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Mindbody jumps on virtual fitness boom with new subscription service – Business Insider
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Fitness technology platform Mindbody, best known for helping boutique studios fill in-person and virtual classes online,is looking to capitalize on the digital fitness boom by launching a subscription program of its own.
Titled "Mindbody Flex," the new membership program launched on January 21 gives users access to steaming fitness classes from more than 450 participating studios for a flat monthly fee ranging from $39 to $99, based on number of classes.
According to Mindbody CEO Josh McCarter, Flex was inspired by overwhelming demand for digital fitness during the pandemic. Since March, he said Mindbody saw a 400% increase in virtual bookings across its own partnering brands alone, which include Studio Barre, Class UFC Gym, and Wundabar Pilates, among others.
Though Mindbody also features bookings for in-person classes and wellness services, McCarter said the subscription model will be focused exclusively on digital programming, which he believes will continue to hold value long after the pandemic ends.
"People are going to be craving that in-person community again, but they're also realizing there's a benefit to having this virtual component," McCarter told Insider.
Read more:ClassPass CEO Fritz Lanman reveals how a company built around indoor group fitness classes is surviving the pandemic by betting big on virtual classes
Mindbody was further encouraged by a series of self-conducted studies analyzing consumer fitness habits during the pandemic. According to one recent company survey, 93% of respondents said they plan to return to pre-pandemic workout routines once vaccinated, with another 75% intending to continue using virtual fitness programs in tandem with brick-and-mortar gyms and exercise studios.
"What we're seeing very consistently in our research is that virtual fitness is absolutely here to stay," he said. "It's not a fad that's going to go away when we have more vaccines and get to whatever our new normal is." A man does push-ups in his living room. Mindbody
Mindbody Flex's structure mirrors that of Moxie's "Patreon of fitness" model and the ClassPass membership program, in that members are allocated a certain number of monthly fitness classes. However, unlike ClassPass, McCarter said that Flex features classes from a variety of companies that aren't available via competitors, citing brands like Exhale, The Dailey Method, and Barre3, specifically.
"What we focused on with Flex was a really different product compared to say a Peloton or a Mirror," he said. "What we're trying to do is bring the local and authentic wellness experiences to customers who are accessing the Mindbody app."
According to McCarter, Flex largely caters to users who are looking for a comprehensive full-body workout from home but may not have any equipment beyond a mat. As a result, yoga has been "far and away" the top category on Flex, he said. The platform also features everything from barre to high-intensity interval training.
Though Mindbody Flex's overall appeal to the exercising masses remains a mystery, Flex has seen early success in what it calls "snackable workouts," shorter segments in the 30-45 minute range that allow for more flexibility on a tight schedule.
Ultimately, McCarter said he anticipates seeing continued high demand for virtual fitness and health programs that will prompt "tailwinds in the wellness category," particularly as Americans see the impact of possibly contracting COVID-19 while having pre-existing conditions like obesity and hypertension.
"[Americans] want to make sure that if they get COVID, they're in a healthy position after seeing the folks that are the most impacted, whether from hospitalization or death, tend to have issues that could be prevented by having a better wellness routine," he said.
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Mindbody jumps on virtual fitness boom with new subscription service - Business Insider
Students find creative ways to stay fit on campus – The Daily Tar Heel
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With online classes keeping most students inside all day, it becomes a matter of getting creative for students to stay fit.
For students living on campus, Rams Head Recreation Center has been the only gym open throughout January, and it has a sign-up system that can be frustrating to some students.
To use the gym, students must reserve a spot 48 hours in advance to maintain the centers reduced capacity, according to the Campus Recreation guidelines on their website.
Every time, I set an alarm on my phone two minutes before the sign up is available, but the website crashes as soon as it hits the time, first-year Jenna Barnes said. And my registration never goes through because it fills up within half a second.
Many other students have also voiced their complaints about how the gym is functioning.
I think its great that Campus Rec is making sure there arent too many people in the gym at once, but its frustrating that they wont open other gyms to accommodate the high demand, first-year Sheena Meng said.
Barnes and Meng both feel like they are not getting the most out of the facilities available at UNC that they need in order to stay fit and healthy.
My friends have recommended getting a membership to Planet Fitness or Life Time, but I feel like my tuition money is already going to the campus gym, so why would I spend more? Barnes said.
The Student Recreation Center also opened Feb. 1, allowing more students to take advantage of on-campus gym space and equipment.
Campus Recreation is also offering fitness classes, in addition to activities offered at the Outdoor Education Center.
All of our classes have limited registration, and we have 10 by 10 blocks of spaces that people will have to stay in once they arrive at the classes, as well as sanitizing stations and everything to clean all of the equipment with before and afterwards, said Josh Tucker, senior assistant director of marketing, communications and external relations.
Because options on campus are still limited, Barnes and Meng have joined other students in finding creative ways to work out in their residence halls and around campus.
For Meng, she has started going to the climbing wall located in Rams Head and even running steps at Kenan Stadium.
Barnes said she has been staying active while on campus by using online platforms.
There are a lot of really great home workout videos on YouTube by Chloe Ting and others that are free and that I can do in my dorm room, Barnes said. And I also use the Nike Run Club App when I go on runs around campus to keep track of my fitness and stay committed.
It has been hard for many students during the pandemic who rely on group exercise to stay fit and accountable.
For senior Kristen Bertolino, she gets the majority of her exercise through dancing with Blank Canvas dance company, a club at UNC.
I cannot motivate myself to work out no matter how much I've tried the last 10 months, Bertolino said. But if I know I'm going to go dance with all my friends for a while or go to a workout class with a bunch of other people, it's more motivating and I feel more empowered than when I'm just doing it by myself.
Exercise helps students stay healthy not only physically but also mentally.
Campus Recreations mission is to provide programs and events which "enhances the social, mental and physical well-being of the entire University community."
At the beginning of the pandemic, staying active helped my mental health a lot, so its something I try to maintain especially while on campus, Meng said.
The directors of Campus Recreation are continuing to work on adding more ways for students to stay active safely.
It's an ongoing conversation that we continually have each week as to what we can do safely and in the best interest of the students and safety for the whole Carolina Community, Tucker said.
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Students find creative ways to stay fit on campus - The Daily Tar Heel
Elite Alliance Adds the Whiteface Lodge to Its Exchange Program – PRNewswire
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ROCHESTER, N.Y., Jan. 28, 2021 /PRNewswire/ -- Elite Alliance Exchange, the leader in exchange services for owners of prestigious residence clubs and luxury, professionally managed vacation homes, announced the Whiteface Lodge as the newest addition to its growing portfolio of international vacation destinations. Evoking the Gilded Age splendor of the historic Adirondack Great Camps in its rustic timber design, the Whiteface Lodge is tucked into the picturesque woodlands of the Adirondacks' High Peaks region in Upstate New York.
Completed in June 2005, the Whiteface Lodge is the vision of a former Olympian and developer who used decades of building experience to create one of the grandest properties in the entire Adirondack Park. Considered one of the best lodges of its kind in the country by many, its luxurious accommodations set it apart from other Adirondack resorts. Guests enjoy access to luxury residences that range from one-bedroom suites to three-bedroom grand suites, all captivating a rustic mountain design with warm woods, antlers, and other forest-inspired dcor complete with full kitchens, common areas and gorgeous views of Adirondack Park.
In addition to spacious, lavish suites, the Lodge boasts several on-site amenities to elevate its status including, the Lake Placid Spa that has been listed in the Top 100 spas in North America by Cond Nast Traveler, fitness center with yoga and exercise classes, tennis courts, outdoor heated pool and hot tubs, winter ice skating rink, outdoor campfires complete with S'mores roasting, children's programs, game room, movie theater, bowling alley, and one of the best restaurants in Lake Placid, KANU Dining Room.
"We are excited to partner with the Whiteface Lodge, giving Exchange members access to a plethora of year-round indoor and outdoor amenities and activities," said Rob Goodyear, President of Elite Alliance. "The Lodge offers gorgeous views of Adirondack Park from its mahogany balconies, making it incomparable to other mountain resorts in the area. The Lodge is our first upstate New York retreat to be added to our Exchange portfolio of international destinations, and I couldn't be more pleased with its services."
Whiteface Lodge offers visitors an impressive number of ways to escape the everyday world, where they can immerse themselves in vacation splendor. From extraordinary on-site amenities, to easy accessto local recreational facilities, travelers can forge lasting memories at this Lake Placid sanctuary.
About Whiteface Lodge:
Considered by many as one of the best hotels of its kind in the country, the Whiteface Lodge is nestled in Adirondack Park. This six-million-acre recreation area in upstate New York has drawn nature lovers for decades (past visitors include Ralph Waldo Emerson, the Vanderbilts, and Marjorie Merriweather Post). In the heart of the park on Lake Placid, the Lodge evokes the region's 19th-century heyday with a wood-beamed exterior, cozy carpet-strewn sitting rooms and cast-iron fireplaces. Amenities and services are decidedly 21st-century, as is the focus on family travel and mountain escapes. The resort offers every imaginable activity for families and adult travelers including a movie theater, bowling, canoeing, and ice skating in the winter. KANU restaurant and Peak 47 feature classic culinary creations and the resort spa has hot tubs, steam rooms, saunas, wellness classes, fitness center and a full-service spa and salon menu. New Yorkers choose this Adirondack Mountain resort for business, pleasure, and even weddings, thanks to its many on-site venues.
For more information on the Whiteface Lodge, please visit http://www.thewhitefacelodge.comor call 518.523.0505.
About Elite Alliance:
Thirty years ago, the founder of Elite Alliance created the world's first residence club at top-rated Deer Valley Resort in Park City, Utah. This innovative, fractional ownership model, which increased market size and profitability for developers, became the fastest-growing segment of the vacation home market. As Elite Alliance's portfolio of luxury residence clubs expanded, they introduced the Elite Alliance Exchange program to allow owners to enjoy other destinations at nominal expense. Elite Alliance quickly earned a reputation for first-class customer service in facilitating and coordinating exchange vacations. As a result, Elite Alliance Hospitality was created to provide robust management services for residence clubs, hotels and resorts that improve operational performance and client satisfaction.
Today, Elite Alliance continues to set the standard for excellence in vacation exchange, hospitality management and fractional real estate consulting, always guided by a commitment to integrity and innovation.
For more information on Elite Alliance, please visit http://www.elitealliance.comor call 866.407.5218.
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Elite Alliance Adds the Whiteface Lodge to Its Exchange Program - PRNewswire
Focus On Your Health In 2021 With SDSU Extension – Yankton Daily Press
Exercise Programs Comments Off on Focus On Your Health In 2021 With SDSU Extension – Yankton Daily Press
BROOKINGS SDSU Extension is inviting South Dakotans to get active and get healthy in 2021. Better Choices, Better Health SD will once again host, this time virtually, a series of free chronic disease self-management education and physical activity programs in the new year. Every workshop is built on tried and true ways of achieving better health at any age or ability level.
Fit & Strong! and Take a Step & Walk With Ease, and BCBH-SD Chronic Disease Self-Management workshops are open to all South Dakota adults. Individuals who are currently sedentary and looking to become more active or individuals who are living with ongoing physical and/or mental health conditions will benefit the most from attending both types of workshops, says Megan Jacobson, SDSU Extension Nutrition Field Specialist. BCBH workshops provide individuals living with ongoing physical and/or mental health conditions and caretakers with tools to help manage their condition and improve quality of life.
Participants can choose from the following group and self-study programs:
Offered as an eight- or 12-week exercise program, each session of Fit & Strong! @ Home will include aerobic exercise and strength training with ankle weights as well as group discussion and education. The 1-hour sessions will be held two to three times each week and will be led by two certified instructors.
These group workshops will be offered over six weeks and will specifically focus on different health conditions including chronic disease, chronic pain, cancer or diabetes. The 2-hour weekly sessions will be held via Zoom and led by two BCBH-SD certified leaders. Workshop groups will be limited to six to 12 participants and each participant will receive a free supplemental book and CD.
Take a Step & Walk With Ease
A self-directed six-week walking program, this workshop also offers optional weekly zoom sessions to further discuss and learn strategies for walking safely and setting walking goals. The 30-minute, live-group weekly sessions will be held via Zoom and led by two Walk With Ease, CPR certified leaders. A free Walk With Ease guidebook and walking resources will also be offered to participants.
A self-study approach, this six-week program will help participants and caregivers learn techniques for managing chronic conditions. The small group, one-hour weekly phone check-ins will be led by a certified BCBH-SD leader. Participants will also receive a toolkit which includes a supplemental book, relaxation and exercise CDs, self-guided study resources and a pre-test.
Fit & Strong and Walk With Ease are programs that strongly focus on physical activity goal setting and engagement, as well as sustainable behavior change. In addition, BCBH self-management workshops teach participants skills that can truly change how they view health, says Nikki Prosch, SDSU Extension Health and Physical Activity Field Specialist. The suite of program options SDSU Extension offers all aim to promote sustainable health changes in participants, that will benefit participants beyond the workshop session.
For more details on specific program dates in 2021 and to register, visit the Better Choices, Better Health website, http://www.betterchoicesbetterhealthsd.org or call 1-888-484-3800.
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Focus On Your Health In 2021 With SDSU Extension - Yankton Daily Press
Programs with the Sherborn Council on Aging: Updated vaccine information – Wicked Local
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Vaccine Information (update)
BILH and BID Needham will be opening a vaccination site on the Newton/Needham line at the old Boston Sports Club on Wells Avenue, slated for Feb. 22. New sites are continually being added.
There are different platforms for each type of site, it is not a centralized system. Pharmacies use a different platform than the state does, etc. It is recommended that you start your search for appointments using the state site. There are a lot of scams out there. The website can be rather clunky to use, they are working on improvements. It may take time to figure things out.
Remember you will never be asked for your Social Security number or credit card information. Vaccines are free to all even if you don't have insurance.
Appointments are continually being added; currently, the supply of vaccines is in limited supply. They cant add appointments unless they have the supply. This will change as time goes on.
If you need transportation to a vaccine site, the COA can provide a ride through JFK for free through our transportation grant. This grant is good until March 31. You can call the office for information at 508-651-7858.
A call-in hotline is coming to help those who are not good with technology or dont have access. Once we get that number, we will pass it along. We will do our best to help you schedule.
Some major health systems are reaching out to their patients that are eligible.
The state is working on distributing the vaccine to those who are homebound or have trouble getting out of their home. Again, once we find out information we will pass it along.
The Board of Health and the COA will do our best to keep you updated as to what is developing, the information changes almost hourly. Feel free to call the office or check the town website at https://www.sherbornma.org/.
Coffee and Conversation
State Rep. David Linsky Friday, Feb. 12, 10 a.m. via Zoom.
Email coadirector@sherbornma.org or call the office to register.
Emergency Preparedness Training
Wednesday, Feb. 10, at 10:30 a.m.
This free training will be presented by the Massachusetts Office on Disability on Zoom.
Are you prepared for an environmental disaster or emergency? This training funded by the Department of Homeland Security gives you the knowledge and supplies you need to be ready. You will learn about emergency response resources and procedures within the local community and the individual steps you can take to be prepared.
Participants who qualify will receive a free emergency go kit. Please register ahead of time Go Packs are limited, so sign up today. Register by calling the COA office or email coadirector@sherbornma.org.
Need a New Mask?
The COA has a supply of masks. If you need a new one, please contact the office and we will make arrangements to get one to you.
Exercise classes
Now you can start exercising at the beginning or end of the day. Your first class is free.
Every Thursday, join us for a weekly walk at 10 a.m. Meet us at the Holliston Rail Trail at the Gazebo. Weather permitting.
Vinyasa Yoga
Mondays, 9-10 a.m.
Tone and Stretch
Tuesdays, 9:30-10:15 a.m.
NEW - Zumba Gold
Wednesdays, 4-5 p.m.
Cardio, Core and More
Fridays, 11-11:45 a.m.
Once registered, you will receive the Zoom link and instructions. Contact the COA (508-651-7858 or coaprograms@sherbornma.org) for details.
Sand for Seniors
Are you in need of sand and salt this winter?
The Sherborn COA, along with Sherborn DPW, are happy to assist you in delivering SAND FOR SENIORS.
If you are a senior living in Sherborn and could use some sand this winter for your walkways, give us a call. We have a limited number of 5-gallon buckets that will be filled with a sand/salt mixture from the DPW garage and delivered right to your home sometime in the coming weeks by a team of dedicated volunteers and staff.
Supplies are limited, so please contact the COA office if you want to be put on the list for delivery. Call us at 508-651-7858 or email coaprograms@sherbornma.org the following information: Your name, address, and if you already have a bucket that needs refilling or if youre in need of a new bucket. Also, indicate where you would like the bucket left.
Join the Friends of the COA
The Friends of the Sherborn Council on Aging is a nonprofit organization established in 2008 by the late Peggy Sacuto, was a longtime Sheborn resident an advocate for older adults. The Friends mission is to assist and work closely with the Sherborn COA.
Additionally, The Friends fundraise for programs, events, projects, facilities or support services for Sherborns older adults, their families and caregivers. They help to supplement the town budget which allows us to provide more offerings during the year.
They have openings for new members. Anyone that is interested in learning more about the Friends are welcome to contact one of the board members or attend an upcoming Friends board meeting. Would you like to learn more about the Friends? Contact Audrey Raycroft on how you can become involved. Her email address is: araycroft@comcast.net or call her at 508-954-2647.
Firewood for Seniors
The firewood program for those 65 and over has begun. If you are 65 and over you can order firewood (1/3 cord) on a first-come, first-serve basis and the Mens Group known as the Nipmucs will deliver it to your home. The cost is $80 for 1/3 cord. For those under 65, you can call and have your name placed on a waiting list. Your cost is $115 for the 1/3 cord.
Please call the Council on Aging office at 508-651-7858 as they will help coordinate the delivery.
The Nipmucs are looking for men to help them split wood in the Town Forest. You can contact Charlie Williams at 508-395-9049 to sign up to help. It's a great way to exercise and get some fresh air.
Sherborn Library news
The Sherborn Library now has an outdoor book drop open 24 hours a day, seven days a week. A huge thank you to the Friends of the Sherborn Library for their generous donation to make this possible.
The library will quarantine returns for 72 hours, so items will remain on your account for longer than usual.
SHINE Appointments
The SHINE (Serving Health Insurance Needs of Everyone…on Medicare) program offers free, confidential counseling on all aspects of health insurance to anyone on Medicare. While in-person appointments are not being scheduled, help is available by phone. You can call the COA office and we will coordinate the appointment with you.
Scam Alert
Never give your Medicare number, your Social Security number, your bank account information, your credit card numbers or any other personal information to someone you do not know and trust.
Trash Pick-Up
If you are an older adult or considered to be someone at-risk if exposed to the coronavirus, please do not visit the Sherborn Transfer Station. Out of concern for the health and safety of our older adult residents and those at elevated risk, the town of Sherborn is working with Ruane & Father to provide rubbish pick-up services with the fee being waived.
Please call the COA Office at 508-651-7858 for pick-up or emailcoadirector@sherbornma.org
Connected to the Town
Please rely on reliable news sources for information. The town is working hard to keep the website updated as changes take place. Click on the red banner on the home page.
Free rides to medical appointments or treatment, along with weekly trips to Roche Brothers or Market Basket are available through the Council on Aging. Please contact us if you have any questions or for transportation voucher.
Nursing Home Hotline: The hotline is staffed seven days a week from 9 a.m.-5 p.m. Staffers coordinate with state agencies to find answers to callers questions. Call 617-660-5399 anytime to connect with the hotline.
Alzheimers Association: 24/7 Hotline at 800-272-3900
Department of Public Health website at mass.gov/2019coronavirus, the World Health Organization at https://www.who.int/emergencies/diseases/novel-coronavirus-2019. Both sites are updated with more information on a regular basis. You can also link to these sites on the home page of the town website at http://www.sherbornma.org.
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Programs with the Sherborn Council on Aging: Updated vaccine information - Wicked Local
Learning and sports center gives kids chance to grow from the ‘Roots’ up – Reminder Publications
Exercise Programs Comments Off on Learning and sports center gives kids chance to grow from the ‘Roots’ up – Reminder Publications
EAST LONGMEADOW Since the East Longmeadow Arbors Kids, which used to host a daycare, an afterschool program and a camp, closed during the early days of the COVID-19 pandemic, the property at 126 Industrial Dr. has sat vacant. But opening this month, three Westfield-based businesses are breathing new life into the location.
Its a wonderful place, Frank DeMarinis, owner of the complex on Roots Road in Westfield that houses the Roots Learning Center, Roots Athletics and Roots Gymnastics, said of the new location. Itll be another safe haven for kids. Itll give kids a head start before they enter kindergarten.
The Roots Learning Center has been a staple in Westfield for 10 years, said Executive Director Stephanie Anderson. Now, she plans to bring that experience to East Longmeadow.
We offer a beautiful facility with awesome staff. We treat all the kids like family, Anderson said.
Rather than offering simple daycare services, the center is a full pre-school, certified by the Department of Early Education and Care (EEC) and staffed with two teachers for every 20 kids, Anderson said. She added, All children are prepared for kindergarten when they get there. She also noted that all staff are background checked, as required by the EEC.
Anderson said that the East Longmeadow location will be run by former Arbors Kids Director Sam Stone and will open at the beginning of February with about 68 spots. It will expand to about 100 positions in March. The Roots Learning Center accepts children from 4 weeks to 14 years of age. There are limited hours during the pandemic, from 7:30 a.m. to 5 p.m., but Anderson expects to expand the hours to 7 a.m. to 6 p.m., once COVID-19 concerns ease.
An email was sent to all families who used to have children enrolled in the East Longmeadow Arbors Kids inviting them to return to the location for childcare services from Roots. Roughly 10 families have decided to come back, Anderson said.
For the older kids in the centers care, the center is running an afterschool program and will host a summer camp. These services will include after school help and activities. Anderson said the center is exploring offering monitored remote learning, as well.
Children at the Roots Learning Center will have the opportunity to use the fields on the property, said Jason Blunt, general manager of Roots Athletics East Longmeadow. The facility has an indoor field that measures 100-feet by 72-feet. There is also an outdoor field on site.
Roots Athletic Center will begin offering sports programs in late February, starting with soccer. Weve had a good amount of interest, especially with our soccer program, Blunt told Reminder Publishing. The most exciting part is our programming is unique. Theyre high-quality sports programs.
Registration for the Roots Soccer Academy, for age groups from 3 to 15, is already underway and classes begin Feb. 23. The sport of soccer is a lot of fun, Blunt said, but ultimately it is a catalyst for a lot of life lessons community, bravery, teamwork. The academy runs three to four days a week, with games on Saturdays. Classes are separate for younger boys and girls, with coed classes for those ages 9 and up.
Later in the year, Blunt will begin offering the Roots Lacrosse program for kids 9 years of age and up. There will also be mixed-sports classes for preschool-aged children.
Involving kids in sports teaches them determination and sets them up to be leaders in their community, said DeMarinis.
When not in use, Blunt said the indoor and outdoor fields are going to be rented by the East Longmeadow Recreation Department and local soccer programs. The outdoor field will be turfed in the future, possibly this summer, DeMarinis said.
In a separate portion of the building, beginning Feb. 8, Roots Gymnastics will be offering opportunities for children to move, tumble, balance and jump. Steve Pryor and his partner Pam Pryor offer classes for children as young as 6 months and up to 9 years of age.
In addition to gymnastics, there are classes on basic fitness and Ninja classes, which includes running, jumping, climbing and kicking. There is also a class for young toddlers and a parent.
Like the Roots Athletic Center, Roots Gymnastics has set aside blocks for children from the Roots Learning Center to incorporate movement and exercise into their day.
Pryor stated that the safety protocols are strictly enforced. Despite this, he said, activities provide a sense of routine and normalcy to kids during the pandemic.
For more information on the programs offered at Roots East Longmeadow or to register, visit https://www.rootslearningcenter.com, https://www.rootsgymnastics.com, or https://rootsathleticcenter.com.
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Learning and sports center gives kids chance to grow from the 'Roots' up - Reminder Publications
Happening at the Jenks Center – Wicked Local
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Community Content| Wicked Local
The Jenks Center continues to remain closed to promote public safety resulting from the coronavirus outbreak. Check our website for updates. Staff are operating with minimal coverage to support older adults in Winchester. Please call 781-721-7136 if you need assistance.
Upcoming events
Livestream: "LINCOLN AND LIBERTY": 7 p.m. Feb. 4.What if Lincoln kept a diary during the Civil War? Join New York Times best-selling author William Martin for a talk about his historical suspense book,"The Lincoln Letter," where his treasure hunters, Peter Fallon and Evangeline Carrington, go to Washington, D.C., in search of Lincoln's diary. Travel with them to the modern city and deep into the history of the Civil War. A fascinating presentation from the Jenks Center archive of this amazing author. Tune to WinCam Verizon Channel 36 or Comcast Channel 8. Available on our website after the livestream date. Sponsored by agrant from the Cummings Foundation.
Virtual: "WOMEN IN COMEDY WHO PAVED THE WAY": 1 p.m. Feb. 8.Join us for a fun time looking at the life of one of Hollywoods greatest icons, Lucille Ball. An American comedian, actress, model, studio executive and producer, Lucy continuously broke barriers for women in the entertainment business. She starred in and produced the sitcom I Love Lucy,"a series that became one of the most beloved programs in television history. We welcome back Debi Block, as she looks at Lucys life on and off the big screen, before and after Desi, and shares some of Lucys funniest TV sitcom moments. Come to laugh and reminisce together. Debra Block, creator and artistic director, has been involved in theaterfor over 28 years. Space limited. Visit our websiteto register and obtain the Zoom link. Sponsored by agrant from the John and Mary Murphy Educational Foundation.
Virtual: MAKE A NEW YEAR'S RESOLUTION: Get Your Affairs in Order!: 9-10 a.m. Feb. 9.Back by popular demand, we have added two new dates to register for this free online webinar. Psychologist and end of life doula, Emily McClatchey, will introduce the five simple steps you can take today to rest assured that youve taken care of your affairs before a crisis strikes. Register on the Jenks websiteto obtain the link for the 30-minute Zoom webinar followed by Q&A.
Virtual: MAKE A NEW YEAR'S RESOLUTION: Get Your Affairs in Order!: 9-10 a.m. Feb. 9.Back by popular demand, psychologist and end of life doulaEmily McClatchey will introduce the five simple steps you can take today to rest assured that youve taken care of your affairs before a crisis strikes. Register at http://jenkscenter.org to obtain the link for the 30 minute Zoom webinar followed by Q&A.
Virtual: TRAVELOGUE TO ISTANBUL: 1:30 p.m. Feb. 9.We welcome back Tony Conte for another enlightening and enjoyable travel adventure to beautiful Istanbul, Turkey, the only city to span two continents and serve as the capitol of three great empires: Roman, Byzantine and Ottoman. Istanbul served as the gateway between East and West for centuries and contains many architectural and other reminders of its storied past. From the comfort of your warm home, learn about the fascinating details of this ancient city through the photos and commentary by Tony Conte. Register to obtain the Zoom link.
In person: BLOOD PRESSURE CLINIC: 10 a.m.-noon Feb. 10. The Jenks nurse will offer blood pressure checks by appointment only. To comply with state COVID-19 guidelines and regulations, masks are required, and 10 feet social distancing must be maintained if waiting. Disinfecting between patrons and disposable arm sleeves for blood pressures will be provided to ensure everyones safety. Please call the Jenks at 781-721-7136 for a time slot.
Virtual: GRACEFUL AGING THROUGH AYURVEDA: 7 p.m. Feb. 10.Aging is a natural and inevitable phenomenon. The goal of graceful aging is to die young as late as possible:young at heart, in body, in mind, in spirit! Ayurveda, an ancient health science, identified geriatrics as an independent branch of medicine 5,000 years ago. Ayurveda provides a treasure trove of guidelines and resources to live by to experience a wholesome healthful life of fulfilled potentials and a smooth journey into the wisdom years. Join Pratibha Shah BAMS, MD (Ayurveda), MPH, to learn more about these guidelines and resources. Dr. Shah holds a Bachelor of Ayurvedic medicine and surgery from Mumbai University, a Master of Diseases from the National Institute of Ayurveda in Jaipur, and a Master of Public Health from Boston University. An editor with the Ayurveda Journal of Health, she also practices in the Greater Boston area. Register to obtain the Zoom link. Sponsored by agrant from the Cummings Foundation.
Virtual: LIBRARY ONLINE: Foreign Language Learning Opportunities: 1 p.m. Feb. 11. Do you speak another language? If you are learning or brushing up on your foreign language skills, there are websites and apps that can help you and make it fun at the same time. Join Nancy McColm, Head of Technology and Information Services with the Winchester Public Library, to learn and discuss Mango Languages, Duolingoand more options. Register to obtain the Zoom link.
Virtual: COMPOSERS CORNER: 7 p.m. Feb. 11.How do composers approach writing music? Join Andrew Celentano for aninterview with Doug Hammer, an award-winning pianist, composerand producer who started playing piano at the age six. A graduate of Berklee College of Music in Boston, Doug gained experience in everything from record production to orchestration and arranging. After Berklee, he opened his own studio and production company, Dreamworld Productions, where he worked on projects for film, web, TV, radioand corporations. Mr. Hammer has also released his own music and is widely popular on internet, satelliteand radio stations all over the world. His albums include "Solace," "Travels," and "Piano2" (series of piano duets where he plays both parts.) Doug has performed at New Yorks Carnegie Hall and continues to tour regularly. Andrew Celentano, himself a local pianist and composer, interviews talented musicians in the Boston area that compose and perform their own pieces. Register to obtain the Zoom link. Sponsored by agrant from the Cummings Foundation.
Exercise classes
This month we continue to offer weekly exercise classes. Register for your class session, pay for the month and receive the link that will be used for every class in the session. There are no drop-ins. When registering, please type in your email address correctly or you will not receive the confirmation email and link. Check for accuracy! Please call the Jenks with any questions at 781-721-7136.
Virtual: MUSCLE CLASS: 3:30 p.m. Thursdays starting Feb 4. Join this class to focus on muscle conditioning, strength training, balance, and stretching, all while seated, standing, or on mats (optional). Enjoy upbeat music with exercises that are challenging yet safe, and easily modified for all fitness levels. Bring your weights and resistance bands. Instructor: Gail LaRocca. Registration required; 4 classes in this session. Cost: $20. Register on our website for the Zoom link.
Virtual: DANCE FEVER CLASS: 3 p.m. Fridays starting Feb. 5. Join this class for a low-impact aerobic workout timed to oldies but goodies and current day tunes. Instructor: Gail LaRocca. Registration required; 4 classes in this session. Cost: $20. Register on our website for the Zoom link.
Weekly happenings
Virtual: CONVERSATIONAL FRENCH: 10:45 a.m. Wednesdays. Experienced speakers engage in conversation discussing society, politics, culture, movies. All are welcome. Call the Jenks Center to learn more.
Virtual: POETRY: 1p.m. first and third Wednesdays. Recommend, recite, share poems. Discuss poets and the many forms of this artistic and emotional literature. Register and obtain the Zoom link on our website.
Virtual: DROP-IN COFFEE HOUR: 10 a.m. Thursdays. Join our weekly Zoom Coffee Hour to see your friends, meet new people and enjoy some conversation. Bring your favorite beverage and drop in. Talk about whats on your mind or ask some questions. Zoom link available on our website: http://jenkscenter.org. Hope to see you there!
Virtual: LORINS ROUNDTABLE OF CURRENT EVENTS: 11 a.m. Thursdays. Join Lorins discussion on our news today: worldwide pandemic, struggles over civil rights, presidential election, and more. Lorin Maloney will facilitate a dialogue on a new topic each week. Learn some history, hear some facts and share your thoughts. Additional ideas welcome! Registration required at our website to get the Zoom link.
Virtual: CONVERSATIONAL GERMAN: 2 p.m. Thursdays. Whether fluent or beginning, join conversational German to practice speaking, expand your vocabulary and have fun. All are welcome. Leader: Peter Rosenberger. Register on our website to get the Zoom link.
Virtual: WILSON SCIENCE & TECHNOLOGY FORUM: 10:45-11:45 a.m. second and fourth Fridays. Join this enthusiastic discussion about science and technology topics ranging from climate change, to solar power, and cyber security. Our meetings include spontaneous topics as well as planned presentations offered by participants in advance. Call the Jenks Center if interested in learning more.
Virtual: ONE-ON-ONE TECH HELP: Since you cannot drop in at the Jenks Center for help with your tech devices during this pandemic, our tech help team has designed a new way to serve you remotely. Send an email to techhelp@jenkscenter.org, explain what device you have (computer, tablet, phone, Apple, PC, Android), identify the problem and provide your phone number. A team member will contact you to discuss how they can help. If you cannot send an email, call the Jenks Center 781-721-7136, ask for the Tech Group, and leave your name and phone number.
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Happening at the Jenks Center - Wicked Local
ERSOY: Here’s the easiest, quickest weight-loss strategies – The Garden Island
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There are thousands of diet books, hundreds of types of diet, many quick fixes or fad diets. All that everyone wants to know is how to lose weight fast, and easily.
The answer is not always as easy as move more and eat less. It all depends on what type of movement are you doing and how much intensity you are applying. And not all food sources will give the same results that we want, even if the calories may be the same.
Now you may be thinking that no-one has the perfect answer. On the other hand, ironically, everyone actually knows what they need to do to lose weight. The hurdle may be only that they do not know how to modify their behavior and change their lifestyle in the long term. Staying at a healthy weight for your age and height will make a huge difference for healthy aging and for your quality of living. No one wants to be dependent on someone else when we get older. However, we dont seem to understand the importance and give this the real attention that is needed to make it happen.
I actually just learned a new phrase, Hyperbolic discounting. According to BehaviorLab.org it refers to the tendency for people to increasingly choose a smaller-sooner reward over a larger-later reward as the delay occurs sooner rather than later in time. When offered a larger reward in exchange for waiting a set amount of time, people act less impulsively (i.e., choose to wait) as the rewards happen further in the future.
Everything that you do for improving your health can eventually lead you to become stronger, more healthy, and help you age better. You may not see your reward now, but you will be thankful in the future for sure.
I know now that you may be thinking where to begin, and it can seem very complicated, especially when were told that on average we make over 220 food related decisions every day. Although we still can make many of these decisions consciously, so it ultimately all comes down to mindful living. However, I completely understand how challenging it can be to practice mindful living and at the same time be surrounded with many distractions.
Here are some easy steps to start changing your lifestyle and to keep the changes that you make in the long term:
Each morning, start your day with some type of movement, even just a few minutes stretching, walking, yoga or intense cardio.
Make your first meal of the day a low carbohydrate and high protein meal.
Dont reward yourself with food.
Consume protein with every meal, ideally animal protein.
Once or twice a week try 18 to 24 hours fasting.
Weigh yourself twice a week and keep a record of your weight.
Dont say you cant eat something that you may be craving, instead say I dont want to eat this. Words have tremendous power.
Educate yourself on the subject. Read, listen to podcasts, and do your research.
If you want to see quick results then you must approach it strategically. Remember the story of the turtle and the rabbit? Running towards quick results without understanding and observing the journey could easily lead to failure.
I am a big believer too in prolonged fasting for healing purposes and for quitting addictions such as sugar and coffee.
As I have mention many times all of these suggestions are for healthy individuals, so if you have any specific health problems or if you are using medications then of course please ask your health care practitioner before making changes. Everyone has biological differences and different health histories too. But wherever you are in your health journey you can still make positive changes for the better. For most people being overweight is a choice that can increase the risk of many chronic diseases. The good news is that you can still make big changes.
Resources:
http://behaviorlab.org/Papers/Hyperbolic.pdf
Ayda Ersoy, nutritionist (Dip.C.N., Dip.S.N.), master trainer (CPT ACE, NCSF, CanfitPro), registered yoga teacher, founder, Health Angel Nutrition, Fitness and Wellness, founder, SMS (Stability, Mobility Strength) Intuitive Training System.
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ERSOY: Here's the easiest, quickest weight-loss strategies - The Garden Island
Intermittent Fasting: Methods and Plans – Greatist
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Ready to break away from diet culture, but want some structure to change up your eating habits? Intermittent fasting (IF) isnt like other fad diets that restrict what you can and cant eat. Instead, it focuses on when food *should* be eaten to reap certain benefits.
Heres what you need to know before you start intermittent fasting and how to choose the right plan.
Back in the day, refrigerators and grocery stores were nonexistent. This led our hunter-gatherer ancestors to unintentionally fast until they were able to find their next source of food.
To sum things up, IF is a way of eating where you flip flop between periods of time when youre chowing down and when youre not.
Since humans were capable of functioning without food for long periods of time, fasting now and again may be more natural than eating three to four-plus meals a day.
You may even see fasting done for religious or spiritual reasons in Islam, Christianity, Judaism, and Buddhism.
Take your pick from the handful of IF options some more extreme than others.
This method is good for beginners to give a whirl. Fast for 12 hours each day, which can include when you snooze. Once your evening meal is over and you tuck in at night, your body fasts until breakfast arrives.
The easiest way to do the 12-hour fast is to include your sleeping time into your fasting window. For example, stop eating at 8 p.m. and wait until 8 a.m. to have breakfast.
You might even already be doing the 12-hour fast without even knowing!
Similar to the 12/12 method, the 16/8 method extends your fasting period to 16 hours.
This method could be a bit difficult for breakfast lovers. But people who tend to skip breakfast may already (though unintentionally) fast this long. Depending on how late you eat in the evening, or how early you eat lunch, skipping breakfast alone may give you a 16-hour fasting period.
One perk is that youre able to drink a cup of coffee (without sugar or cream), water, or other zero-calorie beverages during your fasting period.
If you opt for the 5:2 fasting method, youll eat normally 5 days per week and then reduce your calories for the other 2 days.
On reduced days, men usually consume around 600 calories and women eat 500 calories. Most people choose to separate their modified fasting days so there is always a nonfasting day in between. For example, you could choose to fast on Monday and Thursday.
There has been a lot more research on this method compared to other forms of IF. A 2020 randomized controlled study found that its a beneficial method for weight loss without the addition of exercise.
This large, yearlong study also found that the 5:2 method of IF can be as effective as traditional dieting for weight loss.
This IF method requires a full 24-hour fast one or two times per week. An example is to stop eating at 7 p.m. on Monday and then fast until 7 p.m. on Tuesday, completing the full 24-hour cycle. Youre also allowed zero-calorie beverages during the fasting period.
Fasting for a full 24 hours can be difficult for many people, leading to the inability to stick with this eating style. The best option is to start with a fast that lasts 12 to 16 hours and work your way up.
This option is one step further than eat-stop-eat and includes a 24-hour fast every other day.
There are different versions of this method, with some sticking to strict no solid foods for 36-hours and others allowing around 500 calories on fasting days.
True alternate-day fasting leads to fasts of about 36 hours because youre not eating for a full calendar day so youre fasting overnight, all day, and overnight again.
Again, this method is pretty extreme and can be difficult to continue long term. Any fasting beginners or individuals with certain medical conditions should also skip this method.
Research has also shown it may not even be necessary to fast this strictly to reap benefits. A 2017 study found that weight loss, weight maintenance, cardiovascular protection, and adherence was not better with alternate-day fasting compared to calorie restriction (75 percent of energy needs every day).
Also referred to as The Warrior Diet, this form of fasting isnt for beginners since it can be quite extreme (but still not as bad as true alternate-day fasting).
Basically, you fast for 20 hours in the day, with the option to eat small amounts of fruits and vegetables, then have one large meal within a 4-hour window in the evening.
Supporters of this method claim humans are natural nocturnal eaters. Its not for everyone though. People may struggle with eating such a large meal close to bedtime or even sticking to the strict guidelines.
Fasting makes your body go through changes on both a cellular and molecular level. Some specific changes may include:
Our pituitary gland releases HGH which is beneficial for regulating body fluids, bone and muscle growth, fat and sugar metabolism, and even heart function. This hormone naturally decreases as we age and can be unnaturally low due to certain medical conditions.
A 2012 study found that a 24-hour fast increases total growth hormone levels in young, healthy adults.
The downsides? Continuously high HGH levels can cause bone weakness, fatigue, or decline in muscle mass.
This hormone regulates the amount of glucose (aka sugar) found in our blood by helping it enter our cells for fuel. When our body is resistant to insulin, glucose cant get into the cells as easily, causing a buildup of glucose in our bloodstream and potentially leading to type 2 diabetes.
A 2019 study discusses the effectiveness of IF on insulin resistance due to its ability to reduce BMI. Individuals taking insulin or medication for type 2 diabetes should be wary of fasting as it can lead to low blood sugar.
If youre taking these medications or have diabetes, its a good idea to chat with your medical provider before fasting.
Sometimes there are old and dysfunctional proteins hanging around in cells that our body digests and removes in a process called autophagy.
A 2018 article discusses the ability of intermittent fasting to activate autophagy in organs and cultured cells, beneficial for enhancing cancer treatments.
Unfortunately, autophagy can be a double-edged sword. The same article discusses that autophagy can be beneficial for suppressing some tumors but can also promote them depending on the stage and type of tumor.
Our genes or DNA hold instructions to create protein or other molecules and are responsible for most of what goes on in our body. Intermittent fasting can alter whether certain genes are stimulated or suppressed.
A 2020 study found that 30 days of a 14+ hour daily fast resulted in changes to genes that could promote health and longevity. For example, the APP gene was reduced, which creates amyloid plaques often seen in Alzheimers disease.
Much of this research is short term, with more long-term research needed.
If youre looking into IF to help you shed a few pounds, youre likely to see a drop on the scale due to the decreased number of calories eaten over the week. This is only true if you dont overeat during the eating periods to compensate for the fasting periods.
A 2018 systematic review and meta-analysis examined how effective intermittent fasting was for adults with overweight or obesity trying to lose weight. The various IF methods researched included alternate-day fasting and fasting for 2 to 4 days per week.
The results found that intermittent fasting results were effective, but comparable to groups doing a continuous energy restriction (decrease of about 25 percent of recommended energy intake each day).
Therefore, the overall reduction of calories is what promotes weight loss, not limiting your eating timeframe.
In the end, there is no one weight loss diet that works for everyone. A 2020 review discusses how intermittent fasting is a recommended option to promote weight loss, but only if youre able to stick with it long-term. Do what works for you!
Beyond the promotion of weight loss, what else does intermittent fasting have to offer? Research has shown other benefits may include:
Inflammation is normal, but too much inflammation can lead to conditions like cancer and heart disease. C-reactive protein (CRP) elevates when inflammation is lingering somewhere in our body.
A 2019 study found that men completing a 16:8 fasting eating pattern for 29 consecutive days led to a significant decrease in CRP levels which is associated with less inflammation.
Cardiovascular disease is the No. 1 cause of death across the world, with most deaths coming from heart attacks and strokes. Intermittent fasting can actually limit a lot of the risk factors that lead to the development of cardiovascular disease.
IF may reduce plaque buildup, prevent high blood pressure, and limit cardiac hypertrophy (enlargement or thickening of the heart muscle) according to a 2019 overview.
The second leading cause of death, cancer, is typically treated by either chemotherapy, radiation, or surgery. A 2016 review concludes that periodic fasting and fasting-mimicking diets without calorie restriction may promote disease prevention and enhance disease treatment when it comes to cancer.
A fair warning from a 2019 article is that intermittent fasting should be taken with extreme caution in the oncology world. Thats because up to 80 percent of people with cancer may be dealing with malnutrition, and the unintentional restriction of calories or other important macronutrients may create further issues.
Our brain is one complicated organ, controlling pretty much our every move. When it comes to fasting, a 2017 study found that a small group of women fasting during Ramadan had increased levels of serotonin, brain-derived neurotrophic factor, and nerve growth factor.
These are all essential in brain health by helping grow and maintain certain neurons and keeping our memory sharp.
Many wonder whether intermittent fasting may add a few more years to your life. A 2014 review found a 30 percent dietary restriction increased the lifespan of rodents mainly due to delaying the onset of chronic diseases.
The problem here? These studies are animal-based which can provide very different results compared to human studies.
Give us more research
Dont get your hopes up and expect all of these benefits by starting IF. More long-term human studies need to be done to confirm conclusions from current short-term and animal studies.
Intermittent fasting has a good safety record. As long as youre not severely undereating and choosing nutrient-rich foods, intermittent fasting can be totally safe.
But intermittent fasting can be more harmful than helpful for certain groups of people.
If youre underweight or have a history of disordered eating, schedule an appointment with a health professional before starting up a fasting diet. The restrictions that come along with IF can trigger harmful eating patterns.
IF may also affect women and men differently. Calorie restriction can disrupt important hormones in female bodies.
A 2014 review found that certain hormones cant communicate with the ovaries if calorie intake is too low, resulting in irregular periods, infertility, poor bone health, and other negative effects.
Women may want to opt for a modified approach to intermittent fasting, like shorter fasting periods and fewer fasting days.
Play IF safe
Chat with your doc before you start IF, since certain medical conditions can be negatively impacted by the change. This especially true if you:
Slow and steady wins the race! If youre new to the fasting game, start with a beginner approach by fasting for 12 or 16 hours.
If you find this method is easy and you want to advance, start up a 24-hour fast 1 or 2 times per week (eat-stop-eat) or restricting calories 1 to 2 times per week (5:2).
There is no one-size-fits-all approach. Try different methods and see what feels best for you.
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Intermittent Fasting: Methods and Plans - Greatist
Diet and fitness experts debunk 10 glaring weight loss myths that could be sabotaging your goals – Insider – Insider
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From extreme juice cleanses to supposed miracle supplements, some folks seem willing to try just about anything to lose weight. However, experts say many of these fast-track methods are based on myths, since weight loss is the result of consistently taking in fewer calories than you expend over time and making smart dietary choices.
According to Artur Viana, MD, clinical director of the Metabolic Health & Weight Loss Program at Yale Medicine, one of the most popular weight loss myths is that all you have to do is exercise more and you'll lose weight.
"Exercise is fundamental to a healthy lifestyle, weight loss, and weight maintenance, but it has to come with a change in diet as well," Viana says.
Below, experts in diet and exercise debunk some of the most common misconceptions about weight loss.
Your body doesn't metabolize all foods the same way. And how quickly you digest something can affect insulin levels, blood sugar spikes, and fat storage.
For example, compare 100 calories worth of cake to 100 calories of carrots. The calorie amount is the same, however, the cake is made with refined carbohydrates whereas carrots contain more fiber and nutrients.
This difference is important because your body digests the cake more quickly. This floods your system with glucose, spiking blood sugar and insulin levels in the process, which can promote fat storage.
Carrots, by contrast, are digested more slowly which means less glucose in your blood. This helps to maintain healthy blood sugar levels and it can also keep you fuller, longer, which may prevent overeating.
So, while 100 calories worth of cake and 100 calories worth of carrots provide the same energy output, one is clearly superior for weight management over the other, says exercise physiologist Joel Seedman, PhD.
Viana also says processed foods don't send the same satiety signals to your brain as whole foods do, meaning you're more likely to overeat and thus, gain weight.
Research suggests that it's what you eat and how much that matters, not necessarily what time you eat.
What the research says: A large 2016 study found no link between eating dinner past 8 p.m. and weight gain in children. However, a 2008 study revealed that people who ate between the hours of 11 p.m. and 5 a.m. consumed roughly 500 more calories per day and gained more weight than those who only ate during daytime hours. However, other research has shown that mealtime may affect glucose intolerance and reduce fat utilization, especially if you're habitually eating a late dinner.
The takeaway is that eating at night may make you gain weight if it causes you to go over your daily calorie budget, says Andres Ayesta, MS, a registered dietitian and certified strength and conditioning coach.
Carbohydrates are often billed as the enemy when it comes to weight loss, but a 2018 study revealed that adults who followed a low-carb diet lost the same amount of weight, on average, as those who followed a low-fat diet.
Not all carbs are created equal, though. Whole grains pack more fiber than refined carbs, meaning they're metabolized more slowly and don't cause big insulin surges.
In fact, a 2017 study found that people who ate a diet with enough whole grains to meet the recommended dietary allowance for fiber burned 100 more calories per day, in part due to a slight increase in their resting metabolic rate, when compared to people who ate refined grains with little fiber.
Ayesta says that fat contains more calories per gram than protein and carbohydrates, which means fat is much easier to overconsume.
However, a 2019 review revealed that the Mediterranean diet which entails getting about 35% to 40% of your calories from heart-healthy fats may prevent increases in weight and waist circumference in non-obese individuals.
Researchers noted that a Mediterranean diet supplemented with extra virgin olive oil, for example, can decrease total body weight and BMI.
A 2016 study revealed that people without Celiac disease are buying gluten-free products because they believe they're a "healthier option."
In reality, "many processed gluten-free products are actually more calorie-dense than their gluten-containing counterparts because they may contain more fat and sugar," says Viana.
A 2017 review found that overall, gluten-free foods had more saturated fat, sugar, and salt, and less protein and fiber than regular foods. Specifically, gluten-free bread and flour products tended to contain high fat and sugar in comparison to their gluten-containing counterparts.
When it comes to weight loss, eating breakfast is a mixed bag. Some research indicates it can help with weight loss while other research suggests the opposite. For example, a 2018 review found no strong evidence to support the idea that eating breakfast helps you to lose weight.
Viana says the only case in which eating a large breakfast might be beneficial is if it helps you to eat fewer calories later in the day.
According to Harvard Medical School, a 155-pound person burns roughly 372 calories while running an average 10-minute-per-mile pace for 30 minutes, and about 112 calories lifting weights for the same amount of time.
Even though cardio workouts may burn more calories in the moment than strength training, at least one small study has shown that you may burn more calories in the hours after lifting weights, because your metabolism may stay elevated longer.
Seedman says that when it comes to losing weight, the ideal exercise regimen includes a combination of both cardio and resistance training.
Studies have shown that many exercisers resort to "compensatory behaviors" after working out that offset the calories they expend. For example, a 2009 study of postmenopausal women, who were either overweight or obese, revealed that participants seemed to increase their food intake after working out on a treadmill or exercise bike, either because they felt hungrier or because they thought they burned off a lot of calories.
The idea behind small, frequent meals is that it helps better control hunger and keeps your metabolism up throughout the day for easier weight loss. However, in practice, this isn't what happens, according to scientific research.
For example, a 2007 study examined two groups of people who consumed an equal number of calories per day: one that ate three meals with no snacks, and another that ate three meals and three snacks. By the end of the year-long experiment, researchers found no difference in weight loss between the two groups.
According to Seedman, meal size and frequency is a matter of figuring out which approach best fits your lifestyle and helps you to stay within your daily calorie budget.
While a juice cleanse may result in short-term weight loss, Viana says that's due to a severe calorie deficit one that's not realistic to uphold for more than a few days at most. Once you re-introduce solid foods, you're likely to regain any weight that was lost.
Ayesta also points out that you're mostly losing water weight with this strategy because drinking so much juice can cause you to urinate more often.
Dietary supplements aren't regulated by the Food and Drug Administration (FDA), and the FDA says that many of them do not live up to their weight-loss promises and may even contain dangerous hidden ingredients, such as chemicals contained in blood pressure medications and antidepressants.
Moreover, a 2004 review found no convincing evidence that dietary supplements help with weight loss.
Ayesta and Viana say that many of the persistent weight-loss myths stem from social media, the ever-changing realm of nutrition science, as well as the $71 billion weight loss industry, which is continually churning out new products to remain competitive.
The bottom line? If a weight-loss method sounds too easy or too good to be true, it probably is.
Weight loss is "a journey that requires patience, education, and consistency to yield sustainable results," says Ayesta. "People don't have to follow strict rules and eliminate entire food groups simply to accomplish weight loss."
Rather than taking extreme measures, Viana advises focusing on sticking to an exercise regimen that includes both cardio and resistance training, and maintaining a diverse diet that emphasizes whole foods over processed ones.
Lastly, Ayesta says it's important to keep in mind that diets only work when they restrict calories, but the only way to keep that weight off is to make sure your dietary changes are sustainable over the long term.
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