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Emergencies follow no set schedule and can happen at a moments notice. So when firefighters with the Fairfax County Fire and Rescue Department file into the Wellfit center in Chantilly, they often bring their equipment with them, leaving their gear near the entrance and trucks parked out front in case their shift is called into action.

The Wellfit center offers strength training and physical therapy for Fairfax Countys finest and is part of an all-encompassing strategy FCFRD has undertaken that is unique in the country. Alongside these services, the department provides dietary guidance and behavioral counseling for an all-encompassing approach to ensure firefighters are in the best shape possible to perform their arduous tasks.

Its an approach that breaks down the barriers to care, said Battalion Chief Brian Edmonston. The program is proactive as well as reactive firefighters who receive proper physical training are less prone to injury, and those who become injured can be more swiftly rehabilitated to be ready to return to the field. We continue to build you back up, he said.

Responding to emergencies begins with healthy meals, which firefighters tend to have little spare time to prepare. Thats why Megan Lautz, the departments specialized dietician, works closely with them to devise nutritious eating habits.

If youve ever worked with a firefighter, they love meat and dont have a ton of time for fruits and vegetables, Lautz said. We know they need more fruits and vegetables, to hydrate and cut back on caffeine, which is why her approach is focused on creating a balance to be empathetic to the lifestyle.

Visiting the Wellfit center, which is open 24/7, is not required for the 1,400 firefighters with the department. Though mandatory options are being explored, the current focus is on positive incentives to draw shifts in.

And the facility, equipped with a full range of fitness equipment, offers what many firefighters are looking for: trash talk, loud music, camaraderie, and overall, a good time. The energy is changing, Edmonston observed, which is building out a more robust esprit de corps.

Five days a week, the workouts are supervised by the departments Strength and Conditioning Coordinator Jake Patten. Before joining up with the department, Patten worked with athletes in the NCAA, a specialty that equipped him for the role of training first responders, who are classified as tactical athletes.

But the transition to training first responders was not without challenges. Whereas athletes follow rigid timetables structured around a season, first responders schedules are far more erratic.

Devising workouts over a months-long period for firefighters, whose shifts can be called upon at any time, can complicate fitness plans. Along with promotions, transfers, vacations, and childbirth, adherence to an organized workout routine can be difficult. Every day is a different day. I have to stay on top of my coaching game, Patten said.

One of the largest difficulties the program overcame was the pandemic. Though the Wellfit center stayed open, the pandemic disrupted normal routines, and it took many months for crews to cautiously return. The center took numerous precautions relics of which persist in the rust on equipment left by repeated sanitation but with time, things eventually returned to normal, and programs are back in full swing.

Alongside shifts coming in for normal workouts, injured firefighters arrive for separate rotations as well, where they work with Physical Therapist Nathan Pierce. Overseen by Pierce, firefighters can suit up in their equipment, which weighs upwards of 70 pounds and perform their usual duties, like lifting ladders, in a controlled setting.

In addition to physical therapy, Pierce strives to educate firefighters on the science of pain to help them better understand their impairments, the most typical of which is a shoulder injury. Pain science is as important as the modalities we do, Pierce noted, which is especially important given the psychological stress firefighters are under.

The things they see on a daily basis, it can ramp them up, Pierce said. Educating them on phases of healing and tissue healing times is really important. If they dont know whats wrong, fear creeps in, which ramps up the sympathetic nervous system, which then makes them more sensitive to pain. Pierce also steers away from the s-word, which is surgery, a taboo concept for many first responders.

Sometimes, a psychological burden can weigh just as great, or even more so, as physical pain, which Pierce and other staff vigilantly look out for. If I sense any psychological yellow or red flags, Ill ask them if theyve talked to anyone about this, Pierce said. Firefighters are usually fairly stoic, but it takes more strength in a lot of cases to say, you know what, Im not fine, he said.

Thats where Dr. LaShanna Newton, the departments director of the Behavioral Health Program, comes in. Newton works directly with first responders, who when needed, can get a response time typically within 24 hours.

With first responders, it is a very intermittent but consistent exposure to trauma, Newton explained. For the duration of their shift, theyre going to have 24 hours of potential exposure to trauma. So what were trying to do is learn how to manage that in between the time theyre not on shift. And thats hard to do because feelings are not like light switches.

Newton noted that the need for the care is high, and as barriers come down, more first responders are comfortable seeking out the support.

People put them on a pedestal as if they can handle all disasters of the world, Newton said. To a degree, they can, but they still need support. And we need to be able to provide a safe space for that, she added. At the end of the day, they are still human.

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Fairfax Fire and Rescue Department is leading the way in fitness - Fairfaxtimes.com

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CONCORD, N.C. The National Guards All Guard Endurance Team sent more than 40 service members to the Spartan Sprint 5k with over 20 obstacles at a 600-acre farm April 9-10.

From California, Maj. Robert Killian two-time winner of the Armys Best Ranger competition and Spartan World Championship obstacle race winner finished first in the mens elite category. Utah National Guard 2nd Lt. Dayde Collins finished second overall.

According to race.spartan.com, the Sprint is a 5K trail run with 20 obstacles, held on off-road terrain featuring water and mud.

Ive raced the same guys over and over again in these competitions and begin to learn their strengths and weaknesses, Killian said. ... I love competing in these events and representing the National Guard and coming out and teaching my teammates how to improve their obstacle skills.

Guard members on the endurance team 42 men and 17 women came from 35 states and territories.

Tennessee Air National Guard Tech. Sgt. Brandon Eckel, a CrossFit gym owner and competitive athlete, heard about the endurance team last year.

I had been competing in these style events on an elite level since 2014 already, so I had nothing to lose with this exciting opportunity, he said.

After meeting the Guard members on the team and seeing what this team is doing to help push health and wellness, it truly revived my passion about the Guard, he said. This team motivates me to stay in the Guard long term.

Most competitors have been training for the new Army Combat Fitness Test (ACFT), which emphasizes agility and strength. This competition provided new challenges with obstacles and more running.

The All Guard Endurance Team, an expansion of the National Guard Marathon Program, increases physical fitness, self-discipline and esprit de corps among National Guard members.

For more National Guard news

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Army and Air Guard members compete in fitness contest - United States Army

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Brie Larson, 32, showed off just how strong she was during a super intense sled workout that she posted to her Instagram Story this week.

The actress discovered a love of working out while training for her role in the Captain Marvel films.

Brie is big into weight training, including these sled workouts, pull-ups, weighted push-ups, and more.

Brie Larson knows how to put in the work. The Captain Marvel star, 32, showed off her impressive strength during a tough workout on her Instagram Story this week. In the first clip, Brie is in total beast mode pushing a weighted sled.

"Did a few too many reps trying to get the perfect shot @torquefitnessusa," she captioned the first Story.

In the second video, she was pulling the sled, using a strap and belt around her waist to move the weights.

Brie can lift some serious weight, but she wasn't always this strong. The actress told Insider that she went from being unable to "walk up a hill without being out of breath" to being able to do four, 400-pound hip thrusts during her training for Captain Marvel.

"Being able to hip thrust 400 pounds, deadlift 200 pounds, push my trainer's Jeep, I mean, it's an incredible experience to realize what's inside of you is well beyond what you knew was possible."

Brie also shared that for the second Captain Marvel film, she kept up her training and felt even more motivated.

"When people say like, 'Oh, girls can't do that,' it just makes me wanna do it even more," she told Insider. "So there were huge accomplishments this time and I just feel like my body's just getting more and more used to this and more and more excited."

Brie trains with her personal trainer Jason Walsh, who shares lots of videos of their workout sessions, including this one of Brie cranking out some insane one-arm pullups.

Brie also began working with a nutritionist, Dr. Philip Goglia, to fuel her Captain Marvel workouts and keep her in fighting shape.

Story continues

Dr. Goglia told People that Brie's morning routine included a sweet treat: a teaspoon each of almond butter and all-fruit jam or preserves. The most recent science has shown that a little bit of fat and a little bit of simple sugar will actually increase intensity rate while you train early in the morning...and allow you to still continue to train and burn fat, he said. That really does start your engine.

In addition, Brie usually added some protein to her breakfast with some eggs or a shake, followed by some mid-morning fruit as a "bridge meal" snack before a lunch of chicken and veggies, according to Dr. Goglia.

Brie makes sure to hydrate throughout the day, too, drinking three to four liters of water. I think water ought to be a prescriptive thingits just that important, Dr. Goglia said.

Brie's doing all the right things!

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Brie Larson's Ripped Abs And Arms Are Fitness #Goals In A New IG Video - Yahoo Life

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MALDEN, Mass. (WBZ NewsRadio) A local fitness coach is headed to Poland this weekend to help feed Ukrainian refugees that have fled the war.

Julio Salado is volunteering in Przemyl, Poland, on the border of eastern Ukraine, and spoke to WBZ's Laurie Kirby (@LaurieKirbyWBZ). Salado is going to the country via World Central Kitchen, which has set up hot meal kitchens at the country's eight border crossings with Ukraine and in many other countries. He takes off on Saturday.

Having been on the other side of the free food lines in his life, Julio knows how it feels to get a hot meal when life has brought you down.

Read More: World Central Kitchen Serves Up Support In Ukraine

"It's not just a meal, right? It's actually hope," he said.

"When I see what I see there, I see a grandmother, a mother a father a brother a sister, so what we're witnessing...is that human connection, and the despair," he said. "I know once you get in that environment, even if it's temporary, getting your meals and sitting down and eating, you get hope."

The U.N. says almost 2.7 million Ukrainian refugees have fled to the country by far the most of any host country since Russia's invasion started in February.

Salado who many call "Coach Julio" says its his first time ever travelling internationally, and he's paying for everything out of pocket. To that end, he's created a GoFundMe to help pay for expenses, and has already beaten his $2800 goal.

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Malden Fitness Coach Heads To Poland To Feed Ukrainian Refugees | WBZ NewsRadio 1030 - iHeart

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Jeanne Putman has been helping Thumb residents get healthy for more than 30 years, but she plans to retire from her role as a fitness instructor for Scheurer Health at the end of April to focus on her own wellbeing.

"It's time to slow down and cut back a little bit," she said.

Though her students will miss her, they certainly wouldn't question her decision, which was a difficult one. In a little more than a year, Putman has suffered multiple heart attacks and had a stint implanted in an artery and a pacemaker placed in her heart.

Remarkably, she still plans to teach fitness classes after her retirement, but she plans to cut back to just one a day instead of the 17 to 19 classes she had been teaching each week.

"God has given me strength to keep going, and I've been doing what I love to do, but at a more limited capacity so I don't wear myself out so fast," she said.

Putman credits her faith as well as her passion for fitness with the fact that she has survived her health challenges over the past year.

"I truly believe had I not worked out all these years I probably would have died after that first heart attack, she said. It was because of God and my body being strong because of the fitness all these years."

That passion began more than three decades ago when Putman was a stay-at-home mom. One day, after seeing her son off to kindergarten, she found herself bingeing on junk food. Motherhood had caused her weight to rise, something many women experience, and it took a toll on her emotional state. She realized she was depressed and needed to make some changes.

Those changes began when her mother gave her an exercise bike that had been collecting dust in her garage. Putman started riding the bike for 30 minutes every day after she sent her kids off to school, and when a year had passed, she was 30 pounds lighter. Soon she had landed a job working the front desk at a new fitness center in the Caro area.

"It kind of mushroomed," she said.

Eventually she worked her way up to sales. From there, her job moved to teaching clients how to use the clubs exercise equipment, and she was soon teaching fitness classes. She was promoted to assistant manager, then manager.

When the club's ownership changed, Putman struck out on her own and began teaching classes all over the Thumb. She would wind up subcontracting with Scheurer Health and became a member of the staff about seven years ago.

"Working with Scheurer has been a great experience," she said. "They are so supportive, and anything I wanted to do or try, they were all for it."

Putman said she has made some great connections at Scheurer and with its students, and what she refers to as a fitness community is something that can help people stick with fitness and continue to work toward their goals.

"Fitness is more than just working out," she said. "You meet so many wonderful people and you get to help inspire them and change their lives. You make connections, then you want to come back because there are other people that will help energize you."

Putman has some advice for those who want to make changes to improve their health. She said their best bet is to start small, if necessary, and to stick with it. Once they do, they will start reaping the results and feel better, and they will be inspired to do more and more.

"Don't worry about the big picture," she said.

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Scheurer fitness instructor to slow her pace with retirement - New Haven Register

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I have a love-hate relationship with sore muscles. After pushing through a difficult workout, I want to wake up the next morning feeling like I did something. But all too often, I find myself at the point where I can hardly move and am literally wincing with any and every small movement. And thenI tend to use my soreness as an excuse not to work out for the rest of the week, which (clearly!) isnt helping me get into a routine. My Google search history is filled with phrases like how to treat sore muscles and why am I so sore. But responses like stretch and pop some Advil? Far from helpful.

So, on a personal mission, I reached out to Dustin Isom, a Certified barre3 Instructor and Certified Spin Instructor, to learn not only how to treat sore muscles, but also what causes them, so they stop getting in the way of my fitness goals. Consider this your complete guide to becoming an expert at how to treat sore muscles once and for all, including what causes them in the first place, and what to do before, during, and after a workout. Sore no more!

Featured image by Riley Blanks Reed.

In Isoms words, without getting too science-y with it, physical exercise is essentially breaking down your muscle fibers, causing tiny microscopic tears. The soreness comes from that stress, which typically happens when you try a new type of exercise or if you increase the intensity. But, soreness is your body putting in extra work. The feeling comes from your body rebuilding the muscle fibers, and making them stronger than they were before. Hence, after consistent training, that soreness fades, as your muscles are more resilient and become used to the stress.

However, its important to note that if you do not feel sore after a workout, that doesnt mean you didnt work hard enough. Isom encourages that if youre on a set program, and youre meant to stay consistent for a few weeks, the lack of soreness just means your muscles have gotten stronger and can handle the load. So, one solution for how to treat sore muscles is to get yourself into a routine. Im taking that as a personal sign.

If youre like me, a warm-up is something I never seem to have time for. However, Isom points out that the best thing you can do for yourself before working out is warm up. Warming up the body allows proper blood flow by revving up your cardiovascular system, which will send out oxygenated blood to the targeted muscles, says Isom. Because these muscles can be targeted, its best to warm up with dynamic movements that mirror the exercises in your workout. For example, Isom explains that if youre doing squat presses in your workout, it would be best to warm up with some air squats. Skipping the warm-up step can cause a different type of soreness that results from muscle strain, tension, or even minor injury. Aside from warming up your body, foam rolling, hydration, and rest are also beneficial pre-workout practices.

Basically, safety comes first. Isom emphasizes the importance of exercising with proper form, because otherwise, soreness can come about from muscle strain or injury. He suggests always taking advantage of your resourceswhether that be a wandering trainer at your gym or the instructor of your favorite fitness class. The key to success is being mindful of how your body is moving and taking note of what does and does not feel good or right, according to Isom.

Below are Isoms top suggestions for how to treat sore muscles after a workout.

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How to Treat Sore Muscles, According to a Fitness Expert - Camille Styles

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by: Sponsored Segment by EMS Denver

Posted: Apr 14, 2022 / 10:43 AM MDT

Updated: Apr 14, 2022 / 11:10 AM MDT

Sponsored Segment by EMS Denver

This new workout will shock you in so many ways. AFAA Fitness Trainer and GDC host Joana Canals, tried this out and raves about how good you feel after 20 minutes. Pods are attached to each muscle group and hooked to a machine that essentially activates your entire body with electricity. It is called Electro Muscle Stimulation. Once activated you add workout movements and after 20 minutes you have achieved as much as you would in two hours in the weight room. Another benefitsuper friendly on the joints since there is no impact or weight. EMS Denver owners and trainers come to you. You only need to do it once a week and the levels can be catered for anyone. This is for athletes, golfers, new moms, people recovering from surgery, people with busy work schedules, even the older population. Buy a workout package and get an additional workout free. Go to ElectronicMuscleStimulation.com or call them at 214-215-2889

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Shock your body to the next fitness level with EMS Denver- Joanas Fitness Fix - FOX 31 Denver

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Beyond the large windows of TRILLFITs Mission Hill storefront, customers warm up, waiting for TRILLFITs signature cardio dance class to begin.

A sign displayed on the studio walls states, You belong here, encapsulating General Manager Alycia Lykins reiteration of TRILLFITs mission.

I like that TRILLFITs mission is to give luxury to everyone, Lykins said. When you walk into a TRILLFIT class, you dont feel like people are against you. You feel like you instantly belong. And I think having that place for the BIPOC community is very important these days because a lot of people dont feel safe or have a place to call home. TRILLFIT caters to them and gives you that feeling.

Co-founders Melisa Valdez and Heather White started TRILLFIT, a boutique Black-owned fitness studio and wellness center in order to create a space of inclusivity. The studio offers four different types of classes: Sculpt, Cardio Boxing, Restore and Cardio Dance. An in-house DJ typically curates a playlist for the classes to make sure the music is up to date.

For member Lisa Bello, TRILLFIT classes are different from her previous experiences in a fitness dance class.

Its cardio hip-hop, Bello said. Its not like the knock-off stuff you might see on YouTube videos or people that are, for lack of a better word, appropriating hip-hop culture and turning it into dance. For TRILLFIT, most of the instructors are trained dancers theyre really into the culture, theyre not just acting it.

TRILLFIT has also developed an Instructors of Color Scholarship Program to encourage diversity among fitness instructors or trainers. Lykins said the program offers to subsidize the cost of the scholarship recipients training something that is unusual in the fitness industry.

Instructor and TRILLFITs first scholarship recipient Mark Griffith said he appreciates TRILLFITs mission to counteract the wellness industrys problems with inclusivity.

What makes working here so special is that nobody feels like theyre the only one, but everyone at the same time feels unique and individual, Griffith said.

As a cardio dance instructor, Griffith said he has the opportunity to develop and teach routines based on his choreography. Moreover, Griffith speaks of the importance in developing a connection to the TRILLFIT clients either online or in-person by shouting people out or talking to clients before and after a class.

So far, Ive really enjoyed the impact that cardio dance has had on people. I remember I had one review from a client that said they were a cancer survivor and were really self-conscious about working out in-person and having other people see them. So being able to move their body in a space where they didnt have to turn their camera on was really gratifying, Griffith said.

Furthermore, Lykins said TRILLFITs main priority is to help the surrounding community by making it more affordable either through partnering with nonprofits or BIPOC businesses. For instance, TRILLFIT clients are able to experience a hair salon in-store at the Mission Hill location.

We never want to open in LA for example. We want to open in a lower-income part of California. We want to put luxury where there isnt luxury in those areas, and then we make the price point affordable to that area as well, Lykins said. We also lower the rent for other BIPOC businesses and collaborate with different brands at every location. So for example, we have a hair salon in Boston and a retail shop, spa, juice bar and therapy offices will be in our New York location.

TRILLFITs commitment to entrepreneurs and BIPOC businesses can be seen through TRILLFITs makeup artist Yari De Jesus, who helps prepare for TRILLFIT team members before events. According to Jesus, White and TRILLFIT are helping her build business connections as instructors now approach her to do makeup for their individual events.

I love partnering with TRILLFIT. Ive been able to build connections by getting introduced and meeting instructors that want me to do their makeup now. [White] is still bringing me business, Jesus said.

For Lykins, TRILLFIT has come to represent something bigger and will be the new future of fitness. During the pandemic, individuals from around the world began attending classes virtually, something that Lykins says demonstrates the universality of TRILLFITs mission.

I think its an exciting time that we have a voice to bring change and people are listening, Lykins said. All these brands like Puma and Footlocker want to work with us and I dont think people would have ever thought that it was a boutique fitness studio bringing this kind of change.

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More than a dance fitness class, TRILLFIT offers a safe space for everyone - The Huntington News

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Peloton Guide

AI is driving the future of fitness, and companies like Peloton are leveraging the technology to enhance products and improve experiences for users. But what role will AI and data play in the future of at-home and connected fitness, and how it will increasingly shape the landscape?

PelotonGuide(Peloton's first connected strength device) is a good case study. It uses computer vision and machine learning technology to create focused and well-rounded training experiences from home. Guide's Movement Tracker can recognize a user's activity, encouraging and keeping them motivated to keep up with the Instructor's cues.

AI is now a core tenant of Peloton and many other major home exercise brands. For insights into the future of smart connected home fitness (and some deeper understanding of just how embarrassed we're going to feel at a machine's consoling prods), I connected with Sanjay Nichani, Peloton's VP of Artificial Intelligence and Computer Vision.

GN: Across the market, where are we seeing AI intersect with fitness?

Sanjay Nichani:This is a great question because we're seeing AI intersect with fitness more and more with consumers and their experiences. AI is something we're continuing to tap into at Peloton, and as we continue to conduct research, test products and speak with more people, including our Members -- we're able to unlock additional ways that AI can improve the at-home fitness experience. Specifically, we see that AI can be used to drive convenience, accountability, motivation, education, gamification, competition, collaboration and social connection within the fitness market.

GN: Can you describe Peloton's development history with AI? When did it first become a priority, and how has it grown in importance?

Sanjay Nichani:Working with the latest technology is always top of mind for us because we're always looking to enhance the Peloton experience. We've been working with AI for a few years now, starting, of course, with our class recommender system. You'll really see AI take center stage with Peloton Guide since it is our first connected strength product. AI drives the experiences such as the Self Mode so that you can see yourself on the screen next to the instructor, Movement Tracker that gives your credit for following along with an instructor, and Body Activity that powers class recommendations to ensure you are working all muscle groups evenly.

GN: How is machine vision aiding Peloton's offerings? Can you explain what the Guide product is and how CV and ML help shape the user experience?

Sanjay Nichani:Peloton Guide connects to any TV to transform the biggest screen in any home into an interactive personal training studio. Once it's connected, Members have access to Peloton's world-class instructors who lead a wide range of fun-yet-intense classes and programs that use dumbbells and bodyweight. Since Members and experts told us that they derive motivation from their metrics, we're using AI for Guide's Movement Tracker.

It's really cool to see Guide's Movement Tracker using Computer Vision activity recognition technology to recognize a Member's activity as they follow along with the Instructors and complete each move throughout the class. For example, during a class, an Instructor will have a plan where they'll be coaching Members through different movements like bicep curls for 30 seconds or squats for 45 seconds. Guide recognizes the activity and metric-driven accountability to our members to keep them motivated to keep up with the Instructor's cues. Additionally, with Self Mode, Guide's smart frame technology where the camera automatically pans and zooms on the member working out, you can see yourself on screen and compare your form to the Instructor's.

Peloton Guide also shows members' muscle groups they have recently worked on with a new feature called Body Activity. With this feature, Peloton will then recommend classes focused on the muscle groups that haven't been trained in awhile to help Members have a more well-rounded training experience.

GN: Have there been any interesting learnings or insights from customer reactions? Have you changed course in any way based on unexpected findings regarding user experience?

Sanjay Nichani:One interesting insight in various user and field testing trials was the value of having a bounding box around the person detected; this established a strong connection of the member to the Guide (proof that the Guide had detected the member, "seen them" and they were now locked. This simple visual feedback was far more valuable than perhaps displaying a skeletal pose that was too busy and distracting, taking away from their exercise experience, or otherwise swinging to the other end, where nothing was displayed, which made users feel disconnected.)

From the very beginning, data-driven insights have been baked into not only our company culture but into the products we produce. For example, our strength Members who are creating a gym experience from the comforts of their home without a human coach may not hold themselves accountable. The Members and experts we talk to often tell us that little feedback and motivation they get from the metrics is what keeps them going, e.g., you did x number last week, and this week your number went up. This is exclusively a result of our cutting edge AI technology, Guide's Movement Tracker.

Our AI teams ensure that customer needs and feedback are woven into our product planning and assessment. We work with a number of other departments -- Systems Engineering, UI/UX Design, User Research, QA, Field Testing -- to ensure that the way AI is implemented within our offerings is directly addressing the need of our consumers.

GN: What does the future of home fitness look like (for Peloton and beyond)? How are AI and MV helping shape that experience?

Sanjay Nichani:Honestly, we're just scratching the surface of how AI technology can impact fitness.

Our AI teams ensure that customer needs and feedback are woven into our product planning and assessment. We work with a number of other departments -- Systems Engineering, UI/UX Design, User Research, QA, Field Testing -- to ensure that the way AI is implemented within our offerings is directly addressing the need of our consumers.

We have a top-notch cross-functional team optimizing and diversifying our CV and ML tools to usher in new, safe and fun ways to practice fitness.

You can also see a future where CV and ML can help create more personalized content or offer real-time feedback. There's a lot of potential with the technology, and for Peloton, we're going to continue experimenting.

On day one Guide is going to provide a really different and motivating strength experience. But because Guide is because it's built on CV and ML, we have an opportunity to keep iterating and making the product stronger with more features, exercises and disciplines. We're continuing to conduct field testing and have plans to keep updating Guide.

Continued here:
Smart sweat: Peloton's AI is the future of home fitness - ZDNet

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By Emily OrvosCampus Registered Dietitian

Its Alcohol Awareness Month, so this is a good time to bring a hot topic to light: Can you drink alcohol and still be healthy?

Spoiler alert: Yes, with the caveat that drinking in moderation is best. The unfortunate truth is that alcohol provides little to no health benefit, regardless of the amount consumed.

While red wine does contain resveratrol, a powerful antioxidant, it provides only a minimal dose. You would need to consume multiple liters of wine to benefit from these antioxidant components.

At that point, the health detriment from excess alcohol would outweigh any potential benefit. Youre much better off eating red grapes as a snack for the specific health benefits of resveratrol.

What does drinking in moderation actually look like? The National Institute on Alcohol Abuse and Alcoholism and the Dietary Guidelines for Americans define moderate drinking as one standard drink per day or less for women, and two standard drinks per day or less for men. Keep in mind that this is per day not an average over the entire week.

A standard drink is the equivalent of a 12-ounce beer (5% alcohol), a 5-ounce glass of wine (12% alcohol) or 1.5 ounces of liquor (40% alcohol). This means it can be very easy to exceed moderate drinking with a single strong cocktail or by opening a bottle of wine at the end of the workday.

Dont forget that a single serving of a standard drink packs 100-150 calories while providing no vitamins or minerals to support normal healthy functioning in our bodies. Especially when combined with sugary mixers, a single drink easily can equate to a full meal from a calorie standpoint.

Alcohol is also a diuretic, meaning it can quickly dehydrate you if you are not careful. Alternate alcoholic beverages with water, or at least take sips of water in between sips of your drink to ensure you are hydrating. This can help prevent you from feeling not so great the next day.

While hydration is important when drinking, sleep is also crucial for keeping unwanted alcohol-induced symptoms at bay. However, even moderate alcohol consumption has been shown to decrease sleep quality by 24%, so keep this in mind if you feel tempted by a drink the night before an important day.

All this does not mean you cant enjoy a good margarita sometimes! It is just important to be conscious of how much and how frequently you drink alcohol. If you choose to drink, be sure to eat a balanced meal beforehand and hydrate with water to prevent getting sick.

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Fitness Facts: Can alcohol be included in a healthy lifestyle? - GCU Today

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