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Chili peppers contain capsaicin - a spicy, metabolism-boosting compound. eleonora galli/Getty Images

Foods that boost your metabolism include chili peppers, coffee, tea, ginger, high-protein foods, and legumes.

Coffee and tea contain caffeine, which boosts metabolism by increasing neurotransmitters like dopamine and noradrenaline.

Since eating protein increases your metabolic rate, consuming high-protein foods like legumes or meats can help you burn more calories and feel more full.

Visit Insider's Health Reference library for more advice.

Losing weight isn't just about what you don't put in your body. In fact, the foods that you eat may help your body burn calories. If your doctor says that losing weight may benefit your health, then you may want to find ways to speed up your metabolism.

One way to boost your metabolism is by making changes to your diet and consuming foods that are proven to positively affect metabolism. Though eating these foods alone won't make or break your weight loss journey, they may be able to help you shed pounds.

Here are six foods and drinks that can help boost your metabolism.

The metabolism-boosting properties of chili peppers are due to a compound called capsaicin, says Zhaoping Li, MD, PhD, a professor of medicine at the UCLA David Geffen School of Medicine and director of the Center for Human Nutrition. This compound is also what's responsible for giving chili peppers their spicy flavor.

A 2017 review reported that capsaicin activates the TRPV1 receptor, which is involved in metabolism and body weight, by being involved in energy homeostasis and energy expenditure.

As an added bonus, chili peppers may also suppress appetite, which is useful in weight loss. A small 2014 study found that consuming a dose of capsaicin with every meal resulted in greater satiety, or feelings of fullness.

How to add it to your diet: Li suggests adding chili to your vegetable and meat dishes to reap the benefits. If you don't like spicy food, you can opt for capsaicin supplements.

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Coffee and caffeine are associated with weight loss and may assist in weight loss maintenance by increasing metabolic rate and decreasing appetite. Li says caffeine increases dopamine and noradrenaline, two neurotransmitters that may increase metabolism

"A moderate consumption of coffee may have some beneficial effects on weight loss and calorie intake," says Roberta Anding, RD, registered dietitian at Baylor College of Medicine.

For example, a 2020 study found that drinking four cups of coffee a day was associated with a modest loss of fat mass.

How to add it to your diet: Li says drinking black coffee is the best way to get metabolic benefits.

If you don't like coffee, Li says that a great alternative is tea, since it still has the caffeine content, although less caffeine than coffee. A 2016 study found that people who maintain weight loss reported consuming significantly more caffeinated beverages. Additionally, a small 2012 study found that green tea specifically was able to boost resting metabolic rate in overweight and obese women.

Plus, different kinds of tea such as green tea contain compounds called catechins which are believed to boost metabolism, as well.

How to add it to your diet: Consume your tea without anything added to it for the best results.

Ginger has various properties involving weight management. Anding says ginger contains compounds called shogaols which have been shown to have anti-inflammatory and weight loss properties. Li adds that ginger intake has been reported to improve metabolic profiles through increased insulin receptors, elevated pancreatic beta cells' functions, and modifying the adipokines concentrations. Additionally, ginger can help you lose weight by stimulating digestion, decreasing inflammation, and suppressing appetite.

A small 2012 study showed that drinking hot water with two grams of ginger powder dissolved in it was associated with lower hunger and greater feelings of fullness.

How to add it to your diet: Make ginger tea or add ginger to meat or vegetable dishes, says Li. Additionally, Anding says you can take ginger supplements.

Anding says dietary protein promotes satiety, or a sense of fullness. Additionally, she says it takes more energy to metabolize protein, so there is an increase in metabolic rate when you consume high-protein foods.

This is known as the thermic effect of food (TEF), or diet-induced thermogenesis (DIT). A 2014 study noted that DIT produced by protein results in a 15% to 30% increase in metabolic rate.

How to add it to your diet: Incorporate high-protein foods like meats into your meals throughout the day.

Legumes - which are a family of plants that includes chickpeas, soybeans, and lentils -are great for boosting metabolism since they are very high in protein. In addition to the metabolism boost caused by the protein, Anding says legumes can also help to promote fullness, since they are high in fiber.

A small 2009 study found that obese men who ate a high-protein diet or a legume diet were more likely to lose weight than people on a control diet.

How to add it to your diet: Li recommends consuming legumes as your protein and starch source in your meal. Don't consume legumes with more starch if you're looking to lose weight. She suggests a meal of legumes cooked with spices along with lean meat.

While these foods and drinks may help boost your metabolism, it's important that you make further changes if you want to lose weight effectively.

"Body fat loss is a complex process and most of the compounds or foods associated with an increase in metabolic rate and increased protein and water intake need to be part of an overall calorically restricted meal plan," says Anding.

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6 foods that boost your metabolism and may help you lose weight - Yahoo News

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A literature review published by the American Physiological Society found no scientific evidence for the eight-cups-a-day recommendation. Many factors can influence an individuals hydration needs, including climate, physical activity, sweat rate, body weight and hormones. No single formula fits everyone, confirms the Mayo Clinic. Some body cues can help us gauge our fluid needs, such as urine color and sweat rateand its worth noting that when we feel thirsty, were often mildly dehydrated. Dont gulp down glasses of water at a time, though: Taking sips throughout the day can lead to better absorption.

Myth No. 4: Cooking destroys nutrients

in your foodOne fad diet dictates that raw foods, in their natural state, have more nutritional value. Advocates recommend that people not consume any foods prepared at temperatures higher than 118 degrees. The most fragile of enzymes start to die off at that 42C/115F degree mark, claims one blogger. Cooking supposedly denatures those enzymes and destroys vitamins, minerals and proteins. (Proponents rarely detail which enzymes, specifically, are more prevalent in raw food or note that the hydrochloric acid in our stomachs may destroy these mysterious enzymes by digesting them.)

Cooking with heat, or thermal processing, actually improves the bioavailability of many nutrients and phytochemicals, such as the lycopene in tomatoes. Foods including sweet potatoes, dry beans, grains and rhubarb also have nutrients that are better absorbed and digested when cooked. Different methods of cooking can have different effects on overall nutrient density: Boiling vegetables can reduce their water-soluble vitamins, such as thiamin and vitamin C, but steaming, baking and stir-frying can minimize this loss.

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Five nutrition myths to leave behind in 2021 | Health | dailyprogress.com - The Daily Progress

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IT is possible to eat delicious meals AND lose weight, as Pinch of Noms Kay Featherstone and Kate Allinson have shown.

The food bloggers latest book, Pinch of Nom Quick & Easy, has 100 great, quick-to-make recipes.

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Kate says: We wanted to make it easy to be mindful of your calorie intake, even when motivation is low or youre short on time.

Kay adds: We wrote most of these recipes just before Covid-19 changed our lives.

We needed the recipes to work whatever the landscape in the future. We needed simple ingredients with straightforward swaps for things that were harder to get.

In day one of an exclusive two-part series, Natasha Harding brings you breakfast and lunch.

Serves: 4Prep time: 10 minutesCooking time: 10 minutesPer serving: 344 cals; 23g carbs

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YOU NEED:

For the rolls:

METHOD:

SWAP THIS: Switch the pork mince for turkey or beef mince.

Serves: 4Prep time: 10 minutesCooking time: 25 minutesPer serving: 99 cals; 28g carbs

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YOU NEED:

To accompany (optional):

METHOD:

Serves: 6Prep time: 15 minutesCooking time: 35 minutesPer serving: 275 cals; 24g carbs

5

YOU NEED:

METHOD:

Serves: 4Prep time: 10 minutesCooking time: 40 minutesPer serving: 200 cals; 40g carbs

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YOU NEED:

METHOD:

SWAP THIS: Substitute the potatoes for sweet potatoes (they might need less cooking time, as they tend to cook faster), or the peppers for mushrooms

Serves: 4Prep time: 10 minutesCooking time: 20 minutesPer serving: 243 cals; 21g carbs

YOU NEED:

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GOT a story? RING The Sun on 0207 782 4104 or WHATSAPP on 07423720250 or EMAILexclusive@the-sun.co.uk

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Lose weight & feel great in 2021 with these tasty recipes from Pinch of Nom - The Sun

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MARTINSBURG Whether it be to run a mile every day, read a new book weekly or to simply be more charitable in one's community, officials are urging the public to be a bit more specific and realistic with their New Year's resolutions so those goals arent long gone come February.

According to Dana DeJarnett, West Virignia University Medicine East Wellness Center and health promotion coordinator, the new year ushers in a fresh start that most people capitalize on to address an area of their lives they feel could be improved upon.

Resolutions come up, because its the new year, a fresh start, but most people, by the middle of February, have either not attempted their resolution at all or have allowed it to fall by the wayside, DeJarnett said. Most people give lip service, but if they dont believe they can, then they really cant do whatever it is they say they plan to.

According to DeJarnett, most often, resolutions come in the form of health goals, including losing a general amount of weight over the next 12 months or exercising more regularly, but simply making these overarching goals does nothing for seeing them come to fruition.

Most people say they want to lose weight or start exercising, but it's better to make it actionable or more measurable, DeJarnett said. So, instead of just wanting to lose weight, make your resolution to lose 10 pounds by the end of February, and then you have to make your action steps part of that how are you going to lose those 10 pounds? Maybe by walking three days a week for one or two miles at 7 a.m. By making it more specific, you are more likely to achieve it than just going after a blanket statement.

In addition, DeJarnett said people who are determined to see their resolutions through this year can do what she said is common practice at the wellness center through its self-management program.

You can check your self-confidence level from zero to 10 zero being you dont think you can do this at all and 10 being you are absolutely confident in yourself, DeJarnett said. Youre goal is to have a confidence level of at least seven. Do you really believe you are going to do this goal every single day? Instead of setting ourselves up for failure by saying we are going to run two miles every single day forever, we can say we will try to run a mile at least three mornings a week, because it is more manageable and more likely to be completed.

DeJarnett said while the year may have changed, the current pandemic status has not, and she encouraged community members to look into the various WebX and virtual workout classes offered by the wellness center, where people participating can interact with a trainer or coach in real time while maintaining their safety.

While ensuring safe distancing and goal accomplishment is key, DeJarnett added it would be a good idea to also find ways to interact with friends or loved ones safely, so as to feel connected and supported during the resolution process.

Whether it be meeting up with a friend or family member at a park to work out or practicing a new skill or hobby together, DeJarnett said having someone there who is striving for the same things can be a great motivator to those who might fall off track.

DeJarnett added specific, clear and achievable goals can translate to any resolution set such as reading a certain amount of written material a week or learning a new skill, so long as each part of the process is set, and ones confidence is there.

Its always good to have something to strive for and look forward to, and its always good to feel like youve accomplished something, DeJarnett said.

For more information about virtual programs offered, visit the Wellness Centers Facebook page at WVU Medicine Wellness Center.

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Eastern Panhandle health officials offer new years resolution advice - Martinsburg Journal

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Here are some New Years resolutions that are better than losing your quarantine pounds. (eda can, iStock via Getty Images)

Every year around this time, we set resolutions. We have no real intention of keeping these promises, but kid ourselves for a week or two.And, honestly, it feels nice.

Many times, we include a goal to lose weight. This year, that particular resolution will be even more top-of-mind for some, given the effects that the pandemic has had on the poor, sad little bodies we live in.

But losing weight is not a good resolution. Dont get me wrong: I am all about being physically and mentally healthy, eating well, exercising and journaling. But ones overall health is far greater than what a scale says. Body shaming ourselves and others for how we look is trash.

Lets leave all the trash in 2020.

So some of us at The Know came up with 10 resolutions to consider in the new year, ones that are significantly better for you than losing your quarantine weight.

Weve all picked up too many hobbies while in quarantine, and cannot possibly keep them up. Its too much! For example, at one point or another this year I have decided to become a piano player, chef, artist, astronomer, author, botanist, furniture-flipper and TikTok influencer. I was not successful at any of these endeavors. But more importantly, I did not enjoy half of them. So I gave them up. And thats OK! Im not about to waste my evening stabbing at keys while trying to master a Mozart sonata just so I can justify buying a keyboard.

Did I exist yesterday, a week ago, a month ago? Did you? I couldnt say. It doesnt matter. Time isnt real. Lets lean in.

So, you dont like Taylor Swift. You think Kristen Stewart cant act. You full-heartedly believe In-N-Out Burger is mediocre. Thats nice, but no one cares. Stop getting mad at people who get excited about things just because you dont share their joy. They found happiness in a sea of sadness. Stop drowning them in negativity.

We bought a skeleton from Target to celebrate Halloween this year. Hes now sitting under our Christmas tree. When the Christmas tree leaves, hell stay. He is our skeleton now, and our skeleton can stay forevermore. So keep your Christmas lights up until January. Heck, keep them up until July. Why not? As previously discussed, time doesnt exist.

Some days, I dress up to work at home so I can cosplay as a normal person. Other times, I wear the same running shorts two days in a row. Have my clothing choices impacted my productivity? No. When we return to our newsroom, I plan to present management with a petition to normalize sweatpant use. I encourage you to do the same.

If you havent started therapy, youre really missing out. Its all the rage these days. Treat yourself by setting up an appointment with someone who is paid to hear you talk about yourself as you cry. (This is not meant to belittle the benefits of therapy, honest.)

Many a Coloradan was already leading a dehydrated life before the pandemic. And then we started having multiple breakdowns a week. Add this to our significantly increased hand sanitizer usage and our bodies have turned into ashy raisins. Rectify this by drinking more water. The best way to pick up a new habit is totie it to an existing one. In this instance, drink a glass of water every time you cry. Your emotional and physical self will thank you.

My therapist shout out to Resolution No. 6! once described our energy levels as spoons. We only have a finite number of spoons, and once you run out, youre out. For example, if you use up all those spoons at work, youll have no spoons left for activities after work, such as playing a rousing game of thefun, family-favorite Spoons. As you go about your days, think of your spoons and how you plan to use them. And if you need to be lazy so you can stock up on more spoons, do it!

Obviously, you shouldnt join a real cult. But consider joining a fandom! Everyone needs friends who support them, and its nice when those friends share your interests. These cults fandomscan take many forms. I enjoy astrology, so force all my friends to download the Co-Star app so I can stalk their birth charts (shout out to my fellow Tauruses!). My fiance loves the K-Pop band BTS so spends half her time sending concert videos to fellow stans. My mom was in Greek Life in college so does weekly Zoom calls with her sorority sisters. Go find yourself a nice community of people who share your random fanaticism and make some friends. But, like, dont join an actual cult.

If theres one thing this pandemic has taught us, its that we need to support one another. Order takeout from local restaurants. Buy a book from a local independent bookstore. Get a record from a local musician. Pay for local journalism. And wear a mask.

Elizabeth Hernandez and Josie Sexton contributed to this fascinating report.

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10 New Year's resolutions that are better than "losing quarantine weight" - The Know

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During this harrowing time, I have been preoccupied with losing weight. I havent talked about it much, preferring to shed in isolation. For those who have noticed the clues my slimmer face on video calls, occasional pictures from my wife on social media, a few text-message references the reaction always includes the same question.

How much have you lost?

I tell them, Ill let you know when Im done.

When youre winning on the scale, losing can be a tease. Over the past 10 months, I have felt lighter and lighter. I have acted out my favorite athlete clich, the one in which a player emerges from the offseason claiming to be in the best shape of his life. Discarding pounds has been a method of control, a way to corral the chaos and make lemons into sugar-free lemonade. This pursuit seems so right for 2020. Were all wanting to feel light again.

But as we have been reminded in a year of illness, death and strife, loss can be heavy, too. There is a poignant multiplicity to loss. At present, that poignancy keeps thwacking me in the heart, the same heart I thought this skinny me would protect.

How much have I lost? I will let you know but not in celebration. This is surrender. Im not quite done shaving pounds off my body. However, I cannot bear losing anything else.

Gone are 123 pounds since Feb. 7, heft dismissed via low-intensity exercise and a keto-based diet. But also gone are my paternal grandparents and a maternal great uncle, all of whom were buried in Louisville during a two-week span around Thanksgiving. Im light, finally. Yet heavy, again.

The devastating part is that so many of my actions in 2020 have been to avoid suffering. The motivation to drop weight? A dizzy spell that prevented me from covering an NFL playoff game in January. During the pandemic, most of our family has kept at least one foot in lockdown mode. We live in bubbles throughout the country, and for as difficult and mentally taxing as it has been, we had delighted in being healthy, in fending off the physical agony of covid-19.

Still, suffering found us. My three loved ones endured well past 80, for which we are grateful, but as usual, the ailments of aging won.

I did not travel from Seattle to attend any of the funerals. My brother, who had a bout with pneumonia in the past year, did not leave Boston. In our bubbles, we watched live streams of funerals sparsely attended. My wife and I watched them during breaks in our oldest sons virtual school day. Nothing is sadder than sitting at a table of computers unable to comfort my devastated father and attempting to reinvent rites taken for granted.

I am not writing just to expose loss, though. I dont want to wallow in grief. Its the meaning of it that matters to me. I feel this ambiguous connection to strangers I have had to avoid, and my soul demands exploration. There is pain and confusion and anger in the losses of 2020. There is community, too.

How much have you lost? So much can be revealed: Weight lost, people lost, innocence lost, ignorance lost, patience lost, apathy lost. Shock lost. Seriously, can life ever be considered surprising again?

A better question: Will we turn this wretched experience into something meaningful?

Grandpa loved to joke. Give him a compliment, and he would still send a quip boomeranging back. I used to hug his thinning body and declare, You look like youve lost weight. He would counter, And it looks like you found it.

He wasnt being mean, just real. His affable delivery kept me from turning sensitive. It was far more bothersome when people I didnt know would refer to me as big man. They werent being mean, either. And there was no use lying to myself just to disagree.

When I said enough and stepped on that scale Feb. 7, it flashed a terrifying number: 327.2. It was at least 30 pounds more than I had anticipated. And while the 327 was most troubling, it was the point two I couldnt get past. Point two. It was the most taunting two fastened to the end of a big number since Alex Rodriguez signed that contract for a stunning $252 million two decades ago.

I weigh 204 pounds now. So make that 123 point two pounds down. I am 6-foot-1 and hope to lose 10 more pounds, but my goal is not to lower the number as much as it is to maintain good health and stifle obesity for the rest of my life. Our boys, 5 and 8, often begin sentences with, Dad, when you can eat sweets again I think to myself, Jerry, when you can start drinking again

There is no intentional inspiration in these words, no declaration of, I lost 123 (point two!) pounds, and so can you! I did not swear off carbs, sugar and liquor for praise. I did not fall in love with celery root, fennel and jicama to satisfy vanity. I did it to breathe better, to stop the peculiar aches, to chase the kids longer and play basketball without needing aspirin.

My doctor said something that made me think of it this way: My body still wanted to be a great team. It was resilient. It still had potential. But with my indulgences and mindless behavior, I was being a lazy ball hog. Or just pigging out.

Many times over the past 10 months, I debated whether to share, how to share and when to share the news. In my mind, this despicable year kept demanding that I wait, for a better time, until the right moment.

This year, however, is numb to right.

Besides, there is no established way to reveal that you have lost more than the combined weight of your children. Is that worthy of bragging? Can it make me forget how the scale used to inspire fear, then anger, then sadness? Excessive pride in this accomplishment this salvation of my health feels inappropriate. After being heavy for the better part of 20 years, it also feels wrong to risk coming across like I am better than someone else just because I followed through on a commitment to get lean again.

My grandfathers witty retort kept coming to mind this year. One afternoon, I researched what happens to lost weight. I had to make sure nobody found mine.

In a philosophical sense, to live is to lose. Losing is an inevitable part of the experience. To find is more elusive. Finding is no joke.

How much have you lost?

But what have you found?

In sports, there is noticeable tension between how participants and viewers perceive winning and losing. The public and media are consumed with the overwrought judgement of every result. The greatest athletes and coaches care mostly about discovery along the journey. Their obsession is to find themselves to find their best and use every triumph and failure to get there.

Heather Tarr, the magnificent softball coach at the University of Washington, told me once at the end of a regular season, I hope the year has taught us enough about ourselves. Her team was 45-6. What else was there to know? But she wanted to achieve something greater than a gaudy record. The best in sports are purists that way. Some wins frustrate them. Some losses reassure them. They look beyond what they are going through and prioritize where they want to go.

Thats where I want to be, mentally, emotionally. I am not there yet. But thats my aim.

Grandma died first, leaving this world feeling excruciating pain in her hips, pain that turned her beautiful soprano singing voice into screams with even the slightest movement. Hours after her funeral, my grandpa started to let go. He had barely survived surgery last year to remove cancer from his lung. He suffered from dementia. It seemed as if, after she died, his mind forced him to keep losing her again. He was ready to stop losing, and his lungs were eager to assist.

The timing concluded the sweetest cannot-live-without-you love story. James and Barbara Hightower grew up together in Warren, Ohio, built a life together through military travels and settled in Louisville together as a churchgoing, community-fabric couple. Their marriage spanned 63 years, not always wonderful and rosy but undoubtedly persistent and engaged.

We have done a lot of tallying of loss this year. The tracking of these numbers feels like a morbid version of sports. Our dissimilar reactions to some of them the covid-19 deaths and infections, the jobs erased, the economic devastation, the senseless killings by police, the baseless attacks on the outcome of a presidential election decided by a 7 million-vote margin fuel mistrust and resentment at a time in which pandemic-dictated caution limits the type of connection we need to heal. So much has been lost. So little has been found.

Every day, in the quiet moments at home, I stare out a living-room picture window, waiting and wondering, gazing at people roaming the neighborhood in small clusters and staying politely apart. I daydream about normal living, good living, robust living. I imagine my friends being able to joke in person about Skinny Brew. I dont hear anyone calling me big man.

If weight loss is my good loss for the year, the maintenance of this new body tasks me with an unending responsibility, one that mirrors the challenge to soothe all of this 2020 pain.

In the last phone conversation with my grandfather, the day before his wifes funeral, I told him I weighed the same as he did, only Im five inches taller, so my frame holds it better. He laughed. Then he forgot. So I made the joke one more time.

He didnt have a good comeback. His mind had lost its reserve of lighthearted banter.

In his absence, I have yet to find it. But I will keep searching.

Excerpt from:
Jerry Brewer: Tallying up a year of loss - A lot of pounds, too many loved ones, countless connections - The Spokesman-Review

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According to the Department of Homeland Security, the most common resolution Americans make each year is to lose weight.

One Tulsa gym is preparing for an increase in foot traffic despite increased COVID-19 cases across the state and country.

Josh Bishop is a member at Beyond the Gym.

"I think everyone starts that in January, Bishop said. That's, like, the hope. That's the idea."

Bishop admits that was his motivation in 2020.

"Now, it's staying healthy to keep up with my children, Bishop said.

Bishop has managed to stick with a steady routine. It's a testament, Bishop said, to the gym that continues to provide a safe space during the COVID-19 pandemic.

"There's cleaning stations everywhere, which I really like, said Bishop. It makes me feel a lot safer. It's been a great experience."

Operations Manager Jamie Booker said they bank on the New Year bringing in more business. He said they're already seeing an uptick in new members.

"January gets pretty crazy, Booker said.

Booker said they typically see about a 50 percent increase at the start of the year and told News On 6 they're prepared to ramp up safety protocols.

"COVID obviously kept everybody in their houses, Booker said. A lot more food in your house. A lot more access to it. There's some folks that probably got out of hand."

Beyond the Gym members are required to wear face coverings when moving throughout the gym and are responsible for cleaning the equipment after using it.

The gym has a UV light machine that runs 30 minutes daily, killing 99 percent of viruses and bacteria, including COVID-19.

"That was one of the main weaknesses of COVID was its reaction to UV light, Booker said.

The gym is capping its membership at 200 people and is offering deals this month.

Booker said getting healthy is a resolution worth following through with.

For more information about Beyond the Gym, click here.

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How The Pandemic Affects Gym Memberships At Start Of New Year - News On 6

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In the Before Times, a postwork workout was a must. When the pandemic shut my gym and local yoga studio down, I turned to apps to get my routine back. So. Many. Apps.

There are three basic categories of digital workouts:

Freebies include free apps and YouTube workouts. These are great for getting your feet wetmaybe youre starting to work out again after a long time off. YouTube is where you can try virtually any kind of workout. The downside is that you have to spend time hunting for one, and even that little bit of friction might keep you from exercising if youre feeling sluggish.

Premium programs are like Netflixes for fitness. You pay between $5 and $25 a month, generally, to access a large library of on-demand workouts of various types. The fee is likely cheaper than your gym membership. These apps aim to be one-stop shops for exercise. Theres typically cardio, strength and yoga offered in the same app. Some include live-streamed classes.

Zoom studios are the virtual version of high-end bricks-and-mortar fitness offerings. Theyre pricey, but working out alongside others in real time and getting webcam-enabled personalized instruction can be worth it.

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Fitness Apps for Crushing New Years Resolutions at Home - The Wall Street Journal

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The rise of wellness is nothing new, but this year has really made us take the time to focus on our health. Instead of working out to the point of exhaustion, people have taken a more holistic approach to their overall wellbeing, factoring in what makes them feel happy and healthy, rather than simply the quickest way to achieve washboard abs.

Its an attitude worth taking into the new year. Because really, everything in wellness boils down to what makes you feel good. And as the millions of women swept up in the latest sexual revolution know, that could also mean skipping a spin class in favour of a different sort of endorphin-boost entirely

This year has been stressful, to say the least. Now, a new range of programmes measure the stress youre under, and build an exercise routine around it. The aim is to avoid placing the body under further unnecessary stress when youre close to burnout, but equally, to encourage you to push yourself when you can legitimately manage another rep. High intensity or too much exercise when your cellular stress scores are high may deplete your defences, causing wear and tear, and leading to chronic inflammation, weight gain and possible ill health, Gideon Remfry, wellness director at KX members club says.

KX offers a cellular stress test for clients that measures the level of a damaging by-product released when stress assaults cells. The gym is not alone in this a WHOOP strap, favoured by NBA players, also provides 24/7 personalised physiological insights, working to uncover how stressed or rested the body is, and letting the wearer know they can go for it on those days they have capacity to be pushed to the max.

In essence our approach means we can positively stimulate your cells to adapt and become more resilient, using the best exercise for you, Remfry adds. All of us suffer from stress at some stage in our lives and not all exercise programs are created equal the difference is you and how your body reacts. So, we have to adapt to that.

WFH should mean more time to plan and stick to a fixed fitness regime, but strangely, that hasnt been the case. Cue the rise of the 20-minute quickie. ClassPass found that 20 to 30 minute workouts were the most popular on the app, with HIIT workouts (such as Booty Blast by NRG Barrebody on classpass.com) in highest demand. Likewise FRAME, which introduced its online studio this year, says that its new function, which allows clients to search on-demand classes by duration, has been a big hit (moveyourframe.com).

You can still reap health benefits from a quick class. Shorter workouts give you a focused way to push and challenge your body, says James Radcliff, senior partnerships manager, EMEA at ClassPass. Mixing up short, high-intensity workouts and longer workouts will also allow you to work out different muscles and keep workouts feeling fresh and different, adding a bit of variety to your routine.

Being housebound doesnt have to mean missing out on the high-tech advantages of a luxe studio. Apple Fitness+, which launched this month, enables users tosee workout metrics on their iPhone, iPad, or Apple TV, using sleek, studio-style experiences and personalised recommendations to help you get fitter, quicker.

Other brands are getting techy too: earlier this year Lululemon paid $500m to the fitness tech brand, Mirror, to increase its own digital and interactive capabilities, while the AI-powered (and UK and female-owned) brand CAR.O.L. promises to work the body so hard in 40 seconds that three sessions per week are equivalent to a 45-minute run, according to a randomised independent trial run by the American Council on Exercise.

Could there be a more perfect socially-distanced activity than skyrunning? TheInternational Skyrunning Federation defines the whimsically named activity as running in the mountains above 2,000m altitude.

Its akin to taking yourself on an adventure, Claudi Schroegel, skyrunner and founder of the trail running club @wearedaybreak, explains. The simple act of putting one foot in front of the other even using your hands on an easy scramble keeps you in the moment, and is a welcome respite from a hectic city lifestyle. And you get pretty fit along the way whilst having fun, too.

Skyrunning is already huge in Europe before Covid there were 200 races worldwidewith around50,000 participantsfrom65countries, according to the ISF and there are lots of spots in the UK where you can do it, from the Lake District, Snowdonia and Scotland to spots closer to London, like Surrey, Sussex and Oxfordshire (visit maverick-race.com).

The days of the Rampant Rabbit are long gone next-gen vibrators are at the forefront of the new sexual wellness revolution, and an industry thats set to grow globally to reach $40.4 billion by 2025, according to MarketDataForecast. Most pleasingly, the revolution is being led by women.

Smile Makers, a female-founded vibrator company, wants to change attitudes to self-pleasure. Its survey found that 63 per cent of female vibrator users in the UK reported being satisfied with their sex lives, compared to 46 per cent for non-users, with vibrator users 2.5 times more likely to have been interested in experimenting sexually since the beginning of the pandemic. Representations of sex still need a huge shake up, even in 2021, Cecile Gasnault, marketing director at Smile Makers, and creator of Vulva Talks, says. Women orgasm 65 per cent of the timeversus 93 per cent for men. There is no anatomical reason for that (the clitoris is an amazing organ for pleasure), but the representations of sex remain very phallo-centric.

Its something they intend to change, along with others in the market, from the reams of audio apps (almost guided masturbation tracks) from the likes of Revel, Ferly, Quinn and Wisp; to Hanx, the female-founded condom brand, which has launched CBD lubes that aim to relax the body.

Understanding our biology and our bodies is an act of feminism, says Ara Katz, co-founder and co-CEO of Seed, the supplementcompany that prides itself on science and education. The more we understand, the more empowered our choices will be, plus we will be more attuned to marketing and misinformation and subsequently, well have much more agency over our own health. Seed wants people to know what theyre putting into their bodies when they takes its daily supplements hence it has its own onlineeducation platform on Instagram, @SeedUniversity, and you can currently get a free sweatshirt fromCome Back as a Flower (CBAAF) if you complete the six-day-course.

Similarly, Amy Thomson, founder of Moody, the monthly mood tracker and journalapp will release her debut book in March, Moody: A Woman's 21st-Century Hormone Guide, about the power of tracking and understanding your hormones. It is informative, powerful stuff.

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One of the most common New Years resolutions is getting more exercise. Many people say theyre going to do a daily full body workout, jog every morning, or do yoga to unwind. However, a lot of New Years resolutions like that dont end up actually happening.

Many dont follow through with their fitness goals. But often its only because people dont have a plan. Here are a few workout subscriptions that can help keep your 2021 exercise goals on track.

Hyfit resistance bands can help you achieve an effective full-body workout. Resistance bands are also perfect for those who live in small spaces and dont have a lot of room for large equipment.

Hyfit teaches you how to use the bands properly and offers a variety of workouts, meaning they arent your standard resistance bands. Each workout offered also has smart tracking. There are a couple different subscriptions, but the Hyfit equipment itself costs $49.99 and theres a subscription for $15 a month.

If you love playing video games, theres a way to play while getting fit in the process. Nintendos Ring Fit Adventure for the Nintendo Switch will give you a challenging full body workout.

While you play, one of the game systems joysticks goes into a ring you hold while doing a variety of fun and healthy activities. The game costs $79.99 on Amazon.

The Apple Watch isnt just for text messages & setting alarms. The device can also be used for Apple Fitness+, a subscription service which recently launched. Having an exercise subscription right on your wrist makes it easy to do a full-body workout anywhere. Apple Fitness+ costs $9.99 a month and includes a large library of trainer-led workout videos.

The Mirror is the most expensive workout subscription on this list and possibly the creepiest, yet best. The Mirror equipment costs $1,495, and a monthly subscription to classes $39 a month. In a typical gym, there are mirrors so people can watch themselves while working out and make sure theyre doing poses correctly.

The Mirror brings the mirror to your home. It goes right on a wall, meaning it doesnt take up too much space. It comes with cameras that watch you and give you live feedback on your form. A full-body workout can be done while streaming instructor-led classes. When The Mirror isnt being used as a workout tool, it becomes a regular mirror.

CorePower Yoga allows subscribers a variety of classes that can be livestreamed or played on demand. There are classes available for people of any level and for a variety of different exercises.

The easier classes include yoga, but there are also cardio sessions and free-weight exercises for those who want to exert more muscle. This means whether youre casually getting fit or wanting a full-body workout, there are classes to suit your needs. A subscription to CorePower Yoga costs $19.99 a month.

The MYX isnt your typical full-body workout machine. It includes a video touchscreen that broadcasts instructor-led cycling sessions. Cycling is often a communal activity with an instructor who guides everyone else on their bikes.

Theres even a heart rate monitor and a way to personalize workouts to your needs. The machine itself costs $1,299, and a monthly subscription to the services $29 a month.

Get a full body workout using FightCamps kit, which allows you to punch and kick all your feelings out. For $1,219, you get a punching bag, gloves, and punch trackers for recording workout stats. For an additional $39 a month, you get access to their trainers.

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