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Jessie James Decker is leveling up her fitness routine this year. On Feb. 2, the country singer flexed her sculpted biceps in an Instagram photo, and opened up about building muscle and getting stronger in the caption.

The top of this year I decided to really step it up in the gym! she said. I know my core will probably never be as strong as it used to be but damn it Im gonna try! I have goals and Im not stopping until Im there .

The mom of three recently told E News! that she, like most of us, put on some weight during quarantine. I gained the quarantine 10, like everybody did, she said. I mean, we were having, like, wine every night for a minute there. Im like, Oh my god, this is not a good habit!

But she decided to get serious about making some changes January. Were back on a good program, she said. Im working out a few times a week. Im eating well. And so I just feel good about it.

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In an Instagram post from August, Decker admitted that she actually doesnt enjoy working outbut makes time for it anyway.

I dread it. Im one of those girls that watches the clock and counts down to the last second when I can be done. I wish I enjoyed it, she wrote in the caption. With that being said... I do know that in order to achieve the strong body that I want to have and maintain I MUST put the hard work into it.

Decker sticks to strength and circuit training. I love the StairMaster, I love nice long walks (lunges are key, I do 100 at a time), she said. I work out a few times a week and usually no more than 40 minutes time.

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Overall, eating a nutrient-rich diet is the biggest factor for Decker. In an interview with Womens Health, the singer said she uses food as my fuel, so she can maintain all-day energy.

A typical day of eating includes breakfast toast, followed by a lunch of tuna salad or Indian curry. For dinner, Decker enjoys getting creative in the kitchen with her husband Eric, and they opt for homemade pasta, chicken tacos, gumbo, or grilled steak. And she always has dessert. Ill have a handful of chocolate-covered almonds or make chocolate chip cookies. I always want dessert, she said.

Ultimately, Decker just tries to find a balance that works for her. There are some weeks when Im following more of a strict diet because I have something coming up, she said. But, you know, for the most part, Im always enjoying food and I always say everything in moderation on a day-to-day basis.

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Jessie James Decker Flexes Her Sculpted Biceps After Stepping up Her Fitness Goals - Prevention.com

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Positive reinforcement, such as rewarding yourself with a treat, plays an important role in maintaining motivation and perseverance when it comes to reaching your ultimate goals. These small wins can help you stay on track, research has shown. By dividing one large goal into various smaller ones, each step becomes an achievement.

However, it's easy to go overboard with rewards that can undermine our goals. Let's face it, we all want to give into our junk food cravings, and what better a time to indulge than after you've just accomplished something healthy? You don't have to cut out junk food entirely, but knowing how to reward yourself in a way that aligns with your health goals can completely change your approach.

When was the last time you've set aside time for a quick power nap? Because it can be tricky prioritizing a nap in a busy schedule, try making this a reward for your next achievement.

Buy a piece of workout gear

Have you been eyeing a certain pair of workout leggings? How about a new workout-style fanny pack? Set an attainable goal for yourself and preselect an affordable piece of gear, and once you reach your target, hit the internet to shop.

Having that new item on your mind while working out may help you stay motivated longer.

Looking good for your next workout also can help you feel better about yourself as you work toward your ultimate goal. Knowing that you've earned that piece of clothing or equipment that you're using will only help you strive for more, taking you one step closer to your next milestone. This reward is a win-win.

Light a candle and read a book

Lighting a candle is a simple act, yet it can be super relaxing and rewarding. After a long day of work and exercise, letting yourself simply sit down with a book and a candle by your side could be just what you need to unwind.

"Me time" usually isn't prioritized, but it's a great way to reenergize our minds and bodies.

Give yourself a free pass to say no

Put yourself first. Is there a chore, errand or social engagement that you've been dreading? Allow yourself to say no if you're truly not feeling up to it. So many of us end up giving into plans due to guilt rather than actual desire. Instead, commit to using this time to exercise.

Get some bath salts and relax

What better way to reward a healthy accomplishment than with a relaxing bath?

Mental health rewards can motivate you to get in a workout because you'll be able to relax afterward -- which is well needed after a strenuous workout. Rest is essential in helping your body recover from strength training and cardiovascular exercises and can even help future performance.

Incorporating these five rewards can help you ease away from a food-based reward system. Allowing yourself to indulge in too many processed foods can hurt your progress, leaving you more unmotivated than before.

Instead, celebrate your wins with rewards that help strengthen your mind, body or both.

Stephanie Mansour, host of "Step It Up With Steph" on PBS, is a health and wellness journalist and a consultant and weight loss coach for women.

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5 ways to replace food rewards for fitness motivation - CNN

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The Chi Hua Fitness Co., Ltd. (GTSM:1593) share price has had a bad week, falling 10%. But in stark contrast, the returns over the last half decade have impressed. It's fair to say most would be happy with 226% the gain in that time. To some, the recent pullback wouldn't be surprising after such a fast rise. Ultimately business performance will determine whether the stock price continues the positive long term trend.

See our latest analysis for Chi Hua Fitness

To paraphrase Benjamin Graham: Over the short term the market is a voting machine, but over the long term it's a weighing machine. One way to examine how market sentiment has changed over time is to look at the interaction between a company's share price and its earnings per share (EPS).

Over half a decade, Chi Hua Fitness managed to grow its earnings per share at 8.7% a year. This EPS growth is lower than the 27% average annual increase in the share price. So it's fair to assume the market has a higher opinion of the business than it did five years ago. And that's hardly shocking given the track record of growth.

You can see how EPS has changed over time in the image below (click on the chart to see the exact values).

Dive deeper into Chi Hua Fitness' key metrics by checking this interactive graph of Chi Hua Fitness's earnings, revenue and cash flow.

It is important to consider the total shareholder return, as well as the share price return, for any given stock. The TSR is a return calculation that accounts for the value of cash dividends (assuming that any dividend received was reinvested) and the calculated value of any discounted capital raisings and spin-offs. It's fair to say that the TSR gives a more complete picture for stocks that pay a dividend. In the case of Chi Hua Fitness, it has a TSR of 358% for the last 5 years. That exceeds its share price return that we previously mentioned. And there's no prize for guessing that the dividend payments largely explain the divergence!

It's good to see that Chi Hua Fitness has rewarded shareholders with a total shareholder return of 160% in the last twelve months. And that does include the dividend. That gain is better than the annual TSR over five years, which is 36%. Therefore it seems like sentiment around the company has been positive lately. Given the share price momentum remains strong, it might be worth taking a closer look at the stock, lest you miss an opportunity. It's always interesting to track share price performance over the longer term. But to understand Chi Hua Fitness better, we need to consider many other factors. For instance, we've identified 3 warning signs for Chi Hua Fitness that you should be aware of.

We will like Chi Hua Fitness better if we see some big insider buys. While we wait, check out this free list of growing companies with considerable, recent, insider buying.

Please note, the market returns quoted in this article reflect the market weighted average returns of stocks that currently trade on TW exchanges.

PromotedIf you decide to trade Chi Hua Fitness, use the lowest-cost* platform that is rated #1 Overall by Barrons, Interactive Brokers. Trade stocks, options, futures, forex, bonds and funds on 135 markets, all from a single integrated account.

This article by Simply Wall St is general in nature. It does not constitute a recommendation to buy or sell any stock, and does not take account of your objectives, or your financial situation. We aim to bring you long-term focused analysis driven by fundamental data. Note that our analysis may not factor in the latest price-sensitive company announcements or qualitative material. Simply Wall St has no position in any stocks mentioned. *Interactive Brokers Rated Lowest Cost Broker by StockBrokers.com Annual Online Review 2020

Have feedback on this article? Concerned about the content? Get in touch with us directly. Alternatively, email editorial-team (at) simplywallst.com.

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Chi Hua Fitness (GTSM:1593) Has Rewarded Shareholders With An Exceptional 358% Total Return On Their Investment - Simply Wall St

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Lizzo Fitness Icon: She is setting goals for each one of us. Lizzo made a viral TikTok video in which she totally demolished all the ideal body stereotypes. Heres why she is one true fitness role model

Fitness is not really about getting the perfect figure and this has what fitness enthusiasts say to push. American pop star Lizzo is a fitness enthusiasts who actually practices this philosophy.

While she has confessed that she doesnt really confident about her body but she tries to and that is what matters the most. She makes every effort to love herself without making it seem like a phoney ideology propagated by influencers. Whether it is about flashing her behind on the camera and simply adoring herself or just simply sharing her day-to-day fitness routine with her followers, Lizzo is winning hearts for the compassion she has for herself.

In her last video on Instagram, Lizzo was seen singing her song with pretty high vocals on a treadmill! Who would have thought she could be so breathless and still sound beautiful. In my personal opinion, treadmills are the worst. Even though the near-death experience does feel great at the end but I can barely get myself to step on it. Thanks to Lizzo, treadmills have now a new image in my eyes.

There is much discourse on body-positivity but I cant believe I am the only one who absolutely hates her body. No matter how much you are being told to love yourself, the inspiration to at least get started on the journey comes from looking at people who actually love their body. And that is Lizzo is doing. She is showing people how much and how unconditionally she loves her body. I mean she literally gives sweet talk to her tummy. Who can beat that?

Lizzo made a viral TikTok video last year in which she totally demolished all the ideal body stereotypes. She said, It may come as a surprise to yall but I am not working out for your ideal body type. I am working out to my idol body type. That is exactly the kind of body positivity we must aim for.

She has spoken in interviews about the difference between body positivity and normalising different body types and according to her, they are not the same. She said that being fat is not body positive, it is normal. She revealed it last year that she has been working out for the last five years.

Most people when applaud women owning their body do it out of pity and shock. That is not normalisation means. Fat and skinny people dont ask for pity, they ask to be seen just the same as everyone else. We must start to recognise the difference between negging and actual compliment. Things like fat but beautiful are nothing but an insult. There is no but needed in the sentence. We are fat and beautiful. Honestly, get on with it.

When David Letterman interviewed Lizzo for his Netflix show, Lizzo said something that has stuck with me. She talked about how praises like You are so brave rubbed her the wrong way and why not. She said that people say such things assuming that she is unapologetic of her body. What should I be apologetic for? said Lizzo.

How fair is it to judge people by the way they look? I can look like a carrot and still have something important to say. Our existence should be defined by our deeds, not by the size and looks of our body. Lizzo told Letterman that she doesnt people to think of her as an activist just because she is Black and fat. She said that she wants to be an activist because, I am intelligent because I care about issues, my music is good, because I wanna help the world. This is what we need from a fitness role model. Someone who wears herself proudly and refuses to be defined by it.

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Heres Why Lizzo Is One True Fitness Role Model - SheThePeople

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Researchers from Japan have found evidence of the missing link between aerobic fitness and cognitive function, according to a study published in Medicine & Science in Sports & Exercise. The findings revealed that spontaneous eye blink (sEBR), which reflects activity of the dopamine system, could be used to understand the connection between cognitive function and aerobic fitness.

Previous research has found that exercise-induced changes in cognitive function might be mediated by activity in the dopaminergic system, which is known to be involved in physical activity and exercise, according to the current study. However, a marker of activity in this system was needed to test this hypothesis in a future study.

"The dopaminergic system is associated with both executive function and motivated behavior, including physical activity," said study author Ryuta Kuwamizu in a press release. "We used sEBR as a non-invasive measure of dopaminergic system function to test whether it could be the missing link between aerobic fitness and cognitive function."

The researchers asked healthy participants to undergo a measure of sEBR, a test of cognitive function, and an aerobic fitness test. They additionally measured brain activity during the cognitive task using functional near-infrared spectroscopy.

"As expected, we found significant correlations between aerobic fitness, cognitive function, and sEBR," said senior author Hideaki Soya in a press release. "When we examined these relationships further, we found that the connection between higher aerobic fitness and enhanced cognitive function was mediated in part by dopaminergic regulation."

The results highlighted that activity in the left dorsolateral prefrontal cortex (I-DLPFC) during the cognitive task was the same or lower in participants with higher sEBR compared with lower sEBR, even though those with higher sEBR appeared to have greater executive function, according to study authors.

"Although previous studies have indicated that aerobic fitness and cognitive function are correlated, this is the first to provide a neuromodulatory basis for this connection in humans, Kuwamizu said in the release. Our data indicate that dopamine has an essential role in linking aerobic fitness and cognition.

Neural efficiency in the I-DLPFC is a known characteristic of the dopaminergic system that has been observed in individuals with higher fitness and executive function. With this, it is possible that neural efficiency in this region partially mediates the association between aerobic fitness and executive function.

Physical inactivity may be related to dopaminergic dysfunction, which provides the study authors with new directions for research regarding how fitness affects the brain and may lead to improved exercise regimens. An example of this would be exercise that specifically focuses on improving dopaminergic function may particularly boost motivation, mood, and mental function.

REFERENCEBlink! The link between aerobic fitness and cognition. University of Tsukuba. https://www.tsukuba.ac.jp/en/research-news/20210201140000.html. Published February 1, 2021. Accessed February 3, 2021.

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Study Finds Link Between Aerobic Fitness and Cognition - Pharmacy Times

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"Joe is recognized as one of the most influential individuals in the world of fitness and sport," said David Rogier, founder and CEO of MasterClass. "His unique system transcends the focus on physical appearance and offers a more holistic approach to health. In his MasterClass, he challenges the current narrative around fitness and wellness by diving deep into physical training techniques, nutritional insight and mental and emotional awareness."

For members looking to start their journey into holistic wellness, Holder's MasterClass provides the building blocks for a personalized plan. Demonstrating simple takeaways that members can incorporate into their daily lives, he shares how to get the maximum value out of simple workouts, including high-intensity interval training (HIIT) and conditioning and mobility, that require little to no equipment and can be done at home without the need for a gym. He also shares his signature philosophy, The Ocho System, which blends elements of mindful eating with pragmatic mental models coupled with positivity and effective workouts to promote an elevated, healthy lifestyle in an approachable and accessible way. Holder's class goes beyond helping members look good and focuses on the "why" of working out, rooted in scientific observations of what actually works. He also provides fun food insights for members to get the most out of what they eat, outlining recovery strategies and emphasizing the importance of listening to their bodies. Holder's foundational approach to health will leave members feeling confident in their own skin and motivated to kick-start their fitness journey.

"I want everyone to have access to the core fitness and wellness principles that I have used to help countless individuals on their journey towards better health." Holder said. "I am lucky to team up with MasterClass to provide the tactics I've refined over the years in a condensed, usable and accessible format to put you in a better position to take care of yourself and those around you."

As a celebrity fitness coach, Nike Master Trainer, fitness and wellness columnist for GQ magazine and consultant to some of the top companies in the world, Holder and his broad approach to wellness have been key factors in changing the lives of people around the world. Holder began his ascent in the wellness space while attending the University of Pennsylvania. As a member of the three-time Ivy League Champion football team, Holder was no stranger to experiencing muscle fatigue and chronic injuries. With the persistence of these issues, Holder began self-healing and researching training protocols which he channeled into The Ocho System philosophy. He also understood that these strategies should be made simple and accessible to everyone regardless of economic status. Challenging traditional notions of contemporary fitness, this innovative system underscores the value of understanding exercise, diet, mentality and social impact as interrelated facets of wellness. With the growing popularity of The Ocho System, Holder has been named one of the most influential individuals in the world of fitness and sport.

Embed & view the trailer here: https://youtu.be/OVcNRUESqvA

Download stills here: https://brandfolder.com/s/q4fpbshmt9knsj7hpsbnkfg Credit: Courtesy of MasterClass

ABOUT MASTERCLASS:Launched in 2015, MasterClass is the streaming platform where anyone can learn from the world's best. With an annual membership, subscribers get unlimited access to 100+ instructors and classes across a wide range of subjects, including Arts & Entertainment, Business, Design & Style, Sports & Gaming, Writing and more. Step into Anna Wintour's office, Ron Finley's garden and Neil Gaiman's writing retreat. Get inspired by RuPaul, perfect your pitch with Shonda Rhimes and discover your inner negotiator with Chris Voss. Each class features about 20 video lessons, at an average of 10 minutes per lesson. You can learn on your own termsin bite-size pieces or in a single binge. Cinematic visuals and close-up, hands-on demonstrations make you feel like you're one-on-one with the instructors, while the downloadable instructor guides help reinforce your learning. Stream thousands of lessons anywhere, anytime, on mobile, tablet, desktop, Apple TV, Android TV, Amazon Fire TV and Roku players and devices.

Follow MasterClass: Twitter @masterclassInstagram@masterclassFacebook@masterclassofficial

Follow Joe Holder: Twitter @JoeHolder_ Instagram @OchoSystem

Media Contacts:Alyssa Bergerson, MasterClass[emailprotected]

Leigh Wolfson, R&C/PMK[emailprotected]

Daniel Coffey, R&C/PMK[emailprotected]

SOURCE MasterClass

MasterClass.com

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MasterClass Announces First-Ever Class on Holistic Fitness and Wellness - PRNewswire

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ADIDAS Runners Captain ANKITA GAUR tells MUSBA HASHMI her experience of participating in marathons during pregnancy, how safe it is and her association with Hi-Energy Challenge

What do you expect from a five-month pregnant lady? Definitely not running marathons. Meet Ankita Gaur, a Bengaluru-based engineer, who is redefining the terms of pregnancy.

From running a 10K marathon in December last year to now becoming a part of ADIDAS Hi-Energy Challenge with a seven-month pregnancy, running comes naturally to Gaur. Running is not a big deal. It comes naturally to everyone, one just have to explore it, she says.

Not that Gaur was always interested in running. Swimming was her first love. My sister and I were always encouraged by our parents to take part in sports. I was initially into swimming. My sister was district level athlete, but I was never into running. It happened nine years back when my friend, who is now my husband, introduced me to long-distance running. He used to guide me as I was clueless about the sport. I was into a corporate job and hence, wanted to live a healthy life without having to invest too much time or money. That is when I thought of taking running seriously because it involved no expensive equipments and was easy. And like I mentioned before, it comes naturally to everyone. If you can walk, you can run too, she says.

It was in 2014 when Gaur ran her first race in Bangalore and finished podium that triggered her love for running. It was like a motivation for me. I have been running since then and theres no looking back, she says.

Running during pregnancy, contrary to the popular beliefs, she says, is healthy. If you have been a runner all your life, then running during pregnancy is healthy for you. I have been seeing my friends abroad who were runners and delivered healthy children. So, before participating in TCS World 10K Bengaluru, I took my doctors advice and she said if I am doing something for 10 years, I shouldnt stop it because it is like a part of my life. All one has to do is to cut it down or bring it down to a point where you are comfortable with it. A lot of doctors now suggest that pregnant women should do yoga or some kind of exercise because it is healthy for the child, Gaur tells you.

She adds that the only thing one has to keep in mind is to not be competitive. I told myself dont see it as a competition instead see it as a part of your daily routine. I was a marathon runner so I can easily run 42 km, but now keeping in mind my body, I have cut it short to 5 km. Also, I take breaks in between and start walking to not push myself beyond a certain point, she tells you.

It took Rai some time to convince her family and friends that running wont cause her any harm. My mother was apprehensive about it initially and told me that it was not a good option. My in-laws were also not sure about it. There were people on social media who asked me why I am not resting it out. But I explained to them that it was safe and I have been doing it under my doctors supervision. It took some time to finally make them understand that it was safe and was a part of my fitness routine. But the good thing was I got so many messages from women who were inspired and they told me that they will try to be fit as well, she tells you.

Ask Gaur, how she tide over days when she doesnt want to run even a single mile and she is quick to answer my friends convince me to come. There are days when I just dont have the motivation to go for a run, but here comes the role of my friends from the running club. They insist that I should join them for a while and once I do, I start enjoying it. Also, when you make friends you start looking forward to meeting them. That also helps, Gaur, who is given the title of ADIDAS Runners Captain, explains.

She tells you that they were the first people to start a run club in Bangalore in 2015. It was not ADIDAS Runners back then. We just started a club where people would join us for a run and slowly the community grew. In 2016, I was officially given the title of Captain, she tells you.

The Hi-Energy Challenge, she says, is about a virtual run where runners from all around the world can join and participate. The challenge is on till February 13, 2021. It requires people to walk or run for 120 minutes over the course of 14 days. If you are successfully completing this, then for every minute you run, ADIDAS India will donate `1 product to the young amateur athletes. This is our way of helping the talent of India in achieving their goals and making the country proud, Gaur, who has also participated in over five international marathons such as Berlin (three times), Boston and New York, tells you. For the remaining days of her pregnancy, Gaur plans to cut the distance to less than 5 km and focus more on walking instead of running and testing her will power.

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RUN INTO FITNESS - Daily Pioneer

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Google male CrossFit instructor, and you might get an idea of what Austin Begiebing looks like: tall and fit, sporting some stubble and some joggers. Its obvious he prepared to become a fitness instructor for a while before becoming one. What he wasnt prepared for like many others in his trade was teaching fitness during a pandemic.

But under the right circumstances, Begiebing like many other fitness center owners thinks he can operate indoors safely. This is despite directives from the state and county saying he cant.

If were going to lock down for a few months to eradicate this virus to prepare for the surge thats going to come, Im all for it, Begiebing said. But the longer it drags on, we have to look at risk versus reward.

Adding to the confusion: the county recently lifted its stay-at-home order after it reported increased ICU capacity at its local hospitals. The move has led to a patchwork layout of opened and closed businesses across county lines. While the shift to the purple tier has been welcome news for dozens of local businesses, indoor fitness centers remain excluded, and in the dark.

Equipment setup inside CrossFIt Milpitas before indoor classes were halted due to COVID-19 restrictions. Photo by Lloyd Alaban.

Governor Gavin Newsom is facing increased scrutiny after his many directives aimed at fighting the COVID-19 pandemic have been fraught with mixed messages and poor communication. Conflicting data has led to mass confusion and a massive backlog in vaccine distribution.

This has all led in part to a growing movement calling on Newsom to loosen restrictions on indoor fitness activities. Currently, the state and county have mandated that gyms and fitness centers move their operations outdoors.

Buying an adequate tent, faux grass mats, and other outdoor equipment has cost Begiebing over $1,500. Thats already on top of paying rent while less revenue comes in, federal aid notwithstanding.

Things were looking up in the summer of 2020, however: Santa Clara County gyms were finally given the OK to reopen in July. But just a day later, the state reversed course with its reopening efforts in response to a soaring COVID case count, which meant CrossFit Milpitas had to close yet again.

Gov. Gavin Newsom. Source: Los Angeles Times.

This took the wind out of our sails, Begiebing said. I was burnt out emotionally, spiritually just drained.

County leaders have pointed to the regions concerning COVID-19 numbers to justify mandating outdoor-only activities for nonessential businesses, saying Santa Clara County is experiencing very high rates of COVID-19 transmission, per a January 25 statement from County Health Officer Sara Cody.

As long as Santa Clara County remains in the Purple Tier of the States Blueprint, gyms and fitness facilities cannot operate indoors, a county spokesperson said in a statement.

But look closer, says former United States Surgeon General Richard Carmona, and fitness centers might not be the superspreader businesses most states believe they are.

California and Oregon are currently the only states that have not lifted their restrictions on indoor fitness centers. The 48 other states have mostly reopened indoor gyms, with many states mandating social distancing in them.

The science and data have demonstrated that indoor fitness can reopen safely and that the industry is of critical importance of mental and physical health, Carmona stated in his California State Fitness Plan.

Smash Gyms outdoor setup. Photo courtesy Rudy Ott.

But its data, Rudy Ott of Smash Gyms said, that has fallen on deaf ears.

I know we can be safe. We were saying this to the state and county since April, Ott said. Especially gyms like CrossFit gyms, martial arts gyms, and fitness centers like Smash that are group-instructor led. We have control over the environment.

With less equipment and clients than a traditional gym, fitness centers like Smash and CrossFit Milpitas say its unfair theyve been grouped with all fitness centers.

Rudy Ott, owner of Smash Gyms Milpitas. Photo courtesy Rudy Ott.

While indoor fitness centers still remain closed, both Ott and Begiebing have pledged to do whatever they can to keep their customers coming back. Thats if their reserve funds and mental health allow them to do so. For Begiebing, fitness is all hes ever known. And doing it in person, he said, forges a bond with clients that cant be replicated virtually.

If this continues, I might shift to an all-outdoor venue. Or buy some GameStop stock, he joked.

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Local fitness centers struggle with COVID regulations - The Milpitas Beat

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SAN FRANCISCO (CBS SF) KCBS reporter Liam Mayclem will be providing KPIX 5 users with a weekly tip list on how best to survive the current coronavirus outbreak.

SUPERBOWL: CULINARY KICK OFFSaturday 5pmJoin stars of food & football for the tastiest show on earth the 7th Annual Culinary kick off. The event goes virtual this year but promises to be equally fun. Chefs Charlie Palmer, Michael Mina, Adam Sobel & Michael Lewis will be cooking up a storm with NFL Hall of Famers Ronnie Lott, Marshal Faulks & Charlies Woodson. These legends of the food & football will be talking & eating up with legendary winemaker John Anthony of JaM cellars & John Anthony Vineyard. Hosts Sage Steele and yours truly. Log on, buy a ticket and support the Culinary Institute of America and All Stars Helping Kids and become a legend this Saturday at 5pmhttps://www.culinarykickoff.com

FOOTBALL: BIGGEST SHOW ON TURFSUNDAY 3:30pmThis weekend Tom Brady leads the Bucks to SUPER-BOWL 55 up against Kansas City Chiefs. Will the Bay Areas Brady bring home his 7th Super Bowl ring ? The Weeknd performs in the half-time show and that we know will pop!!Watch On KPIX 5

MOVIE: THE DIGThe year is 1939 and Britain is on the verge of war, the RAF planes constantly buzzing past are reminders. Behind a large manor home in Suffolk, there are a number of earthen mounds that suggest the possibility of ancient artifacts buried beneath the soil. Edith Pretty (Carey Mulligan), a widow of some taste and renown, has hired a local excavator named Basil Brown (Ralph Fiennes) to help her locate any potential findings. Great story, and Oscar worthy performances make this a must watch on Netflix.https://www.netflix.com/title/81167887?s=i&trkid=13747225

FUNDRAISER:HEART FOR WINCHESTER HOSPICEFRIDAY 11am

Join me for a one-of-a-kind virtual fundraiser for Winchester Hospice in the UK. Ill be making a special Valentines breakfast: ENGLISH MUFFIN HEART, HAM & EGGS. Ill share the recipe on my Instagram page @liammayclemhttps://event.auctria.com/a2d804d7-6abf-4657-8edb-2427435cc1f6/

BOOK: MIKE NICHOLS A LIFEThis biography of one of Holywoods most brilliant and beloved directors by Mark Harris tells us many things: Nichols was an outsider who found his place, he lived large and as a director Mike Nichols defied categorization. From Whos Afraid of Virginia Wolf to The Graduate to Birdcage to Angels in America and his final film Charlie Wilsons War each movie in its own lane and the one constant from Nichols make the characters real. That was the mark he made above all others, telling great stories that the crowds & critics would connect with. A great book about about a great man who lived a rich, full life and made our lives richer in the process. Nichols died of a heart attack in 2014 aged 83.https://www.penguinrandomhouse.com/books/534835/mike-nichols-by-mark-harris/

CAUSE: WEAR RED DAYThe American Heart Associations Go Red for Women movement encourages people to take action through the month of February by: Wearing red on National Wear Red Day on this day Friday 5th to raise awareness about cardiovascular disease. Its the biggest killer of women in America.https://newsroom.heart.org/news/national-wear-red-dayR-february-5-2021-calls-attention-to-no-1-health-threat-for-women

Enjoy SUPERBOWL weekend.Email me: liamsf@aol.com

Please follow me on socials @liammayclem

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Liams List Feb. 5: Guide To Fitness, Food, Fun, Staying Connected While Social Distancing - CBS San Francisco

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The response to the first-ever Wall Street Journal Fitness Challenge has been enthusiastic. Since its Jan. 19 launch, tens of thousands of readers have signed up for the six-week program. Havent signed up yet? You can join here.

A number of readers wrote in to ask if we could review the basics of the program. Here they are in a nutshell:

After signing up, you receive a welcome newsletter asking you to test in by seeing how many steps you can take up and down in 20 seconds, leading with your right foot and then your left foot. Up, up, down, down counts as one step. For an idea on what it should look like, check out this video.

Arnie Kander, the NBA sports performance coach who developed the workout, suggests using a step around 7 inches in height. One reader wrote in saying the stairs in her home are 8 inches high, too high for her knees. Does this mean I have to invest in a step platform? she asks.

Seven inches is what Mr. Kander suggests for a baseline height, but if that feels challenging, go lower. Anything that raises you off the ground and is stable will work, including a sidewalk curb or a low step stool. A lower height might skew your step count compared with other participants, but this program is about improving your movement patterns more than trying to beat other step counts.

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Advice for Making the Most of the WSJ Fitness Challenge - The Wall Street Journal

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