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Children and the most disadvantaged in society have been put at the heart of a golden reset for sport and activity, with Sport England announcing a new 10-year strategy to transform fitness levels and tackle obesity. As part of the plan, an additional 50m of support will be given to help grassroots sports such as netball and rugby recover from Covid-19 in 2021.

The announcement is part of a concerted effort to tackle activity levels that dropped markedly in the global pandemic and to address growing sporting inequalities.

Nearly 14 million adults in England did less than 30 minutes of exercise a week between mid-March and mid-May last year, with the spring lockdown causing unprecedented falls in activity levels. The number of children who met the governments guidance for an hour of activity a day dropped by more than 100,000, according to Sport England.

The organisations chief executive, Tim Hollingsworth, told the Guardian he was confident the new strategy could make a real difference. The last year has presented huge challenges, he said. But it has also given us a golden opportunity to reset how we deliver sport and physical activity in our communities and to rethink how we help people to find a way to get involved.

He added: At the heart of all this is a ruthless focus on providing opportunities to people and communities that have traditionally been left behind, and helping to remove the barriers that stop them from playing sport and being active.

However, Sport England says its new strategy will work to get the nation on its feet through a combination of targeted investment, innovation and the use of new technologies.

Crucially, the report promises to particularly help those who have traditionally been left behind, pointing out that: Right now, the opportunities to get involved in sport and activity and reap the rewards of being active depend too much on your background, your gender, your bank balance and your postcode. Were determined to tackle these inequalities and unlock the advantages of being active for everyone.

The sports minister, Nigel Huddlestone, welcomed the proposals and said they were part of the government placing sport and physical activity at the heart of its coronavirus recovery plan.

The sector has responded to the significant challenge of keeping people active, he added. I am confident they will continue to drive up activity levels, help to tackle obesity, and build the foundations for both young people and adults to have more active lives.

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Sport England announces 'golden reset' to transform fitness and tackle obesity - The Guardian

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FORT LAUDERDALE, Fla., Jan. 19, 2021 /PRNewswire/ -- Staying fit is often seen as a radical activity not because exercising is particularly revolutionary, but because those who are serious about working out are often extremely intense as they do so. This has led to terms like gym rat and fitness freak. This aura of fanatical commitment is harmless enough in most cases. However, it does have the potential to deter less ardent individuals i.e. those who lack the willingness to live at the gym from joining the fitness crowd.

Enter Dance2Fit. The fitness brand started when founder Jessica Bass James decided that "she needed a fitness program that fit into her hectic schedule." The go-getter's solution? To launch her own, more accessible fitness option. Thus, Dance2Fit was born. From its inception, Jessica Bass James' young brand was centered on two things: dancing and exercise. Combining the two infused her routines with a dose of high-intensity fun that immediately made them attractive to a much larger audience.

It didn't take long before the fitness-guru-in-the-making found out that she was most definitely not the only one interested in fitting exercise into a busy schedule. Before long, Jessica Bass James had built a community in the hundreds of thousands that spanned across the entire U.S. and was even beginning to catch on around the globe.

Throughout this journey, Jessica Bass James maintained a sense of community and fun at the heart of her brand's message. While fitness was always a priority, the goal was to get there by combining her "love of dancing and healthy lifestyle to create an uplifting experience that anyone can enjoy at their own pace." This inclusive message was reinforced by the fact that members could follow Dance2Fit's workout both via live stream as well as in physical locations where they joined fellow Dance2Fit members and followed along with a certified instructor.

By combining accessibility, fun, and a passion for a healthy lifestyle, the Dance2Fit brand has managed to redefine the fitness culture. Jessica Bass James has brought healthy pursuits right into the living room of Americans everywhere. Gym nuts and cardio fanatics no longer corner a fitness market that has begun to evolve thanks to Dance2Fit's 700,000 (and counting) loyal members connected via a tech-driven network that spans across multiple parts of the globe.

With so much momentum already behind it, the sky's the limit for the Knoxville-based brand as it continues to bring people together, both physically and remotely, all in the name of exercise, health, and getting their groove on.

Please direct inquiries to:Teri Mussington(954) 779-8259[emailprotected]

SOURCE Dance2Fit

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The Company Redefining the Fitness Community - PRNewswire

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For many, exercise is a means to an end, namely better health and in a perfect world, perhaps there would be a way to skip that middle step with some sort of pill or injection. Now scientists at the University of Southern California (USC) have studied a hormone that the human body releases during exercise, and found that administering it to mice improves their fitness and overall health.

The hormone in question is called MOTS-c, and its role in exercise was identified a few years ago by the same researchers in a similar study in mice. One of the unusual features of MOTS-c is that its not encoded by the main genome in our cells but the mitochondria, which have their own smaller genome.

Mitochondria are known as the cells energy source, but they are also hubs that coordinate and fine-tune metabolism by actively communicating to the rest of the body, says Changhan David Lee, corresponding author of the study. As we age, that communication network seems to break down, but our study suggests you can restore that network or rejuvenate an older mouse so it is as fit as a younger one.

In the new study, the USC scientists investigated MOTS-c in both humans and mice. The team had 10 healthy (but sedentary) male human volunteers, aged in their 20s, exercise on a stationary bike, then rest for four hours. The researchers took samples of their skeletal muscle and plasma before, during and after the exercise, and after the rest, to measure levels of MOTS-c.

Sure enough, the team found that in skeletal muscle the MOTS-c levels significantly increased by 11.9 times after exercise, and although they trended back towards the baseline over time, levels were still higher than previously even after the four-hour rest. MOTS-c in plasma was also elevated by 50 percent after exercise, and dropped to baseline faster.

With that link in mind, the team next investigated the hypothesis that exercise triggers the release of MOTS-c, and that the hormone itself is responsible for some of the physical benefits associated with exercise. The researchers injected MOTS-c into mice of three different ages two-month-old young mice, 12-month-old middle-aged mice, and 22-month-old elderly mice for two weeks, then had them perform physical challenges.

In all age groups, the treated mice performed significantly better than controls in tests on a rotating rod and a treadmill. Intriguingly, the elderly mice appeared rejuvenated by the treatment, improving their grip strength, gait and walking abilities.

The older mice were the human equivalent of 65 and above and once treated, they doubled their running capacity on the treadmill, says Lee. They were even able to outrun their middle-aged, untreated cohorts.

In a follow-up experiment, the team investigated how the MOTS-c treatment affected mice under metabolic stress. Mice were fed a high-fat diet then treated with MOTS-c twice a day, at different dosages. After seven days of treatment, the animals had improved insulin sensitivity, which lessens their risk of diabetes. The animals also gained less weight on the high-fat diet than untreated mice.

After 10 days, mice on the higher dose of MOTS-c were running further and burning more energy than untreated ones. In fact, 100 percent of the higher-dose mice were able to complete the final treadmill test sprinting 23 m (75 ft) per minute whereas only 16.6 percent of mice in the lower dose and control groups managed the feat.

While theres still plenty of work to be done before this could be adapted to a treatment for humans, the researchers say that the results are promising. In particular, it could help older people stay healthier for longer.

Indicators of physical decline in humans, such as reduced stride length or walking capacity, are strongly linked to mortality and morbidity, says Lee. Interventions targeting age-related decline and frailty that are applied later in life would be more translationally feasible compared to lifelong treatments.

The research was published in the journal Nature Communications. The team describes the work in the video below.

See how they run: Exercise protein doubles running capacity & extends healthy lifespan in old mice

Source: University of Southern California

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Exercise hormone injections boost fitness in even old or unhealthy mice - New Atlas

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Trainers are ready to help you break a sweat

by: Calvin Lewis

ALLOUEZ, Wis. (WFRV) For many this January, fitness has been a New Years resolution and its either gone well or not so well.

There is good news! Those at Pro Fitness in Allouez are helping people accomplish their fitness goals by breaking a sweat. Despite the ongoing Covid-19 pandemic, those at the gym have seen a steady number of members. All of the necessary safety precautions and Covid protocols are in place with mask wearing a must and sanitizer on deck.

Theyre offering a variety of classes, from in-person at the gym to even virtual. Members can log on to the groups virtual workout and break a sweat from the convenience of their own home all the while receiving positive feedback from their trainers.

One of the important things about changing behavior is surrounding yourself with people that exhibit the behavior you wish for, says Doug Vaniten, Personal Trainer & Owner of Pro Fitness. So if you want to be a better runner, join a running group. Surround yourself with that environment. Its going to be a lot easier and youre going to make a lot of friends along the way.

Pro Fitness are open seven days a week. You can check them out online right here.

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Pro Fitness helping gym resolutioners achieve their fitness goals - WeAreGreenBay.com

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EHP Performance, 1400 25th St. S., recently obtained the Medical Fitness Facility certification, making it the only facility in the Fargo-Moorhead area to carry the designation, owner Karla Wolford told The Forum.

Medical fitness is used to treat a variety of ailments such as high cholesterol, diabetes and mental health issues, Wolford said. The regiment is also used to prevent health issues.

Like a medical clinic, doctors at EHP Performance treat a variety of health issues but rather than prescribing medications, EHP drafts exercise plans and lifestyle modifications for its members.

"Our health care systems are being bombarded by sick care. We really see ourselves as the health care of the future," Wolford said. "If you can promote a better quality of life, a higher standard of living and movement through taking care of yourself and your body and stay out of the sick care system, this is truly what the health care system could and should be."

EHP Performance's medical group includes a medical director; mental health professionals; nutrition coaches; prenatal, pregnancy and postpartum coaches; exercise physiologists; as well as USA Weightlifting coaches, CrossFit trainers and more. The group is overseen by a medical board of directors.

Wolford, who is a chiropractic sports physician herself, assumed the role of clinic director. She has a master's degree in sports science and rehabilitation in addition to doctoral degree and other fitness credentials she has accumulated throughout a career which has taken her from Moorhead to California, Missouri and Florida.

Karla Wolford instructs a class at EHP Performance and CrossFit in Moorhead.David Samson / The Forum

Members, which Wolford said range in ages from three-years-old into their 70s, undergo periodic sports physicals. Results and an exercise prescription are created based on guidelines from the American College of Sports Medicine.

"When an athlete comes in, they meet with a health coach every 90 days," Wolford explained. "We want to make sure they're meeting their exercise prescription and if they're not, why haven't they and find ways and solutions for them to do it."

Response from the community has been strong, which Wolford attributes to the fact that EHP, which stands for Elevate Human Potential, is the only gym in the area with a Medical Fitness Facility certification. According to the Medical Fitness Association, the nearest certified facilities are in Montana, South Dakota and Manitoba.

"This is not done anywhere else in this part of the country," Wolford said.

While medical fitness may be a "different concept" for new clients, Wolford argued that her program offers benefits that standard gyms or medical practices cannot. Interactions between clients and coaches is more thorough than at a typical gym because coaches know more about the client's medical history, their motivations and what inspires them, Wolford said.

"We get to know our athletes a lot better from that aspect of it," she said.

Adding to the facility's more personalized approach, EHP Performance offers a training room, where members can schedule a 15-minute visit with Wolford to go over their medical history, examine injuries and receive a treatment recommendation.

Because the diagnosis and treatment are all done in-house, Wolford said there is greater continuity between herself, coaches and members.

"It's just really having a better communication between doctors and coaches so that we can have a better continuum of care rather than a segmented or broken approach," she remarked.

Wolford said the certification represents a "premier opportunity" for area residents to take charge of their health through nutrition, physical fitness and better movement rather than taking medications.

"This is definitely for the people who are more driven to actively take that step in their own health and their own well-being," she said. "We're truly a place for driven individuals to take their healthcare into their own hands."

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Moorhead fitness facility receives new certification, expects to become 'healthcare of the future' - INFORUM

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If you missed the virtual CES 2021, Club Industry has encapsulated some of the input that the media have listed as the top fitness and wellness technology on display at this years event, which occurred virtually Jan. 11-14.

From Business Insider:

Business Insider crownedUltrahuman as the best fitness tech at CES 2021. The app offers what it brands as master classes to teach people not just about exercise but also about meditation and sleep by connecting them with the expertise of athletes, neuroscientists, artists and psychologists focused on these areas. Many of these experts lead the classes. Some of the master classes include the basics of strength training, training for a marathon and developing a balanced mind. The classes are offered through a variety of subscription options.

From CNet:

CNet noted that CES 2021 showed how much personal training has moved to the home market with equipment offerings. It noted that the growth of Peloton, Mirror and fitness apps during the gym shutdowns has impacted products released by companies such as NordicTrack and Bowflex (although its important to note that these products likely have been in production for several years prior to the COVID-19 pandemic).

Bowflex introduced its Bowflex T22 treadmill with a 22-iinch touchscreen and its M9 Max Trainer, which is an elliptical and stairclimber crossover. Both offer Bowflexs streaming fitness service, JRNY, that offers new users a fitness assessment to determine their cardio level before offering workouts tailored to that level and progressively offering new workout suggestions as the user becomes more fit.

NordicTrack, which is owned by Icon Health & Fitness, introduced the Vault. The Vault is similar to the Mirror and includes a cabinet in which users can store workout accessories, such as mats, resistance bands and dumbbells. Vault users access the iFit workout app to access workouts. (iFit is also owned by Icon.) The article, which was focused on home personal training options, also featured other available home training options such as Mirror, Tonal, Peloton, Echelon Reflect and ProForm Vue.

Another CNet article shared other fitness and wellness products introduced at CES 2021, including Samsung'sSmart Trainer, which is offered on its 2021 TVs. By attaching a webcam to the TV, the Samsung Health app uses artificial intelligence to monitor users workouts, offer exercise suggestions and encouragement, and even estimate calories burned. Jillian Michaels is the first personal trainer to provide workouts for the TV, although Samsung said it will have another five trainers offering workouts.

Amazfit introduced its GTR 2e and GTS 2e smartwatches that help users monitor their heart rate and blood oxygen saturation.

From the Las Vegas Review-Journal:

EVAD-1 from Julbo is eyewear that allows runners to see in their field of view data about their run, such as beat per minute, their pace and speed as well as distance run.

The Bowflex VeloCore indoor bike allows users to lean the bike from side to side so they feel more like they are cycling outdoors. It also offers a library of on-demand workouts through its 22-inch HD touch screen.

From Tech Republic:

YogiFit Series-1 is a smart yoga mat that uses technology embedded in the mat along with a wrist wearable to offer feedback on poses, track breathing, recommend personalized programs and dispense therapeutic aromas.

The Ark Sports wall is an interactive wall that measures 40 feet by five feet, comes with games, exercises and training programs for users, but additional software also allows trainers to design workouts for users and stores workouts so users can track their progress.

From Gadgets and Wearables:

Wondercise now offers a Multi-Point Motion Match personal training system that now tracks both upper and lower body form using a wristband and a leg strap.

Scosche released its Rhythm+ 2.0 heart-rate monitor with 24-hour battery life, a sports mode and sensor upgrades. It can be worn on the upper forearm, biceps or triceps.

Link:
Top Fitness and Wellness Tech at CES 2021 - Club Industry

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Coffee is the most popular morning beverage consumed around the world. In fact, the global population consumes over 160 million bags of coffee in a year.

Though the drink is most popular for boosting energy, it can also be healthy and help with your weight loss goals.

"Coffee, when consumed in moderation and without too many added sweeteners, can help with weight loss and be beneficial to your overall health," says Ashley Shaw, RD, a registered dietitian at Preg Appetit.

Here's what you should know about coffee and weight loss, and how much you should drink to lose weight.

Coffee contains nutrients such as niacin, potassium, magnesium, and antioxidants which can improve digestive health, support muscle function, and lead to better heart health. It also contains caffeine, which boosts energy, lowers insulin sensitivity, and promotes weight loss.

Here are some health and weight loss-related benefits of this energy-boosting drink:

Black coffee is a low-calorie beverage. Weight loss is associated with a calorie deficit, which is when you consume fewer calories than you burn. A popular way to help achieve a calorie deficit is to consume fewer calories than your usual caloric intake.

Black coffee is an ideal beverage to drink for weight loss as it contains less than 5 calories per serving (one 8-0z cup). However, it's only low-calorie if you drink it black.

"While black coffee is low-calorie, it can quickly become high in calories, sugar, and fats when different milks and sugars are added to it," Shaw says.

Caffeine boosts metabolism. Metabolism is the process in which the body breaks down nutrients and utilizes foods' calories throughout the day. Caffeine, a stimulant found in coffee, is one of few substances that may increase your basal metabolic rate (BMR), also known as the rate at which you burn calories while resting.

A small 2018 study found that participants who drank various measures of coffee over the course of two months had greater metabolites, a product of metabolism. A higher or faster metabolism will allow you to burn more calories at rest or during physical activity, which may help lead to weight loss.

"There is a growing body of research on how coffee consumption is positively associated with BMR, however it's important to keep in mind that we metabolize foods and beverages at different rates. Coffee may increase one person's metabolic rate but not another," Shaw says.

Caffeine may decrease feelings of hunger. Appetite is influenced by a variety of factors, including the type of food you eat, physical activity levels, and hormones. While there is not sufficient research to determine a cause-effect relationship for caffeine reducing appetite, studies have shown that it may reduce levels of ghrelin, the hormone that makes you feel hungry.

A small 2014 study found that participants increased feelings of fullness and reduced their food intake just within four weeks of drinking coffee daily based on their ghrelin levels.

"Caffeine also stimulates the satiety hormone peptide YY (PYY). More PYY means you will feel satiated and less hungry," Shaw says.

Coffee has many benefits that promote weight loss, but there are potential drawbacks, Shaw says. Here are some of the downsides of coffee to be mindful when incorporating it in your diet:

Some coffee drinks contain lots of calories and sugar. When drinking coffee for weight loss, it's best to avoid adding calories to your drink. It may be tempting to add milk or sugar into your coffee, but these can quickly add calories to your drink, Shaw says.

Many popular coffee drinks are already high in calories, including Starbucks' very own Mocha Frappuccino and Caramel Macchiato which contain 370 and 250 calories, respectively. Consuming more calories than your normal intake prevents you from achieving a calorie deficit for weight loss and instead leads to weight gain, Shaw says.

Caffeine can reduce sleep. Poor sleep is often linked to increased appetite and hunger, specifically for high-calorie foods. Studies have attributed lack of sleep to an increase of ghrelin, the hormone that regulates feelings of hunger, which can result in greater calorie consumption and weight gain.

"The caffeine found in coffee blocks adenosine receptors that bring on drowsiness, causing you to feel more awake. I suggest cutting off your caffeine at least six to seven hours before bedtime for quality sleep and hormone regulation," Shaw says.

To receive the health benefits of coffee and achieve weight loss, Shaw recommends drinking no more than four 8-oz cups of coffee a day, which equates to 400mg of caffeine.

"Four cups of coffee a day allows the benefits of feeling more awake and better fat metabolism while not being too much to impact sleep and hunger," Shaw says. Drinking a cup every couple of hours would be reasonable to feel the lasting effects in each interval, she says.

However, if you like strong coffee, drink fewer cups accordingly to get no more than 400mg of caffeine per day. "Coffee that is identified as 'strong' is higher in caffeine content because there is a greater concentration of coffee per serving of water," Shaw says.

Black coffee is best for weight loss as it does not contain added sugars or fats that can contribute to weight gain, Shaw says. However, if you like your coffee sweet, here are some low-calorie alternative sweeteners to use:

If you are new to drinking black coffee, it may be helpful to reduce your pumps of sweetener until you get used to the bitter taste. If you have a sensitive stomach, it's best to eat food alongside your coffee as this acidic drink may cause gastric distress, says Shaw. Too much stress on your digestive system can cause weight gain, she says.

Overall, coffee is an energy-boosting beverage with numerous health benefits. The few calories and caffeine content in the drink can help with weight loss.

However, it is important to be mindful of what and how much you drink. Consume coffee beverages that are low in calories by minimizing added sugars and fat content in your drink. Make sure you are having no more than 400mg of caffeine a day and avoid it several hours before bedtime.

Coffee impacts everyone differently. The effect it has on you may not be the effect it has on someone else. To determine the healthiest weight loss plan for your needs, consult your healthcare provider.

See the article here:
Why coffee can be a good drink for weight loss and how to drink it to help you lose weight - Insider - INSIDER

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The term "fasting" needs so special introduction to most of us. We all prefer to go on a fast for religious purposes on special days. But "intermittent fasting" is a relatively new concept that is gaining popularity these days. Unlike the conventional fasting in which you refrain from food, intermittent fasting involves a cycle of eating and fasting that is considered to be good for health.

The basic idea behind Intermittent Fasting is to split the day or sometimes a week into eating and fasting periods. This can be done in several ways like the 16/8 method (16 hours fast and 8 hours eating window), Eat-Stop-Eat (24 Hours Fast) and 5:2 diet (fasting on 2 days and eating well on the other 5 days).

The concept behind creating these eating patterns is to restrict the number of calories you consume. Restricted eating not only helps you lose weight but also promotes a healthy body and mind.

> Headaches> Lethargy> Mood Swings> Fatigue> Drowsiness> Lack of Concentration> Constipation> Acidity> Food Cravings> Low blood sugar

After learning about the benefits of intermittent fasting, you may want to try it out and experience them yourself. However, we strongly recommend you to speak to a doctor and take their help in deciding the ideal Intermittent fasting plan for you based on your health and age to prevent unwanted side effects!

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8 Reasons Why Intermittent Fasting Is Good For Your Health - NewsMeter

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Ava* is shopping with her mum. Shes 10. Feisty. Articulate. And unsure. Her mother wants to buy her a new swimsuit. Ava wants to get one, too, just not the two-piece her mother has chosen for her. I feel like I have a bit of a belly, she says. Her friends, listening to the story a few days later, all nod.

My parents say that when I get older its going to stretch out and be okay. But I think I have a really big ribcage. She stands in front of her friends and holds her hands stiff against her sides. See, you can see the outline.

She traces an invisible line down her body. Her friends nod. So even if I do like them, I dont want to wear them because my belly sticks out. Theyre also too revealing for someone who looks like me.

Ava and her friends are ten-agers, 10-year-old girls who seem both older than their parents were at the same age, and less well-equipped to deal with life. Moulded by unique times, a 10-year-old today was born a few years after the iPhone came out, and in the same year the first-generation iPad was released and Instagram launched. Siri and AirPods, streaming and TikTok, Instagram and YouTube will be part of their teenage DNA. Not only are these 10-year-olds a cohort, an age group, but in so many ways [theyre also] a metaphor for the future, says Sydney-based social researcher Mark McCrindle.

It's okay to be the shape you are. You're 10!

Courses and school excursions have in many cases replaced childhood adventures, and the social skills of many have been stunted by devices used as pacifiers since birth. Thats partly a reflection of the way we parent, but also of a change in the make-up of our cities and the lure of medium- and high-density living, which has killed off big backyards. Life is more structured, too, with after-school tutoring, soccer coaching and gymnastics sessions taking over from the free play of earlier generations. The focus of parents, often, is towards academic outcomes, and with busy lives themselves, family time tends to see every minute filled.

Intrigued by what all this is doing to the young women of tomorrow, I conducted a year-long study involving 500 10-year-old Australian girls, 100 year 5 teachers, 1600 mothers and 400 fathers, along with dozens of school principals and psychologists. The results highlight how anxiety and friendship dramas haunt this generation, how smartphones and social media are moulding their personalities, and how schools are grappling with their lack of resilience and sleeplessness. Unfailingly non-judgmental of others, their assessment of themselves and their bodies is achingly difficult to understand and cause for alarm.

Ava is just one of the many girls I meet across Australia as part of this study. She describes herself as witty, a good reader and great at sport. But her body? Well, she reckons she lost in that lottery. And it seems the six friends shes sitting with know exactly how she feels. These girls are in years 5 and 6, at the top end of primary school.

My friend, shes really skinny, says Samantha*, who has just turned 11. Sometimes when I have to play with her and then I go home, I feel like I need to lose weight very quickly. She makes me feel bad. And so it goes on, around this small table of 10- and 11-year-olds. These girls attend a private primary school in a big Australian city, but their answers are echoed by students in public schools, in other cities and in regional areas, too. Fat arms; a gap in my teeth; too fat for dance now; and tall. They dont know exactly how tall they are in centimetres, but if theyre taller than their friends theyre too tall. Once assumed a blessing, being tall appears to be especially bad to todays young girls.

I dont fit in, especially since Im quite tall, Mia* says. I usually kind of feel like an outsider. Alexis* agrees: I know, right. It just means you have no friends. I wish there was a way of not being tall.

Brisbane Girls Grammar School psychologist Tara McLachlan says body image issues are made more heartbreaking by the fact that girls often want to change what is not possible. Its so hard when its something like the colour of their skin, or their height, or things that they just cant change about themselves, she says. And I think it starts at 10 they just want to fit in and be like everyone else. So if everyone else is taller, they just want to be the same.

For tweens, reminders of how they want to look are omnipresent. Body consciousness saturates what they see, looming large on billboards and in smartphone ads. Its the talk at lunchtime, in sports change rooms and at dance classes. Height. Weight. Hair. Noses. Knee shape. Susan Dalton, principal of Miami State High School on the Gold Coast, wishes she could make the issue disappear for her students. Its okay to be the shape you are, she says, like shes talking to 10-year-olds everywhere. Youre 10! You can hear the exasperation in her voice.

Paulina Skerman is the principal of independent Catholic school Santa Sabina College in Sydneys inner west. Conducting enrolment interviews with her youngest students, she emphasises the schools no-make-up policy. I have a little giggle when I say that we dont have make-up here at school, so when you get to grade 11 and 12, you know, no false eyelashes! The girls laugh and are shocked that false eyelashes could ever be a thing at school. But they are in many, many schools. Thats very much a part of a 16- to 17-year-old girls world, Skerman continues. False eyelashes, and some may even be experimenting with a bit of Botox.

She is supported by other principals in making this point: everything we can do to slow down this race by girls to grow up, we should.

How a girl views her body will be influenced by many factors, but mainly by her peers, by technology and by her family, particularly her mother. Janeen Fricke, principal of Queenslands Mt Isa School of the Air, says fashion is big in country areas, particularly around horse-riding and rodeo events. Body image issues often kick in when the girls go away to boarding school. Theres often this change: Mum, we dont want to wear that stuff any more. We want to see whats at Forever New.

Other educators share this observation: that girls want to look like someone else the girl sitting next to them in class, or the girl on this television show, or that YouTube channel, or on the bus. I want to look like Katie, one girl says. Why, I ask? She just looks awesome. Pressed to describe her, its about her hair, and the fact that shes just the right height and she always looks good. Some want smaller noses and skinnier knees, different smiles and longer legs. And while many of their mothers might have been critical of their own appearance as teens, its the age at which it is happening that shocks educators and parents alike. The self-assessment is more savage, too, a consequence of the constant messaging and perfect world delivered into their social media accounts.

Former long-term Victorian police officer Susan McLean travels Australia talking to students about cyber safety. She says many girls assume the fake or photoshopped photos of other teens and perfect sunsets and products filling their screens are genuine. If they have access to social media, then theyre getting this total newsfeed of images that you and I know are photoshopped. You and I know they arent real, she says. The girls dont. The coronavirus pandemic had added a layer of scariness, she says, citing cases where teachers tried to provide lessons via Zoom or a similar platform during lockdown. Children as young as 10 refused, because they were required to appear on video and didnt like the way they looked.

About 10 is when girls are becoming more aware of branding, in a way a teenager was a decade ago. Its not enough just to have a pair of jeans from Target, author and teen educator Dannielle Miller says. Theyre starting to want designer labels. Theyre starting to think that their value increases based on the value of the items they have. So a lot of this has an even deeper impact on girls from lower socioeconomic backgrounds who are starting to realise more and more that what our culture defines as attractiveness may be something that they will find very hard to attain. That, she says, has been the motivation for some girls caught shoplifting.

Periods are important because its a late event, but theres a hell of a lot thats happening beforehand. What weve come to understand is that puberty is a process which unfolds over half a dozen years.

Lisa Miller is head of the junior school at Strathcona Girls Grammar in Melbournes Canterbury. Miller says shes seen the significant shift over the past five years in relation to girls sexual development, with puberty arriving earlier, affecting everything from friendships to how girls see themselves and their bodies. This is a focus for George Patton, professor of adolescent health research at Melbourne University. An epidemiologist who is also a senior principal research fellow with Australias National Health and Medical Research Council, Patton says puberty actually starts years before a girls first period, a fact thats rarely understood or discussed. It is at this point that substantial hormonal changes take place that later play a role in everything from metabolism to mental health to relationship building.

That has real significance, not only of risks later, like eating disorders, but also in terms of girls being sensitive about their bodies, he says. Periods are important because its a late event, but theres a hell of a lot thats happening beforehand. What weve come to understand is that puberty is a process which unfolds over half a dozen years.

His Childhood to Adolescence Transition Study (CATS), which explores the biological, social and emotional influences during puberty, tracks children from the age of eight to 16. Beginning in 2012 and involving more than 1200 children, families and teachers in and around Melbourne, its findings about the onset of puberty might help teachers understand something they cant really put their finger on that takes hold in years 3 and 4. Teachers are important figures in the lives of kids. I dont think this is something that teachers are generally trained in, he says. But in terms of teaching and kids reorienting themselves to the wider world, this is an incredible opportunity for education systems to be providing and guiding that sort of reorientation.

Differences in development and maturity in the same class and even the same friendship circle can make for long days and short nights. Some girls at 10 still believe in unicorns, want the warm hand of their dad on the walk through the school gates, and treasure the Build-A-Bear they received last Christmas. Others are shaving their legs, offering their opinions on Snapchat and wondering whether the boy on the bus likes them. Kellie Lyneham, deputy principal student wellbeing at Melbournes Korowa Anglican Girls School, sees this wide variance in development regularly. Theres a critical mass who want to be treated like grown-up girls, who want to have the opportunities to demonstrate independence and to make choices about their learning and about their experience on a daily basis, she says. Then theres a cohort who would really just like to be treated like little girls.

Ask 1600 mothers about the concerns they hold for their 10-year-olds and the answers run the spectrum. Featuring highly among most of them, however, are body image, the inability to make and keep friends and the obsession and nastiness involved with social media. Why do some girls become so unkind and nasty? one mother asks me.

The girls responses illustrate her concern. I find it hard to make friends because I am so worried about if they like me or not, Aisha* tells me. Francesca* is equally anxious. Im hard to talk to, she says. Mei* can identify. For her, finding and keeping friends is the toughest part about being 10. Some of them turn out to be using you, she says. Real friends are hard to discover.

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Many principals believe the need to teach girls friendship etiquette has increased after last years coronavirus lockdown, when for a while schoolchildren didnt have regular physical interaction with their peers. All too often, tech-savvy children reach for a phone, iPad or school computer and send off a message that starts a chain reaction. Simple annoyances become friendship deciders. One of the most common examples comes about as a consequence of a girl sending a text to a friend at night. The sender sees the read receipt, but doesnt receive a reply. By morning, a fight has developed and everyone knows it. The 10-year-old whose parents stopped her replying, or who read the message just before nodding off to sleep, is unfriended and ostracised. In the parlance of our 10-year-olds, she was responsible for her friend being left on read.

Dealing with friendship fallouts and social media nastiness requires a maturity many 10-year-olds lack. Former primary school teacher Hugh van Cuylenburg authored The Resilience Project, a 2019 book that explores why many Australian children struggle to find happiness and calm. He wrote it after a stint a decade earlier teaching in India, where he was mystified at the contentment of children sleeping rough with their families each night. I thought of all the people I knew back in Australia and the students Id taught over the years whod struggled with depression, anxiety and other mental illnesses. Why were we in the developed world so broken? Why were we in Australia, such a beautiful and privileged country, so anxious and depressed?

Van Cuylenburg came to the conclusion that gratitude, empathy and mindfulness all play an important part in building a foundation of resilience in tween girls.

Resilience is also mentioned by mothers. Shes a high achiever in most areas and hasnt really experienced much disappointment. I wonder how she will cope when things dont turn out well, one mum says. Adds another of her own daughter: She cries a lot over nothing. It could be her siblings, or having to walk too far. I wish she would toughen up. Says a third mother: She is way more awesome and amazing and smart than she seems to believe or give herself credit for. And this from a fourth: Id love her to be more willing to try new things and to tough out things she finds hard. She quits too soon.

Melbourne teen psychologist Andrew Fuller warns however that many children present differently at school than they do at home. Grade 5 and grade 6 is a time of incredible capacity. They are quite resilient, he says. At home with their parents they might be different to what they truly are. I think its easy to underestimate kids a bit.

Melbourne teen psychologist Andrew Fuller: In terms of creative and critical thinking, theyre very good. Where they struggle often is in disruption in friendships, how to repair a relationship, and often [they] may become overly concerned about minor setbacks in their life, so they freak out.Credit:Getty Images

Teachers hold a special position, able to see and hear how 10-year-olds interact with each other, and the level of self-awareness and self-sufficiency they show. I ask 100 grade 5 teachers how they viewed resilience levels among their 10-year-old students, and common themes pop up: structure, routine, outside influences and experiences all boost confidence levels. Sometimes its the quieter girls who exhibit the greatest calmness and strength.

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Those with outside interests show more resilience, one teacher explains. From another: Those with higher resilience come from families with structure, routine and strict protocols, and a culture of reading/adventure. Adds a third teacher: I think the level of resilience really depends on the experiences theyve had. Some have high levels of resilience and will usually be confident in themselves, but also still [be] quiet they are not the loud, out-there girls. And this from another: The students with higher resilience tend to be more comfortable with their own view of themselves; are more willing to try new things; are active listeners and readily give encouragement to others. They also are usually more self-sufficient and dont require others so much for validation.

Overwhelmingly, teachers see parents playing a significant role in making or breaking resilience levels. Says one: I have noticed the students who are more resilient come from families who have parents who are easygoing and resilient themselves. However, I find students who are not very resilient seem to come from families who worry, are over-protective and lack problem-solving skills. And another: Those who are more resilient usually come from homes where parents dont bubble-wrap their children every step of the way. And a third: Parents who allow their children to fail, not rescue or problem-solve for them but cheerlead from the sideline...[this] definitely makes a difference with how a 10-year-old responds to challenging situations.

Those whove faced adversity early in their lives, like illness, are mentioned by teachers as being better able to handle the issues thrown at them. Melbourne psychologist Andrew Fuller, whose own daughter survived childhood leukaemia, says this is a common belief in cancer wards. Kids with cancer are sometimes tearaway teenagers, willing to do anything. They have both a derring-do and a fragility. Rural children also seemed generally mentally tougher, an observation supported by boarding school educators and those whove worked in both rural and metropolitan areas. Janeen Fricke, the Mount Isa principal, says watching their parents struggle with drought on isolated stations means many of her students understand the bigger picture in a way 10-year-olds in the warm embrace of a city might not. It might be weather-induced problems, or an accident, or the life cycle of animals living and dying, but theyre really in touch with that side of life.

Grade 5 and grade 6 is a time of incredible capacity. Theyre quite resilient. At home with their parents they might be different to what they truly are.

Fricke, who has also worked in big regional areas, makes a link between this and their ability to both solve problems and use networks. So if youre on an isolated station, and theres a problem, your next-door neighbour is probably going to help, or the Royal Flying Doctor Service, or people on the side of the road. You all pull together. They know they have to problem-solve to deal with difficult situations, and that tomorrow still exists.

Whats interesting, she says, is that the work around body image and anxiety needs to begin when country children move to the city to attend boarding school, or to stay with cousins and attend day school. Whether its after year 6 or year 10, its then they get exposed to human behaviours that theyve never had to deal with. And thats where they dont have resilience because theyre not used to people not working together. So what can we learn from our country cousins? Probably backing each other. Particularly when stress hits, you have got to have others around you who can help you.

Andrew Fuller believes 10-year-olds today are smarter than in previous generations, and says many are good problem-solvers. In terms of creative and critical thinking, theyre very good. Where they struggle often is in disruption in friendships, how to repair a relationship, and often [they] may become overly concerned about minor setbacks in their life, so they freak out. Any of us can freak out when were challenged; its how we deal with it that matters.

For some people, continues Fuller, you can then become avoidant tothe situation and go, Well, Ill never do that again because basically it was just too hard. But for others there will be a kind of over-focus on achieving in that area that can also be a form of not being resilient.

The 100 teachers whose advice I seek nominate similar characteristics when it comes to identifying those who showcase grit and persistence in their classrooms. These are: the ability to work independently; not having the same driving need to fit in as some of their peers; a better self-concept; more positivity; better problem-solving skills: the ability to bounce back from disagreements; and fewer tears.

Tears. That word pops up repeatedly in my research, and it raises the issue of self-regulation, which Fuller says is one of the strongest predictors of success. This includes developing executive functions like willpower, decision-making and planning abilities. So when Im feeling grumpy and anxious and tetchy, how do I learn to deal with that? And when Im feeling flat and uninterested and bored and avoidant, how do I learn to deal with that?

Self-regulation is also a research focus for Professor Kate Williams from Queensland University of Technologys School of Early Childhood and Inclusive Education. She says about 30 per cent of young children have difficulty regulating their emotions and that a tie exists between the ability to self-regulate and wellness. Weve been able to link, in our studies, early self-regulation even as young as four or five and absolutely it would still be predictive at 10 [to] things like adult mental health and psychological distress, gambling, substance abuse, teen substance abuse, self-harm, she says. So if you can build those self-regulation skills early, you will drop the risk of those things happening drastically.

Music can also play a role in developing self-regulation, according to Williams, who is a registered music therapist. She cites this example: when her husband played his music of choice at home, her then 10-year-old would complain it made her dizzy. Shed say, That makes me feel yuck, can you turn it off? Her daughter would then put on her own boppy music and her mood would instantly change. So really, letting them use music as a tool, and talking to them about that, from about 10, is good. Thats because the older our daughters get, the more music is likely to become part of their social lives and the more theyll need to understand how the music they listen to affects their moods.

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Author and former teacher Hugh van Cuylenburg also sings the praises of music along with exercise and laughter to help us feel more positive. In primary school, those three activities take up a chunk of the day both in the curriculum and in the playground. But at around this age, structured music lessons begin to trail off for many girls, and that needs attention, he believes. A lot of kids are self-conscious at that stage, so getting involved in music is probably a little bit harder but we definitely need to have more.

Fuller admits this is all tricky and that the links between self-confidence, self-esteem and resilience are not linear. It is not a neat link, he says. Its interesting because what we see is that some of our most optimistic, high-self-esteem kids can actually fall apart quite quickly. While intuitively youd think that higher self-esteem is going to lead to higher resilience, its not always true.

"Some of our most optimistic, high-self-esteem kids can fall apart quite quickly. While intuitively youd think higher self-esteem is going to lead to higher resilience, its not always true.

Nonetheless, principals say they can often spot confidence and self-sufficiency at the age of 10. Many raise, unprompted, the notion that it lights up a path to leadership. Kevin Tutt, the recently retired principal of Seymour College, a private day and boarding school for girls in Adelaide, says those showing self-confidence and an ability to adapt to change frequently become class or school leaders. At his school, primary education ends in grade 5 and the junior school has its own captains. The two girls there at the momentyou can see a maturity about them but its the right maturity with respect to really good values. That, he believes, comes from their families. The values side of parenting is increasingly important.

So what do our 10-year-old girls want from their parents? I ask 500 10-year-olds that question. Many jot their answer down on paper.

Dear Mum and Dad, I love you a lot but I wish you wouldnt cut me off when Im talking. Also some more privacy please.

Can you listen to me without commenting and [then forgetting what I said] completely?

Can I have a phone and can you spend more time with me?

Can we do more things with family including Dad because he is always at work?

From Sydney to Melbourne, Adelaide to Hobart, Perth to Cairns, the answers are a direct plea to their carers for a few key gifts. More time with them. The touch involved in snuggles and cuddles and kisses. More independence. Less judgment. But more than anything, our ten-agers want a reminder that theyremain the centre of our worlds.

*Names changed for privacy. Ten-Ager: What Your Daughter Needs to Know About the Transition from Child to Teen (Hachette, $33) is out Tuesday.

To read more from Good Weekend magazine, visit our page at The Sydney Morning Herald, The Age and Brisbane Times.

We deliver the best of Good Weekend to your inbox so its there when youre ready to read. Sign up for the Herald's Good Weekend newsletter here and The Age's here. Sent every Saturday.

Madonna King is a leading journalist and commentator who writes for the Brisbane Times. She was an award-winning mornings presenter on 612 ABC Brisbane and is a five-times author.

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'My friend, she's really skinny, I need to lose weight' the teenage angst swamping 10-year-old girls - Sydney Morning Herald

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If you've ever tried a strict diet to lose weight, you already know why it's so easy to bail on any regimented program: The experience can be flat-out miserable. According to one survey, for instance, two out of five people who opt out of their diet do so within just a week of starting. "You know your body better than anyone, which means you probably know exactly what's made you feel miserable in the past," Cynthia Sass, MPH, RD, once explained. "When I ask my clients about this, I tend to hear the same responses over and overtoo few calories and too little carbs seem to be the biggest culprits."

A new report published in the science magazine Discover agrees that the grim experience of dieting is the number one culprit for people quitting them. "Dieting isn't really ideal for living a pleasant life, which will make it harder to keep dieting," Traci Mann, Ph.D., a leading food psychologist at the University of Minnesota and author of Secrets from the Eating Lab, explains to Discover.

If that sounds achingly familiar, you're definitely not alone. But know that the science outlet spoke to a series of weight-loss experts and nutritionists to reveal some of the more successful eating strategies you can try in place of a strict, calorie-counting dietwhich could indeed leave you feeling happier, more fulfilled, and far healthier in the long run. Read them all below. And for more weight loss advice, don't miss this list of Underrated Weight Loss Tricks That Totally Work, According to Experts.

"Resisting food cravings day in and day out is difficult," says Discover. "A better approach is to make tempting food more difficult to grab. If your partner insists on having candy in the house, for example, store those goodies in an opaque container, making them harder to see. When sweets are out of sight, they tend to be out of mind as well."

The latest research backs this up. A study published in theJournal of Marketing found that people are more likely to overeat small treats from transparent packages than from opaque ones. Make it harder to eat bad foods, and you'll eat less bad foods.

RELATED: Sign up for our newsletter for the latest weight-loss advice.

Focus on the larger journey of your overall health, not on the occasional slip-up, Debbie Petitpain, MS, RDN, LDN, a registered dietician and spokesperson for The Academy of Nutrition and Dietetics, told Discover. "An occasional splurge meal doesn't negate the healthier choices you've made on a day-to-day basis," says the report.

It's a tactic we've preached for eons at Eat This, Not That!: if there's a food you love to eat, simply find a healthier version of it. Additionally, you should look for easy ways to weave vegetables into your meals. "Try adding salsa to eggs, spinach to smoothies, sliced mushrooms to burgers, or having veggies and hummus instead of chips," says Discover. The idea here is to weave more healthful items into your existing diet and not force yourself into habits that aren't sustainable.

"It's better to think about the overall journey, rather than being so hyper-focused on achieving an endpoint," Petitpain explained. She advises you to take a much deeper look at all of the factors in your life that could be contributing to your weightand consider taking healthier steps in those areas before you start a hardcore diet. "If you don't have the bandwidth right now to tackle an aggressive diet, then don't start one, because it might be worse to try and fail. Focus instead on self-care. Try sleeping better, moving a little bit, eating a little healthier at every meal. These are hard times; you really have to prioritize."

For more amazing tips for helping you along your own weight loss journey, make sure you're aware of The Habits That Drive the Most Weight Loss of All, Say Scientists.

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These Simple Weight Loss Tricks Work Better Than Dieting, Says Report | Eat This Not That - Eat This, Not That

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