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Silver&Fit expands its free workouts to 9 classes a day streaming on Facebook Live and YouTube starting December 4th.

"As the new year ramps up and winter weather sets in, millions of Americans will be seeking new ways to meet their New Year's fitness goals from the safety of home," said George DeVries, chairman and CEO of American Specialty Health Incorporated(ASH), which launched the Silver&Fit program in 2007. "The reality is that we all are trying to maintain a fitness regimen during one of the worst pandemics in modern history, and it's vital that programs like Silver&Fit provide solutions that not only help our health plan clients keep their members fit, but help the general public stay fit and safe at home. Our expanded fitness schedule offers more types of classes, taught by world-renowned instructors uniquely qualified to create workouts for older adults."

The Silver&Fit roster of elite instructors include award-winning instructors like Damien Diaz, celebrity trainers like Keli Roberts, fitness program founders like Adita Lang,and entrepreneurs and authors like Carl Powers. In total, the Silver&Fit public class offering will feature more than 25 fitness instructors in its free, streaming workout experience.

"The new six-day schedule is arranged to encourage people to try various types of workouts for different fitness benefits," said Jaynie Bjornaraa, PhD., MPH, PT, and AVP of Digital Fitness Solutions with the Silver&Fit program. "For example, on a Saturday, someone finishing the 8 a.m. advanced cardio class may want to follow that with intermediate yoga at 9 a.m. Workouts that focus on different components of fitness offer better overall physical health improvement opportunities."

"We have received an outpouring ofpositive feedback from thousands of people about our free, streaming Fit at Home exercise classes, and we know these new classes will help many more improve their fitness and also their connection to other like-minded individuals," added Dr. Bjornaraa. "This kind of community, where people are gathering together and sharing exercises, comments and ideas, helps them overcome social isolation."

Since launching its first free public classes on Facebook and YouTube in March in response to the pandemic, Silver&Fit's senior exercise classes have been viewed more than 1.5 million times, and the program has gained over 20,000 social media followers.

"These classes are my lifeline," said Silver&Fit Facebook follower Rose L. "I have lost 20 pounds since August. I do two classes every day."

"The workouts have boosted my balance and strength," said Silver&Fit class participant Bonnie P.

"Thank you Silver&Fit for posting these videos!" said Ruth F. "You are really looking out for seniors!"

Anyone can participate in the free workout classes by following Silver&Fit on Facebook at http://www.facebook.com/SilverandFitor on YouTube at http://www.youtube.com/silverandfit. Class videos can be replayed for two weeks after they premiere by viewing the Videos tab on Facebook or the Home page on YouTube.

For more information about the Silver&Fit program's Medicare Advantage options, visit http://www.SilverandFit.com.

About Silver&Fit's Daily Free, Publicly Available Facebook Live and YouTube Streaming Workouts:

Beginning January 4, 2021 the Silver&Fit program will expand its four daily free senior workouts to nine, streaming for the public Monday through Saturday on Facebook Live or YouTube. These half-hour classes premiere Monday through Saturday from 8 AM PT 4 PM PT. Workout replays are available any time for two weeks after they premiere. Classes include cardio, yoga, strength, flexibility, and others taught at various levels, from beginner to intermediate to advanced. All classes are taught by certified instructors with experience tailoring classes for older adults. Anyone can participate by following Silver&Fit on Facebook at http://www.facebook.com/SilverandFit or subscribing on YouTube at http://www.youtube.com/silverandfit.

About American Specialty Health Fitness, Inc. (ASH Fitness):

ASH Fitness, a subsidiary of American Specialty Health Incorporated (ASH), provides no-cost and low-cost fitness and exercise programs for Medicare beneficiaries and group retirees (through the Silver&Fit program), and for health plan members and employer groups (through the Active&Fit, Active&Fit DirectTM, and ExerciseRewardsTM products). ASH is one of the nation's premier independent and privately-ownedspecialty health services organizations. For more information, visit http://www.ashcompanies.com or call 800-848-3555. Follow us on LinkedIn or Twitter at @ASHCompanies.

Lisa FreemanSilver&Fit[emailprotected] 310-422-9200

SOURCE American Specialty Health Incorporated

http://www.ashcompanies.com

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The Silver&Fit Free Senior Exercise Classes Expand to 54 a Week in 2021, Streaming on Facebook Live and YouTube - PRNewswire

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In anticipation of the changes coming in the new year, we dusted off our crystal ball to see what lies ahead. Well, actually it's a snow globe the store was out of crystal balls by the time we got there but it doesn't matter because we then asked our staff to weigh in on what they expect to happen over the next 12 months in the areas they report on. They came up with an extensive list that explores the upcoming trends in everything from food to travel, movies to stage shows and office use to our social lives and, yes, we are confident that we will have social lives again. Rather than having to wait a few months to see what 2021 has in store, take an early look at the year ahead.

Tom Cruise didn't release a major movie this past year, but he did turn in a significant performance. Last month, he tore into crew members on the set of the latest "Mission: Impossible" movie for not following social-distancing rules. Some interpreted his tirade as an ego trip, but the superstar also delivered a critical message: Movies can move forward, if everyone proceeds with caution.

The same could be said of other forms of entertainment.

Twin Cities stand-up Robert Baril believes comedy clubs will soon reopen their doors, but with limited capacity for much of 2021.

"Unfortunately, the best venues for comedy are also the best for the virus small spaces packed with people so it will likely still be a while before it will get back to where it once was," said Baril, who just released an album titled "2020," a look back at the unprecedented year with fellow comedian Bryan Miller. "But anything with a live audience is better than Zoom."

Smaller theater venues will also continue to suffer, but bigger rooms such as the 576-seat main stage at Chanhassen Dinner Theatres may be back in business by summer. If that happens, the repercussion of George Floyd's death and the subsequent protests will be on artistic director Michael Brindisi's mind.

"I am personally focused on creating a more diverse company," he said. "I wish to be deliberate about the way we come back as it relates to a personal quest for social justice and equity."

NEAL JUSTIN

Want to know what the future holds for American pets? Take a look at what the future holds for Americans and then add a few treats for such a good boy!

Pet owners (many of whom refer to themselves as pet parents) are going whole hog into natural pet care products, toys and food. In addition to high-quality meat-and-vegetable mixes, some pet parents are even springing for made-to-order meals customized for breed and size, said Phillip Cooper, president of the California-based consulting firm Pet Industry Expert.

Like their work-at-home parents, pets have been going virtual, with "at-home" pre-adoption visits and training being shifted to online platforms and likely to stay there. And end-of-life preparation isn't just for people anymore. Now that pets are living longer and considered part of the family, more veterinarians are being asked to handle everything from counseling to cremation and funeral services.

One worrying trend that hasn't materialized is an increase in pet surrenders. Shelters were braced for returns when the pandemic first began. But it seems that people are hanging onto their pets. "People are still at home and they're still needing the bonding," said Azure Davis, founder of Ruff Start Rescue in Princeton, Minn.

Exotic animals are growing in popularity, most likely because they require relatively little care. Dogs, however, remain the darlings of the pet world, with the demand for puppies staying as high as it was when the pandemic first hit.

And you think humans like their CBD? Pet parents are using oils, lotions, laced treats and paw tinctures to treat joint pain. Many veterinarians, said Cooper, remain on the fence about cannabis for canines or felines.

Connie Nelson

Some people will surely dive right back into their pre-pandemic lives ASAP: packing bars and clubs, crowding indoor music shows, theaters, sports and wedding venues.

But many of us will re-enter the social waters with more caution, gradually incorporating riskier activities over the course of many months, or years. Or doing away with them entirely (see ya, handshakes).

A recent New York Times survey of 700 epidemiologists suggested that our former routines would not return to normal until most Americans are vaccinated, with half of the respondents saying they would not change their behavior until the country's vaccination rate hit 70%.

The general public is similarly wary, not expecting a sense of normalcy to resume until fall 2021 or later, according to a recent consumer trends survey conducted by Gartner. The findings of the research firm suggest that our formerly outward-focused culture flush with in-person, public experiences shared with large groups will shift to smaller, private activities.

And masks will likely remain a fixture for quite some time. (It's still unclear if those who have been vaccinated can spread the virus or how long immunity from a vaccine lasts.) At least the masks will help conceal whatever social awkwardness we've developed after being isolated so long.

Rachel Hutton

Even when the pandemic is tamed by a vaccine, working at home will continue. In a survey by the Pew Research Center, a third of respondents said they want the option to work from home at least part time. Similarly, in a University of Chicago study, 70% of respondents expressed a reluctance to return to some pre-pandemic activities that they now consider dangerous, including riding buses and sharing crowded elevators.

During the pandemic, employees who were working remotely discovered they had more flexibility, which they are unlikely to want to give up. That means the traditional 9-to-5, Monday-through-Friday workday will become less prevalent as employees continue to flex their schedules.

The pandemic also is expected to accentuate a movement that started a couple of years ago to incorporate more casual dcor (one might even say residential) in offices. Meetings that used to be held around a table likely will move to sofas and lounge chairs. Recreational areas including such amenities as pingpong tables and fitness centers will become even more commonplace.

Jeff Strickler

After an exhausting and overwhelming year of juggling work, child care and distance learning, many families are hoping for a safe return to pre-pandemic routines as soon as possible. A recent Pew Research Center survey found that 65% of all parents of school-age kids were very worried about them falling behind, and that 72% of low-income parents were concerned.

Still, some of the positive habits formed in this upended time will stick like regularly spending time together at home for family movie nights, playing board games or working on puzzles. And media analysts have found that viewing trends are shifting away from kids watching short videos on their own devices toward entire families watching movies together on a big screen.

Mindfulness practices for kids and at-home art and science projects will also endure. Pinterest, which makes predictions each year based on what their more than 400 million users are pinning to the social media network, says that "outdoor education," "cardboard toys" and "moral lessons" will be big in the months to come.

Erica Pearson

A hybrid home-and-gym workout schedule is likely after the pandemic ends. Streamed workouts have become very popular, in part because of the versatility they offer. But that doesn't mean that gyms will be empty. While sales of home exercise equipment have risen, the gyms still have a much wider variety of gear and offer more workout options.

In addition to just working up a sweat, there will be an increased focus on mental and emotional health. The stress of the pandemic raised awareness of overall well-being, including healthy diet and lifestyle. Hard-core exercise programs will continue to attract a segment of the market, but the biggest growth is likely to be seen in yoga, meditation and stretching.

Wearable fitness has made huge gains, going well beyond watches to include everything from shoes and legwear to jackets and caps. As the range of products grows, so does interest in them.

One surprising outcome of the pandemic one that industry experts applaud is a jump in the number of people who work out during the day. Numerous studies have shown that getting physical activity during the day (rather than morning or evening) makes people more productive and creative.

Jeff Strickler

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Trends to watch in 2021 in entertainment, homelife, worklife and fitness - Minneapolis Star Tribune

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By: Rachel Bleier January 1, 2021

Balance is integral to a good golf course.

Getty Images

The new year is almost here and with it comes a flood of resolutions that can honestly be pretty tough to stick to.

If youre looking to exercise more, get in shape, or have some variation of get golf fit on your 2021 to-do list, youre not alone. Its one of the most common New Years resolutions people make.

However, as a golfer you need to find a fitness program that will not only help you live a healthier lifestyle, but will also help you play your best.

Enter GolfForever, a digital fitness app developed by sports performance experts that offers a new way to get your body in golf shape so you have your best year on the course yet. Whether your goal is to gain distance, build strength, improve your mobility or just get in shape for golf season, GolfForever has a program suited to you. Right now, you can take advantage of an exclusive deal for GOLF.coms readers and get $20 off a one-year subscription to help you get your body golf ready.

All of our market picks are independently selected and curated by the editorial team. If you buy a linked product, GOLF.COM may earn a fee. Pricing may vary.

$79 using exclusive promo code: GOLF79

As someone who has been going through the program for about two weeks now, I can say that GolfForever feels like Im getting a virtual personal training session in my tiny New York City apartment every day.

Ive done plenty of online and app-based fitness programs, especially during 2020 when my gym shut down due to the pandemic, so I was a little wary of trying another program. However, from the moment I completed the initial fitness assessment, Ive been pleasantly surprised.

Thats because GolfForever works a little differently. As mentioned, when you sign up the app takes you through a relatively painless fitness assessment, asking you to do some pushups, planks, balance tests paying close attention to your form, while also asking about your goals for the year the same thing the best personal trainers and physical therapists would do during your first session.

Based on your performance during this assessment, GolfForever then matches you with one of more than a hundred programs that is both suitable for your fitness level, the equipment you have available and your specified goals. GolfForever then provides you daily workouts to help you play your best golf.

For example, I learned from my assessment that I have a pretty strong core, but my balance is a bit suspect. That tracks with my tendency to sway instead of shifting my weight properly in my golf swing. It also tracks with my goal of improving my mobility, since balance and mobility go hand in hand.

Based on the first two weeks of workouts Ive done, its obvious the GolfForever program has heeded my assessment and wants me working on my balance. Every days workout is broken down into Fundamentals and Rotational Power. One of the most recent Fundamentals routines prescribed for me had a huge focus on balance, especially during the first exercise. So if you struggle with your balance like I do, watch the video below with GolfForever creators Dr. Jeremy James and Open champion Justin Leonard and give this exercise a try.

Neutral Spine March: Lying face up on with a foam roller running the length of your spine, brace your core and slowly lift your legs one at a time to march, keeping your back still. If you need assistance with balance, place your hands on the ground to either side of you. This exercise will also help you learn to move your hips independently of your core which will help you generate more power in your golf swing. Do 15-20 reps, alternating legs as you march.

Theres plenty more balance exercises (and strength, mobility and injury prevention exercises) where that came from, so check out GolfForever and make 2021 your best year on the course yet.

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Theres a balance to finding the perfect golf fitness program to get you ready for 2021 - Golf.com

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Returning to exercise after coronavirus can be a difficult and long process, even for people whose infection did not require hospitalization.

Exercise was the last thing on Crissi Harrisons mind when she learned she had contracted the novel coronavirus in November. The emergency room nurse, who works in Gastonia but lives in Charlotte, had many of the classic symptoms of coronavirus. She felt tired and she had a fever and congestion.

But perhaps the most difficult symptom to handle, the 39-year-old said, was the feeling of not having enough air. Even after the chest tightness subsided, Harrison found that her stamina was gone.

A former college athlete who is used to working out for an hour each day, Harrison found herself getting winded on short walks and when climbing the stairs.

It was pretty frustrating and a little scary because you hear so much about residual long-term effects of COVID, she said. I was just nervous that I wasnt going to be able to exercise.

With cases of COVID-19 in North Carolina past the half a million mark and coming up on a half million patients presumed recovered, accounts like Harrisons, in which cardiovascular symptoms such as shortness of breath stay on after the virus is gone, are not uncommon. Exactly who experiences these residual effects and why remains unclear, said Blase A. Carabello, chief of cardiology at Vidant Medical Center in Greenville.

Its almost like every patient has a different story, said Carabello, who also heads the Brody School of Medicines Department of Cardiology at East Carolina University. Some return to completely normal stamina very quickly and in other people, the illness just lingers on. And obviously, theres some people that apparently had the virus and had no symptoms.

Scientific understanding of the novel virus has advanced almost as quickly as the outbreak itself. We know, for instance, that people with pre-existing conditions are more likely to develop complications that require hospitalization. Those patients will take longer to return to normal energy levels, Carabello said.

But we dont know why some people, even those with mild disease, go on to develop cardiovascular symptoms. A July study in JAMA Cardiology found that 60 out of 100 people who had coronavirus, showed signs of myocarditis, or heart inflammation. That heart damage was present even in some patients whose disease was mild and did not require hospitalization, the authors said. The long-term implications of this inflammation remain unclear, said Aaron Vaughan, an Asheville-based sports medicine doctor.

Its not straightforward, said Vaughan, who directs Mountain Area Health Education Centers sports medicine program. This is an ever-changing process and the evidence that we have keeps changing.

Current medical guidelines recommend that people with coronavirus avoid all exercise for two weeks and return to their normal activities gradually after the infection is gone. But returning to exercise right away isnt always an option.

Sunny Bettuas cough was the last thing to go. The Holly Springs resident, who works as a medical office assistant at a UNC womens clinic, thought she had a summer sinus infection. But when the fever and cough started, the 42-year-old suspected something more was going on. She tested positive within days.

Bettua, who usually benches 85 pounds at the gym, felt like she couldnt catch her breath. Even once the chest tightness subsided, the cough stayed.

For the full two months, I didnt exercise or nothing, she said. I just couldnt get my energy back.

Coronavirus attacks the lungs, blood vessels and can even leave lasting neurological issues, such as the much-vaunted losses of taste and smell. Current research suggests the virus causes fluid or pus to accumulate in the lungs, giving them a ground glass appearance on X-rays. Since the heart and lungs work in concert to deliver oxygen to cells, anything that affects the lungs could make the heart work harder, Carabello of Vidant, said.

So that either a problem in the lungs or the heart can cause you to have trouble exercising, he added.

Fatigue can be part of that equation, Vaughan, of MAHEC said. Younger, relatively healthy adults who are recovering from coronavirus will likely be able to return to their usual activities within weeks or months, according to Vaughan. But some patients may develop longer-term symptoms. Older adults, those with pre-existing conditions and obese people are particularly at risk, he said.

Patients, particularly those with pre-existing conditions, should consult their doctor before returning to exercise. Generally healthy adults who develop new symptoms, including chest pain during exercise or heart palpitations should consult their doctor, Vaughan said.

Recovering from coronavirus fully can be a long process, he said, and everyone whether they were generally healthy before coronavirus or not should begin with very light activities including slow walking or jogging. Proceeding to more strenuous exercise should happen gradually and slowly, with the goal of returning to pre-coronavirus activities over a period of weeks or even months.

Bettua, the receptionist who got coronavirus in late July, tried to exercise for the first time in September.

I didnt push myself really that hard, she said of her first workout. I slowly got back into it. I definitely lost muscle strength.

By mid-December, Bettua said, she was within striking distance of her baseline and can bench 67 to 75 pounds at the gym.

Harrison, the nurse who had coronavirus in late fall, is still working on her recovery.

I feel like Im starting to get it back, she said. I still dont have my strength but I want to work out.

Continued here:
Trying to workout after COVID? Not so fast. - North Carolina Health News

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Riz Ahmed had a clear vision of what he wanted to look like in Sound of Metal. The British actor wanted to morph into a ripped rock star since his character, Ruben, is an ex-addict punk drummer who begins to suffer devastating hearing loss.

Riz has immense focus in everything he does, says trainer Leighton Grant II, who helped Ahmed prep for the role. On top of his fitness expertise, there was also an element of Rubens journey that Grant connected closely with. I wear hearing aids myself, so missing sounds or parts of conversation is a part of my daily life.

Grant developed a diverse and comprehensive training program to execute over the three months they had together before Sound Of Metal began filming in Massachusetts. Since Ahmed was starting with a particularly lean frame at the time, the mandate was to build muscle during the first phrase, then shred him down during the second push.

I was checking Rizs weight and body fat percentage at least every other week, so we knew exactly where we was at all times, says Grant. Giving the history that Ruben has, the goal was for him to have a seriously striated physique when he showed up on set.

Since Ahmed was playing a drummer, their training paid special attention to rhythm and tempo, too. That work came through especially during their agility drills and boxing sessions. Ive found similarities between boxing and punk drumming, says Grant. Theres a level of aggression and musicality that comes through both.

Between the workouts with Grant and drumming practice with Guy Licata, Ahmed pulled off an impressive transformation forSound Of Metal. Heres how he did it.

During their three-month training period, Ahmed put on muscle while lowering his body fat percentage by four percent. That was accomplished by upping his caloric intake during the first phase, to help with the bulking period, then cutting that amount by 1,000 calories during the second phase.

Since Ahmed was on the movie quite a bit, not allowing for daily monitoring in-person, they started with the baseline of meals from Kettlebell Kitchen, with some meal manipulation coming from Grant. During the first period he was taking in about 2,500 calories. And during the cutting period, they switched to keto-based meals from the service, where the actor was taking in anywhere between 1,500 and 1,800 calories.

There were also home-cooked meals centered around clean protein, vegetables, and good carbs. Example breakfasts included eggs, minced beef, spinach, and sweet potato; lunch would be chicken breast, quinoa, and greens; and dinner would always be greens with a choice of protein. Depending on the type of training being done, fruit and a protein shake were added.

The training started with a focus on building muscle with traditional movements over the course of four days a week, split between upper and lower body sessions. During the beginning of the program, cardio was kept to a minimum. As the weeks progressed, Grant began to add conditioning to Ahmeds training, which included everything from foot work to boxing to kettlebell circuits.

During the second phase of the program, the lifting was kept low and more conditioning was introduced. The training was upped to six or seven days a week. Since the exercise was constant, recovery became more crucial, and Grant would step in to perform instrument-assisted soft tissue mobilization on occasion. Wednesdays were dedicated to boxing as a means to dial in Ahmeds rhythm and get a great shred.

Directions: Complete 3 sets of each superset, with 45 seconds between supersets, then move onto the next.

A1. Single-ArmDumbbell Bench Flye x 12 reps (each side)

Lie on your back on a flat bench, holding a dumbbell in your right hand with a neutral grip. Press the dumbbell so its stacked directly over your shoulder, and rest your left hand on left thigh. Retract your right arms shoulder blade and unlock your elbow, then slowly lower the dumbbell laterally. Allow your elbow to bend a bit until your arm is fully extended, dumbbell at chest level. Reverse the movement by engaging your pec and bringing the dumbbell back to the starting position. Repeat. Switch sides after 12 reps.

A2. Barbell Chest Press x 12 reps

Grasp the bar just outside shoulder width and arch your back so theres space between your lower back and bench. Unrack the barbell and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet into the floor and press the bar back up. Repeat.

B1. Reverse Flye on Cable Cross Machine x 15 reps

Adjust two cable machines to a medium resistance and a midrange setup. Stand tall between both cables, grabbing the right cable with your left hand and the left cable with your right hand, feet shoulder-width apart. Begin with arms crossed over your chest (as if you were hugging yourself), then engage your lats and extend arms out to the sides until theyre parallel to the ground, squeezing your shoulder blades together. Slowly reverse the movement back to the starting position. Repeat.

B2. Close-Grip Row x 12 reps

Start by putting a close-grip handle (V bar) on the cable machine. Sit on a bench (or on the floor, just adjust the stack height accordingly), and grab the bar with a neutral grip, palms facing one another. Keep your back straight as you row thehandle toward your lower abdomen, squeezing your shoulder blades together. Slowly reverse the movementagain, keeping a flat back. Repeat.

C1. Single-Arm Reverse Dumbbell Flye x 12 reps (each side)

Graba dumbbell in your right hand using a neutral grip (palm facing in), standing with feet shoulder-width apart. With a soft bend in your knees, hinge at your hips and tip your torso forward and down so its nearly parallel to the floor. Let your right arm hang under your chest, left hand braced on left knee for support.Engage your lat, raising your right arm until its parallel to the floor, keeping a slight bend in your elbow throughout the movement. Squeeze your shoulder blade at the top, then slowly lower the dumbbell back to the starting position. Repeat. Switch sides after 12 reps.

C2. Arnold Press x 12 reps

Hold dumbbells in each hand, palms facing you. Engage your glutes and abs as you begin to press the dumbbells overhead. Halfway through the movement, rotate your palms so they face out. Extend arms fully overhead, being careful not to hyperextend your back. Reverse the movementin a controlled manner. Repeat.

D1. Plank w/ Hip Hike x 20 reps

Come into a plank position, weight over wrists, hips level and in line with back, and core engaged. Lift your hips up while squeezing your abs, then hold for a count of two. Lower back down in a controlled manner. Repeat.

D2. Bicycles x 45 seconds

Lie flat on the floor with your lower back pressed to the ground and knees in tabletop position. With your hands cradling your head, pull shoulder blades off the floor. Begin to go through a bicycle pedal motion, drawing one knee up toward armpit while straightening the other leg, twisting torso so the opposite elbow meets opposite knee. Repeat for 45 seconds, then switch sides.

Sound Of Metal is now available on Amazon

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Riz Ahmed 'Sound Of Metal' Workout: How the Actor Got Ripped - Men's Journal

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When you buy and hold a stock for the long term, you definitely want it to provide a positive return. Better yet, you'd like to see the share price move up more than the market average. But Heartland Group Holdings Limited (NZSE:HGH) has fallen short of that second goal, with a share price rise of 30% over five years, which is below the market return. Zooming in, the stock is actually down 11% in the last year.

Check out our latest analysis for Heartland Group Holdings

In his essay The Superinvestors of Graham-and-Doddsville Warren Buffett described how share prices do not always rationally reflect the value of a business. By comparing earnings per share (EPS) and share price changes over time, we can get a feel for how investor attitudes to a company have morphed over time.

During five years of share price growth, Heartland Group Holdings achieved compound earnings per share (EPS) growth of 3.9% per year. This EPS growth is lower than the 5% average annual increase in the share price. So it's fair to assume the market has a higher opinion of the business than it did five years ago. That's not necessarily surprising considering the five-year track record of earnings growth.

The image below shows how EPS has tracked over time (if you click on the image you can see greater detail).

We like that insiders have been buying shares in the last twelve months. Even so, future earnings will be far more important to whether current shareholders make money. This free interactive report on Heartland Group Holdings' earnings, revenue and cash flow is a great place to start, if you want to investigate the stock further.

It is important to consider the total shareholder return, as well as the share price return, for any given stock. Whereas the share price return only reflects the change in the share price, the TSR includes the value of dividends (assuming they were reinvested) and the benefit of any discounted capital raising or spin-off. It's fair to say that the TSR gives a more complete picture for stocks that pay a dividend. We note that for Heartland Group Holdings the TSR over the last 5 years was 80%, which is better than the share price return mentioned above. And there's no prize for guessing that the dividend payments largely explain the divergence!

Investors in Heartland Group Holdings had a tough year, with a total loss of 6.4% (including dividends), against a market gain of about 13%. However, keep in mind that even the best stocks will sometimes underperform the market over a twelve month period. On the bright side, long term shareholders have made money, with a gain of 12% per year over half a decade. It could be that the recent sell-off is an opportunity, so it may be worth checking the fundamental data for signs of a long term growth trend. I find it very interesting to look at share price over the long term as a proxy for business performance. But to truly gain insight, we need to consider other information, too. Consider for instance, the ever-present spectre of investment risk. We've identified 1 warning sign with Heartland Group Holdings , and understanding them should be part of your investment process.

If you like to buy stocks alongside management, then you might just love this free list of companies. (Hint: insiders have been buying them).

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

PromotedIf youre looking to trade Heartland Group Holdings, open an account with the lowest-cost* platform trusted by professionals, Interactive Brokers. Their clients from over 200 countries and territories trade stocks, options, futures, forex, bonds and funds worldwide from a single integrated account.

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

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

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Did You Participate In Any Of Heartland Group Holdings' (NZSE:HGH) Respectable 80% Return? - Simply Wall St

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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.

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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Dinner is the big finale of any day's eating and, in a lot of ways, it's the meal that defines us. The people we share dinner with are the people who matter most to us; the places we eat are the places that we most relate to. Dinner puts your whole day's food experience into perspective.

And for most Americans, dinner is where the majority of our protein is found. An egg squeezed between two English muffin halves or a few shavings of turkey stuffed into a sandwich isn't the same as a nice pot roast, a juicy burger, or a chicken dinner. In fact, the average American gets three times as much protein at dinner as he or she does at breakfast.

But that's a mistake. Eating protein throughout the day, rather than as a centerpiece for dinner, is better for keeping your muscles strong, according to a 2014 study in The Journal of Nutrition. The researchers found that a moderate amount of protein three times a day was more effective at stimulating muscle protein synthesis (i.e., the process of building lean, fat-burning muscle tissue) than relying on the evening meal for the majority of your meat.

What that means for you is that dinner shouldn't look like a hunk of meat with some starch on the sideyour best approach is to keep your plate balanced more toward the vegetable arena. For more concrete tips, we put together this list of healthy dinner habits that will help you lose weight. Read on, and for more on healthy eating, don't miss 15 Underrated Weight Loss Tips That Actually Work.

Ever get home late from the office, feeling pretty bedraggled and ready for bed, but you force yourself to eat dinner anyway? Don't do that. If you're not in the mood for your final meal, it's better to simply hit the hay and enjoy a nice breakfast the next day, according to a report from the Journal of the Association for Consumer Research. In a study of forty-five undergrads, researchers found that people who were moderately hungry before a meal tended to have lower blood glucose levels after eating than those who weren't particularly hungry before they ate.

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If you've just sped through a stressful day at work, don't speed home. Stop at the playground and kick a ball with some kids, or swing by an art gallery, or meet a friend for tea. Prep yourself for dinner by finding a way to blow off the tensions of the day. Failing to let go of your work stress could lead to chronically elevated cortisol levels, causing sleep and immunity problems, blood-sugar abnormalities, and weight gain. If you feel like you tend to overeat when you're stressed, it might be worth reading about these 9 Ways to Stop Stress Eating, According to Experts.

Chefs often add fat and salt to make meals taste betterbut these ingredients aren't necessarily something they advertise on the menu. Since you've already taken such care to choose a dinner that sounds healthy, take the extra step, and ask your server if there is any cream or butter in your dish. If there is, ask for your veggies and meats to be cooked dry and have sauces come on the side so you control how much ends up on your plate. No matter what kind of restaurant you're dining at, you can save up to 1,000 calories at each meal by making this simple request.

A frozen margarita may sound refreshing, but most restaurants and bars have ditched their fresh-fruit recipes in favor of viscous syrups made mostly from high-fructose corn syrup and thickening agents. As a general rule, the more garnishes a drink has hanging from its rim, the worse it is for your waistline. Instead, choose a cocktail made with club soda and lime, or stick with nutrient-packed red wine.

Related:This is How Much Wine is Safe to Drink Per Day

That doesn't mean soaking your potatoes in gravy. A wet carb is one that naturally has a lot of water in itstuff like cucumbers, tomatoes, salad greens, and asparagus. Dry carbs, like bread, French fries, and pasta, require your body to give up water in order to digest them. Wet carbs, on the other hand, allow you to stay adequately hydrated overnight. That helps your body process the fiber you've eaten during the day and ensures you'll continue to draw nourishment from the day's food intake.

Have a big tall glass of water before you go to bed, and set another on your nightstand.

According to Wake Forest researchers, dieters who sleep five hours or less put on two and a half times more belly fat, while those who sleep more than eight hours pack on only slightly less than that. But when you have a regular bedtime and stick to it, you set yourself up for day-in, day-out weight loss. Shoot for an average of six to seven hours of sleep per nightthe optimal amount for weight control. For a better night's rest, don't miss these 13 Food Hacks That Will Help You Sleep Better Tonight.

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It feels like everyone is singing the praises of oatmeal lately. It can do wonders for your body, can help you live longer, and overall tastes deliciousespecially when you make this peanut butter overnight oat recipe. But are all of the side effects of eating oatmeal actually positive? Are there negative side effects we should know about?

We turned to a few registered dietitians and doctors to learn the good, the bad, and the ugly when it comes to oatmeal. And no surprisethe side effects of eating oatmeal is mostly good. Here's what our experts had to say, and for more healthy eating tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

"Oatmeal is one of the healthiest breakfast choices you can make, namely because oats are a great source of fiber," says Brenda Braslow, MS, RD for MyNetDiary. "One cup of cooked old-fashioned oats offers 10 grams fiber and it's mainly soluble fiber, which is the type of fiber that has been shown to lower LDL (bad) cholesterol and blood sugar. Old-fashioned oatmeal helps keep your digestive system functioning well and fiber is also great for keeping you satisfied longer and can therefore help with weight management and loss."

What's the Difference Between Soluble and Insoluble Fiber? We Have the Answer.

"Oats also offer a decent amount of protein with just one cup of cooked old-fashioned oats containing approximately 10 grams of protein," says Braslow. "Protein, along with fiber, can keep you full longer. Oatmeal is a nutrient-dense food, offering other vitamins and minerals, such as iron, calcium, and magnesium."

Here are 7 Amazing Benefits of Eating Oatmeal.

"If you are new to oats, they may cause bloating so it's best to start with a small portion," says Lisa Young, PhD, RDN and author of Finally Full, Finally Slim.

"Whole grains such as wheat and oats contain high fiber, glucose, and starch," says Shannon Henry, RD for EZCare Clinic. "All of them are consumed by bacteria in the gut or large intestine which leads to gas and bloating in a few people. To lessen the side effects, start with a small quantity and increase gradually to the chosen amount. When you will start eating oat bran, the harmful outcomes from your body will probably disappear."

Here are 24 Ways to Get Rid of Bloating in Less Than 24 Hours.

"Finally, eating a jumbo serving of oatmeal can lead to weight gain," says Young. "And watch the toppingsa tablespoon or two of crushed walnuts or flaxseeds is great but too much butter or sugar isn't."

"People typically want their oatmeal to be sweeter so as not to eat a boring meal," says Dr. Gan Eng Cern. "They achieve this by adding sugar, chocolate chips, and other sweet food items which ultimately decreases oatmeal's overall nutritional value as these additions throw in extra calories, fat, sugar, carbs."

Here are 6 Oatmeal Mistakes Making You Fat.

"Oatmeal's fiber and nutrients have also been connected with weight loss. These characteristics keep the consumer feeling full which can prevent overeating on calories throughout the day," says Trista Best, MPH, RD, LD a registered dietitian at Balance One Supplements. "It is easy to add antioxidant-rich ingredients into your diet when you eat oatmeal regularly. Dried fruit, nuts and seeds, and nut butters are rich in micronutrients that support most health and wellness goals."

"Oatmeal is a whole grain that is high in fiber, especially soluble fiber," says Emily Danckers, MS, RD. "When you eat soluble fiber, your digestion is slowed down which can also increase feelings of fullness."

"Consistently eating a high fiber breakfast food like oatmeal, especially when pairing it with a protein and/or fat like some nuts, often keeps people full for hours," says Rachel Paul, PhD, RD, CDN. "They can then concentrate on their work and other items, before thinking about the next meal. Having a go-to, filling breakfast option like oatmeal creates consistency in one's life."

"By eating oatmeal every day, you can lower your total cholesterol level, reduce the 'bad' LDL cholesterol, and increase your 'good' HDL cholesterol levels," says Megan Byrd, RD. Byrd recommends even adding oatmeal into your treats, like her favored Oatmeal Protein Cookies recipe.

"Oatmeal's fiber content contributes to positive gastrointestinal health, including having regular bowel movements," says Amy Goodson, MS, RD, CSSD, LD, and author of The Sports Nutrition Playbook. "It's important to increase your fluid intake as you increase your daily fiber intake."

"Eating oatmeal every day can also help control your blood sugar because it's so high in that fiber," says Byrd. "It helps to slow down the speed at which the carbohydrates in your diet reach your bloodstream, making your blood sugar levels more even during the day. Oatmeal really is a superfood, and one that definitely can be eaten every day!"

Did you know Controlling This Hormone May Help Lower Blood Sugar?

"Oats are an ingredient that has been in the heart-health spotlight for a while," says Mackenzie Burgess, registered dietitian nutritionist and recipe developer at Cheerful Choices. "Research continues to show cholesterol-lowering effects from regularly consuming this fiber-rich food. More specifically, the soluble fiber in oatmeal may help reduce our LDL-cholesterol. Try mixing up your typical oats routine and soak them overnight with different flavor additions or combine them into easy energy bites."

Or try one of these50 Healthy Overnight Oats Recipes.

"Oats are popular grains loved for their nutritional and medicinal value," says Edie Reads, RD and chief editor at healthadvise.org. "Despite the normal fear for carbs, oatmeal is good for you. Unlike ordinary cereals, oats are not only filled with carbs and fiber but multiple vitamins and minerals, too."

"Colloidal oatmeal is also known to help with dirty and dry skin. It proceeds to further help with such skin conditions as eczema," says Reads.

Now that we've utterly convinced you how healthy it is to have oatmeal in your diet, here are11 Healthy Oatmeal Toppings That Help You Lose Weight.

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After you have successfully delivered your baby comes the real challenge. While you are ravishing in motherhood, taking care of your childs needs, it is equally important to look after your body and get back in shape. Here are some effective tips shared by Dr Shagufta Parveen to lose weight after Caesarean delivery.

Pregnancy is definitely a life changing journey and motherhood is a bliss. While you are basking in the glory of being a new mother you may be worried about losing those extra kilos especially if you have had a caesarean delivery.

It is natural to get worried about physical exercises especially if you are not sure of the stitches and wounds that need to be healed completely. However, before losing any hope, let us look at a few simple and effective exercises to shed weight in a healthy way shared by Dr Shagufta Parveen, Consultant Physiotherapy, Lactation Expert & Child Birth Educator.

Breastfeeding your baby

Believe it or not but this is the best way to provide nourishment to your baby as well as an effective way to burn a good amount of calories. In fact, one can burn close to 300-500 calories with breastfeeding.

Stay hydrated

It is important to keep the body hydrated with fluids. Water or coconut water is quite good for the body. Stay away from sugary or carbonated drinks that are loaded with calories.

Watch your calories

Though breastfeeding helps in burning calories it can also trigger hunger. It is good to watch what you consume and make healthier choices while eating. Plain yoghurt, fresh fruits and vegetables, nuts, lean meat can satisfy hunger cravings and keep the calories away. Your overall calories should not exceed over 1200 per day and also keep your metabolism healthy.

Brisk walking

This is the simplest and most effective form of exercise if done regularly. Walking for 45 mins is a great cardio exercise and does not cause too much strain to the body.

Good sleep

Sleeping at least 8 hours can enhance overall health and breast milk production. Sleep hygiene can also control metabolism.

Planks

A 30-second plank can be quite effective. One has to hold the body in the push up position with elbows resting on the floor.

Bridge position

This can help your core muscles without putting pressure on your wounds. While lying flat on your back keep your feet in line with the width of your hips and lift your body carefully, but slowly leaving the shoulder on the ground.

Water aerobics

Swimming and water aerobics is a fun way of burning calories. You will enjoy this experience without overexerting your body.

NOTE

It is important to consult your doctor before opting for rigorous or high impact exercises. Avoid going for sit-ups and crunches until your doctor approves as these exercises can cause the separation of abdominal muscles. A healthy diet coupled with an exercise routine can help you get back in shape pretty easily.

Also Read:HERE are 7 tips to survive a winter pregnancy

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