings and feel like we belong, even though we are not that demographic. Weight loss and wellness is for every age, ethnicity and gender. It's not "easy" for anyone despite what critics might say. It takes commitment, planning and hard work to lose the weight and keep it off.

Andrea: I can't pick one favorite ZeroPoint food, but I love chicken breast, eggs and fruit! (WW's proprietary SmartPoints system simplifies complex nutritional information into a simple number to easily guide your eating decisions to support weight loss. ZeroPoint foods form the foundation of a healthy eating pattern and are foods you don't have to track! Depending on your customized plan, they can include foods like chicken breast, fat-free Greek yogurt, all vegetables and more.)

As far as treats, lately I've been into strawberries and apples in chocolate hummus! YUM! I add in some pretzels to dip if I have the SmartPoints to spare!

Andrea: Center Square Grill in East Longmeadow, Massachusetts, is our favorite date night destination! The 6-ounce filet mignon with mushrooms and garlicky greens is my go-to order, and it never disappoints! And there is always a great wine selection to indulge in!

Andrea: Before WW, I was tired, unhealthy and impulsive (with food decisions). After WW, I'm confident, energized and healthy.

Andrea: I think this is the first New Year's where weight loss wasn't on my mind for a New Year's resolution! My resolution is to maintain my healthy lifestyle and build many beautiful memories with my family!

Andrea: For those considering WW, I say DO IT! The plan is easy to follow, the app is user-friendly and, quite simply, it works. I've never felt deprived or hungry as I have on other diets in the past. Having the support of family and my WW tribe has been invaluable, and know that there is a tribe out there for you, too! Weight loss can be hard and stressful at times, but it's worth it. YOU are worth it!

WW is a weight loss program that takes a people-focused, science-backed approach to promoting weight loss and healthy living. Its new program, myWW, is fully customized to make losing weight easier for you.

When you join myWW, you'll start with a personal assessment that asks a range of questions about your unique food preferences, activity level, lifestyle and approach to weight loss. Based on your responses, WW will scientifically match you with a customized proven weight-loss plan that can make losing weight easier.

Every person in the WW Studio is on your side! The friendly guides and expert Coaches will quickly become your greatest motivators and sources of support to make 2020 the year you reach your weight loss goals!

Workshops held at WW Studio locations cover topics that are relevant to weight loss, health and wellness. You can participate as much or as little as you want. There are WW Workshops during the morning, afternoon and evening, seven days a week. This gives you flexibility to attend the Workshop time/day/location that works for during any particular week and ensure your accountability network is always accessible.

Based on years of research, the WW Workshop curriculum is always evolving to bring the best science-backed techniques to help you lose weight and build healthy habits for life.

[NO RECIRC]

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How WW (Formerly Weight Watchers) Helped This Mom Lose 88 Pounds - Patch.com

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Weight loss is a hot topic over the holidays, whether you're fielding comments from well-meaning relatives or worrying about maintaining fitness goals over the cold winter months.

Now,British music maven Adele is also at the center of weight-loss discussions since, on Christmas Eve, she posted Instagram photos of herself looking trim at a holiday party. The post follows another set of eye-catching images she shared in October after attending Drake's birthday party.

The star has apparently been on a weight-loss journey since her divorce in September, and credits a special diet and a lot of pilates for her results.

Fans and fellow celebrities have celebrated Adele's apparent weight loss, with some commenting on her Christmas Eve post that the singer looks "gorgeous" and others going as far as to say she looks "unrecognizable."

The comments have prompted online controversies over the potential harms of celebrating someone's weight loss, how to discuss weight in a healthy way, and whether it's appropriate to comment at all. An expert told Insider the answer to all of the questions raised depends on context.

In response to the praise around Adele's body, Toronto-based writer Audra Williams pointed out in a viral Twitter post that weight loss can be a sign of serious physical or mental health issues, and complimenting it out of context it could send a dangerous message that how you look is more important than whether you are healthy.

Other writers and advocates were quick to back her point.

Plenty of Twitter users also took issue with the implication that people's weight is a measure of their value as a person.

Research does indeed show that while weight can be a component of health, factors like blood pressure, insulin resistance, and cholesterol levels are more important.

Fat-shaming has also been shown to raise health risks, rather than motivate people to lose weight. And people with poorer body image face a higher risk of heart disease and diabetes, research shows, regardless of their body mass index, or height-to-weight ratio.

Pursuing weight loss no matter the health costs can also increase the risk of dangerous eating disorders and worsen health.

Since weight loss is complex, discussions about it should be, too, according to Kelly Coffey, a certified personal trainer and health coach."To make a blanket statement that commenting on someone's weight is horrible is shortsighted," she told Insider.

Coffey said that for people who have made an effort to lose weight or become fit, compliments can be an important source of validation and support, particularly when they come from people they care about.

"It can be incredibly validating and invigorating to have someone that you love notice and celebrate it if you've been trying to lose weight," she said.

But where comments can be problematic is if you know someone has a history of disordered eating or health problems, mental or physical, related to food, Coffey added.

If you aren't sure about whether your compliment will be well-received or not, Coffey said the best approach is to ask the person directly what they're proud of, and how they'd like to be supported.

"Ask them what they doing, how they're feeling, and then celebrate whatever thing they express pride in," she said. "Let them tell you what they want you to be excited about for them."

That might include weight loss, but it could also involve things like feeling more energetic or being stronger.

Read more:

Google revealed the top trending diet searches of 2019, and it included plans from celebrities like J. Lo and Adele

People eat less when food labels show how much exercise is needed to burn it off, but that could have dangerous consequences

The science behind Adele's 'sirtfood' diet and 24 other bizarre celebrity weight-loss plans

Continued here:
Adele posted photos from her Christmas party, and compliments on her smaller body are being called fat-phobic - INSIDER

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The best and the easiest way to lose weight is by sticking to dedicated routine that doesnt just take your diet into account but also gives you the leeway to workout at the gym and at home to shed that excess body fat. 32-year-old Raashid Amin Chowhan tells us that he trimmed from a whopping 113 kgs to 93 kgs in 6 months by following one such lucrative weight loss routine. I was motivated to whip myself in shape after my then girlfriend (now wifes) father told me that he wouldnt let me marry her as I was unfit, he says.

This one statement led him to create the below 4-step weight loss plan to lose 20 kgs.

I commenced my weight loss journey by making these 4 changes in my diet and daily routine":

1. Early start to the day - I started waking up early (at 4:30 am) and going for an 8 km run everyday (except on Sundays) after drinking 2 glasses of water.

2. Ditch the junk - I swapped my regular meals with healthy proteins, rice and salads.

3. Sweat it out - Apart from running, I also started hitting the gym daily to indulge in a light weight training routine in the evenings.

4. Early end to the end - Id be off to bed by 10:00 pm daily and follow this routine all over again the next day.

Along with the junk, I also ditched salt and carbs from my diet, and followed this meal plan made in accordance with limiting my daily calorie intake:

Whole Eggs - 2

Cheese - 25 gms

Milk/Yogurt - 200 gms

Whey Protein - 1 gm

Paneer - 100 gms

Veggies - 100 gms

Bread Slices - 4

Cheese Slices - 4

Guava - 100 gms

Meal 4:

Rice or Wheat/Jowar/Bajra Roti(s) - 70 gms

Chicken - 150 gms

Veggies - 100 gms

All my food was either cooked in 30 gms of Oil/Ghee. I also indulged in one cheat meal every 15 days.

QUICK READ: How many calories should you eat every day to lose weight?

"Follow a simple routine like I did by keeping these points in mind:

- Early to bed early to rise

- Ensure you are eating protein and good fats

- Drink lots of water 5-6 litres a day

- Rest well"

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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