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Welcome to How I Got This Body, our look at some of the amazing things the human body is capable of and the Washingtonians who put their bodies to the test. Want to share your transformation story? Email ccunningham@washingtonian.com.

Who I am:Jen Kranjec, 23, a nutrition and CrossFit coach from Columbia Heights

What inspired me:I have been interested in sports/fitness since as long as I can remember, and Ive always wanted to maximize my fitness. I studied Exercise Science in undergrad and was fortunate to work with some awesome faculty. I learned a lot about training and eating for fat loss. Once I applied what I was learning to my own life, I saw some real results, and that inspires me to keep pursuing more in the gym and with my nutrition.

What my workout looks like: For the last year or so I have been following a personalized workout program, which largely focuses on resistance training.I workout about four to five times per week and my workouts last anywhere from 60 to 90 minutes.Sometimes Ill throw in some sprint intervals or CrossFit workouts for some extra work, but the primary focus is always on lifting weights.Heavy weights. Ive found this approach to be extremely effective for achieving a leaner look because lifting weights increases lean mass while simultaneously supporting fat loss through an increased metabolism.

How I used to eat:Diet was arguably the most important part of my transformation. For a long time I have been interested in nutrition, but there is so much information out there that I got kind of lost on nutrition. I found that I was mostly focused on food quality and had been ignoring the idea that quantity(i.e. calories) also mattered. My food philosophy had been heavily influenced by the Paleo approach, so I was eating a lot of healthy fats and steering away from carbs. I did not find this sustainable, so I would often mess up and feel bad about the things Id eaten.

How I changed my diet:I realized that the quality of your diet is important, yes, but dialing inhow much of what youreeatingis essential and the most important factor when it comes to fat loss (especially the leaner you get).I started tracking my macronutrients, aiming to keep the protein high. I actually atemore carbs and started losing fat! And for the record, they werentjust clean carbs, either. I ate cereal and pancakes and even cheeseburgers and fries from time to time. Ive learned that the best diet approachis one that you can maintain pretty much forever. I can stick to a diet that is 80 to 90 percent wholesome foods, with the other 10 to 20 percent being more of those fun foods, like, doughnuts.

I can stick to a diet that is 80 to 90 percent wholesome foods, with the other 10 to 20 percent being more of those fun foods, like, doughnuts.

How my body changed:The picture on the left was in April 2015. I weighed about 175 lbs at 25.5 percent body fat. The picture on the right is me now. I weigh about 167 and am down to 17.5 percent body fat. You can see my scale weight hasnt changed much, just about eight pounds. But my body composition changed so drastically (25.5 to 17.5 percent BF) as a result of gainingseven pounds of muscle while losing 15 pounds of fat. One of the biggest things Ive learned is that the scale does not tell the whole story.

How I feel now: The coolest part of my transformation, which you cant see from the pictures, is that I am MUCH stronger now. Thats been my favorite part of this whole process, and that keeps me coming back for more in the gym.

One piece of advice:Start smalllike really smalland be realistic with yourself. If youre not working out at all right now, dont shoot for five days per week. Start will literally one gym session per week, then go up from there. Same thing with your diet. A complete kitchen overhaul isnt necessary to start seeing progress.

This interview has been edited and condensed.

Want to share your transformation story? Email ccunningham@washingtonian.com with details.

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How I Got This Body: Quitting Paleo, Eating Carbs, and Shedding Fat Like Crazy - Washingtonian.com

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The original Huawei Watch was one of my surprise favorites. It didnt have an overabundance of features, but it ran Android Wear nicely and it looked good doing it. With the new $299.99 Huawei Watch 2, the company pivoted hard. It put an emphasis on function over form in an attempt to make it more of a fitness device rather than a casual fashion piece. Thats exactly what a number of other companies such as Apple, Samsung, and LG have done with their recent smartwatch attempts, but in the case of the Huawei, the result is a mixed bag.

To test the watch, I linked it with my primary Google accounts and wore it constantly, except when charging it or swimming. I wore it while hiking, running, playing basketball, and doing a couple of at-home workouts. I used it as a second screen for my phone, as an activity tracker, and even for tracking my sleep (via a third-party app) you know, the stuff that smartwatches are typically used for. But before we get into how it did, lets talk about whats new in this model.

The big new feature is that the watch now has its own GPS radio. This means you can leave your phone at home, then go for a run or ride and all your important, brag-worthy stats will be recorded. It also has a built-in optical heart rate monitor that tracks your ticker 24/7; it should deliver a good look at your resting heart rate over time, which is an important metric for your overall fitness. Its one of the few Android Wear watches that has a built-in speaker, which you can use for notifications and alarms, as well as playing music directly from the watch. You should, theoretically, be able to make phone calls through it, but the app crashed on me every time I tried it. The global version of the watch has LTE as an option, but unfortunately that model hasnt yet made it to the US.

To accommodate these additional components, the body of the Huawei Watch 2 is 1.3mm thicker than the original (12.6mm vs. 11.3mm). That doesnt seem like a lot on paper, but on a watch, you notice every tenth of a millimeter. One of the things the original had going for it was that it was fairly unobtrusive. It laid more or less flat against your wrist, and it wasnt overly prone to catching on your cuff. The Watch 2 juts out more and makes it feel closer to the chunky GPS watches you associate with trekking but at least those are typically waterproof to 50+ meters. The Watch 2 tops out at IP68, which means its water resistant up to a meter for up to 30 minutes. In other words: you can shower with it, but swimming is out.

The body of the watch is now plastic instead of metal, which gives it a decidedly cheaper look and feel. The biggest loss, however, is that the screen has decreased from 1.4 inches to 1.2 inches. At first I thought Huawei did this to reduce the overall size of the device, but despite the smaller screen the new version is larger than the original in every dimension. The Watch 2 has a thicker, more utilitarian-looking bezel encircling the screen (again, probably to make room for the additional sensors and such), so its possible that shrinking the screen was how it kept the watch from being even larger than it is. If so, it wasnt worth it, as the display is very hard to read. Icons get jammed together and its extremely easy to over-scroll when swiping, or select the wrong item by mistake. For context, the Apple Watch has a 1.65-inch screen (square), and the larger Moto 360 has a 1.56-inch screen (round). Both are much easier to use. The Watch 2 also lacks a rotating bezel or crown, so all of your interaction happens on that tiny screen. The exceptions are the two buttons on the side: one is used to open apps and launch Assistant, and the other launches workout tracking.

The Huawei Watch 2 runs Android Wear 2.0, which is a big improvement over earlier versions. It can run native, standalone apps and even download them directly from the Google Play Store on the watch. Watchfaces can display far more complex data fields, and the notifications are easier to interact with or they would be if they werent so tiny on this diminutive screen. I actually encountered a surprising amount of bugginess: apps randomly freezing on a couple of occasions, and the watch generally being slow to respond to input. The screen times out all too quickly, which forces you to navigate all the way back to the thing you just had up (though this may be an Android Wear issue).

While Google Assistant is built in, it seems that not all Google Assistants are created equal. I can ask my Pixel XL "What time do the Warriors play tonight?" and itll tell me they are playing the Spurs at 6PM tonight. When I ask the watch the exact same question, Assistant tells me, "Sorry, I couldnt do that." Go figure. Also, Android Wear still wont let Google Voice users initiate an SMS conversation from their own Google Voice phone number, which remains infuriating for me.

Android Pay is another new addition with Wear 2.0 and it works smoothly. Once you have your credit cards loaded into the watch (youll need your phone for that, too), you can use the watch to pay for goods pretty much anywhere NFC payments are available. You must have a lock screen enabled on your watch, but once its unlocked, you just open the pay app, select the card you want to use, and tap your watchs screen to the point-of-sale machines NFC reader. This could come in handy if youre running without your phone and you find yourself in desperate need of a drink or a taxi back home.

Huawei did build some of its own apps to take advantage of the Watch 2s new hardware features. Simply press the physical button on the bottom right of the watch and you can track running, walking, outdoor cycling, treadmill, indoor cycling, and "other," which you can use for general workouts. There are also modes for cardio and "fat-burning," which will help you stay within a predetermined heart rate zone while running. If you also use the phone-based Huawei Health app, it can help you train for a 5K, 10K, half marathon, or full marathon based on your current fitness level and your goals. Huawei Health can also integrate with Google Fit, MyFitnessPal, and (strangely) UP by Jawbone so your stats wont languish in a silo, alone forever.

The workout app is really pretty decent. It has an embedded Google Map which you can use to see your location (though only if you have preloaded the map or have your phone with you), and it can display your running cadence (i.e., steps per minute), which is an important metric and a pretty rare one for a watch to display.

Unfortunately, this is somewhat neutered by the small screen. Cadence is displayed on a page with five other data fields. When crammed into a 1.2-inch screen, those data fields are entirely illegible while running. If I wanted to see my cadence I had to stop and look, and then I only had a few seconds to see it, because it changes when your feet stop moving. This could easily be solved by separating some of these data fields onto other pages, so a larger font could be used. Of course, you can just as easily install Runkeeper, Strava, Runtastic, and other favorite mobile fitness apps, but even then the tiny screen is prone to cutting off text at the corners.

Heart rate monitoring was surprisingly accurate

Wrist-based optical heart rate monitors are notorious for having accuracy problems, which is why I was surprised to discover the quality of this one. I did a workout with the Huawei Watch 2 on my left rest, and on my right I used the Garmin Fenix 5X paired with a very trustworthy chest strap HRM. I found that the Huawei tended to be 510 seconds behind the Garmin when it came to displaying changes in my heart rate, but once it caught up it was almost always within five beats per minute, and more often it stayed within two. Thats really quite good! The lag was definitely annoying, but in the context of a long workout I wouldnt call it a deal-breaker.

One of the things the watch does best is function as an activity tracker (a la Fitbit and co). When you open the built-in Daily Tracking app, youre greeted with a ton of data thats laid out very nicely. It tells you how many steps youve taken, how many feet of elevation youve gained, how many times youve stood up, how long youve spent standing, how much time youve spent in different heart rate zones, how many calories youve burned, and even your resting heart rate for the day (and a graph for viewing all the spikes and valleys over the last six hours). Many of these data fields can be integrated into your favorite watchface, too. It will also advise you to get up and move if youve been inactive for more than an hour, and it will even show you some stretches you can do.

Unreliable battery life is frustrating

Unfortunately, battery life is extremely variable and unreliable. The Watch 2 has a 420mAh cell in it (up from 300mAh on the previous model), and there were times when I used the watch to track a couple of activities with GPS and it still made it nearly two full days. The next day, I used the watch very lightly and it drained to 12 percent after 24 hours. The day after that, it was down to 12 percent after just 18 hours. There doesnt seem to be much rhyme or reason to it. You can use it in a low-power mode which Huawei claims will get you 21 days of battery life but the only thing it can do in that mode is tell you the time of day and how many steps youve taken. This kinda defeats the point of wearing a bulky smartwatch.

Maybe "bulky" isnt fair, at least not when compared to behemoths like the LG Watch Sport, which at 45.4 x 51.2 x 14.2mm is handily wider and thicker than the Huawei Watch 2 (48.9 x 45 x 12.6mm), but its not exactly svelte, either. It seems that Huawei was hoping to sway some daintier-wristed individuals with this iteration, but I dont think theyve quite cracked the code here. I think it looks fine on me, personally, but my wrists are on the larger side of the spectrum. On thinner wrists, it protrudes a bit awkwardly, and I cant see it bringing many fashionistas into the fold.

Overall, I found that the Huawei Watch 2 was one of my more frustrating Android Wear experiences. Trying to read the tiny screen while exercising made me want to chew off my own hand. (It was even worse when I was wearing polarized sunglasses.) I actually found the watch to be pretty comfortable, and it was surprisingly accurate for the things it could track. That said, for a watch this big and sporty-looking, I want it to be, well, sportier. I want it to be waterproof and capable of tracking my swimming or kayaking. And if its trying to be a smartwatch, then it simply needs to work better without glitches or precipitous dives in battery life.

Ultimately, it feels like Huawei was trying to make a watch that could be right for everybody, and it ended up with a watch that isnt really right for anybody.

Photography by Brent Rose for The Verge

Brent Rose is a freelance writer, actor, and filmmaker, currently traveling the US living in a high-tech van, looking for stories to tell. Follow his adventures on Instagram, Twitter, Facebook, and at ConnectedStates.com.

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Huawei Watch 2 review: a fitness focus that falls flat - The Verge

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Mashable

Apple's obsession with fitness and fashion is hurting the Apple Watch Mashable I recently began wearing an Apple Watch regularly. Generally I'm not a watch guy haven't been since I gave up my calculator watch in the late '80s but in recent years I've learned to appreciate some of the utility features of smartwatches. I ... and more »

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Apple's obsession with fitness and fashion is hurting the Apple Watch - Mashable

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Six fitness tracking devices measuring step counts and other fitness features are worn Wednesday July 20, 2016, in New York. Clockwise, from top left are the: Garmin Vivoactive, Fitbit Blaze, Garmin Vivoactive HR, Samsung Gear Fit2, Apple Watch and Fitbit Surge. Before spending as much as a few hundred dollars on one, see if your expectations align with its capabilities. (AP Photo/Bebeto Matthews)

Calorie counting is useful to lose weight, but a fitness tracker could sabotage your efforts.

The devices are very popular. The leading brand, Fitbit, has sold at least 30 million. The company promises that Fitbits "track steps, distance, calories burned, floors climbed, active minutes & hourly activity." Others - such as PulseOn, Apple Watch, Basis Peak, Samsung Gear S2 and Microsoft Band - promise the same.

A team of Stanford University researchers, however, recently called foul after testing these trackers. Although the devices purport to help users track calories - daily energy expenditure - the number is often markedly incorrect, the scientists said in a paper published in the Journal of Personalized Medicine.

The least accurate, PulseOn, was off by an average of 93 percent. The most accurate, Fitbit Surge, was off by an average of 27 percent, the Guardian reported.

In a statement to NPR, PulseOn said the extremely high level of inaccuracy may "suggest that the authors may not have properly set all the user parameters on the device."

The consequences of such large margins of error could, of course, be significant.

"People are basing life decisions on the data provided by these devices," said Euan Ashley, a professor of cardiovascular medicine at Stanford and co-author of the study.

Let's say some users check their device at the end of a long day and discover that they burned 1,000 calories when they actually only burned 730. They might have an extra dessert or glass of wine since they think they've met their goal.

Over time, that adds up. In this scenario, that's 1,890 extra calories each week the users don't know about. Each pound of fat consists of 3,500 calories.

"It's just human nature," said Tim Church, professor of preventative medicine at Pennington Biomedical Research Center at Louisiana State University.

He wasn't involved in the study but told NPR: "People are checking these inaccurate counts, and they think they've earned a muffin or earned some ice cream and they're sabotaging their weight-loss program."

Some margin of error is inevitable, but the scientists said it should be far lower.

"For a lay user, in a nonmedical setting, we want to keep that error under 10 percent," said Anna Shcherbina, a Stanford graduate student and study co-author, in a news release.

"It's very hard to train an algorithm that would be accurate across a wide variety of people because energy expenditure is variable based on someone's fitness level, height and weight, etc.," Shcherbina said.

The study participants included a "diversity of ages, male and female, and then also we looked at diversity of skin tone, and then size and weight to try and represent the population generally," Ashley told the Guardian.

The devices proved most accurate for white women who were already fit, meaning "for those for whom it might matter the most, who are trying to lose weight, the error was actually greater," Ashley told NPR, speculating that perhaps the companies only test the devices on a narrow group of people.

While the energy expenditure numbers were woefully off, Shcherbina said it's much easier to assess heart rate, which can be measured directly and not through proxy calculations.

Indeed, Ashley said, "The heart rate measurements performed far better than expected." Most were off by only about 5 percent.

A multiyear study published last September in JAMA split into two groups almost 500 people hoping to lose weight. One used fitness trackers; the other did not.

Those with the trackers lost about 50 percent less weight than those without.

Lead study author John Jakicic, a researcher of health and physical activity at the University of Pittsburgh, at the time said it likely had to do with people incorrectly interpreting the trackers.

"These technologies are focused on physical activity, like taking steps and getting your heart rate up," Jakicic told NPR.

"People would say, 'Oh, I exercised a lot today, now I can eat more.' And they might eat more than they otherwise would have."

The Stanford study, though, suggests that perhaps the participants were merely working with faulty data.

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Fitness trackers largely inaccurate when counting calories, Stanford researchers say - Colorado Springs Gazette

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Sid Lowe explains why it would not be worth the risk for Zinedine Zidane to start Gareth Bale over Isco in Cardiff.

Regardless his offensive credentials and his track record of scoring in top-level matches, Gareth Bale is not Real Madrid's biggest fitness concern for Saturday's Champions League final versus Juventus. The Welshman could well be a key element to keep Dani Alves in check, but if he can't recover for the duel, Zinedine Zidane's team have other satisfactory options to cover for Bale.

However, that is not necessarily the case if Dani Carvajal does not make the final in Cardiff. The energetic full-back has enjoyed an outstanding season, during which, coupled with Marcelo's forays on the left flank, they've given opponents plenty to deal with when trying to contain Real Madrid's offense from both wings.

When in shape, Carvajal is a physically gifted dynamo able to run up and down for all 90 minutes. He can dominate the fastest wingers while making them work defensively, as he enjoys venturing forward as much as any other right-back in world football. Unfortunately, he tends to suffer muscular injuries, something that Madrid's medical team needs to address. If they do, the club will have a phenomenally reliable full-back for the next eight to ten years.

This season, Carvajal has shown new weapons in his arsenal. His passing looks more menacing, and he has added an outside-of-the-boot cross that hadn't appeared in previous years. For his offensive moves, he links up quite well with Luka Modric, but when Zidane decides to use Lucas Vazquez as a winger in front of Carvajal, the combination is especially potent.

It's hard to explain Carvajal's remarkable ability to influence matches from such a theoretically isolated position on the pitch. He's no Alves, as his participation is much less frequent, although almost equally damaging: They both have four assists in 10 Champions League matches this season.

He's no Marcelo either, lacking the Brazilian's skill to dribble and fool defenders with his footwork. Carvajal resembles more a classic full-back: fast, persistent, often times defeating his defender because of his sheer force of will rather than because of his technique.

One could say that good things tend to happen, both offensively and defensively, when Carvajal is involved in the match. This is the exact opposite of the feeling that his potential replacement, Danilo, conveys when he's on the pitch.

Zidane obviously trusts the Brazilian, who has been his first option to cover for Carvajal this season, especially during the past month. Danilo has indeed grown in confidence and performance, but he's still quite below the level expected for a Real Madrid starter. In a few instances per match he rushes his decisions, loses his defending assignments, misplaces key passes, mistimes his challenges.

When Danilo plays, the centre-back next to him (usually Sergio Ramos) needs to pay special attention to the Brazilian's back, while Modric refrains from venturing forward to avoid leaving him in one-on-one situations versus opposing wingers. In such a high-performing team, a weak link such as Danilo generates an imbalance that impacts the whole lineup, especially when Real Madrid's opponents in the final, Juventus, can send the likes of Paulo Dybala and Mario Mandzukic to put serious pressure on him.

Again, Zidane has given the Brazilian huge doses of confidence. Before the beginning of the season, had someone said that Danilo would start in 17 La Liga matches, it would have sounded like a joke, but that's exactly what has happened, and the club won La Liga anyway. But even though Zidane's confidence is apparent, Danilo has not upped his game as much as he should have. The Brazilian has not done enough to show that he can be trusted as a starter, even less in the biggest match in club football.

Zidane does have other options. The most evident, using Nacho Fernandez as a right-back, would quiet the concerns of most fans. Nacho has performed admirably in both full-back spots as well as in the centre of the defence whenever he's been required to do so, and looks a very safe bet to start on Saturday. But Madrid's French manager opted against this alternative in each of the final three La Liga matches, all of them key for the title, so it seems that if Carvajal can't make it, Danilo will get the nod.

Zidane knows better than any of us looking from the outside. But if Danilo is announced as a starter on Saturday afternoon, the match will have an extra dose of adrenaline for Real Madrid supporters.

Eduardo Alvarez covers Real Madrid and the Spanish national team for ESPN FC. Twitter: @alvarez.

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Real Madrid's greatest fitness concern is not Gareth Bale, but Dani Carvajal - ESPN FC (blog)

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Posted: Tuesday, May 30, 2017 12:00 am

City to host park fitness events Forrest Grimes forrest.grimes@seguingazette.com Seguin Gazette |

The city of Seguin is helping several residents stay in shape this summer with a new program.

The Seguin Department of Parks and Recreation is teaming up with Anytime Fitness to provide free workout sessions this summer.

The park workouts are a way to get the community out there being healthy and to start think about healthy exercises, how to eat better and be on a wellness track, Assistant Parks and Recreation Director Crystal Miranda said. Anytime Fitness is designing workouts in the park so people can have an idea what to do thats outdoors in your community for free and how to maintain exercising throughout the summer.

The city put this program together because it wanted to provide something free for the community, Miranda said.

A while back we had Fitness at the Park in Central Park, and were trying to bring that back, she said. Now that were partnered with Anytime Fitness, itll stay around since they are a company here in Seguin and arent going to go anywhere. We can start this off and see if its successful. Then we can continue this partnership and offer fitness to the community.

There are three sessions scheduled which will be held in two different parks, Miranda said.

We will be in Max Starcke Park for two sessions and then we will relocate to Park West and utilize the new trail and course out there, she said.

Miranda said the people of all ages are welcome to attend the free workouts.

Its for any age where you can be physically fit, from kids to older adults, she said. Its designed for you to go at your own kind of pace and is designed to keep everyone in mind. Anyone is welcome.

There are three sessions scheduled: June 3 at the Starcke Park East walking trail, June 10 at the Starcke Park East walking trail and June 17 at the Park West soccer fields. All three sessions begin at 9 a.m. For more information call the parks department at 830-401-2480 or Anytime Fitness at 830-379-2241.

Posted in News on Tuesday, May 30, 2017 12:00 am.

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Patch.com

Lansdale Small Business Spotlight: Epoch Physical Therapy And Fitness For Women Patch.com I have spent the last several months offering free workshops to local fitness centers in an attempt to help women begin to recognize the red flags and what to do if they are experiencing symptoms. Knowledge is certainly power in this health concern and ...

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It's not just you: Many people are turned off by the thought of exercise because they think it has to be intense or time-consuming. But the findings of a new study published in the journal BMC Public Health suggests that people could learn to enjoy being active simply by tweaking those beliefs and expectations.

So says the study's lead author Michelle Segar, director of the University of Michigans Sport, Health, and Activity Research and Policy Center, who's spent years researching what motivates people to get and stay physically fit. (Shes also author of No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness .) Too often, she says, people begin exercise programs to lose weight, and quit when they dont shed pounds right away.

In her new study, she and her colleagues asked 40 women about what really makes them feel happy and successful. Then they analyzed how their views about working out either fostered or undermined those feelings. The diverse group of women were all between ages 22 and 49.

All of the womenwhether they were regular exercisers or notturned out to want the same things out of life: to have meaningful connections with others, to feel relaxed and free of pressure during their leisure time and to accomplish the goals theyd set for themselves, whether in their personal lives, their careers or simply their daily to-do lists.

The big difference, the researchers found, was that women who were inactive viewed exercise as counterproductive to those things. In order for exercise to be valid, they thought, it had to be seriously heart-pumping and sweat-inducingthe complete opposite of the relaxing feeling they wanted from their free time.

They also felt that following an exercise program took up too much time and put too much pressure on them, and that it was too difficult to commit to a schedule and meet expectations, leaving them feeling like failures.

But women in the study who were regularly active didnt share these views. For them, exercise went hand-in-hand with their desires for social connectivity, relaxing leisure time and feeling accomplished.

That shift in mindset has to happen for women who arent currently active, says Segar. These women feel alienated by exercise, or feel that theyve failed when they tried it in the past, she says. They have a very narrow definition of what exercise should look like.

MORE : Here's What Happens When You Don't Exercise for 2 Weeks

Segar says that definition comes from decades of messaging from fitness companies and older scientific research that suggesting that high-intensity activity is the only way for exercise to be worthwhile. Thats no longer true, she says. The new recommendations for physical activity really open the door for people to pretty much do anything that works for them.

The U.S. Department of Health and Human Services suggests that for substantial health benefits, adults should get 150 minutes a week of moderate-intensity physical activity, such as brisk walking. It's true that additional benefits can be gained from more (or more intense) exercise, but Segar says this is a good starting point for many Americans who currently lead sedentary lives.

Instead of thinking about exercise as an alternative to enjoying free time or socializing with friends, she recommends framing it as a way to make those things happen. Women need to give themselves permission to use physical activity as a way to relaxto get together with friends or loved ones and take a leisurely stroll, simply because being active and outdoors boosts their mood and makes them feel good.

MORE : Here's How To Be Less Tired After Work

While walking is an easy way to squeeze in more movement throughout the day, she also encourages people to get creative. If you liked biking as a kid, rent a bike and see if it still feels good, she says. Play tag with your kids, take a dance class or even just climb the stairs a few extra times while youre doing chores around the house.

Most importantly, Segar says, people need to know that any physical activity is better than no physical activity. You dont have to do 30 minutes at a time, you dont have to sweat and you dont have to hate whatever it is youre doing, she says. You just have to choose to move when you see opportunities.

Link:
Here's How to Make Yourself Love Exercise - TIME

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With movement, theres improvement.

Thats the theme of this years National Senior Health & Fitness Day, an annual event expected to draw 100,000 older Americans to more than 1,000 events across the country this Wednesday. The day is about keeping seniors healthy and fit, and several local senior centers are participating.

Our goals for Senior Day are to make exercise fun, to increase awareness of the benefits of a regular exercise program for older adults, and to encourage all older adults to take advantage of the many health and fitness programs offered in their communities, said Patricia Henze, program manager for the national event.

Salems Ingram Senior Center is the busiest such center in the state with several hundred people taking advantage of its dozens of programs each weekday, said program and volunteer coordinator Karen Bryant.

The centers first health and fitness fair will include several exercise demonstrations, plenty of healthy snacks, raffles and other happenings to promote healthy living. The event is open to Salem seniors and will be held at the center at 1 Sally Sweet Way from 9:30 a.m. to 2 p.m.

Were trying to inform and let everyone know what we do here to keep them active and busy, Bryant said.

The GoodLife center in Concord will also be holding events Wednesday. GoodLife is a nonprofit organization offering exercise, recreation, and other programming for any senior in the state at its 254 State St. center, said program manager Lori McKinney.

GoodLife will be hosting demonstrations at its event from 9 a.m. to 5 p.m. Beyond the exercise programs, snacks and demonstrations, the Concord Fire Department will be on hand to talk about the importance of smoke detectors, McKinney said.

Bow Recreation will host an event from 9:45 a.m to 10:30 a.m. at the Bow Community Center, 3 Bow Center Road. The event will feature fitness games and educational activities for Bow residents.

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NH sites plan Senior Health Day fairs on Wednesday - The Union Leader

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Losing weight comes down to simple arithmetic: Eat fewer calories than you burn off.

Here's a good way you can accomplish this without going hungry.

Switch out high-calorie foods for low-calorie options to cut calories without cutting portion sizes. Dairy food is a good place to start, according to the U.S. Department of Agriculture.

If you're still using whole milk and cream, make gradual changes to lower-fat versions. Start by switching from whole milk to 2 percent milk for your coffee, on your cereal and in recipes. Then take the next step down to 1 percent milk and, eventually, to fat-free or skim milk. You can make similar switches with other dairy products, like yogurt and cottage cheese.

Mix in your own fresh fruit or a few drops of vanilla extract to a serving of no-fat plain Greek yogurt to make you forget about higher-calorie choices. You'll get twice the protein of regular yogurts without the added sugar (and calories) of flavored varieties.

Are you craving cheese? Choose types that are naturally lower in fat, like feta, string, goat and ricotta cheese. Also try reduced-fat versions of your favorites, like cheddar.

Milk is a great source of protein and other nutrients -- like calcium -- needed for bone health. And it's usually fortified with vitamin D, essential to maximizing that calcium.

The bottom line? Keep the dairy, but ditch the fat.

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To Lose Weight, Start With Dairy Swaps - Newsmax

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