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Let's see if this sounds familiar: You worked your tail off in the gym and maintained a nutritious diet for months to finally lose the weight you've wanted to... only to gain it all back once you've stopped dieting. If this has happened to you, it can be a discouraging cycle that feels like it will have no end. The goods news is you're certainly not alone in your frustrations, and you've lost the weight once, so you know you can do it again.

This habit is called weight cycling -- or yo-yo dieting -- and it's marked by a cycle of losing weightthen gaining it back only to start dieting all over again. With the sometimes severe highs and lows, yo-yo dieting keeps you from achieving your goals. Not to mention the lasting effects it can have on your body.

Thankfully, you can break the cycle, burn any allegiance to fad dieting and get back on track with your wellness goals. Here's how.

Read more: How Many Calories Should You Burn Each Day to Lose Weight?

Yo-yo dieting is not something you're intentionally doing. There's a physiological reason your body responds to unrealistic dieting. The hormone leptin decreases as you lose weight. Leptin's job in our body is to tell us when we have enough energy (in the form of fat) stored up in the body. When leptin levels decrease enough, we start experiencing hunger.

In response to restrictive diets that limit what we eat, our bodies slow our metabolism to hang onto those nutrients for as long as they can. This means your weight loss will stall, and you're at greater risk of gaining it back when you stop that restrictive diet.

Every time you turn around, it feels like there's a new diet to try. With the rise and fall of fad dieting, yo-yo dieting is more common than you may think, especially with restrictive diets. A March 2019 study from the Columbia University Irving Medical Center found that 70% of female participants experienced at least one instance of weight cycling. The study included a diverse group of 485 women aged 20 to 76.

Weight fluctuation is entirely normal. The average adult's daily weight tends to fluctuate within a 3- to 4-pound range, depending on what you eat, drink and eliminate that day. Weight cycling doesn't always have to be drastic. However, it is outside of normal ranges of weight loss and weight gain for the body and generally follows an unsustainable diet.

When you diet and lose weight quickly, you're losing muscle along with fat. Then, when you are in the phase of yo-yo dieting where you are gaining weight, you will gain fat first, not muscle. In the long run, this can impact your ability to walk, lift things or climb stairs. However, this can be offset with exercise, like weight training to ensure you're building muscle.

Studies have also found that weight cycling can increase body fat percentage. A review of published research found that 11 out of 19 studies connected the history of yo-yo dieting to higher body fat. Half of the reviewed studies also found that weight cycling is linked to future weight gain.

Weight gain increases your risk of developing heart disease. The same is true for the cycle of gaining and losing weight. A recent study published by the New England Journal of Medicine found that the risk of heart disease is correlated to the change in weight -- the greater the swing in weight, the higher the risk.

Some studies have also investigated the relationship between weight cycling and increased blood pressure. Past studies suggest that with enough time between weight cycling, the effects on your blood pressure fade. Not all studies agree on this point, however. A more recent study has suggested that your body mass index will determine if a history of weight cycling contributes to higher blood pressure or not. More research is needed to get the full picture.

Various positive mental health benefits are associated with weight loss -- greater confidence, a sense of achievement and increased self-esteem. Unfortunately, there can be negative effects as well, especially with yo-yo dieting. Repeated weight shifts are discouraging and can even contribute to anxiety and depression.

A 2020 study showed that a history of weight cycling is a significant predictor of depressive symptoms, with internalized weight stigma as a mediator. When controlled for gender, there was no significant difference, meaning that the effects are similar across men and women. Like the other risk factors on the list, not everyone will experience this.

Dieting is hard, and it's easier than it should be to fall into a pattern of weight cycling. We don't want to paint the picture that breaking the cycle of yo-yo dieting is easy. It's not. And remember, losing weight isn't necessary to be healthy. However, if weight loss is your goal, these tips may help you regain control.

A great way to reach your health goals is to establish a realistic diet and exercise plan.

Reevaluate the diet you're on.Yo-yo dieting starts with unsustainable diets. You'll want to avoid any diets that rule out entire food groups. We're people, and sometimes we need a cookie or a soda or bowl of pasta. Most importantly, we need the space to decide what we eat and what we don't.

Think about what you're eating.In general, it's a good rule of thumb to try and avoid high amounts of sugar and sodium. But don't make foods off-limits for yourself. That's one of the main pitfalls of yo-yo dieting. Instead, try to find your balance and make the best choices for you.

Exercise.One of the main ways to combat yo-yo dieting is to exercise. Staying active will ensure you maintain a healthy weight during your long-term weight loss plan. Exercise will also help you avoid losing muscle mass over time. Just make sure to take breaks and don't over-exert yourself.

Check in with yourself.Don't forget to check in on yourself on your journey. How are you sleeping? How are you feeling? Has your relationship with food changed? Checking in on yourself now and then will help you make sure you're healthy in every sense.

Find help.Yo-yo dieting can be linked to binge eating disorder or other forms of disordered eating. Even if you don't have an eating disorder, if meals and weight are stressful topics for you, you can still get help and work through your relationship with food. You can reach out to your doctor, a counselor or the National Eating Disorders Association helpline.

Yo-yo dieting is the dark side of weight loss. And unfortunately, it happens to a lot of people. Remember, weight loss isn't synonymous with being healthy. Yo-yo weight cycling comes from unrealistic and sometimes unhealthy diets that we couldn't possibly maintain. Even if you've been stuck in the vicious cycle of weight loss and weight gain, it doesn't mean you can't get out of it.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Read more from the original source:
Why You Gain Weight After Losing It, and How to Kick This Habit for Good - CNET

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Reservations are not required however due to the popularity of many formats, it is highly recommended. Participants who reserve a spot online can do so 24 hours before the start of any class and must arrive 15 minutes early to secure their space in the class.

You may arrive prior to a class if you did not make a reservation and will be admitted on a space-available basis once participants with reservations have been checked in.

Participants are not allowed to join a class that has been going on for more than five minutes.

To make a reservation:

You are now registered! All classes are 30-55 minutes in length unless otherwise noted. Please bring a towel and water bottle. If you make a reservation and decide you cannot make it for your workout, please cancelyour reservation to open up a spot for another Knight. Cancellations must be made at least 1 hour prior to class.

Reserve a spot in a Group Exercise class

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Group Exercise Recreation and Wellness Center UCF

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The NSEC Foundation Program

Exercises are a key component of national preparedness they provide the whole community with the opportunity to shape planning, assess and validate capabilities, and address areas for improvement. HSEEP provides a set of guiding principles for exercise and evaluation programs, as well as a common approach to exercise program management, design and development, conduct, evaluation, and improvement planning.

Through the use of HSEEP, the whole community can develop, execute, and evaluate exercises that address the preparedness priorities. These priorities are informed by risk and capability assessments, findings, corrective actions from previous events, and external requirements. These priorities guide the overall direction of an exercise program and the design and development of individual exercises.

These priorities guide planners as they identify exercise objectives and align them to capabilities for evaluation during the exercise. Exercise evaluation assesses the ability to meet exercise objectives and capabilities by documenting strengths, areas for improvement, capability performance, and corrective actions in an After-Action Report/Improvement Plan (AAR/IP). Through improvement planning, organizations take the corrective actions needed to improve plans, build and sustain capabilities, and maintain readiness.

Please view the follwing notice regarding HSEEP training and deliveries.

All revised E/L/K0146 HSEEP training material from the 2020 HSEEP doctrine updated is approved by EMI for release and use within the HSEEP community. The documents are uploaded to the EMI Instructor Materials Download Application (IMDA). All Regional Training Managers (RTMs) and State Training Officers (STOs) will be added to the Approved Instructor List (using their First Name, Last Name and Email Address) by COB April 2, 2021. All RTMs (FEMA staff) will use their PIV card for access and STOs (non FEMA staff) will use their Student Identification number (SID) to access the K/L0146 HSEEP course material (IG, POI, SM, Pretest, Posttest, Videos, PowerPoints, Activities Guide and Reference Material). You will receive an email with the link and instructions to access the IMDA.

If you are planning on delivering a K/L0146 course, you will need to identify your instructors and submit your request NLT six weeks prior to course delivery to the EMI HSEEP Course Manager steven.cardinal@fema.dhs.gov and cc fema-emi-iemb@fema.dhs.gov. The 2013 K/L0146 training material is still being used to deliver approved courses into 3rd quarter FY 2021, please monitor this webpage and NED HSEEP webpage: https://www.fema.gov/hseep for updates on sunsetting the 2013 K/L0146 training material.

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EMI | National Standard Exercise Curriculum | HSEEP

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Its time to break a sweat and jam out to 80s music in Downtown Greensboro on Tuesday night. The free throwback aerobics class is just one of many outdoor fitness opportunities this summer in the triad and its made possible through a longstanding partnership between the Bryan Family YMCA and The Downtown Greenway. Those interested in attending Tuesdays workout are asked to bring a bottle of water, and a lot of energy, to Morehead Park from 6 p.m. to 7 p.m. A wide range of fitness classes are scheduled until the end of September which include bodyweight training, strength training, cardio, yoga, and Zumba. Natalie Huffine, the Wellness Director at the Bryan Family YMCA, said the organization looks forward to any opportunity to interact with people from the community, as well as making exercise more accessible to everyone. We know that not everyone has the time to come to the gym or has the means to do so. So if we can get out and give you a fun thing to do on Tuesday nights, you get to hang out with members of your community, meet some of our awesome group fitness instructors, then of course we want to offer that, Huffine said. If interested in attending Tuesday free fitness classes in Downtown Greensboro, text OUTDOOR to 844-765-7664.

Its time to break a sweat and jam out to 80s music in Downtown Greensboro on Tuesday night.

The free throwback aerobics class is just one of many outdoor fitness opportunities this summer in the triad and its made possible through a longstanding partnership between the Bryan Family YMCA and The Downtown Greenway.

Those interested in attending Tuesdays workout are asked to bring a bottle of water, and a lot of energy, to Morehead Park from 6 p.m. to 7 p.m.

A wide range of fitness classes are scheduled until the end of September which include bodyweight training, strength training, cardio, yoga, and Zumba.

Natalie Huffine, the Wellness Director at the Bryan Family YMCA, said the organization looks forward to any opportunity to interact with people from the community, as well as making exercise more accessible to everyone.

We know that not everyone has the time to come to the gym or has the means to do so. So if we can get out and give you a fun thing to do on Tuesday nights, you get to hang out with members of your community, meet some of our awesome group fitness instructors, then of course we want to offer that, Huffine said.

If interested in attending Tuesday free fitness classes in Downtown Greensboro, text OUTDOOR to 844-765-7664.

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Downtown Greensboro: Free fitness classes offered on Tuesday nights through September - WXII12 Winston-Salem

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Reviewed 2/11/2022

PHYSICAL THERAPY QUIZ

TRUE OR FALSE?

Physical therapists (PTs) are experts in movement. They can help people reach their fitness goals and maintain independent, active lives. How much do you know about the many ways PTs can help you?

START THE QUIZ

True or false? PTs mostly treat people who are recovering from orthopedic surgery.

False. Orthopedic care is only one part of physical therapy. PTs may also help with a wide range of other issues, such as:

True or false? Increasing the use of physical therapy could help alleviate the opioid epidemic.

True. The Centers for Disease Control and Prevention says physical therapy can be a safe and effective alternative to opioids for chronic pain. Opioids come with the risk of addiction and overdose.

True or false? Your doctor might refer you to a PT to help you avoid surgery.

True. Physical therapy has been found to work just as well as surgery for some conditions. These include:

True or false? PTs work almost exclusively in hospitals.

False. Many do work in hospitals. But you can also find PTs providing care in:

True or false? Physical therapy can include many types of treatment.

True. PTs may use a variety of techniques depending on your health needs. Examples include hands-on manipulation, patient education, working with exercise equipment, stretching maneuvers, dry needling, exercise and aquatic therapy.

Occupational therapy can also be helpful for many people. Test your knowledge of occupational therapy by taking this quiz.

TEST YOUR SMARTS

Sources: American Physical Therapy Association; Centers for Disease Control and Prevention; U.S. Bureau of Labor Statistics

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Physical therapy - Mercyhealth

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These rope pulls are no joke! (Stille Academy / Instagram)

Wanting to get strong and join a community of fitness-loving folks? Check out these nine Black-owned fitness studios in the Birmingham area to get your sweat on and enjoy your workout.

Zany Fit was inspired by William Lewis fitness journey. For people of all ages and abilities, Lewis hosts training programs that make fitness fun. From personal training to group exercise and athletic training, there are programs for everyone.

In addition, Lewis also hosts weekly MACRO meetings, which teach gym-goers how to properly track their macros and meal prep.

While Champion Status Training doesnt have a facility, they make the world the perfect workout space. Owner and head trainer, Monique, uses agility/strength training sessions as well as HIIT training to achieve her clients goals. These programs are designed for women of all ages and are offered online as well as in person.

With a background in sports, specifically basketball, Mo works to combine athleticism for current and former athletes through targeted workouts, maintenance programs and nutrition plans.

Get ready to meet your next gym obsession. Stille Academy takes you to the next level through three different classes: All Pro Class, Rookie Class (for ages 10-12) and Speed and Agility Class. Founded by Simeon Castille, former University of Alabama football star and NFL player, this spot brings athletic training to allnot just athletes.

Want to try it out for yourself? Head to their website to try a free class today!

PYT Studio is Alabamas oldest pole studio and lets you have a good time while you put in workbecause who said fitness couldnt be fun?

This Black-owned fitness studio combines traditional pole dancing, good music and twerk classes in their brand new Southside location. Plus, if youre hosting an upcoming event, PYT hosts private parties for you and your friends to learn the ropes of pole dancing.

Known as the toughest family-friendly gym, Torque combines functional training with a community feel.

Started in 2017 by former NFL player Lewis Sanders, Torque makes fitness a lifestyle through classes and open gym hours. Ready to join the Torque family? Head to their website to see which plan fits your lifestyle.

Yogi Adi Devta Kaur is highly skilled in her practice and loves bringing the concept of yoga, reiki and meditation to the Birmingham area.

She hosts weekly classes at PK Fitness where youll get to meet other members in the communityno yoga mat or previous experience required. Plus, help them raise money to open their own studio by donating here.

Everyone has a different idea of how to beat boredom, but Coach Mario Gates chooses to get fit! This concept is what drove him to create this gym thats focused on making fitness fun. This gym exists for people of all ages and teaches tumbling, gymnastics, strength & conditioning and dance acrobatics.

Book a private lesson or take a group class to experience the community feel that this gym has.

If youre looking to shoot some hoops, this is the place to do it. Owned by Kimani Key and Chelsee Black, this gym teaches kids about basketball through a positive environment.

By getting a membership, renting a court or renting for an event, you can host your games, practices and events in the gym. If youre looking for an indoor spot for you and your friends to play, consider their day pass.

If you want to try a different type of fitness regime, Kickboxing, Muay Thai and US Boxing is a great way to get strong.

Not only are the classes impactful, but there are significant mental effects. Q6 provides positive role models in a positive atmosphere to make workouts you look forward to. Dwight Smith (AKA Q6) has over 20 years of physical fitness experience to equip him to train others.

Be sure to check out their socials to learn more about what they do.

Want to be in the loop about local Birmingham businesses? Check out our Facebook and Instagram.

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9 Birmingham Black-owned fitness studios that will help you fall in love with fitness - Bham Now

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The heart is an organ that is essential to life since it pumps the needed blood, oxygen, and nutrients throughout the body. The heart can experience many problems that impact its ability to function. One such problem is coronary artery disease. Researchers are constantly working to understand how best to improve the health of people with coronary artery disease.

A study published in the Canadian Journal of Cardiology examined the impact of different types of exercise among participants with coronary artery disease. The authors found that all the types of exercise they studied were beneficial but that Nordic walking provided the most significant benefit.

Physical activity is an essential component of health, including cardiovascular health. The Office of Disease Prevention and Health Promotion, a division of the U.S. Department of Health and Human Services, explained in a recent blog post the following:

Physical activity is fundamental to overall health and well-being, yet woefully neglected in most of our daily lives. Along with maintaining good nutrition and emotional health, incorporating regular physical activity can help to prevent multiple chronic diseases and improve the odds of better outcomes should you become ill from various conditions.

The Centers for Disease Control and Prevention (CDC) notes that Coronary artery disease (CAD) is the most common type of heart disease in the United States. CAD is when plaque builds up and clogs the walls of the arteries that supply blood to the heart.

Sometimes, one of the first indicators of CAD is when someone has a heart attack. After experiencing a heart attack, someone can work with medical professionals through cardiac rehabilitation. Cardiac rehabilitation often involves elements of physical activity to help improve heart health.

Generally, the treatment for CAD can involve practicing a heart-healthy lifestyle, including physical activity. Other elements involved in treating CAD may include weight and stress management, eating a heart-healthy diet, and quitting smoking. Experts are still working to understand what types of exercise are most beneficial in the short and long term.

The study in question involved 130 participants with CAD who had already been referred to a cardiovascular rehabilitation (CR) program. Participants completed a 12-week exercise program. Researchers then did follow-up over 14 weeks. Participants were involved in one of three different types of exercise programs:

Dr. Chip Lavie, who led the papers accompanying editorial, explained the differences between these types of exercises to MNT:

Nordic Walking is an enhanced form of walking exercise that uses specifically designed poles to further engage both the upper and lower body muscles. Moderate to vigorous intensity continuous training (MICT) is regular, sustained walking at moderate to high exercise heart rates without the use of the poles. High-Intensity interval training (HIIT) is exercise such as very fast walking without the use of the poles for a few minutes at very high heart rates and then a recovery at a slow heart rate repeated several times.

Researchers evaluated participants functional capacity, which has to do with a persons maximum effort they can put into physical activity. But researchers went one step further and looked at how these different types of exercise impacted the quality of life and symptoms of depression.

The studys results found that all the exercise interventions positively impacted all three areas: functional capacity, quality of life, and symptoms of depression. However, those in the Nordic walking group experienced the most benefit because Nordic walking increased functional capacity the most.

The study authors noted that previous research has often focused on more of the immediate results of cardiovascular rehabilitation. However, their study had a longer follow-up time, allowing even greater data collection.

The study did have several limitations. First, they note that their participants maintained physical activity levels after the initial 12-week time of scheduled exercise programs. But other data has shown that physical activity levels can decrease for people with CAD after completing cardiovascular rehabilitation. So, this studys authors conclude that future research should look more into the prolonged benefits of different types of exercise.

Second, the same center recruited all participants. Finally, the study only included a small number of females, so they cannot generalize the results. Overall, the results demonstrate the importance of physical activity on heart health. And more people with CAD may incorporate Nordic walking as an excellent exercise option.

Dr. Lavie noted the following to MNT:

The addition of Nordic poles to moderate to vigorous-intensity walking is a simple, accessible option to enhance improvements in walking capacity, increase energy expenditure, engage upper body musculature, and improve other functional parameters such as posture, gait, and balance all that could improve walking speed.

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Nordic walking helps improve heart function, study finds - Medical News Today

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Fitness is for everyone: Its one of our core beliefs here at Womens Health and Mens Health, and its been at the beating heart of everything we do at both brands.

The fitness industry, though, has a problem with diversity, equity, and inclusion. A big one. From educational and financial obstacles that prevent too many people from becoming fitness experts to empty and enduring assumptions about who and what fitness is for, a whole weight-rack full of systemic issues (racism, homophobia, ageism, sexism, to name a few) have consistently deprived trainers from marginalized communities the tools they need to build a career in fitness. They also prevent these men and women from bringing clients in their own communities the kinds of enjoyable, exciting workout experiences that make fitness fun. That needs to change now, and Womens Health and Mens Health want to help.

Our WH and MH Strength in Diversity Initiative, which you can apply for here, will offer trainers from marginalized communities the chance to work with a cadre of elite fitness professionals. Applicants will submit either an essay or video explaining their career goals and why they want to join the program. A six-person committee will choose the participants, representing different parts of the country, communities, and socioeconomic backgrounds.

If selected, participants will enter a 15-week program consisting of the following:

Our hope is that these trainers will share their knowledge in their communities, creating fun, exciting, and effective training plans and helping ensure better fitness and long-term health for everyone. This program is open to trainers and aspiring trainers worldwide. Lets get stronger together!

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Link:
Apply For The Women's Health & Men's Health Strength In Diversity Program Here - Women's Health

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This article is a paid promotion sponsored by an SOB advertiser and designed to share valuable info with our readers.

Warm weather is here to stay in Western New York, which means its a great time to nail down your fitness routine for the season. After all, working out and staying active is one of the core components to looking and feeling your best.

Whether youre highly experienced in the world of fitness or just starting to embark on your health and wellness journey, River Row Studio has a variety of summer fitness classes for you.

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About River Row Studio

In case youre unfamiliar, River Row Studio is a one-of-a-kind fitness studio thats located in the Old First Ward.

Offering unique and highly individualized rowing classes for all fitness levels, their mission is to deliver high-quality, efficient, and beneficial physical training sessions to anyone thats up for the challenge.

You might be thinking: That sounds great, but what exactly makes River Row Studio so unique and unlike any other fitness studio in the area?

First of all, their location is absolutely unparalleled. Step inside the brand new Patrick Paladino Memorial Boathouse in the historic Old First Ward neighborhood for your class, and youll see exactly what we mean. Youll enjoy a fantastic view of the Buffalo River throughout your workout you wont find that at any other gym in Western New York!

During your workout, youll also be challenged to push yourself and maximize your potential in a positive, uplifting, and supportive environment. Hard work and teamwork are two core values at River Row Studio, and their experienced and enthusiastic staff is there to help you get the most from your class time.

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River Row Studio offers a variety of rowing classes to fit anyones unique needs, fitness goals, and experience levels. Some classes are more cardio-focused, while others are more strength-based its up to you to choose your own adventure!

From Paddle to Power classes that are great for beginners or first-time rowers, to Fatuous Forty-Fives classes that will push any athlete to their limits, every class will leave you feeling proud of the hard work youve put into your fitness that day.

If youre new to River Row Studio, you can try your first class $5 off (25% savings), but now is also the perfect time to sign up for a membership. During their summer sale (which is going on right now!), all memberships and packages are 25% off for a limited time. Pro tip: River Row Studio can also be be found on Class Pass which has great deals!

Ready to see what River Row Studio is all about? Head to their website to browse packages and see their full class descriptions, and get ready to sweat this summer!

405 Ohio Street

riverrowstudio.com

This article is a paid promotion sponsored by an SOB advertiser and designed to share valuable info with our readers.

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Looking to Shake Up Your Workout Routine for the Summer? River Row Studio Has You Covered - Step Out Buffalo

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WASHINGTON The Washington Wizards practice gym surged to life at 8:44 on a recent weekday morning. The Kodak Black song I Wish roared through the loudspeaker, the soulful lyrics and steady beat echoing off the walls and the courts. Young players completed their stretching, rose to their feet and assembled near baskets, no more than two players per hoop.

In one corner of the gym, centers Vernon Carey Jr. and Jaime Echenique rarely stopped moving over the next hour. Player development manager Mike Batiste and assistant coaches Joseph Blair, Pat Delany and Mike Miller put the two big men through an arduous, structured workout, with the players alternating on the court. In drill after drill after drill, with the coaches often clapping and yelling encouragement, Carey and Echenique honed specific skills such as step-throughs, baby hooks and sharp rolls to the hoop. Within 20 minutes, sweat drenched the youngsters red workout shirts.

Forty minutes into the workout, Delany dribbled the basketball at the top of the 3-point arc, and Carey, going full speed, simulated setting a screen, rolled to the hoop and received a bounce pass from the coach. Carey caught the ball, elevated off his left foot and threw down a thunderous left-handed dunk over Batiste that would have brought fans to their feet. Blair, in his deep bass voice, bellowed: On his head! On his head!

At 9:45 a.m., the coaches concluded the workout, and Carey and Echenique, both spent, trudged off the court, hands on hips.

Its taxing, but its going to help you in the long run, Carey said, perspiration dripping off his forehead and chin. Pain doesnt last forever. Its gonna be a little painful for a little bit, but it wont last.

The centers grueling workout offered a window into the Wizards player development program under head coach Wes Unseld Jr., who arrived in Washington last July after six seasons as an assistant coach with the Denver Nuggets, a team well respected for developing young players such as second-round pick-turned-MVP Nikola Joki and point guard Jamal Murray. This offseason, Unseld and his assistant coaches are getting their first opportunity to work with Wizards players over an entire summer.

For players young and old alike, offseasons provide priceless opportunities to eliminate weaknesses, solidify strengths and set a tone for the season to come. For inexperienced prospects, such as 21-year-old Carey and 20-year-old forward Isaiah Todd, the spring and summer months offer chances for one-on-one coaching and time to hone their physiques. For youngsters who already have established themselves as rotation players like Deni Avdija, Daniel Gafford, Rui Hachimura and Corey Kispert this is the time to do the unglamorous work that will earn them more minutes.

Consistent incremental gains can pay big dividends down the road. Drafting well, making smart trades and identifying smart free-agent signings of course are essential to building a winner, but a franchise also needs to improve the players it already has and make them the best possible versions of themselves. Teams such as the Miami Heat and the San Antonio Spurs are renowned for developing their players and for bringing the best out of players the rest of the league undervalues. Elevate players skills, and a team not only will win more games, but it also will raise its players values, which is an essential part of roster-building.

Every player can improve, said Tommy Sheppard, Wizards president and general manager. Every skill set has areas of improvement. Every skill set can be grown and continue to be sharpened every summer. We talk about (how) you find out in the winter what you did in the summer. You want to bring back a new aspect to your game or a new-and-improved area.

The younger a player is, the more room he has to improve, which largely explains why players typically make their biggest jumps between their rookie and second seasons, their second and third seasons and their third and fourth seasons.

This is the first full NBA offseason for Kispert and Todd, who were rookies in 2021-22. But its also the first full, uninterrupted offseason for Avdija, who spent last summer recovering from a right-ankle fracture he suffered as a rookie. And considering how the pandemic disrupted and shortened the 2020 and 21 offseasons, this also is the first full regular offseason for Carey, Todd, Gafford and Hachimura.

I have a lot of stuff to work on, and I know what I need to do better, Avdija said, adding he needs to take the next step in several areas of his game, including his dribbling with his left hand and improving his outside shooting.

Under Unseld, the Wizards keep a player development book with detailed action plans for each player, updating the entries in the preseason, at midseason and the end of the regular season. Unseld said the book is ever-evolving, with the teams coaches and staff constantly measuring progress (or lack thereof) and making any necessary adjustments.

This offseason, Unseld, his coaches, the front office and the medical staff have created personalized plans for each player, which is something other teams do, too. Wizards coaches and support staffers check in at least once a week with players who spend their offseasons away from Washington and regularly visit them to evaluate their progress. Even Kristaps Porziis, a veteran who spends most of his offseason in Europe, will receive at least one visit overseas and also is in regular contact with team officials.

As we map things out in the summer, how do we think a guy can play for us? Unseld said. What are his strengths? What are his weaknesses? What do we need to do to get him up to speed so we can plug him in and he can play? Then you get to midseason, and you look at it, and youre like, well, where is he as far as that first stretch of games? What are the things that we did or didnt do to help him get to where he should be? If hes where he should be, can we add more to his plate?

No two players in Unselds system follow the same path. For instance, Unseld said he initially did not expect Kispert to play significant minutes as a rookie, but when injuries and a COVID-19 outbreak hit the team, Kispert took advantage of his opportunities. He made consistent strides throughout the season, wound up starting 36 games and improved his field-goal and 3-point shooting percentages in the seasons final months.

Avdija and Hachimura made progress last season, too. Avdija appeared in all 82 regular-season games, a testament to his work and the medical staffs work during the summer of 2021. Hachimura missed the opening months of the season as he dealt with a personal issue, but he dramatically raised his 3-point accuracy from 32.8 percent in 2020-21 to 44.7 percent in 2021-22.

Meanwhile, Todd spent almost the entire 2021-22 season playing for the Wizards G League affiliate, the Capital City Go-Go. Picked 16 spots after Kispert in the 2021 NBA Draft, Todd did not attend college and spent his year after high school playing for the G League Ignite. Because he was inexperienced and only 20 last season, team officials felt a patient but steady, long-term approach would be the best way to develop the lanky youngster.

He fits a lot of archetypes of the type of player thats very successful in the NBA, Sheppard said. If you want to call him a 3-and-D (player), he has the potential to do those things. But it wasnt going to happen if we threw him out on an NBA court. You can lose a ton of confidence your first year if youre not ready to go out there.

Sometimes its going to take some time, and you have to be patient, Sheppard added. But you have to stick with the plan. You can always adjust as you go. But you cant just bail on somebody if they had a tough week or a tough game or a tough month. Those players, theyve got to develop, and the only way to do that is to go out and play.

Todd, who is 6 foot 10, has been a regular at the Wizards practice facility this offseason. On the same morning Carey and Echenique were working out, Todd was on an adjacent court working with assistant coach Zach Guthrie and two additional staff members.

Todd said team officials want him to work on everything, with a special emphasis on rebounding, defending and learning how to be a pro. He has been motivated in part by a conversation he had a few months ago with a Wizards veteran. That veteran, whom Todd declined to name, said he made his biggest gains during the offseasons when he was 20 and 21, the formative age range Todd is in now. Its no surprise, then, that Todd is on the court and in the weight room every workday.

Every day when I come in, its specified for me and my development, the things that they want from me on the court and the things that are going to propel me forward in the league, Todd said. Like perfecting my shot, were talking about the details, not just getting up reps. The reps that Im getting up are high-quality, high-detail reps. Everybody in here is so supportive.

Sometimes I come in early in the morning, at 7 or 8 oclock, and there are six coaches here with me, and just me, on the court working on things. They watch hours of film before they even come to me, and theyre telling me the things that can help me propel in the league and get some time on the court.

Todd, along with new first-round pick Johnny Davis, is expected to be a central component of the Wizards team at the upcoming NBA Summer League in Las Vegas. To prepare, Todd and others, including Carey and members of the Go-Go, have played pickup games at the practice facility to apply their individual skill work to game situations.

Theyre showing they want to invest in their development, Unseld said. Its not us going to grab their hand and forcing them to be in the gym and put in the time and put in the work. Their willingness, thats step one. Theyre eager. They understand whats at stake. They understand the opportunity that this presents and the resources that they have at their fingertips.

It helps that the coaches and staff members attempt to make the work fun. That explains the music that blares on the gyms speaker system during skill workouts. During their recent session, Batiste, Blair, Delany and Miller who combined have 18 seasons of NBA assistant-coaching experience, plus additional experience coaching G League teams closely monitored Careys and Echeniques every move, and the coaches clapped and smiled throughout the hour-long session. As Unseld often says, there should be excitement and joy about going to work, not just for the players but for the coaches, too.

At 9:42 a.m., on the last rep of the morning, Carey, fatigued, finished a roll to the hoop with a soft layup and missed the shot.

Blair turned to Carey and said, Is that how you want to finish?

Carey picked up the ball and slammed it with a reverse dunk.

A few minutes later, still breathing heavily, Carey said, For every job, youve got to put in the work or youve got to study. Youve got to do the extra things.

(Top photo of Mike Batiste, Jaime Echenique and Vernon Carey Jr.: Courtesy of the Washington Wizards)

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