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To judge just how far triathlete Sue Reynolds has come, one would have to measure the progress in pounds.

As in almost 202 lost after she reached a weight of 335 pounds about four years ago.

Reynolds, 64, of Bloomington, Indiana, finished ninth with a time of 1:30:29 in the 60-to-64 group in the USA Triathlon Age Group National Championships sprint-distance race Sunday at Levi Carter Park, bettering her 10th-place finish from a year ago in Omaha.

Four years ago, she said, she never could have envisioned standing at the finish line after an event that included a 750-meter swim, 20-kilometer bike ride and 5-kilometer run.

No way. I never even knew I liked sports, she said. That was quite a miracle to discover that I had a knack for it to be able to qualify for nationals with all these people.

She said her motivation to lose weight was a little bit different.

I just got really tired of being overweight, she said. When youre grossly overweight, theres so much you cant do.

I couldnt sit in a restaurant booth because I was too big to get into the seat. I couldnt walk more than 50 feet without resting. I couldnt even stand up and talk.

The process started slowly and gradually with Reynolds, who is president of the American Student Achievement Institute, a nonprofit organization that helps improve schools.

I started eating a sound nutrition plan, she said. So really nothing special. I just ate good foods and less junk food and then started exercising.

It just started with walking, and then I added running and then swimming and then bike. One thing led to another, and I thought that Id do a triathlon and just fell in love with the sport.

Kirsten Sass of McKenzie, Tennessee, who raced in the 35-to-39 age group, followed her first-place finish in Saturdays Olympic-distance race by topping all females in the sprint with a time of 1:06:50. That bested 28-year-old Kearci Smith of Plano, Texas, who completed the course in 1:07:25.

Morgan Pearson of Boulder, Colorado, won the overall mens sprint in 58:09 while Kevin Denny of Lees Summit, Missouri, took second at 59:54.

Caryn Maconi, USA Triathlon communications manager, said the weekend went off without a hitch. The cooler weather, including light rain showers Sunday morning, contributed to the events success.

Last year the weather was pretty hot, Maconi said. From what I heard from the athletes, the rain makes the bike a little bit more challenging because the roads are slick. But the cooler weather was much preferred.

Tim Hola of Highlands Ranch, Colorado, who finished third in the male 40-to-44 age group (1:04:29), agreed that the rain made for a different approach to cycling.

It was definitely slicker, he said. Its a course where its not too technical, but there are still enough turns where you dont want to take a turn too hard. You want to brake a little early, and if you do anything too risky, you could go down.

So in such a short race you want to, I would say, stay safe and take the high road.

Mens sprint overall: 1, Morgan Pearson, Boulder, Colo., 58:09. 2, Kevin Denny, Lees Summit, Mo., 59:54. 3, Evan Culbert, Johnston, Iowa, 1:00:10. 4, Andy Krueger, Portland, Ore., 1:00:14. 5, Erik Peterson, Fort Collins, Colo., 1:01:24. 6, Jack Toland, Kirkland, Wash., 1:01:39. 7, Zach Wilson, Carmel, Ind., 1:01:49. 8, Grayson Barber, Highlands Ranch, Colo., 1:01:53. 9, Wilson Norris, Brentwood, Tenn., 1:02:09. 10, Reece Linder, Cedar Rapids, Iowa, 1:02:25.

Womens sprint overall: 1, Kirsten Sass, McKenzie, Tenn., 1:06:51. 2, Kearci Smith, Plano, Texas, 1:07:25. 3, Ali Brauer, Boulder, Colo., 1:07:34. 4, Addison Smith, Knoxville, Tenn., 1:08:03. 5, Lisa Becharas, Normal, Ill., 1:08:15. 6, Danielle Dingman, Branson, Mo., 1:08:21. 7, Shannon Kaplan, Philadelphia, 1:09:44. 8, Stacy Sweetser, Amherst, N.H., 1:09:51. 9, Elizabeth Vermann, St. Louis, 1:09:53. 10, Lindsey Batkiewicz, Johnston, Iowa, 1:09:54.

Other sprint division winners masters female: Stacy Sweetser, Amherst, N.H., 1:09:50. Masters male: Scott Erba, Winona Lake, Ind., 1:03:56. Grand masters female: Kelly Dippold, Olathe, Kan., 1:12:12. Grand masters male: Lincoln Murdoch, Omaha, 1:09:03. F15-19: Addison Smith, Knoxville, Tenn., 1:08:02. M15-19: Andy Krueger, Portland, Ore., 1:00:13. F20-24: Ali Brauer, Boulder, Colo., 1:07:33. M20-24: Morgan Pearson, Boulder, Colo., 58:08. F25-29: Kearci Smith, Plano, Texas, 1:07:24. M25-29: Kevin Denny, Lees Summit, Mo., 59:53. F30-34: Linzie Hebert, Choudrant, La., 1:11:03. M30-34: Wade Cruser, Sauk Rapids, Minn., 1:02:45. F35-39: Kirsten Sass, McKenzie, Tenn., 1:06:50. M35-39: Michael Boehmer, Boulder, Colo., 1:03:09. F40-44: Stacy Sweetser, Amherst, N.H., 1:09:50. M40-44: James Hallberg, Longmont, Colo., 1:04:10. F45-49: Celia Dubey, Tarpon Springs, Fla., 1:13:33. M45-49: Scott Erba, Winona Lake, Ind., 1:03:56. F50-54: Lauren Jensen, Muskego, Wis., 1:12:01. M50-54: Brian Francis, Ann Arbor, Mich., 1:04:00. F55-59: Kelly Dippold, Olathe, Kan., 1:12:12. M55-59: Lee Walther, Oklahoma City, 1:06:44. F60-64: Sharon Johnson, Andover, Mass., 1:17:52. M60-64: Lincoln Murdoch, Omaha, 1:09:03. F65-69: Missy Lestrange, Visalia, Calif., 1:24:46. M65-69: Kevin Simmons, Lake Mary, Fla., 1:15:57. F70-74: Paula Larsen, Delafield, Wis., 1:35:18. M70-74: Simon Butterworth, Lafayette, Colo., 1:21:54. F75-79: Lois Leon, Miami, 1:43:04. M75-79: William Marshall, Santa Rosa, Calif., 1:30:34. F80-84: Sheila Isaacs, Shoreham, N.Y., 2:01:18. M80-84: Bob Palmatier, El Cajon, Calif., 1:55:37. F85+: Molly Hayes, Bozeman, Mont., 2:51:13. M85+: Wayne Fong, Chatsworth, Calif., 2:29:59

sports@owh.com, 402-444-1201

Spectators cheer on the runners as they approach the finish line at the Sprint-distance championships in the USA Triathlon held at Levi Carter Park, 3100 Abbott Drive in Omaha on Sunday, August 13, 2017.

The 60+ age group starts their swim at the Sprint-distance championships.

Jennifer Reinhart of Austin, Texas is the face of determination as she exits the lake and heads for the bikes.

Zachary Roth of Saginaw, Michigan heads out of the bike racks.

Pearson Morgan of Boulder, Colorado is the first male to cross the finish line.

Females age 30-39 in pink caps start their swim as males in the 60+ age group wait their turn on the dock.

Volunteer crossing guard Trevor Barajas of Omaha, in red cap mans the crossing gate as the athletes transition from swimming to bicycles.

Kearci Smith of Pryor, Oklahoma, was the second female to finish.

Males 50-54 wait to move onto the dock.

Spectators wait for the second wave of athletes to hit the water.

The female 55+ group heads for the dock.

Athletes wait for the start of the first wave.

William Marshall of Santa Rosa, California is helped from the water after his swim.

Pauline Aamodt of Woodbury, Minnesota heads out with her bike.

Males 50-54 head for the dock.

Morgan Pearson of Boulder, Colorado heads for the finish line.

Medals await athletes at the Sprint-distance championships in the USA Triathlon.

Jared Givens of Omaha is draped with a medal after finishing.

Spectators cheer on the runners as they approach the finish line at the Sprint-distance championships in the USA Triathlon held at Levi Carter Park, 3100 Abbott Drive in Omaha on Sunday, August 13, 2017.

The 60+ age group starts their swim at the Sprint-distance championships.

Jennifer Reinhart of Austin, Texas is the face of determination as she exits the lake and heads for the bikes.

Zachary Roth of Saginaw, Michigan heads out of the bike racks.

Pearson Morgan of Boulder, Colorado is the first male to cross the finish line.

Females age 30-39 in pink caps start their swim as males in the 60+ age group wait their turn on the dock.

Volunteer crossing guard Trevor Barajas of Omaha, in red cap mans the crossing gate as the athletes transition from swimming to bicycles.

Kearci Smith of Pryor, Oklahoma, was the second female to finish.

Males 50-54 wait to move onto the dock.

Spectators wait for the second wave of athletes to hit the water.

The female 55+ group heads for the dock.

Athletes wait for the start of the first wave.

William Marshall of Santa Rosa, California is helped from the water after his swim.

Pauline Aamodt of Woodbury, Minnesota heads out with her bike.

Males 50-54 head for the dock.

Morgan Pearson of Boulder, Colorado heads for the finish line.

Medals await athletes at the Sprint-distance championships in the USA Triathlon.

Jared Givens of Omaha is draped with a medal after finishing.

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Triathlon championships serve as validation for Indiana woman completing fitness goals - Omaha World-Herald

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Have you ever thought about how much time you spend in your car?

On average, Americans face a 50-minute round-trip drive each day just for their jobs, and nearly three-quarters of commuters drive alone. In suburban and metropolitan areas, the commute can be much longer. Even in Aiken, the average commute time is about 23 minutes. When you include driving to work, taking the kids to school, and doing errands, sitting in a car can easily account for an hour or more each day.

You are probably very aware of the time you spend in the car. What you may not know is that sitting in your car can also have negative effects on your health and happiness. This is the conclusion of several studies that examined the relationship between commuting time and indicators of health. One of these studies suggests that vehicle miles traveled is a strong predictor of obesity. In another study, commuting a greater distance was associated with lower levels of physical activity and fitness as well as a higher waist circumference and blood pressure.

This makes sense because spending more time sitting in your car means you have less time to dedicate to being physically active, something we know is good for your health. Add to that the fact that driving is sedentary. There is accumulating evidence that spending more time sitting in the car, at work, or at home is a predictor of poor health, regardless of how active you are the rest of the day.

It gets worse. Many people eat in their cars during long commutes. Much of the time these meals consist of fast food and other prepackaged foodsnot many people eat salads while they drive! Since these foods are typically of questionable nutritional quality and high in calories, this alone can contribute to poor health. The combination of inactivity and eating behind the wheel can easily shift the balance toward weight gain.

Beyond the direct impact on health through eating and activity behaviors, commuting alone in a car is a form of social isolation. Research suggests that this can lead to depression, itself an important factor leading to poor health.

The problems with long commute times are well established and easy to appreciate. Unfortunately, the solutions are not. Most people cant move so they have a shorter commute, and relying on public transportation isnt practical or even possible for many people especially in our area. Replacing driving a car with active modes of transportation simply isnt practical.

Aside from the time requirement, our environment doesnt adequately support active travel imagine how long a 25-minute drive would take on a bike or on foot! Being able to walk or bike requires access to safe bike lanes and sidewalks that connect peoples homes to work, school, and other destinations. Even public transportation increases activity over driving and enhances social connections. Sadly, this infrastructure doesnt exist in most communities (including ours), which were built to support cars, not people.

But we can take steps to undo some of the damage that so much driving can cause. Making activity at other times of the day a priority is a good start. This could include exercise at the gym, going for a walk, or even yard work or housework. When possible, replace car trips with walking or biking. Planning these activities with others can strengthen social connections as well as improve health and fitness. Finally, act as an advocate for changes in the community that will make active transportation more realistic.

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HEALTH AND FITNESS: Driving can have negative impact on health - Aiken Standard

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Semenya will take to the track for her two-lap final at 8.10pm tonight with a two-year unbeaten record to defend.

She is the reigning Olympic champion and has won gold (2009) and silver (2011) in the world final before.

The South African already has a medal from these championships after snatching bronze in the 1500m and is looking to win back her world title.

However, the 26-year-old is a near-constant source of controversy due to her hyperandrogenism, a condition that gives her naturally higher levels of testosterone.

She has previously been forced by the IAAF to take hormone-reducing drugs to be allowed to compete before the Court of Arbitration for Sport (CAS) overturned the ruling.

The debate rages on with British athlete Lynsey Sharp calling for the authoritities to sort it out.

But Semenya appears unflustered by the speculation that follows her almost everywhere she goes.

"I've no time for nonsense. Medication or no medication, Semenya said.

"For me, it's their own decisions.

"I really don't have time for nonsense.

"Those are the things, the issues, that I don't focus on.

It's not my business. It's their business.

"Those are the writings that I've being seeing since 2009.

"Sometimes, you get annoyed or you get bored.

"For me, it's the past. Whoever deals with it, it's their business, not mine.

"I'm not even bothered.

"I'm the kind of person who doesn't really focus on more negativity.

Im a positive person and I look at things in a positive way.

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Caster Semenya shrugs off 'nonsense' over gender tests and testosterone levels - Express.co.uk

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Buy Hygetropin HGH by Hygene Biopharm | Shop-HGH - The ...

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Fasting is not a new concept to humans nor are the benefits newly recorded. Virtually all major religions include periods or elements of fasting throughout the year within their rituals. Many religions use fasting as a means to cleanse not only the body but also the mind.

Many modern-day advocates refer to this process as cleansing or detoxing. Hippocrates (the father of modern medicine), Plato and Aristotle all wrote about and extolled the virtues of fasting.

One of the earliest modern-day investigations into the benefits of intermittent fasting was conducted by the Spanish physician Eduardo Vallejo, who conducted a three-year study of healthy elderly men, some of whom followed a fasting protocol, and who were subsequently compared to others who did not fast. He discovered that those who fasted were healthier on several important health markers.

In 2005, researchers from the Pennington Biomedical Research Center in Louisiana conducted the initial alternate day fasting protocol in a strict clinical setting. These researchers noted that alternate day fasting increased fat burning and promoted weight loss. However, they also noted that hunger did not decrease with alternate day fasting and therefore it may not be effective as a long-term strategy.

Several researchers have introduced low caloric intake on intermittent fasting days such as in one study wherein overweight subjects consumed 320 to 380 calories every other day and consumed a normal caloric intake on the alternate days.

These subjects exhibited significant weight loss, burned more fat and had improved quality of life measures over control subjects who did not adopt the intermittent low calorie fasting days. Other studies have compared both calorie restriction as well as intermittent fasting as tools for weight loss and found that both strategies are equally effective for weight and body fat loss accompanied with metabolic health measures including improved measures of cardiovascular health.

Intermittent fasting is not starvation or a fad diet. If it properly performed, intermittent fasting can be an extremely beneficial and sustainable method to achieve optimal body fat loss and improve metabolic markers. It is important on fasting cleanse days to stay hydrated with water, tea or unsweetened herbal tea. As well, if using calorie restriction days be sure to include high fiber foods to help move things along and help you feel full.

Changing your food intake in terms of quality and quantity is the most important step that you can take to reduce your body fat.

Ive told my clients many times throughout my career that they can exercise until they are blue in the face, but if they dont get their diet under control they wont realize the results that they wish for.

Sure, you will get stronger and fitter, have better balance and endurance and flexibility if thats what you are training for, but to be lean and fit, you need to address the food component and eat for success.

On the flip side, typically when individuals lose weight and dont exercise, but just change their dietary habits, up to a quarter of the lost weight comes from lost lean body mass that is, muscle!

So, by strategically eating, using proven methods such as calorie restriction, intermittent fasting and incorporating a comprehensive exercise program you can achieve an optimal body mass/fat ration that will minimize muscle loss and maximize fat loss. This strategy is also a proven strategy for long-term maintenance.

The exercise component should have both a resistance component as well as a cardio component in order to maximize fat loss and muscle retention.

Cardiovascular training helps you burn more visceral (belly) fat. This is the most dangerous type of fat that exist internally, lodged around the organs and increasing the risk of chronic disease states associated with metabolic syndrome.

Resistance training can help build additional muscle mass and therefore raise the metabolic rate. Muscle requires more energy (calories) and is metabolically more active than fat so your overall daily calorie burn is higher if you develop more body muscle mass. Other aspects of training such as flexibility and balance work round out a comprehensive approach.

Being truly healthy and fit does not come by accident; it takes a concerted effort and requires a lifetime of devotion to ones own well-being and fitness. I urge you to take responsibility for your own health and life your life to the fullest!

Dr. Jane Riley, EdD., is a certified personal fitness trainer, nutritional adviser and behavior change specialist. She can be reached at janerileyfitness@gmail.com, 212-8119 cell/text and http://www.janerileyfitness.com.

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Intermittent fasting, nutritional cleansing - Thegardenisland.com

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Wouldnt you agree? Exercise and proper nutrition is only good for you when you actually do it! Equally so, is the fact that we must deal with many distractions that deter us from completing our much-needed exercise. Thats why it is so important to identify and utilize strategies that will help keep you motivated to maintain your exercise program for the rest of your life. Hopefully this weeks tips will be beneficial in that manner and can be included in your growing library for fitness success.

Wouldnt you agree? Exercise and proper nutrition is only good for you when you actually do it! Equally so, is the fact that we must deal with many distractions that deter us from completing our much-needed exercise. Thats why it is so important to identify and utilize strategies that will help keep you motivated to maintain your exercise program for the rest of your life. Hopefully this weeks tips will be beneficial in that manner and can be included in your growing library for fitness success.

It has been my experience that most successful fitness programs have been incorporated smoothly into a persons weekly agenda as a way of life. This usually requires instituting change. And, of course, change is never easy. However, the stress of this process can be minimized if you are aware and prepared to handle it effectively.

The first stage of change is usually pre-contemplation: This is where there is no apparent intention to actually make a change within the next six months, and there may not even be an awareness of the need to change. Here is where your family support system becomes so important and effective. Many times the encouragement from a loved one can motivate us toward achieving a much-needed healthier lifestyle. This could develop into a neat situation where the family begins exercising together. I love the idea and it is a great way to spend quality time with your entire family or significant other. A relaxing low impact walk on a pleasant evening is a nice way to get some exercise and great conversation with the one you love.

The next phase is contemplation: Here you begin to weigh the time, effort, and cost necessary to make lifestyle changes. For example, reviewing your family schedules, or budgeting your finances, etc

Thirdly comes preparation: You fall in this category if you are demonstrating efforts and plans to initiate changes. Deciding the gym or trainer of your choice etc would be examples.

Next comes action: This is where you are actually in the process of making changes. Like training with weights and completing cardio three to four times a week, or eating sensible healthy meals that include a nice combination of protein, moderate good carbohydrates, and low-fat food choices.

Finally, after successfully completing these stages for change you must prepare for maintenance. Here you have demonstrated the ability to achieve your goals and are in the process of establishing methods to monitor and control your new behavior of exercise as a way of life. I am taking a wild guess here, but I bet you fall in this category, right? If you do fall into this category, congratulations and keep up the good work! If you do not fall in this category, I have faith in you, and you should have faith in yourself, because with a little planning and change you will be on your way towards achieving your first realistic fitness goal in no time. It is never too late to start your exercise program.

Here are a few essential keys to successful change:

Develop a true desire to confront and face any fears about a healthy life style. Your better health is worth the effort.

Believe in yourself. You can be in the best shape of your life.

Gather knowledge that will help you achieve a healthy lifestyle change logically.

Write down your fitness goals, review them daily, and take action to achieve them. Set realistic short term and long term goals.

Be prepared for setbacks, because you will have them. Simply view them as learning experiences for continued success. Never give up!

Monitor, evaluate, and reward your progress.

As you identify and incorporate realistic changes towards your healthy lifestyle, I encourage you to keep a positive attitude. Dont allow anything to stand between you and your goal of feeling better, looking better, and performing better. Improving individual health benefits like lowering your blood pressure or cholesterol are great motivators that will help fuel your exercise program as a way of life.

Until next week, keep up the good work and please go out and make it a nutritious and healthy day! To get started on healthy weight loss and nutrition products, call Reggies Personal Training & Nutrition, 104 E. Main, Downtown, Shawnee, (405) 613-0237, email to reggiesnutrition@hotmail.com. Ask about the 24-day challenge for great results!

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Getting started with your health improvement program - Shawnee News Star

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WRENTHAM

If the University of South Carolina womens basketball team repeats as NCAA Division I national champions in 2018, Jenna Liljeberg would like to think that she will have had a helping hand.

The former King Philip Regional High and Sacred Heart University lacrosse standout is completing a two-year Masters of Exercise Science degree at the University of Delaware. Along the way, she spent two months with the Gamecocks, both before and after their summer sojourn exhibition game series in Japan.

Its a little bit different, the level of talent and the facilities, said Liljeberg, upon returning to the University of Delaware campus in preparation for the fall sports preseason training sessions. The girls on the (South Carolina) team were all pretty amazing, the talent level was a bit more advanced (than Delaware).

The Wrentham native sought out a summer internship program to coincide with her graduate studies and contacted South Carolina strength and conditioning director Katie Fowler.

I got lucky, she took me on, said Liljeberg of the five days per week sessions she spent monitoring the Gamecocks workouts in the weight room.

They have a very structured and disciplined program, added Liljeberg.

South Carolina has a refurbished $4.6 million five-room training facility, of varying sizes to meet the needs of various sports.

Like the room that we were in was used for mens and womens basketball and volleyball, which is perfect for a team of 15 people, she explained. At Delaware, we have two rooms and all the teams share the space, said Liljeberg, who was on hand for many of those 6 a.m. practices as well at the mid- and late-afternoon workouts.

At Delaware, Liljebergs graduate studies have a concentration in Exercise Physiology. She is fulfilling a graduate assistant position that is split into several responsibilities. One is to design the strength and conditioning program for Delawares NCAA Division I mens and womens golf teams, the mens and womens swimming teams, the mens and womens tennis teams, the womens crew team, and now the womens soccer team.

Liljeberg teaches and oversees the athletes lifting techniques and running mechanics, while she is also enrolled in two academic courses.

In addition, she serves as a teachers assistant and lab instructor for the undergraduate strength and conditioning class. Liljeberg teaches students the proper technique of exercising, helpful coaching strategies and how to design proper exercise programs.

Prior to enrolling at Delaware, Liljeberg was a four-year member and a two-year captain of the Pioneer womens lacrosse program at Sacred Heart. Liljeberg scored 56 goals during her career, posting double digit goal-scoring figures in three seasons as a midfielder, and concluding her senior season with 21 goals in the spring of 2016.

It was there in Fairfield, Conn., that Liljebergs career interests were perked by Pioneer trainer Chris Fee.

We didnt get an actual strength and conditioning program until my junior year and I fell in love with working out and weight training, she said.

Having spent the summer at South Carolina, also observing the womens volleyball and soccer teams workouts and meeting a lot of people exposed me to different styles of training, which is not much different than what we do at Delaware. The difference was just the set-up, the practice court, the locker rooms, not having to schedule time around other teams.

At Delaware, the Blue Hens have had consistent success in womens basketball and on the football field. This past academic year, the teams that Liljeberg prepared training sessions for met with some success the Delaware womens golf team qualified for the NCAA Tournament; the mens golf team finished sixth in the Colonial Athletic Association tournament; the womens swimming team finished fifth at the CAA Championship Meet; the womens and mens tennis teams both advanced to the CAA Tournament quarterfinals. Only the womens soccer team (4-13-1) didnt meet much fanfare.

A $14.3 million renovation and construction of an addition to the Carpenter Sports Building was completed in 2013, The 167,000 square-foot building includes the 15,000 square foot Rawstrom Natatorium, two gymnasiums, a volleyball court, student and employee fitness centers, a, personal training studio, multiple workout studios as well as for Liljeberg and the staff of the Department of Health and Exercise Sciences.

The training for each of those teams is just a little bit different, said Liljeberg who prepares training sessions and observes their workouts twice a week with the golf teams. Those kids train at the recreation center with the student body, but they have access to a lot of the machines there.

We do a lot of circuit training, a lot of core exercises things to strengthen their backs and shoulders, she added. The golfers need a strong core. I dont make their routines different, male or female, I give everyone the same workout.

The Blue Hens tennis teams use the varsity facilities, but their training is a little different, said Liljeberg of incorporating more plyometrics known as jump training, exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power, speed and strength.

They need that explosiveness on the tennis court and we do a lot of running, she explained.

The Blue Hen swimmers follow a similar regimen, minus the running in consideration of their pool time.

But we do a lot of weight training with them, squats, bench presses, push jerks, its much more power-based, said Liljeberg. Those swimmers train all day, with double sessions. I have them at 5 a.m., so theyre a tough group, they have to be.

At Sacred Heart, she served an internship at Boston University, at the Athletic Republic, a training facility in Norwood and with the MIAA, the states governing body for high school sports.

For some of my classes at Sacred Heart, I did clinical research and picked up on it, she said.

Its such an up and coming field, said Liljeberg of her graduate studies and work with honing the bodies of athletics. I have two classes, teach a lab, work on my thesis project, Im on the go a lot. Im out by 4:30-5:30 most morning and dont get home until eight or nine. At Delaware, we are getting more competitive.

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Wrentham's Liljeberg helps national champ Gamecocks, Delaware athletes with strength, conditioning - The Sun Chronicle

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About Body Restoration:Body Restorationis a boutique fitness studio offering group and privatefitness sessions thatfocus on restorative and integrated movement, mobility and pain-free living.

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Owner Doreen Puglisi, of Basking Ridge,has spent 25 years in the health and fitness field as both an educator and a practitioner -- teaching educational seminars all over the world as a result of the Pink Ribbon Program, a therapeutic exercise program for breast cancer survivors, which she created. She keeps her focus on helping others attain better and more robust health through movement, flexibility, balance and strength.

Body Restorationoffersa full schedule of group classes that include Pilates, Life Stretch, (re)barre, Pilates/Suspension/Resistance Band training, as well as Bounce 45. VisitBodyRestoreNJ.comfor full description of each class.

Medical programs throughBody Restorationare intended for those suffering from medical conditions such as heart disease, obesity, hyper-tension, or arthritis, diabetes, cancer, or those who are looking to prevent future health problems.The Dr. Fit programs offercustom designed one-on-one personal training sessions while adopting healthy behaviors to improve your quality of life.

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Tacos N' Trampoline with Body Restoration: Blow Your Tired Workout Routine Away - TAPinto.net

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Could shivering in the cold be a way to shed pounds and possibly prevent diabetes?

Exposure to cold is the most well-known and well-studied mechanism for switching on energy-burning brown fat, which seems to protect mice from developing obesity. It remains to be seen whether the same process can help people.

Humans have three kinds of fat. White adipose tissue, or white fat, comprises the majority of fat in our bodies; its purpose is to store energy for future use. Brown fat is different: Its function is to generate heat to maintain body temperature. Until recently, it was thought that adults did not have brown fat, that it only existed in babies to help them stay warm before they could move around and then essentially vanished. But beginning in 2009, studies have found that many adults have brown fat and that people with more of it tend to be leaner and have lower blood sugar levels.

The third kind of fat, beige fat, appears to convert from white to brown when stressed by exposure to cold, and then back to white. This process is encouraging for scientists trying to figure out how to increase brown fat to improve healthy functioning of the body.

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A balanced diet and regular exercise are the cornerstones of healthy metabolism, but sustaining either is difficult for most people. Understanding how brown fat could benefit our health opens up a new direction in obesity research, says Paul Lee, an endocrinologist at the Garvan Institute of Medical Research in Sydney, where he leads the Brown Fat Physiology Group. It is not a solution to obesity, but it is an opportunity to explore an alternative strategy for curbing the obesity epidemic.

When the body senses cold, Lee says, the brain releases norepinephrine, a chemical that essentially ignites the fat-burning process within brown fat. When there is not enough brown fat, the body has to turn to less-efficient heat-generating models, such as shivering.

Aaron Cypess, a clinical investigator at the National Institute of Diabetes and Digestive and Kidney Diseases, calls brown fat the principal organ responsible for generating heat in laboratory animals.

In mice and rats, Cypess says, chronic activation of brown fat [by exposing them to low temperatures or to drugs that target brown fat] ... is associated with a reduction in liver fat, a resistance to diet-induced obesity and improvement in insulin release. All of these benefits and others may also apply to people, but it will take much longer to prove because studies in humans have to be conducted differently, he says.

He adds, While white fat is easy to spot in humans think abdomen, hips, buttocks and thighs brown fat tends to be located around the neck and above the collarbone, along the spine and near the kidneys. Additionally, Cypess says, humans are genetically more diverse than lab mice, which produces results with much higher variability.

Lee says that when people are cold and begin to shiver, their muscles release irisin, a hormone that turns white fat into brown fat. The more a person shivers, the more irisin is released into the bloodstream.

A 2014 study by Lee dubbed the ICEMAN study found that after a month of sleeping at cool temperatures, five men increased their stores of brown fat by 30 to 40 percent and metabolized sugars more efficiently after a meal, which could be helpful for people with diabetes. When the sleeping temperature was raised, the brown stores dropped.

(Interestingly, another recent study found that brown fat also may be stimulated by taking a drug used to treat overactive bladder.)

Cypess says that this research makes it clear that activating or increasing brown fat stores might prevent weight gain, lead to weight loss and provide a new avenue for treating diabetes and obesity.

Can the average person embark on a shiver diet to lose weight?

Lee says he believes the current evidence does not support the notion that shivering may be a route to losing weight. (Despite the studys name, ICEMAN the Impact of Chronic Cold Exposure in Humans exposed participants to only mild cold, not shiveringly low temperatures.)

Cypess says that shivering to lose weight is an interesting idea, but there are many unknowns.

First, is it safe?

Lee says that shivering causes stress and could harm the body, which explains why the human body has evolved mechanisms to turn on brown fat or to turn white fat into brown fat.

In most people, Cypess says, shivering causes increases in blood pressure that over the years could damage blood vessels in the brain, heart and kidneys.

Additionally, Cypess says, there is no evidence to prove that a low-temperature regimen could be effective long-term. One of the biggest limitations of weight-loss interventions is that the body learns to compensate to maintain itself, and that might be true with a shiver diet. Lee and Cypess agree that no weight-loss regimen should be recommended without a great deal of evidence that it will work for more than a few weeks or months and that the weight loss can be sustained evidence that doesnt exist.

Finally, Cypess says, being cold is extremely uncomfortable. While suggestions exist that long-term activation of brown fat could be beneficial to weight loss and diabetes reduction, this has yet to be proven, he stresses.

Francesco Celi, chair of the division of endocrinology, diabetes and metabolism at the Virginia Commonwealth University School of Medicine, said in an email that he expects future research will include conducting studies in humans that will test various interventions (drugs or environmental modifications) to expand and activate brown fat to help scientists determine what kind of metabolic improvements can occur. And by studying the various responses to interventions, researchers will be able to determine which patients respond better to brown-tissue expansion and perhaps why they do.

Cypess says he expects scientists to focus on determining to what extent adult brown fat contributes to getting rid of excess calories, how brown fat could be used to bring down blood sugar levels and how brown fat interacts with other organs to keep people healthy.

But even with all that, he adds, Basically, the issue of losing weight is about controlling the amount of food we put into our mouths.

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When we set out to get into shape and start to eat healthily and exercise, the question that's on all of our minds is: how long will it take to lose weight and see results?

Naturally, when we hop on the scales after a week of working hard, we want to see a fat loss of at least two or three kilos. When it doesn't go to plan, this is often when we turn to fad diets, restricting food or excessively exercising.

But is quick weight loss really that safe, or even sustainable?

According to nutritionist Fiona Tuck and accredited practising dietitian and sports dietitian Jessica Spendlove, there's no magic bullet when it comes to weight loss.

"The one thing I tell all the athletes and clients I work with is: if it sounds too good to be true, it is. That is definitely the case when it comes to quick fixes and magic bullets with weight loss," Spendlove told HuffPost Australia.

"It might not sound as appealing as a magic bullet, but the most sustainable way to lose weight is through improvements to your daily routine and lifestyle, in particular better eating habits and more movement."

stockvisual via Getty Images Slow and steady wins the race. Seriously.

"Eating fresh, minimally processed foods and controlled portion sizes is the most effective way to lose weight. Eighty percent is what we eat, 20 percent is exercise," Tuck told HuffPost Australia.

"To most effectively lose body fat we need to find a good balance with what we are eating and what training we are doing," Spendlove added.

If we are restricting foods, exercising too much or doing 'detoxes', this can actually throw our bodies out of whack, which makes losing weight even harder.

"One of the biggest mistakes I see people make is they over-restrict on training days or around intense training sessions, but then end up overeating on low output [rest] days," Spendlove said.

"Most people go wrong by undereating on the days they have trained, when they can afford to eat more, and their body will actually utilise the nutrients better. Getting the energy intake and output balance in check is key."

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Although fast weight loss is a tempting idea, shedding kilos in a short amount of time is likely to result in muscle or water loss, not fat loss. Unlike healthy, sustainable weight loss, it means you're also more likely to put the weight back on once you resume normal eating patterns.

"Fast weight loss can be unsustainable. This is because when the body is in extreme energy deficit, it is programmed to lose muscle before fat. Fat loss is a much slower process, and to be successful it requires long-term sustainable improvements with diet, as well as exercise," Spendlove explained.

Fast weight loss can also result in the slowing down of your metabolism, which is not what we want.

"[Rapid weight loss] can lead to weight gain when someone starts to eat normally again. It can take the body into starvation mode, thereby lowering the metabolism, making it harder to lose weight long term and easier to gain," Tuck said.

Other side effects of quick weight loss can include imbalances of electrolytes, malnutrition, dehydration, fatigue, irritability, headaches, constipation, dizziness, irregular menstruation and loss of muscle.

merc67 via Getty Images Skip the juice cleanses and focus on eating healthy, whole foods.

While this answer depends on the person, their weight and current activity levels, there is a guideline for the safe amount of weight to lose in a week.

"I generally would recommend 0.51 kilogram per week across the board," Spendlove said. "Losing more than that is often not sustainable."

In the first couple of weeks, weight loss tends to be higher as excess fluid is often lost.

"Some people will therefore safely lose several kilos in the first few weeks, depending on body size," Tuck explained.

It's also important to keep in mind that if you don't see a change in weight but you feel leaner, this could mean you have gained muscle mass -- a great thing.

"Around one kilo per week is a safe amount to lose for most people. However, these factors vary and if muscle mass is being built, this may give a false reading as muscle weighs more than fat -- so the scales may suggest less weight is being lost than it actually is as fat is being lost but replaced by muscle," Tuck said.

"Muscle mass is the metabolic powerhouse, so the more muscle mass an individual has, the faster their metabolism will be," Spendlove added.

Mikolette Weight training = muscle mass, which helps your body burn more energy/calories.

A general rule of thumb is you need to be in an energy deficit of around 7,000 calories (29,400 kilojoules) to lose one kilogram of fat.

A calorie deficit is a state in which you burn more calories than you consume. This means, to lose one kilo the difference between your basal metabolic rate (the energy you burn just by existing) and daily intake of energy (food) needs to be 7,000 calories over the course of the week.

"There are 7,700 calories in one kilogram, so if you wanted to lose weight at a rate of one kilogram per week, you would need to reduce your overall calorie intake by 7,700 calories, or 1,100 calories per day," Tuck said.

If reducing 1,100 calories each day feels unachievable, to lose 0.5 kilograms per week you need to be in a deficit of 3,500 calories, which equates to about 500 calories per day.

Need a better picture? Here is how long it takes to walk off popular junk food meals.

a_namenko via Getty Images To put 1,000 calories in context, it roughly equals a double cheeseburger with large fries.

According to Spendlove, technically yes. This is for a few reasons, including:

"If you don't have much weight to lose, your body is slower at losing weight as it wants to ensure body weight does not go too low so you have some emergency energy reserves in times of need," Tuck explained.

"If you have more fat and fluid than the body could possibly need then it doesn't have to worry that there will be no emergency fat stores to use in times of survival."

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