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Image - Brent Doscher/Spartan

This summer, Spartan Founder and CEO Joe De Sena wanted to answer the call for more live competitions from athletes and the passionate fans of fitness during the COVID-19 pandemic. So, he gathered 24 male and female athletes in a rural farm in Vermont in early October to battle it out for four days with a $100,000 prize purse on the line. Spartan also documented the competition calling it the Spartan Games: Battle of the Fittest, presented by Harley-Davidson which will debut on December 2 in a four-episode weekly series broadcasting on the Spartan Games YouTube Channel.

One big thing: Among the athletes competing in the competition that is billed as the hardest extreme fitness competition are CrossFit Games veterans Samantha Briggs, Kristi OConnell and Emma Chapman.

The details: De Sena gathered some of the top athletes from across different fitness disciplines at the Riverside Farm in Pittsfield, VT, the birthplace of Spartan. Those athletes included Olympians, professional athletes, ultra runners, mountain bikers, triathletes, obstacle course race (OCR) champions, functional fitness, and other strength and endurance-based athletes.

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CrossFitters Test Their Fitness at the Spartan Games: Battle of the Fittest - Morning Chalk Up

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We all know the drill: We eat our way through holiday stress and come out the other end with a whole lot of motivation to work off those extra pounds.New Year's resolutionsare great for a couple of weeks' worth of discipline, but how long does it last for most of us?

This year, arm yourself with a little something extra: a plan. It just so happens that one of the top celebrity fitness apps on the market is offering a killer deal just in time for you to get a jump on that "new year, new you" goal.

Jillian Michaels' name is synonymous with tough, targeted exercise, and her fitness app has received accolades from motivated users andtech sites like this one. Her fitness app, though, is far more than just another celeb cash-init's a comprehensive plan that can suit any lifestyle and any fitness goal.

The library of workout exercises alone is impressive. The app gives you access to more than 800 workouts, all shot in HD and developed by Michaels herself. But it's really the customization options that let her system stand out from the rest. You can select exercises to suit your desired muscle group or health benefit, the time of your workout, and even the type of equipment you want to use. From HIIT to low-impact sessions, you can adjust the intensity to suit your needs. You can even use your own music in the workouts and sync up the beats to match your pace.

And that's just the exercises themselves. This full-body lifestyle system also provides a meal planner for everyoneno matter dietary restrictions. And there are audio-only options and meditations for when you need to power down.

A lifetime subscription to Jillian Michaels: The Fitness App is already66 percent off the retail price, but you can take an extra 15 percent off by using the coupon codeDEC15at checkout.

Prices are subject to change.

Further Reading

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Kickstart New Year's Resolutions With Jillian Michaels' Discounted Fitness App - PCMag.com

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By Joe Fisher, WRAL multimedia journalist

Raleigh, N.C. At least 40 positive coronavirus cases have been linked to Find a Way Fitness, a gym on Falls River Avenue in Raleigh.

Originally closed for two weeks from Nov. 21, owners Kevin and Tasha Gidrey said they'd stay closed for the rest of the year. The Gidreys are among those who tested positive.

Our main priority always is the wellbeing of our community, and the community in general, and we would never do anything to put anyone in harms way, Tasha Gidrey said.

The Gidreys do not know where outbreak began, but they said it was a member of the gym who got precautionary testing that alerted them to what was happening.

Natalie Blain is a member of the gym who also tested positive. She felt like the gym did everything it could to protect its patrons.

Nobody wears masks, Blain said. That was an option, but nobody opted for that. Its a little difficult to do boot camp or workout without a mask on, let alone with a mask on.

The business has been open since November 2019, and had 50-60 people in classes before the pandemic began. Now, they have 35 people or fewer per class.

It kind of hurts, because we have been fighting this whole year to survive this global pandemic, Kevin Gidrey said.

It could have been any gym, and I am shocked it hasnt happened to more gyms, Blain said. I am really surprised.

Tasha Gidrey has a few words of advice for other small business owners.

Do everything you possibly can to protect your members and clients and customers so you can feel 100 percent confident knowing you did everything you could to try to prevent the spread of this pandemic, she said.

We have to really use our brains and not our hearts here, Dr. David Wohl, professor of medicine at University of North Carolina-Chapel Hill, said. We are in the midst of a worsening pandemic.

This is worse now than ever before. Be really careful.

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Find a Way Fitness in Raleigh linked to at least 40 COVID-19 cases - WRAL.com

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Even though a vaccine for COVID-19 is on the way, cases of the virus have increased across the United State recently, which has caused new restrictions and closures of health clubs in some states. It can leave owners and staff members at health clubs, YMCAs, medical wellness facilities and others feeling powerless as they watch what theyve built slowly dwindle.

But operators are not completely powerless, especially when they work as a group. Currently, 15 states have alliances for health clubs, and many of those alliances are open not just to commercial club operators but also to studios, YMCAs, JCCs, parks and rec facilities and even suppliers.

These alliances are following the restrictions in their states as well as sharing with local and state authorities the research showing that clubs can operate safely and recommending best practices for the continued operation of fitness facilities through the pandemic. IHRSA offers a listing of the alliances along with website addresses and contact information on this page. The page also includes a toolkit on how to create your own alliance if your state doesnt already have one, as well as additional resources.

In addition, Gale Landers, founder and CEO of Fitness Formula Clubs; Scott Gillespie, owner of Saco Sport & Fitness; and JoAnna Masloski, COO of Wellbridge, were part of a panel, The U.S. Industrys Survival Requires Health Club Alliances, that was moderated by Al Noshirvani, chairman of Motionsoft, during the Future of Fitness virtual event. These fitness leaders helped to form the fitness alliances in their states and offered insights into the formation process and the impact their alliance has had in their state. You can view that session for free by going here and finding the session in the agenda tab.

These alliances move the fitness industry into the political realm, which is something that mature industries have known is necessary for a long time but that the fitness industry left to IHRSA to handle on its own in the past. The truth is that individual players in the industry need to be more active politically to show local, state and federal politicians the power of this industry.

To find out how to step into the political arena, make sure to watch this on-demand and free panel, The Fitness Industry Needs a Political Movement Impacting U.S. Legislation and Regulations, which was recorded for the Future of Fitness event. The panel was moderated by Helen Durkin of IHRSA and featured as panelists Jennifer LaTourette, vice president of lobbying firm Van Scoyoc Associates; Chris Craytor, president and CEO of acac Fitness & Wellness; and Mark Miller, COO of Merritt Clubs.

To get across to politicians that fitness facilities are safe, the industry needs research. Another session from the free Future of Fitness event shared some of the latest research in this area. IHRSA interim CEO Brent Darden presented a session, The Latest COVID-19 Era Research: Making the Case for the Industry, with Alexandra Black Larcom, senior manager of health promotion and health policy at IHRSA.

IHRSA also has additional resources related to the impact of exercise on health. You can read more here and here, and you can find a downloadable PDF with facts about the fitness industry and the status of the health of people in your state by going here.

Working with the medical community has become more important for the industry. In fact, a few health club operators who partner with the medical community were able to survive shutdowns of their fitness business because their medical business was still open. Find out more about what Dr. Raj Gupta, owner of Soul Focus, and David Rachal III, founder and CEO of HealtheFit, did in this area by watching the on-demand How Healthcare Integration Saved These Clubs and Can Save Yours During the Next Pandemic session from the Future of Fitness event.

Part of working with the medical community will involve healthcare reimbursement opportunities. The Future of Fitness event featured two sessions on this topic. Chris Craytor of acac Health & Wellness is also CEO of WellD, and he presented Healthcare Reimbursement Strategies for Fitness: Moving Beyond Check-in Programs. In addition, the panel How U.S. Clubs Can Increase Membership Revenue by Partnering with Health Insurance Companies will provide additional help on the topic with insights from panelists Garrett Marshall, president of fitness streaming for Xponential; Brett Hanson, executive leader in personal health for Rally Health (a subsidiary of United Health/Optum); and Matthew Schober, chief development officer of Concierge Health. The panel was moderated by Jeff Skeen, CEO of Results Redefined.

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Working Together: Resources to Help the Fitness Industry Survive the COVID-19 Pandemic - Club Industry

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Consumer technology during a pandemic can feel like a lifeline.

Tech gadgets keep you close to your work colleagues and your loved ones when you cant be with them in person, soothe your COVID-triggered anxiety with all of your favorite audio and video content, help you achieve your fitness milestones when a health-club visit is out of the question, and make your home workspace more comfortable, effective and enjoyable.

Ive tried out all of the tech products that follow, and recommend them. They make great gifts.

Beats Flex. You will never run your wireless earbuds through the wash again. These models are one long cord that wraps around the back of your neck and stays there as you go about your day, but are wireless in that nothing connects physically to your phone.

Controls are within easy reach, and ear units at either end can be customized with the included rubber tips in various sizes (or with foam tips from third parties).

Though this is an Apple product (Beats is a Fruit Company subsidiary), the $49.99 Beats Flex work nicely with Windows and Android as well as Mac and iOS. They charge via the widely supported USB-C.

Facebook Portal. An alternative to traditional webcams for video calls, these camera-equipped devices provide pristine wide-angle video of you and the camera even follows you if you move around along with high-quality audio during a meeting or family visit.

Portal is obviously aimed at Facebook users and those who use Facebooks WhatsApp service. But the hardware is rapidly morphing into an all-purpose videoconferencing appliance with support for Zoom, GoToMeeting and other video-chat services. Amazons Alexa smart assistant is built in, too.

Portal versions are available in various shapes and sizes (including one that goes on top of your TV) and run from $129 to $279. Read more about Portal.

HomePod mini. Apple has been a bit of a smart-speaker also-ran with its original, pricey HomePod, but it may be closing the gap with its compact, affordable HomePod mini.

The spherical device pumps out decent audio for its size, and can be combined into stereo pairs. Stash minis around your home and use an intercom feature for calling the family to dinner. Control smart-home devices, such as lightbulbs, by talking to the Siri smart assistant.

The $99 HomePod mini isnt for you if you arent wedded to the Apple ecosystem, but its perfect for those who use Macs, iOS devices and the Apple TV.

Amazon Echo Show 5. Amazon recently updated its compact, low-cost Echo and Echo Dot smart speakers, but you may also want to look at its older Echo Show 5 smart display.

The devices speaker sounds pretty good, and its lovely screen lets you keep up with news and trends while giving you information about your smart-home gadgets and displaying calls from friends and family. You can talk to Alexa.

As the smallest of the Echo Show devices at just five inches, it fits in anywhere such as your kitchen counter, night table or home-office workstation. And its only $44.

Read more about Echo Show.

Google Nest Hub Max. This is Googles premium smart display, and the $179 deviceis a winner especially if you use Google services a lot.

Pull up video content, like cooking tutorials and Netflix shows, by asking the Google Assistant. Keep tabs on smart-home devices, such as Nest thermostats. If YouTube TV is your preferred way to watch your TV shows, you can do so here (thats how I kept up with the presidential election).

The camera-equipped Nest Hub Max needs work as a videoconferencing appliance Long-promised Zoom support is still MIA, but Googles own Duo and Meet services work pretty well.

Read more about Nest Hub Max.

Twelve South Curve. Months of laptop use during work-from-home sessions can cause neck strain. Fix this by putting the computer on a stand.

Twelve Souths $59.99 Curve stand is perfect for this. Its a stable, solid-metal accessory that suspends your notebook at an angle and places its display at eye level. Connect an external keyboard and mouse, and youre good to go.

Twelve South also offers the $79.99 Curve Riser, which it is marketing as a platform for standalone computer displays and all-in-one computers like Apples iMac. But I think it works just as well (perhaps better) as a laptop riser.

Work From Home Desks. Standing desks are a must for many who are setting up home offices during the pandemic and beyond. For such users, Work From Home Desks offers minimalist, modular workstations made of wood.

Shipped in pieces, these desks come together in a jiffy without tools. They are stable even when laden with equipment, such as multiple displays. Theyre versatile, too, with the option to set up as standing or sitting desks (or both, side by side) with all manner of shelving.

The WFHD catalog is rapidly expanding, so visit the company site for the latest options. Read more about these products.

Apple iPad Air. The iPad is the eternal cant-miss tech present. Even for those who spend hours on their laptop or desktop computers, an Apple tablet is a joy for casual computing around the house and on the go. I swear by the devices, especially during a pandemic.

Apples latest and greatest is the fourth-generation, 11-inch iPad Air, which is physically all but indistinguishable from the 11-inch iPad Pro (and works with all the same accessories) but subtracts a few features to be more affordable ($599 and up).

Who should buy the Air? If you are on a tight budget, the entry-level iPad is a better fit at $329 and up. If money is no object, you may want to hold out for the next-generation iPad Pro models (likely coming in 2021) with cutting-edge capabilities and prices to match. But the iPad Air is the best for most people right now with an advanced processor, an array of stylish colors, and cool features such as a fingertip sensor built into its power button.

Throw in the $299 Magic Keyboard and a $129 Pencil stylus, if your budget allows.

Apple Watch. For those who use an iPhone (such as one of the new iPhone 12 models), Apples smartwatch is the perfect add-on.

The device has long been a fantastic fitness tracker, and the new Series 6 model will even look for a low oxygen level in the users bloodstream (a potential COVID-19 red flag). In fact, the watch is in many ways an indispensable device during a pandemic (I go into detail on that here).

Theres an Apple Watch for every budget. The Series 6 starts at $399. The new Apple SE model starts at $279. The older Apple Watch Series 3 is still around for just $199.

Link:
Get this gear to chat with Mom, hit fitness goals and work from home like a boss - TwinCities.com-Pioneer Press

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RANDOLPH, N.J., Dec. 2, 2020 /PRNewswire/ --Fitness Coaching, LLC is pleased to announce its Virtual Grand Re-Opening and Official Renaming of its business to Fitness Knocking. With the pandemic there was no way to hold a Grand Re-opening in person, so the company decided to hold a virtual one!

Fitness Knocking will be holding their Virtual Grand Re-Opening during the On the Bus Sales Training Trade Show on December 4th from 2-5:30pm. To register, click here. When pre-registering, place "Fitness Knocking" for the answer of the question "Are you a guest of a particular vendor, or is there one you are coming to see?" for a complimentary ticket.

Fitness Knocking will be holding different breakout events during this session. The schedule is as follows

To celebrate the Grand Re-Opening, Fitness Knocking will be raffling off prizes towards the end of the event. Not to mention, there will be discounts given out if you attend the event such as discounts if you buy gift certificates, personal training, and even the opportunity to win free classes!

Lois Manzella - Marchitto, the owner of Fitness Knocking - Commit 2 Succeed.

To register, click here!

For more information, please call 862-251-8989 or email Info@Fitnessknocking.com or Lmm@fitnessknocking.com

Fitness Knocking is a women owned small business that is dedicated to their customers and helping address their fitness needs virtually or in-person. Whether it is Corporate Wellness, Group Fitness Coaching, Personal Training, or Post-Rehabilitation, they do it all. They are willing to go the extra mile to make all the clients feel comfortable and achieve their fitness goals!

Registering Full Hyperlink: https://us02web.zoom.us/meeting/register/tZUqcOGuqTguE91G0YE8FLtCYQVjIatTcJF8

Fitness Coaching, LLC DBA Fitness KnockingLois Manzella - MarchittoOffice: (862)-251-8989Mobile: (973)-713-2602260377@email4pr.com

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Fitness Knocking Invites Virtually Everyone to Grand Re-Opening - The Trentonian

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Evans Fitness Club has an easy birthday to remember. 12/12/12. That is the date the family owned fitness facility opened to the public. Co-owner Lisa Katz recently recalled the time fondly. When we opened, it really had a huge splash! I remember since we opened during winter break, teenagers whose family joined would come and kind of walk the track and weightlift. For a brief period of time it was like the spot where teenagers were flirting with each other. It was kind of funny!

Ten years ago when the gym was being planned, Evans was certainly growing-but was a long ways away from being named Money magazines 2020 Best Place to Live in America as it is today.

Money praised Evans 17% increase in its employed population in the past five years, as well as an unemployment rate that was below the national average, even in the COVID-19 pandemic.

They also noted that one in every 90 residents in Augusta is a doctor due to the nearby Medical College of Georgia and the biggest employer in the area is the U.S. Armys Fort Gordon, according to Georgia Public Broadcasting.

What we saw was Columbia County had a lot of different things, but there was a population that loved fitness and that wanted really good, quality fitness. They didnt want a dirty gym or the basement of some building. They wanted a high end gym, so the vision was to have a fitness club that was like the kind you would find in a big city, but right here in Evans Georgia, Katz recalled.

We all know we arent a big city, and were grateful we dont have the traffic a big city has, but we wanted to build a club you would find in a big city. You can take a pilates class, you can take a martial arts class, we have a lot of amenities. The walking track upstairs, the speed track downstairs, the fitness cinema, the yoga room, there is a ton of stuff always going on here, Katz said.

The 53,610-square-foot facilty has flourished since opening.

There has always been a sense of community at Evans Fitness Club, Katz said. One of the hashtags we use is #fitfam, because our members consider themselves a family here, one that comes together and works out.

There is a misconception that the club is a part of a large corporation due to its size. We have so many amenities people assume we are corporate owned, Katz said. But that is not the case at all.

A silent partner for the previous seven years, last year Katz came on board and became an active managing partner.

Although she had been involved on the periphery, there has been a big learning curve. Im kind of just learning each of the multiple departments, Katz said.

Making sure the facility is well maintained is what I do mostly, Katz says. We spent our Thanksgiving here in the club since we were closed removing and reapplying fresh tape on the seams in the octagon. Were up at night and during the day doing the work ourselves. When we make decisions for the gym, we think about not just the gym, but the local Columbia County community, Katz said.

I did research science before I went to medical school at Emory, so I kind of see everything as a scientific research project, Katz shared.

With the eighth anniversary approaching, it is amazing how little the club has changed. It still shines like a new apple.

There are a lot of trends in fitness. You have to somehow accommodate for the trends without getting too caught up in them, said Katz. Boot camps have gotten bigger, so the rooms have gotten bigger. We can accommodate more people, more classes, more equipment.

Katz said the one trend that has stayed the same the years that shes been a gym rat is spinning. People still love spinning classes. Its been around since the 1990s. Its the one thing that just stays. I think because we get older and cant do the things we could do before, but we can still spin. We keep spinning.

Not all trends survive. There was a thing called Piloxing when we opened in 2012. It was a combination of Pilates and kickboxing. No one does Piloxing anymore, Katz chuckled. I got certified in Piloxing. You still see it sometimes-maybe its not formally Piloxing, kind of a combination of standing Pilates and boxing.

Boot camps have also remained big amongst fitness buffs. For example, the personal training room downstairs is just for personal training. Well, that used to be our boot camp room. We all cant believe we used to have boot camps in that room, since it has grown so big.

This year for the anniversary, EFC has a big day planned. The parking lot will be full of vendors selling Christmas gifts, Smokeshows food truck will be on hand, along with a dessert truck. And well have Santa inside for free photos, Katz said.

Its an opportunity to give the gift of fitness for your family member, but also a way to support local business. People are looking to help local businesses, Katz said.

Whether you join EFC for your own workout or youre buying a membership for a loved one, you are supporting a local business. On December 12th, EFC will be offering three months free, with your first payment not coming due until March of 2021.

Visit the website for more details HERE.

Evans Fitness Club is located at 3002 Allen Drive in the heart of Evans.

(706) 288-2700.

Original post:
Nearly Ten Years On, Locally Owned and Operated Evans Fitness Club Still Wows. - Metro Spirit

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One of the greatest challenges faced by people who have spent the past several months in self-isolation is certainly the extra pounds they have put on. This was inevitable given the time we have all been spending on the couch and confined to the house with minimal movement. However, there is no better time than this to focus on our health to achieve optimal fitness.

Lets take this opportunity to try out some of the many nutrition and diet systems that are trending for losing weight, feeling energetic and feeling younger.

Following are some of the most popular diet and nutrition trends of 2020.

1. Intermittent fasting (IF): This is currently one of the worlds most popular health and fitness trends. People everywhere are observing it to lose weight, improve their health, and lifestyles in general. When you look it up online, you will find many studies that show it can have powerful effects on your body and your brain. It could also help you live longer. So, how does this diet system work? The beginners guide to intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It doesnt emphasize the types of foods you should eat, but rather when you should eat them. In this respect, its not exactly a diet in the conventional sense but more accurately a sort of nutritional regime. The most common intermittent fasting methods involve 16-hour fasts daily or fasting for 24 hours, twice a week.

2. Plant-Based Eating: Although often confused with veganism, plant-based diets dont necessarily eliminate animal products. This diet focuses on eating plants for the most part, such as fruits, vegetables, nuts, seeds, and whole grains. Plant-based diets also emphasize eating whole foods or foods that have undergone little to no processing and are as close to their natural state as possible.

3. The Ketogenic diet (Keto Diet, Ketofy Diet, Ketosis): Another popular nutrition regime is the keto diet. Its a low-carb, high-fat diet that offers numerous health benefits. In fact, many studies show that this type of diet can help you lose weight and improve your health. Ketogenic diets may even have benefits that include reducing the chances of developing diabetes, cancer, epilepsy, and Alzheimers disease. Here are some of the basics of the keto diet.

Firstly, it shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrates and replacing them with fat in your meal plan. This reduction in carbohydrates puts your body into a metabolic state known as ketosis. Your body then becomes incredibly efficient at burning fat for energy. It even turns liver-fat into ketones, which can supply energy to the brain.

Ketogenic diets can cause significant reductions in blood sugar and insulin levels and there are several versions of the ketogenic diet. However, only the standard and high protein ketogenic diets have been studied extensively.

4. The Primal Diet: This is an eating pattern thats high in protein and fat, low in carbohydrates, and designed to closely resemble the diet of early humans. Like the paleo diet, the Primal Diet is based on the idea that dietary habits diverge too greatly from those of traditional hunter-gatherers.

Advocates of this diet claim that it aids weight loss, reduces inflammation, helps improve sleep, and also improves heart and skin health. In fact, the Primal Diet includes recommendations for more physical activity, mental stimulation, exposure to nature, and regular sleep. It also tends to be less restrictive than the paleo diet, allowing for moderate amounts of coffee, and raw or fermented whole fat dairy. The Primal Diet is based on Mark Sissons book The Primal Blueprint. The diet includes vegetables, fruits, meat, fish, and poultry. It discourages the consumption of grains, heavily processed foods, and refined oils.

5. The MIND diet: It aims to reduce the chances of dementia and the decline in brain health that often occurs as people get older. This diet combines aspects of two very popular diets, the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet. Many experts consider the Mediterranean and DASH diets as some of the healthiest you can follow. Research has shown that they can lower blood pressure and reduce the risk of heart disease, diabetes, and several other diseases as well.

However, researchers wanted to create a diet that specifically helps improve brain function and prevent dementia. Thus, they combined foods from the Mediterranean and DASH diets that had been shown to benefit brain health. For example, both the Mediterranean and DASH diets recommend eating a lot of fruit. Fruit intake has not been correlated with improved brain function, but eating berries has been. Hence, the MIND diet encourages you to eat berries but does not emphasize consuming fruit. It is worth noting that currently, there are no set guidelines for following the MIND diet.

The conclusion

To sum up, nearly all the diets that health experts keep encouraging to have a variety of food groups and moderations. Whereas, diets that restrict what you eat or when you eat it could inhibit keeping weight off in the long run. Remember, anything that seems questionable, probably is. Try to look for any scientific credentials within the question, and see if the diet's name has been attached to any scientific research published in journals. There are no one cap suits all when it comes to diets. So, make an educated decision and stick to it. Happy dieting!

Views expressed above are the author's own.

END OF ARTICLE

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The top 5 diet & nutrition trends of 2020 - The Times of India Blog

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Weight loss: Avoid following calorie-restrictive diets and agressive workouts in beginning

If you have just started with your weight loss journey, then this article can be of great help to you. The first few days of any change in life are usually the most difficult ones. You may constantly think of giving up and find it very challenging to adapt to those changes. When you begin with the weight loss journey, both exercising and diet regime may seem difficult to follow. Reducing your calorie intake and trying to move your body after days, weeks and even months of laziness can seem exhausting, especially the first few days.

A lot can be achieved with the help of a few tips and tricks. When it comes to working out, you must always start slow and steady. Give your body the time to adapt to workout and do exercises that challenge you but enable you to do the exercises in the right form.

Speaking of your diet regime, here a few tips that nutritionist Rachel Paul shared on Instagram. These can help you transition to your weight loss diet with the ease.

Also read:Try These Easy Snacking Hacks That Can Keep You Full For Hours

1. Add two cups of vegetables to your meals for volume. Doing so will add more fibre to your meals. Fibre-rich foods can fill you up quickly make you feel full for longer periods of time. They satisfy your hunger while also reducing your appetite.

Add more vegetables to your meals for additional fibre intakePhoto Credit: iStock

2. Add around 150 gms of protein-rich foods like eggs, chicken, lentils or legumes to your lunch and dinner. They will aid muscle build up and will also keep you full. It reduces cravings as well.

3. For those with a sweet tooth, create a dessert plan for the day beforehand. You can have two pieces of dark chocolate, yogurt with honey and cinnamon, a bowl of berries or pomegranate etc. You can also have a small serving of your favourite desserts. Practicing portion control is the key.

Also read:Can Plant-Based Diet Help Boost Metabolism? Here's The Answer

4. Drink as much water as you can. Stick to zero calorie drinks only. Avoid having aerated drinks, fruit juices and even diet soda. All of these drinks are laden with sugar and can disrupt your weight loss regime.

Take less stress and sleep well every day. Both these factors are important for your weight loss regime to work efficiently. Know that the more sustainable your diet and workout plan is, the better it is for you in the long run. Avoid following fad diets and aggressive workouts in the beginning.

Also read:Yoga For Anxiety: Do These 8 Yoga Poses Every Day To Curb Stress, Depression And Anxiety Symptoms

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Weight Loss: Nutritionist Shares 4 Go-Tips That Beginners Can Bank On - NDTV

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Demi Adejuyigbe conjuring Hawaiian pizza. Illustration: Ryan Inzana

Demi Adejuyigbe is a prolific comedian and writer who has written for shows like the Good Place and James Cordens Late Late Show, hosted two popular podcasts, and been called the funniest person on the internet. (Hes known for his musical bits like the annual September 21 videos, an oeuvre that includes his rejected lyrics to Successions theme and an end-credits song for Green Book in the style of Morrissey.) This year, hes been on a baking tear, graduating from cookies to lemon cakes, but its less about perfectly crimped pie crusts for him. The process of cooking is like saying, I am worth spending this time on, and its just good for my own mental health, he says. Thats continued since he joined the writers room for Peacocks new Amber Ruffin Show, and last week he made two types of pies, along with cinnamon rolls and lemon cakes for friends. He ate salmon and turkey, too.

Tuesday, November 24Sat on my couch at 12:05 a.m. eating Double Milk Chocolate Milano cookies. This is not how I expected this diary to begin.

Around nine, I got out of bed for more Milano cookies. Kinda like that one damn Yoda meme about the olives.

Milanos are up there for me. The shortbread is so good and so crunchy, but chewy, and then the chocolate. Unfortunately, Ill be walking around in Albertsons and Ill be like, All right, no junk food, and then Ill see the Milano cookies. Yeah, theyre great. As someone who keeps trying to make different types of cookies, I think thats the cookie I ate so much as a kid those and the thumbprint cookies, the raspberry ones that Im just like, Oh, if I can make those, game over. But I dont have the patience to make them, not the way they do. Maybe one day.

In the afternoon, I cooked salmon for a salad with arugula and honey-lemon dressing and ate a whole sleeve of raspberry shortbread cookies from Ikea. I got those when I must have been trying to replace one of the pieces of my old bed frame, because I was like, I need this thing or I cant sleep in the bed. So I went to Ikea and of course I can never just get the one thing. I walked through the store, and at the end, they have those raspberry thumbprint cookies, and I was like, Yeah, okay, give me some of those.

Absentmindedly ate dried pineapple slices as I put away groceries. Then I had the last bit of salmon from lunch for dinner. Followed by late-night gummy bears.

After midnight, I baked apple turnovers for my neighbors. Our new neighbors, diagonally from us, gave us some cookies as a welcome. A sorry we cant say hi because of COVID thing. They left us a note with the cookies. So to return the favor, I baked them a box of apple turnovers and left them at their place, and they also loved it.

The turnovers are just a hit. Its so fun to make, and everyone is sort of like, Holy shit, you can do this. Im like, Its very easy, but I appreciate being thought of as impressive.

Wednesday, November 25Couldnt eat before 2 p.m. because of a doctors appointment. I spatchcocked and brined my Thanksgiving turkey in the morning and afternoon. This is the first year Ive ever cooked the turkey for Thanksgiving.

I used Samin Nosrats recipe. She mentioned buttermilk brining the turkey, when I was on her podcast with my friend Hrishi Hirway, and how that makes it really juicy, and I thought, Okay, that sounds like the thing to do. I told myself, I know I want to make the turkey this year, because was already in the throes of it it feels like my entire identity has become quietly cooking through the pandemic.. Her recipe sounded very easy, and I saw another from Williams-Sonoma, I think, about buttermilk brining with herbs and spices, and I thought thats gonna be good at bringing out the flavor. But then I also read the recipe too late, and I needed 48 hours for it, and another day or so to thaw the turkey. I didnt have that time. So I looked up another recipe that was for less time, and sort of mixed the three together. Samins was definitely the most helpful in terms of explaining the process and talking about what spatchcocking is.

Ate some fuckin Kit Kats and a few Cadbury chocolate buttons around 4:30 p.m.

For dinner, I made Beyond Meat burgers with apple-jalapeo jelly, roasted garlic and onion, and kale. Ive been an on-and-off pescatarian for probably five years now. I sort of made a pact with myself to be vegan by the age of 30, which is just for climate reasons and the guilt of, well, I dont have a good reason to continue eating meat. Now Ill give myself salmon. I lean on salmon, so much, and shrimp and other fish, but salmons also just the most malleable fish. I end up cooking it a lot. It tastes really good in so many different ways.

Its the kind of thing where every so often Ill eat a hamburger or Oh, my friend is ordering chicken and Ill get some of that, too. Its sort of that laziness transcends my pescatarianism, but when it comes to cooking, I do pretty closely stick to it, except when it comes to the Thanksgiving meal.

From 9 p.m. to 1 a.m., baked mango custard pies, with a graham-cracker crust I needed to cool them overnight from my friends mothers recipe. Specifically, Hrishi, who has been a great friend for so many years. I got to try this mango pie two Thanksgivings ago. It was great. It was a Thanksgiving food that I suddenly made in my head as A Thanksgiving Food. So I decided to make it this year.

I watched Fiddler on the Roof in the meantime. It was a suggestion from a friend. I jokingly called it a Thanksgiving movie, even though its not. But it fits so perfectly in the wheelhouse of things I love. Id never seen it, but watching it, I realized, Oh, I know all of these songs, the dancing is so fun, this movie is so full of joy for the first half. Its so long I dont think I wouldve given myself the opportunity to enjoy it unless I was either sitting in a theater or doing something like baking.

I think because I have a new home I recently moved into, at the same time that I have to cook all this food, I feel very domestic. I keep describing myself as a sort of northeastern Martha Stewarttype Vermont mother. I want gingham patterns everywhere, and I want to cook things and have people come over and get a pie off my windowsill. So I have different friends who are spending Thanksgiving with me, and I asked if there were any drink requests. I was trying to cover the gamut of what weve got. Someone said boozy cider, and I thought that would be nice. So I whipped that up with brown sugar, cinnamon, clove, anise, orange slices, and bourbon.

Last thing I did was make pie crust for another pie and set the dough in the fridge to cool overnight.

Thursday, November 26The turkey had brined for almost 24 hours, so I moved it to the oven to cook for a couple hours.

Breakfast was peanut-butter granola and Chobani strawberry-banana Greek yogurt.

Rolled out the pie-crust dough, cut some nice autumnal shapes, and pre-baked it while watching Grease. Its the movie I saw the most as a kid. I was obsessed with it; they had us do lip-syncing competitions to it at the local mall. I watched it for the first time since being a kid, I want to say, two months ago. The movie still rules. I still think its perfect, despite it being also politically awful in every way. I decided to put it on again as something to have in the background that I could enjoy without paying attention to it.

Once the crust was prebaked, I prepared the filling for the pecan pie off a Dorie Greenspan recipe.

Simultaneously peeled and prepared to bake some candied yams. Three or four years ago for Thanksgiving, another comedian, Jaboukie Young-White, had moved in with me. He lived with me for a year. And he had some friends over for Thanksgiving and they made candied yams and a few other foods that were so good. Ive always valued Friendsgiving more than Thanksgiving, just because Thanksgiving was never a huge thing for me back home. My mom would get a turkey from Popeyes or whatever, and wed eat it. But it wasnt as if we were staunchly about Thanksgiving, and my parents never ask me to come home for Thanksgiving.

Pie finished baking. Looked like shit! My roommate told me it looked fine.

Candied yams were baked, and I was free from my cooking. I absentmindedly ate apples while waiting for my friends to finish cooking.

We had Thanksgiving dinner in my backyard: mango custard pie, turkey, stuffing, candied yams, chicken and dumplings, rolls, spicy cranberry relish, and Brussel sprouts. Way too much food for five people. The chicken and dumplings were my friend Lizs doing. She is from Kentucky; she also made the rolls off a 100-year-old recipe thats been in her family for generations. That was nice, because Im from Texas and it felt very much like a food I wouldve ate growing up.

Around 10:30 p.m., I continued eating this mango pie as we played games and watched Scooby-Doo: Monsters Unleashed. I have to say I ate one whole mango pie. Its delicious.

Friday, November 27I woke up and bit into a Cadbury hazelnut chocolate before even having breakfast.

Around 11 a.m., I had banana-nut granola and Chobani strawberry yogurt.

I offered Thanksgiving leftovers to anyone who wanted some and two friends came by to take me up on that. I offered them all mango pie.

Had a plate of leftovers for lunch. Turkey, stuffing, and yams. The tryptophan in the turkey made me so tired, I napped for like three hours.

At night, my friend came by to paint in the front yard as I baked lemon cakes. I put on Sister Act for us to watch through the window.

For dinner, I made another Thanksgiving plate, this time with no turkey. I wont get fooled again.

Around 11 p.m., the lemon cakes were done, but I decided it was also the perfect time to start baking vegan orange-glazed cinnamon rolls, which was a mistake because they take like two separate periods of 90 minutes to rise before baking. These arent finished until 4 a.m. (and, because I kept pausing it, neither was Sister Act).

Saturday, November 28Woke up and ate graham crackers.

At noon, I ate one of the vegan orange cinnamon rolls (which were made for some friends whoops).

Glazed one of the lemon cakes in preparation for a friend to come and pick it up. In removing the cake from the pan, a bunch of gooey lemon-glazed crumbs gathered and I ate them all like a disgusting little gremlin.

When we had to go into quarantine, I was still enjoying baking, so I would make cookies and wondered what else I could make. I started branching out to lemon cakes and orange cinnamon rolls and all sorts of other things. I realized I really enjoy this time in the kitchen, and I started to realize cooking was a very meditative thing for me. It felt like it sort of gave me time back that I had trouble getting. Part of that is my friend Miel used to tell me that cooking is very good for someone like me because it enriches my self-worth. The process of cooking is like saying, I am worth spending this time on, and its just good for my own mental health. I thought it was baloney back then, but the more that I cook, the more I realize thats exactly what it is.

I made fried rice with carrots, onions, soy sauce, leftover stuffing, and leftover turkey. I have not learned my lesson it knocked me out for another four hours or so.

Around nine, I walked to the corner store to get Gatorade and eat gummy candy. I have a go-to Gatorade color, which is blue. Something about it feel refreshing. I think its Cool Blue, but Im always just like, Gimme the blue one.

Sunday, November 29I woke up and immediately ate gummy candy.

Had peanut-butter granola with Chobani strawberry-banana yogurt.

At noon, a friend swung by to pick up the orange cinnamon rolls and gave me some strawberries he picked up at a farm in return. His girlfriend is vegan, so I thought there was an opportunity to make cinnamon rolls and make them vegan. Cause Id never really made too many baked goods that are vegan, and they turned out really well.

Another friend came by to pick up the lemon cake, along with finally freeing me from all the leftover food I had by taking it to pass out to unhoused neighbors. I think there is something nice about making food and at the end of it having something to share with people, especially during quarantine when its so hard to see anyone. Its just nice to have this thing where I can drop it off at a friends house and have a moment to say hi to them or even show them Im thinking of them. Giving them this thing I spent a lot of time on feels very connecting and enriching and nice. A lot of people feel like its this selfless act, but I think its entirely selfish because I love the process of baking and that I get to give you this thing that you think was a lot of work for me.

I ate a bunch of the strawberries while looking up recipes I could use them in. They were delicious, of course.

Made dinner at 10:30. Beyond Meat burgers again, with the same ingredients as before but additional persimmon and Monterey Jack. Which is wild for me because I decided as a child I do not like cheese and only recently have been like, Oh, maybe cheese can be good in the right circumstances hmmm.

Its such a thing that I feel that whenever I start dating someone this becomes the point of contention. As a kid, I think I had a cheeseburger, I remember it being from McDonalds, that I didnt like. So for years, I was like, Yeah, I dont eat cheese. Its weird, but I dont do it.

Earlier in quarantine, I ordered brisket tacos and they gave me a quesadilla instead and I didnt want to make a stink so I ate the quesadilla. Then I was like, Oh, that was actually really delicious. Even further in the pandemic, I made a grilled cheese off a recipe and it was really delicious and I posted to Instagram saying, I just made and ate my first grilled cheese ever, I wont answer any questions. Everyone was like, Okay, but next time you do it, use mayonnaise. I was like, Shit, this is delicious too. That is also a food I did not really grow up with. I came to know it as a very white people food, and it was not in any dish that I ate as a kid. I didnt really eat sandwiches or anything.

I update my friend every time I make grilled cheese. Now Ill text her and ask, What cheese is good for grilled cheese? What cheese is good with this? Ill try out different cheeses, and its been very fun to open my eyes to one of the most popular foods for the first time, at age 28.

I still dont eat cheeseburgers, but Ill eat cheese pizza, and Ill try to figure out what the difference is. I think maybe its the texture, or how its melted, or how instrumental it is to the meal. I really like Hawaiian pizza. I want to say theres some element of contrarianism involved because I do love it a lot, but I just end up ordering it more because its a thing where everyone says, Hawaiian pizza is so gross. I dont know? Ham is great, pineapple is great, they all taste great together. I think I like it a normal amount, but the fact that people complain about it as if its a controversial food? Its really not. I get a hankering for it every time. I also think it isnt very fun when I order pizza and theres so much tomato sauce and cheese that it melts off. I think whenever its Hawaiian pizza, the cheese and sauce are on there pretty securely. I dont know if theres just less tomato sauce or what. I genuinely am like, This is the best way pizza is.

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Demi Adejuyigbe Is Baking Pies and Cakes and Everything Else - Grub Street

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