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VAN NUYS >> For years, the old Famsa Furniture store on Van Nuys Boulevard sat vacant, frequented not by customers but by the homeless.

That building, a ginormous building, was empty for a very long time, so it kind of became a homeless attraction, noted Dora Bercea, who operates a thrift store next door. They were setting up camps in front and in back of the building.

But on Monday, the 21,000-square-foot retail space officially opens its doors as a new Crunch Fitness facility, a welcome sign of urban renewal in a part of Van Nuys in need of it.

Its nice and clean, said Bercea, 35, of Reseda. I think its great. Im excited.

RELATED PHOTOS: Van Nuys gets a Crunch fitness

Longtime Van Nuys community activist Don Schultz agreed.

Its a good addition to a neighborhood that needs new businesses to kind of spark up the activity on Van Nuys Boulevard. Its been a retail area thats suffered over the years, Schultz said.

David Harman, president and co-founder of a Chatsworth-based company that owns dozens of health clubs, including the new Crunch at 6723 Van Nuys Blvd., said other big fitness companies have traditionally avoided the area.

The community is densely populated. It needs fitness, but the large chains have never gone into that market, Harman maintained. Some people see Van Nuys as kind of a rough neighborhood and so on. I look at it as a community that is underserviced and needs something that is, I would say, a low-cost model but providing a middle-cost to high-cost-value type of gym.

There is a large LA Fitness a few minutes away on Sepulveda Boulevard near the Orange Line.

But in this particular part of Van Nuys, Harman stated that many fitness centers didnt want to come there because they thought they couldnt make the money they were requiring.

RELATED STORY: Goodwill returns to Van Nuys

The new Crunch will be open 24 hours and offers a base membership of $9.95 a month with no contract.

Harman said to keep membership prices down, the Van Nuys gym doesnt have a swimming pool, basketball or racquetball courts, which he said would otherwise drive up operating and insurance costs.

The Crunch in Chatsworth offers a similar pricing structure to Van Nuys.

But the base rate at the West Hollywood location is $62.99.

Today, , the Van Nuys Crunch will hold a sneak peek party to show off the club. Just days before the event, painters applied a fresh coat of bright blue color to the exterior, while club personnel busily installed fitness equipment. Harman put the cost of weights and workout machines for the new location at $700,000.

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RELATED STORY: Business owners struggle with homeless, crime along Orange Line in Van Nuys

A few doors down, theres a thrift shop, a 99 Cents Only store and a Jons supermarket. The parking lot for the businesses frequently crawls with homeless people, street vendors and pigeons.

Still, Harman said, Crunch is already doing big business.

This has been one of our most profitable and successful pre-sales that weve done in our organization, he declared. Projections are great. Its very, very healthy.

Erica Espinoza, 33, of Van Nuys, who works at a bakery only steps away, was the first person to sign up for a membership.

The tanning beds. Thats why I want to do it. Get some color in my pale skin, she joked, adding, Im glad that theyre finally going to open. Now, hopefully, Ill get skinny.

Juan Chacon, 30, of Van Nuys, who works at a nearby gift shop, also signed up.

The price is affordable, he stated. To know that youre going to be one of the first people to use those machines, its nice. Everybody likes brand-new stuff.

I have a membership with 24 Hour Fitness, but this is going to be even easier for me, added Jose Rodriguez, 39, of North Hollywood, who works at a hairstyling salon across from Crunch.

Harman said the gym has tailored its marketing toward the neighborhoods predominantly Latino population.

All of that marketing content will reflect from what that demographic is, he explained.

Bercea, owner of the MTA Thrift Store, said she liked the idea of the gym being open 24/7.

At night lots, of shady stuff happens in this neighborhood, she said. Since theres going to be movement and somebodys going to be here, maybe police are going to patrol more, hopefully.

RELATED STORY: Deardens furniture to close all 8 Southern California stores

Even with the opening of Crunch, the retail prospects for the area remain mixed.

Deardens a furniture store thats been in business for over 100 years recently announced it would close all eight of its Southern California locations. One of those stores is just a few doors south of Crunch.

In that area ... there are a bunch of storefronts with a lot of vacancies, noted Schultz, former president of the Van Nuys Homeowners Association.

He said some retailers neglected upkeep by failing to quickly deal with graffiti on their walls a persistent problem and by placing clothing racks on sidewalks, which he said is a code violation.

Crunch at least represents a step in the right direction for that section of Van Nuys, Schultz maintained.

It might actually start sprucing up that area, he said.

Original post:
Van Nuys eyesore gets new life as Crunch Fitness - LA Daily News

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Who doesn't want totone up theirmuscles while feeling powerful and unstoppable?Ashley Graham's personal trainer,Morit Summers, has the exercises to help you dojust that.

Today, Summers took to Instagram to share a video of threelifting moves with this caption:"Lift because you love it, lift because you want to see progress, lift because being strong is awesome!" We couldn't agree more, given the scientificbenefits of strength training,like stronger bones andlower levels ofinflammation.

RELATED:The Best Low-Impact Workouts for Weight Loss

We reached out to Summers to get the deets on hertrifecta of power moves, and she shared their benefits as well as a few tips on pulling off perfectform. Learn how these strength-training exercises can build yourstrongest core, legs, and arms yet.

Tempo squats

"Thesehelp with control of movement and strength, since you haveto hold the form of your squat for an extended period of time," Summers told Health viaemail. To execute these squats, place a bar across your shoulder blades, bend your knees, and squat backwardinto your heels. Stand up in a controlled motion, then pause and repeat.

Single-leg Romanian deadlifts

"RDLswork on the eccentric (or lengthened muscle)strength of the hamstrings," says Summers.To perform the exercise, hinge your hips back whileholding your back straight and yourcore tight, she says.

RELATED: 7 Strength-Training Tips for Beginners

Seated Z-press

While it's obvious this exercise works your shoulders, Summers says the movement offers benefits for the core as well. "[You have to] be able to hold your body up in a strong position while pressing a weight over head," she explains.

Next time you hit the gym, add these moves to your usual strength-training rotation, or pair themwith a fun cardio workout. You'll be looking (and feeling) as fierce as Summers or her curvalicious celeb client Ashley Graham.

Original post:
3 Exercises for Toned Arms and Legs From Ashley Graham's Trainer - Health.com

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At the corner of Federal Street and Franklin Avenue sits Torontos newest gem. The grand opening of The Gem Fitness is only a few days away.

At the corner of Federal Street and Franklin Avenue sits Torontos newest gem.

The grand opening of The Gem Fitness is only a few days away.

"We just want to help people, co-owner Maci Snyder-Crawford said. I mean that's why we're gearing this gym for young age, middle age, older adults. It's for anyone and everyone. We want everyone to get healthy together."

Snyder-Crawford and Kelly Francy's love for fitness brought them together. They originally met at a gym in Calcutta.

"The rest was history, you know, Snyder-Crawford said. She found a building and she wanted to start a business and asked me if I wanted to join in and it happened.

The gym features three different rooms with three different styled classes. There's a yoga studio, group fitness area, plus an area with some really unique equipment.

Next to the building is an empty lot, but there's a pretty big vision for that space.

"Yoga, Snyder-Crawford said. We have one guy that was in the military. He's going to do some sand bag classes. We can do anything out there we want to have the fun outside and inside."

There's a patio right off the main gym space that will be used to relax and socialize after class.

"We'll have water, we'll have seltzers, we'll also have protein bars granola bars, we'll also have stuff for kids and adults, Francy said.

Snyder-Crawfords husband built a peg board, and the goal is to climb up and across it.

"We're actually putting a chalk board right beside it, so if you actually can beat it, we'll let you sign your name, Snyder-Crawford said. We're going to have ropes, climbing ropes, looking for some climbing walls, stuff like that."

Its a place, to get moving, and get healthy in the heart of the Gem City, inspired by two women with hearts to help.

"This has always been my dream, Snyder-Crawford said. And it's so funny. I never thought it was achievable. I've always talked about wanting to do this, but we're looking forward to everyone seeing our love, you know. This is our passion."

The Gem Fitness will have its grand ribbon-cutting ceremony at 8 a.m. on July 4., followed by 2 hours of fitness classes.

They'll have everything from pound, insanity training, yoga, weights, and Pilates.

It's $5 to work out.

Click here to see The Gem Fitness LLC's Facebook page.

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New fitness center opening in Toronto - WTOV Steubenville

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Participants perform various exercises in the High Intensity Interval Training class such as squats, mountain climbers, burpees and jumping jacks on June 28 at the East Montgomery County Family YMCA under the direction of Cindy Finken. The High Intensity Interval Training class (HIIT) is one of several classes available at this YMCA location. less Participants perform various exercises in the High Intensity Interval Training class such as squats, mountain climbers, burpees and jumping jacks on June 28 at the East Montgomery County Family YMCA under the ... more Photo: Jacob McAdams Participants perform various exercises in the High Intensity Interval Training class such as squats, mountain climbers, burpees and jumping jacks on June 28. The High Intensity Interval Training class (HIIT) is one of several classes available at this YMCA location. less Participants perform various exercises in the High Intensity Interval Training class such as squats, mountain climbers, burpees and jumping jacks on June 28. The High Intensity Interval Training class (HIIT) is ... more Photo: Jacob McAdams Participants perform various exercises in the High Intensity Interval Training class such as squats, mountain climbers, burpees and jumping jacks on June 28 at the East Montgomery County Family YMCA under the direction of Cindy Finken. The High Intensity Interval Training class (HIIT) is one of several classes available at this YMCA location. less Participants perform various exercises in the High Intensity Interval Training class such as squats, mountain climbers, burpees and jumping jacks on June 28 at the East Montgomery County Family YMCA under the ... more Photo: Jacob McAdams

The East Montgomery County Family YMCA has a room for cardio exercises ranging from treadmills to bikes.

The East Montgomery County Family YMCA has a room for cardio exercises ranging from treadmills to bikes.

The East Montgomery County Family YMCA has a room for cardio exercises ranging from treadmills to bikes.

The East Montgomery County Family YMCA has a room for cardio exercises ranging from treadmills to bikes.

Logan Lewis improves his upper body strength with the vertical rowing machine located at the East Montgomery County Family YMCA.

Logan Lewis improves his upper body strength with the vertical rowing machine located at the East Montgomery County Family YMCA.

Joseph Koska Jr. plays one-on-one basketball with his son, Joseph Koska III, at the East Montgomery County Family YMCA gymnasium.

Joseph Koska Jr. plays one-on-one basketball with his son, Joseph Koska III, at the East Montgomery County Family YMCA gymnasium.

Splendora YMCA offers summer programs and classes

The summer is a time for families to enjoy a number of activities and the East Montgomery County Family YMCA in Splendora has plenty to offer for both children and adults.

While the facility is small compared to other YMCA facilities, it offers much in the way of physical fitness for all age groups while children also have the benefit of taking part in a program shared with the Conroe Family YMCA group's Camp Owen.

"They're East Montgomery County kids but they're going to camp in Conroe because it's just way bigger," said Melissa Kelly of the East Montgomery County Family YMCA.

Known as the YMCA Summer Camp, children take a bus over to the Conroe location early in the morning. Once there they can enjoy a fun and safe outdoor atmosphere where they can discover what it is they're passionate about through various activities while forming healthy relationships and obtaining a sense of belonging.

"They do a lot of outside activities out there," said Kelly.

Activities include horseback riding, canoeing, fishing, archery, BB guns, working with catapults and slingshots, climbing rock walls, the alpine tower, engaging in the high ropes course, participating in team building activities, arts and crafts, bracelet making, fairy/troll house building, dance, theater, leather working and swimming.

The summer camp is for children ages 5 to 11. Registration is $35 per child. The cost for weekly sessions is $65 for facility members and $85 for program members. The sessions are Monday through Friday. Shuttles arrive at 6:30 a.m. and leave at 7:30 a.m. Pick-up from the Splendora location is from 5:30 to 6:30 p.m.

For more information on the Summer Camp, contact Cody Meredith at cody.meredith@ymcahouston.org or call 936-441-9622.

AEROBIC EXERCISES

The summer camp is only one of many opportunities at the East Montgomery County Family YMCA as the facility offers seven group exercise classes with each led by an instructor.

One such class is circuit training, which involves a variety workout with speed and agility drills, athletic step, running, power walking, jump rope, ab workouts and stretching. The class is held on Fridays from 8:45 to 9:45 a.m.

The YMCA also offers cycling classes, which give participants an aerobic workout with exercise bikes that are easy on one's joints. Participants can simulate outdoor cycling with sprinting, hill climbing and other techniques or go to classes that work on the core. The workout is also adaptable.

Cycling classes are available on Monday, Wednesday, and Friday from 8:45 to 9:45 a.m., Tuesday, Wednesday and Thursday from 5:30 to 6:30 p.m. and Saturday from 8:30 to 9:30 a.m.

PUMP UP THE FUN

Those wishing to engage in strength training can participate in Power Pump, which is a class that relies on barbells and dumbbells to help define and tone all muscle groups with low weight. Some of the classes may include cardio workouts.

"It is a weightlifting class so it's kind of what you feel comfortable doing," said Kelly. "It's just a good workout with weights."

Power Pump classes are scheduled for Monday from 5:30 to 6:30 p.m. and on Tuesdays and Thursdays from 8:45 to 9:45 a.m.

FEELING ZEN?

Yoga classes are also available, giving participants the ability to build a strong body, mind and spirit through various Yoga postures, breathing exercises and mind focusing techniques to increase one's balance, strength and flexibility.

Classes for Yoga are scheduled on Monday, Wednesday and Friday from 10 to 11 a.m.

WORKOUTS FOR THE OLDER SET

Older participants can choose to join the Silver Sneakers class, which offers the opportunity to have fun with exercises designed to increase muscular strength, range of movement and activities for daily living.

"It's just an easier workout for an older crowd," said Kelly.

Participants use hand-held weights or resistance bands with a Silver Sneakers ball to provide resistance. Chairs are available if needed.

Silver Sneakers is scheduled from Monday to Friday from 11:15 a.m. to 12:15 p.m. Younger participants are also welcome to join.

DANCE YOUR WAY TO FITNESS

Zumba dance is also available to cardio seekers, providing the fun of a cardio-Latin fusion class that gives an aerobic interval training workout in the form of dance. According to Kelly, participants will find it to be fun and engaging with easy to learn moves for a total body workout.

"They get very into it," she said.

Zumba classes are scheduled on Mondays and Wednesdays from 8:45 to 9:45 a.m. and on Tuesdays and Thursdays from 10 to 11 a.m. Evening classes are held on Mondays from 6:30 to 7:30 p.m. and on Tuesdays and Thursdays from 5:30 to 6:30 p.m.

GET RIPPED

The YMCA also features two special classes called Resistance, Interval, Power, Plyometrics, Endurance and Diet (RIPPED) and High Intensity Interval Training (HIIT).

RIPPED has its participants in workouts set to jamming music with easy-to-follow routines such as the mountain climber exercise, burpees and other routines. It is considered to be a time-efficient, one-stop body shock system that gives a total body workout.

HIIT also offers plyometric drills along with training to develop one's strength, power, abs and core.

"It's a lot of cardio and a lot of core workouts," said Kelly. "They're like drenched when they come out of there."

RIPPED classes are scheduled on Tuesdays from 6:45 to 7:45 p.m. HIIT classes are scheduled on Wednesdays from 5:30 to 6:30 p.m. and Thursdays from 10 to 11 a.m. Both classes are considered to be for advanced members.

The gymnasium is always open when classes are not in session and provides basketball from 8 to 9 p.m. on Mondays and Wednesdays and volleyball from 8 to 9 p.m. on Tuesdays and Thursdays.

For more information on the classes, membership or the facility's other offerings, call the East Montgomery County Family YMCA at 281-689-2655.

Read the rest here:
Splendora YMCA offers summer programs and classes - Chron.com

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ADK

The Adirondack Mountain Club offers many programs. For information on activities and presentations, call 523-3441, or visit http://www.adk.org.

Sept. 23-24: The 21st annual Adirondack Marathon Distance Festival will be held in Schroon Lake and Chestertown. The weekend kicks off with the Helpers Fund 5K and 10K run/walks on Saturday starting at Chestertown Town Hall at 9:30 a.m. There will be a 1K fun run in Schroon Lake that afternoon for kids ages 4-12. On Sunday, the full and half marathons will be held around Schroon Lake. The half marathon has been selected for this years United States Track and Field Grand Prix Series. For more information or to register, visit http://www.adirondackmarathon.org. Anyone wishing to volunteer may email volunteers.adkmarathon@yahoo.com.

July 17-21: The 19th annual Timberwolves Basketball Camp will be held on the SUNY Adirondack campus. It is open to boys and girls entering grades 4-12. The fee is $80 per player and includes a T-shirt. Family rates are available. For a brochure or more information, call 743-2200, Ext. 2393 or email haskellb@sunyacc.edu.

AAU team: An AAU basketball team is seeking five to six ninth- or 10th-grade boys. The team will be based out of the Glens Falls area. Anyone interested may contact Chris Boucher at cboucher@theathleticheadquarters.com.

Batting cages: Now open ($15 for 15 minutes or $30 for one hour).

Instruction: Private baseball or softball hitting, fielding and pitching instruction for $20 (30 minutes), and $40 (one hour).

July 22-23: Theories and Techniques of Coaching will be taught at Vent Fitness Center in Guilderland, from 7 a.m. to 5 p.m. both days. Cost is $175 if registered before July 9, and $225 if registered afterward. Tuition fees are non-refundable, but may be applied to future classes. For more information, call Dr. John Metallo at 577-7530 or contact him at johngmetallo@live.com.

July 2-7: Arsenal Soccer Schools USA will offer a camp for field players and goalkeepers ages 10-15.

July 5-8, 9-12, 13-16, 17-20: The Next Gen USA International Player Festival offers training for teams and individuals. Players participate in technical and tactical sessions with a pro-club coach from a different country each day.

July 23-27: Cedar Stars Academy features coaches from all of the premier youth development soccer divisions. Transportation to Golden Goal is included and provided from several locations.

Aug. 13-17: UK Elite offers a high-intensity training camp thats ideal for high school teams or individuals.

Aug. 20-24, 27-31: The New York Red Bulls Regional Development School will hold two residential camps which typically attract more than 250 players annually.

July 5: The Lake George Land Conservancys fifth annual Lake George Hike-A-Thon will involve hiking and paddling at locations around Lake George. Volunteers are needed. Registration is free and can be done at lakegeorgehikeathon.org. Anyone with questions may contact Sarah Hoffman at 644-9673 or at shoffman@lglc.org.

The Adirondack Lawn Bowling Club will have its summer pairs league at Chase Sports in South Glens Falls. It meets July 10, 17, 24, 31 and Aug. 7. Those who cant make a particular night can schedule a time both teams can agree upon. First visit is free. The cost afterward is $10 per session. Bowls supplied. For more information, contact Scott at hscottsnyder@gmail.com or Will at eitchesonw@yahoo.com.

For information, dates, times, age groupings and registration dates for all programs, call 761-8216 or visit recreation.queensbury.net. You may also register for programs by visiting the recreation office at 742 Bay Road.

Adult exercise: Programs featuring yoga (various days/times), Zumba (Thursday), aerobic dance (Monday, Wednesday and Thursday), womens volleyball (Tuesday), PIYO (Thursday), eternally tap (Friday) and aquaerobics (Tuesday and Thursday).

July 1: The Corinth Firecracker 5K run/walk, to benefit the Corinth Theatre Guild, will be held at 9 a.m. at Pagentecher Park, on Palmer Avenue in Corinth. Race-day registration is available from 7 a.m. to 8:45 a.m. There is a $10 donation for the 5K. The 1-mile fun run following it is free. For more information, email cfirecracker5k@gmail.com, or call 654-9464 or 654-7466.

July 4: The Firecracker 4 will feature a four-mile run and a half-mile kids run in Saratoga Springs. Registration costs $30 at firecracker4.com through midnight July 3 or $35 in person on race day. The kids race is $5. For more information, visit firecracker4.com.

July 8: The Friends of Wilton Recreation 5K/1K Run/Walk will be held at Gavin Park. The 5K begins at 8 a.m. and the 1K starts at 9:15 a.m. Runners may register at http://www.friendsofwiltonrec.com or at finishright.com.

July 22: The Peniel Bible Conference Community is hosting a 5K run/walk to benefit the Walter Maxfield Community Foood Pantry and Peniel L.A.M.P. Counselor Program. The race will start at the Lake Tour Rd location in Lake Luzerne. Pre-registration cases $25 or $30 on race day. Register at active.com or http://www.penielbibleconference.org. For more information, contace Gina Kipp (office@penielbibleconference.org, 696-4038).

July 30: The Minerva Heart Health 5K Run begins at 9 a.m. at Minerva Central School. Early registration fee of $20 includes T-shirt before July 14. Proceeds benefit Minerva Fire-Rescue Heart Health Fund. Walkers also welcome. For more information, contact Natalie at 251-5180 or email HeartHealthRun@gmail.com.

Trail Series: The Camp Saratoga 5K Trail Series will be held every other Monday this summer at 6:15 p.m. at Camp Saratoga in the Wilton Wildlife Preserve. The dates are July 10, July 24, Aug. 7 and Aug. 21. The races are open to all and registration is $5 at the door. Proceeds benefit the Wilton Wildlife Preserve and Saratoga Spa State Park. For more information, visit http://www.saratogastryders.org or email laura@saratogastryders.org.

For information on Spring into Ice Skating, Rec Department drop-in sessions for adult basketball, pickleball, racquetball and wallyball, as well as Zumba fitness classes, contact the department at 587-3550, extension 2300.

July: The Adirondack Runners are conducting their annual Summer Track Series every Tuesday in July at the Queensbury High School track at 6 p.m. All running distances from 50 meters up, for all ages, will be held. There is no charge for any of the series. Anyone with questions may call 793-3612 or 793-9081.

Through Aug. 2: The Greater Glens Falls Flyers Swim Club will begin its summer season teaching competitive swimming to area children ages 6 to 18 at the Queensbury Elementary School pool. Visit http://www.gfflyers.com to register or call 798-4636 for more information.

League forming: A senior tennis league is forming for low intermediate and above players. It will run Mondays and Wednesdays at noon at the Wilton YMCA. For more information, contact Frank Piliere at 371-8312 or the YMCA at 587-3000.

Indoor pickleball: Players of any experience level can participate on Mondays, Wednesdays and Fridays from 9:15 to 11:15 a.m. at Gavin Park. Three to six courts will be available each session. Participants may bring their own equipment or may use the parks. Players must register at the Gavin Park Office, 10 Lewis Drive, Wilton, and doors open at 9 a.m. No commitment is required. Cost per person, per session, is $3. With questions, call 584-9455 weekdays from 9 a.m. to 5 p.m.

Aug. 7-9: The All-American Volleyball Camp will be held at Fort Edward High School for girls entering grades 9-12. Sessions will be held from 9 a.m.-3 p.m., with one hour for lunch. The cost is $200 and space is limited. Two NCAA Division I All-American players are part of the coaching staff.

Registration: The Adirondack Youth Hockey Association is currently accepting registration for learn-to-skate and house league programs for ages 3-19. To register, visit http://www.adkhockey.com.

Original post:
Recreation Calendar -- July 1 - Glens Falls Post-Star

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UR Medicines Thompson Health was named Employer of the Year in the category for 1,000-plus employees at the Wealth of Health Awards breakfast held at the Rochester Riverside Convention Center on June 22.

Sponsored by the Rochester Business Journal and Excellus BlueCross BlueShield, the awards celebrate workplace wellness initiatives. Among the initiatives at Thompson are biometric screenings, on-site exercise classes, a fitness center that is free for employees and volunteers to use, healthy vending machines and on-site classes for managing health conditions.

Thompson previously won Wealth of Health Awards in 2009, 2011 and 2014. This most recent award was accepted, on Thompsons behalf, by Vice President of Associate Services and Wellness Jennifer DeVault and Health and Wellness Manager Tina Culver, as well as other representatives of the Associate Wellness Committee.

We have a fantastic group of people at Thompson who work hard to offer a variety of programs to associates looking to quit smoking, lose weight, get fit and more, said Thompson Health President/CEO Michael F. Stapleton Jr. Being honored with a fourth Wealth of Health Award is a reflection of this commitment, not only on the part of the committee but on the part of the many associates who take advantage of these programs.

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UR Medicine's Thompson Health wins Wealth of Health Award - MPNnow.com

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It's become an offseason rite of passage to find out what bizarre sort of diet Russell Wilson's engaging in, and 2017 is no different. Well, it's different in that Wilson is doing a different diet, but nothing has changed in terms of him seeking out odd training methods to improve his overall physical well being.

This time around he is quite literally going to extremes, having turned to a nine-meal, 4,800-calorie diet PER DAY in order to lose weight. That seems weird, but Wilson apparently has dropped 10 poundsaccording Sheil Kapadia of ESPN.

Wilson and wife Ciara worked with "food coach" Phillip Goglia, who said the Seahawks quarterback "buried himself" in this "epic" diet.

"He was an animal about it," Goglia said. "The f---ing guy buried himself in this, and it's epic to see, because that really validates him as a complete athlete."

The impetus for this diet was Wilson believing he wasn't mobile enough, according to Goglia, although it's entirely possible Wilson simply saw what the Seahawks did (or didn't) do in terms of improving the offensive line this offseason.

"He came in feeling as though he was too heavy and not mobile enough," Goglia said. "And he wanted to get his weight down. He was over 225. He felt as though he needed to be leaner and stronger and more agile. And that's my wheelhouse."

Wilson dealt with injuries throughout the 2016 season, drastically reducing his production in terms of running the ball and limiting the Seahawks offense because it took away one of the most dangerous dimensions. Wilson, if nothing else, is one of the best passers while on the run in the entire NFL.

When he showed up to work with Goglia, he was consuming about 2,700 calories per day, according to Kapadia. Goglia ramped him up to 4,800.

"When you think metabolism, everybody will think fast or slow," Goglia said. "And it's not. Metabolism is ultimately hot or cold. The definition of a calorie is a heat-energy unit. So if calories are heat and metabolism is a function of heat, and if fat is a lipid and only converts to energy in a hot environment, it just makes sense that you have to eat a certain amount of calories to generate enough heat to burn fat. And that's counter-intuitive to every civilian out there.

"Every fat guy will say, 'Food makes you fat. I eat one can of tuna and an apple a day.' And that's why they're fat. Not enough caloric heat. Especially in athletes. Athletic temperatures are huge metabolically. They have a big metabolic load. The more muscle you have, the more food you need. That's the baseline concept."

Counter point: beer. Which, obviously, was not part of Wilson's offseason diet.

What was in the diet? Glad you asked. All items via Kapadia's article, which is worth reading in its entirety:

Meal 1 (Pre-workout semi-breakfast): Tablespoon of almond butter, tablespoon of jam

Meal 2 (Actual breakfast): Two cups of cooked oatmeal, six whole eggs, a fruit, one chicken breast

Meal 3 (Mid-morning snack): A fruit, 12 almonds

Meal 4 (Lunch No. 1): Eight oz. protein (equivalent of two chicken breasts), a yam OR a cup of rice OR a potato AND a vegetable

Meal 5 (Lunch No. 2): Eight oz. protein (equivalent of two chicken breasts), a yam OR a cup of rice OR a potato AND a vegetable

Meal 6 (Mid-afternoon snack): A fruit, 12 almonds

Meal 7 (Late-afternoon snack): A fruit, 12 almonds, whey protein

Meal 8 (Dinner): Fish OR steak AND salad OR vegetables

Meal 9 (Bedtime snack): Fruit and tablespoon of blackstrap molasses (if light workouts the next day) OR "mash" (shredded wheat, applesauce, almond butter and jam -- for heavier workouts the next day)

Some observations (from me).

First, it's kind of unfair to just say "fish" -- Wilson is a multi-millionaire and I would venture to guess the fish dishes he's eating (Goglia said it's mostly "fatty fish like salmon, sea bass, black cod, arctic char") are freaking awesome. Nothing is going to be soaked in butter, but he's probably got some decent chefs who can help make him some pretty good, healthy salmon marinades. Salmon is awesome. A flaky sea bass? Yes, please.

Two, those snacks are terrible! Where are the freaking Cheez-its? Obviously if you're dieting, you're going to limit what sort of garbage you put into your body in between meals. Almonds (all 12 of them) and fruit are nice, filling holdovers.

Three, this is sort of a doable diet from a layman perspective. No one's cooking up the stuff that Tom Brady makes unless you order his cookbook or get the TB12 nutrition plans ordered to your door. Making fish or steak and salad or vegetables? That's an everyman's diet.

And finally, "mash" sounds really gross, although Goglia's description is amusing.

"You crunch all this s--- up in a bowl, eat it and go to bed," Goglia said.

So how is this working for Wilson? According to Kapadia, he's down nine pounds already and has cut six percent of his body fat, which is a crazy amount to shed during the offseason, especially for a guy who has alwasys been in good shape to begin with.

Russell, who is described as a Wisconsin "Badgers alum" and someone who loves cheese, gets one cheat night every two weeks.

"I love cheese -- hence Wisconsin," Wilson said laughing. "I love cheese, so that's always something that you've got to be careful of."

Wilson's planning on playing next year at under 215 pounds, which will be interesting to watch. If he's just as strong and compact but more mobile, he'll be an absolute terror for defenses when he breaks contain in the pocket.

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Here are the nine meals, 4800 calories a day Russell Wilson ate to lose 10 pounds - CBSSports.com

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The San Francisco 49ers face the Seattle Seahawks twice each year, and their new-look defense will continue trying to find ways to take down quarterback Russell Wilson. The Seahawks quarterback is stuck with a crappy offensive line, but that hasnt stopped him from putting together some eye-popping play at times.

2016 was a rough season for Wilson due to an ankle sprain and an MCL sprain. Apparently, Wilson decided he needed to lose some weight, having played at just over 225 pounds during the season. He found a nutritionist to the stars, and theyve put together quite the diet change.

ESPN chatted with Wilson and his new trainer, Phillip Goglia, and they discussed the changes he is making. Wilson had been taking in 2,700 calories per day, and his trainer now his him bumping it up to 4,800 per day! Goglia had this to say about why it makes sense to increase Wilsons caloric intake:

"When you think metabolism, everybody will think fast or slow," Goglia said. "And it's not. Metabolism is ultimately hot or cold. The definition of a calorie is a heat-energy unit. So if calories are heat and metabolism is a function of heat, and if fat is a lipid and only converts to energy in a hot environment, it just makes sense that you have to eat a certain amount of calories to generate enough heat to burn fat. And that's counter-intuitive to every civilian out there.

"Every fat guy will say, 'Food makes you fat. I eat one can of tuna and an apple a day.' And that's why they're fat. Not enough caloric heat. Especially in athletes. Athletic temperatures are huge metabolically. They have a big metabolic load. The more muscle you have, the more food you need. That's the baseline concept."

Wilson is no longer eating dairy, gluten, or yeast. He offered up this as the kind of food schedule he has each day. It is described as nine meals, but in reality, its four main meals and then a host of smaller meals.

Pre-breakfast: Tablespoon of almond butter and a tablespoon of jam Breakfast: Two cups of cooked oatmeal, six whole eggs, fruit, chicken breast Snack 1: Fruit and 12 almonds Lunch: Eight ounces of protein with a yam or a cup of rice or a potato and a vegetable Second lunch: Eight ounces of protein with a yam or a cup of rice or a potato and a vegetable Snack 2: Fruit and 12 almonds Snack 3: Fruit, 12 almonds and whey protein Dinner: Fish or steak and vegetables or salad Snack 4: Fruit and a tablespoon of molasses or shredded wheat, applesauce, almond butter and jam

Ive generally been able to maintain decent weight. I stand at about 510, and weigh around 160. Ive gotten as heavy as 170, but generally stay a little lower. I do a lot of walking, and a decent amount of running, but my weight doesnt drop much I imagine primarily due to my eating habits. I have cut back on fast food to some degree, but I still eat some bulky meals. I love burritos and hamburgers, and those are clearly not the best meals for improving my physique. Id like to tone up a little bit, but I often lack the discipline to improve my meal-eating habits. I get my share of veggies and other healthy foods, but I definitely eat more unhealthy food than I probably should.

Earlier this month, ak4niner posted a FanPost asking people if they wanted to join a FitBit group. Considering things are pretty quiet, a little chatter about nutrition and exercise seems like one way to pass the time.

Speaking of exercise, the 49ers announced that the Golden Heart Fund, started up by Eddie DeBartolo and some former players, is hosting a 4.9K fun run on November 19 to raise money for alumni players in time of physical, mental, and financial crisis. If you want to take part in the run, you can sign up here.

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Russell Wilson is eating 4800 calories to lose weight! - Niners Nation

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Women's Health

'Did I Really Lose WeightOr Is It Just Water Weight?' Women's Health Weight-loss transformations don't happen over night, and it's extremely rare to lose more than one-quarter of a pound of fat in 24 hours. That's especially true if you're approaching weight-loss in a healthy, no-crash diet way, says Washington, D.C ...

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'Did I Really Lose WeightOr Is It Just Water Weight?' - Women's Health

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Lily Collins has been continuously open about her history of dealing with an eating disorder , which is, in part, what drew her to the upcoming Netflix film To the Bone . The movie follows a 20-year-old named Ellen (played by Lily) as she undergoes inpatient treatment for anorexia, meeting other young people with eating disorders along the way.

In order to prepare for the role, Lily had to lose weight something that she was understandably worried about, given her own personal history. The actress told Refinery29 that it was a "scary process," but she added: "I knew that, this time, I would be held accountable for it. I would be [losing weight] under the supervision of a nutritionist and surrounded by all these amazing women on set. So, I knew that I would be in a safe environment to explore this."

Along with her weight loss, however, came comments from other people some of which were pretty problematic. In a recent interview with The Edit , Lily revealed that she even received a compliment about her drastic decline in weight. "I was leaving my apartment one day and someone I've known for a long time, my mom's age, said to me, 'Oh, wow, look at you!'" the actress recalled. "I tried to explain [I had lost weight for a role] and she goes, 'No! I want to know what you're doing, you look great!' I got into the car with my mom and said, 'That is why the problem exists.'"

Part of the issue here, of course, is that society has wired us to view weight loss as something to compliment people on. Thanks to unrealistic beauty standards, so many people view thinness as an "accomplishment," like the person Lily encountered. These types of comments can be harmful to anyone, but especially to someone who has experienced an eating disorder in the past. Praise over weight loss can easily be triggering to someone who has engaged in eating disorder behaviors, which is why the National Eating Disorders Association encourages friends and loved ones to avoid commenting on weight or physical appearance at all. Instead, they advise to "focus on positive personality traits and other qualities that have nothing to do with appearance." It's a good rule of thumb for anyone; after all, you never know what someone might be struggling with internally.

If you are struggling with an eating disorder and are in need of support, please call the National Eating Disorders Association Helpline at 1-800-931-2237. For a 24-hour crisis line, text NEDA to 741741.

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Lily Collins Opens Up About Losing Weight for "To the Bone" - TeenVogue.com

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