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Courtesy of Joel Almonte Joel Almontes friends were concerned about his weight. So, he changed his eating habits and started running, and he lost 245 pounds.

Name: Joel Almonte

Age: 42

Occupation: Analyst

Hometown: Brooklyn, New York

Start Weight: 425 pounds

End Weight: 170 pounds

Time Running: 8 years

I had struggled with weight most of my life. For most of my childhood, I was always the pudgy, stocky kid, and I was bullied a great deal, which made me believe I wasnt worth much. Those feelings carried on for years.

When in college in the early 2000s, I was the world heavyweight champion of fad diets. If it promised weight loss, Id give it the time of day. But I always responded by putting the weight back on and more when I finished the diet.

For example, I latched on to the Atkins Diet right as it was gaining nationwide momentum. By following the diet and working out six days a week for 12 weeks, I lost 60 pounds, bringing my weight down to 175. But those habits eventually went out the window, and I promptly put on more than 230 pounds over the next year and a half.

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After losing weight on Atkins, I arrogantly thought I could get back in better shape because Id done it before. I always said, Ill start tomorrow.

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After college, I worked from home, and before I knew it, the scale at home, with a capacity of 350 pounds, read error. I had to use the scale at the doctors office. I peaked at 425 pounds.

I love my friends to death, but no one said anything as I kept putting on weight; I think they didnt want to hurt my feelings. Then, when everyone told me, my spirits plummeted. Depressed with a bad relationship with food, I moved back home to Brooklyn in 2007 to get help.

Before I made changes to my diet, I ate things like a McDonalds breakfast of several thousand calories six days a week. Dinner would include a two-liter soda. I probably kept the Chinese food buffet near me in business. My Starbucks order was two venti mocha frappuccinos a few times a week.

While I knew this wasnt the healthiest, I felt that could just stopbut you cant just stop that behavior. You need to identify whats causing you to lean on food for support instead of its intended purpose. I began having a better relationship with myself and understood finally that there is no quick fix. I had to take it one day at a time. In some cases, that was one meal at a time.

Over time, I was able to get my diet loaded with clean proteins, fruits, and veggies. I would look at what activities I had done that day and think about what I needed to eat to maintain strength and energy. What are you feeing yourself that helps you do the things you want to do?

Also, I aimed for consistency, not perfection. Some moment were considered personal failure, but I started looking at the whole. Of the last 15 days, how many were you better about your foods and exercise?

By making these changes, I was able to lose 150 pounds by 2009. Thats when I realized I still needed to make other changes.

While reminiscing with a friend one day, we asked each other when had been the last time either one of us dropped to the ground and did 10 push-ups. Humbly, we were only able to complete two very sloppy push-ups.

Next, I realized my running must be a hot mess, too. I waited until the sun went down so folks couldnt see me. It mustve been a quarter-mile at most before I was completely out of breath and frustrated that I allowed myself to get to this point. This is common thought for those dealing with any number of mental health issues.

But I passed someone sitting on a bench, who told me, nice job, That was really cool to hear.

I took it as a personal challenge to be able to run a mile again without stoppingand I reached that goal in two weeks. I also tried going back to the gym, but that was counterproductive, because I would talk myself out of going to the gym on the drive over. For a run, I just needed to lace up and go.

Sure, there was a lot of walking at first, but I was getting out there. By 2011, I became a weekend warrior jogger. Thats when a friend said I probably couldnt finish my hometown New York City Marathon. It wasnt meant to be mean, but it planted a seed.

It would take three years, but in 2014, I crossed my first marathon finish line in New York.

Through running and eating habit changes, my weight now sits at 170 pounds. Im 42 years old, and Im quicker, more athletic, and stronger than Ive ever been. I have healthier relationships, and am now seriously considering getting an Ironman under my resume by 2022.

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To anyone who wants to go on a similar journey, my advice is to make a plan and that plan sometimes should just be for the next 24 hours and not a challenge of a whole week or month.

Also, be your biggest cheerleader. People will support, love, and encourage you, but if you arent your biggest fan, then get there. This is for you and your long-term health. Those people you see in those transformations, that can be you, but none of that happened in 12 weeks. Have a carrot at the end of a stick, and run until the world is your carrot. For me, my next race was motivation to keep it going and stay on top of my heath and training. I dont need that much these days. Now, I look forward to races just to be around other runners.

We want to hear how running changed you! Send your story and submit your photos to us via this web form. Well pick one each week to highlight on the site.

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They are also good at increasing the amount of certain minerals and vitamins you intake per day.

Kate Middleton's green juice recipe is reported to contain: Kale, spirulina, matcha, spinach, romaine, coriander and blueberries.

How do these ingredients help boost weight loss?

Kale is low in calories and has been shown to contain some protein and fibre, which helps with slimming down.

Matcha has been found to boost the metabolism and one study from the University of Michigans Cardioprotection Research Laboratory found a diet of blueberries helped lab rats lose abdominal fat.

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Another metabolism booster is coriander, an ingredient in Kate's juice. Coriander contains quercetin, the element supposed to boost fat.

Spirulina is high in nurtrients includes protein, vitamins B1 to 3, copper and iron.

Spinach and romaine contain a number of healthy nutrients too.

If you don't like the sound of Kate's juice there are a number of other recipes for juices that could boost diet efforts.

he Duchess is said to enjoy a soup or salad for lunch and has told media in the past she likes to make curries for dinner.

From royalty to soap royalty, Lisa Riley's weight loss has impressed many of her fans.

How did she manage to shrink from a size 28 dress size to a size 14?

Her diet involved cutting the calories and doing more exercise each day.

Early life

Kate Middleton, or Catherine, Duchess of Cambridge, was born on 9 January 1982 at the Royal Berkshire Hospital, Reading, England.

She was born to Michael and Carole Middleton, a former flight dispatcher and air hostess. The couple founded a party supplies company, Party Pieces, in 1987 - now estimated to be worth 30 million.

Kate has a younger sister Pippa Matthews, 34, and a younger brother James Middleton, 31.

Education

Kate and her family moved to Amman, Jordan, in 1984, where the future Duchess was educated at an English-speaking nursery school.

After moving back to Berkshire the family sent Kate to private school, St Andrews School. She went on to briefly study at Downe House before moving onto Marlborough College where she boarded.

For university the young Kate attended the University of St Andrews in Fife, Scotland. Here she was awarded an undergraduate MA (2:1 Hons) in history of art.

Relationship with Prince William

Kate met Prince William when they were both studying at St Andrews, and both living in St Salvator's Hall. Famously, William reportedly took a fancy to Kate after she wore a see-through dress during a fashion show.

In 2003 the couple began dating and lived together during their second year of university.

The couple split in April 2007, however, in October they were back together.

Wedding

Prince William proposed to Kate Middleton with his late mother Princess Dianas engagement ring in October 2010. The couple were holidaying in Kenya at the time.

On 29 April 2011 they married at Westminster Abbey with a whopping 26 million watching the event live.

Kate wore an Alexander McQueen dress worth a reported 250,000 on the big day.

Kate assumed the title "Her Royal Highness The Duchess of Cambridge" and also became the Duchess of Cambridge on the day.

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Diets high in fat, including the increasingly popular ketogenic diet, may be able to prevent or reverse heart failure, according to a new study published in Nature Metabolism.

The studys authors explained that issues with the mitochondrial pyruvate carrier (MPC) complex can stop the heart from getting the nutrients it needs to properly function. When MPC expression decreases, it can cause the heart to failbut working with mice models led to a discovery.

Interestingly, this heart failure can be prevented or even reversed by providing a high-fat, low carbohydrate ketogenic diet, lead author Kyle S. McCommis, PhD, an assistant professor at Saint Louis University, said in a prepared statement. A 24-hour fast in mice, which is also ketogenic, also provided significant improvement in heart remodeling.

High-diet, low-carb diets that can limit ketosis were associated with substantial improvements in mice with decreased cardiac MPC expression. Following such a diet for just three weeks, the authors found, was associated with the reverse modeling of failing hearts.

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Interested in setting up a place to work out in your home so that you can keep yourself moving without having to deal with the crowd at your local gym? You may want a treadmill. Treadmills are an easy to use, effective tool toward achieving your cardio goals, losing weight, and improving your mobility. They can be set to a variety of automated workout programs or operated manually at a pace that challenges you, but does not overwhelm you.

The best treadmill for your home gym will depend on available space in your home, the type of workouts you prefer, and whether you would rather have a motorized treadmill or a manual treadmill. You could also look for added features like WiFi or Bluetooth connectivity, or built-in speakers. Take a look at some of the top products below that have been selected based on product efficacy and overall value.

Treadmills can be separated into two main types based on whether they are manually operated or if they are motorized.

Manual treadmills are not plugged into an electrical outlet, which means you wont have to worry about tripping over a power cord. However, it also means that the belt is completely powered by you. Due to this manual driving force, you will actually expend more energy on a manual treadmill than you do on a motorized treadmill.

Manual treadmills are less expensive and also safer than motorized treadmills because they stop when you stop. The drawback to manual treadmills is that you miss out on a lot of automatic features that can set your incline or decline, control your speed, connect to WiFi or Bluetooth, and even display an interactive guided workout on an electronic screen. Manual treadmills are also typically less sturdy, making them a poor choice for heavier users and runners who put a lot of force into the frame of the treadmill.

Motorized treadmills are the most commonly used version of this exercise tool because they are made with a number of conveniences to help make your workout more enjoyable and effective, though they do have a higher price tag. These treadmills operate on electricity, so once you have it plugged in and turned on you can use the electronic controls to choose an exercise program, set a speed, or set an incline.

Depending on the machine, there can be relatively few or many different workout customization choices, giving you the ability to set a unique workout every time you step on the treadmill. Despite these benefits, motorized treadmills do have safety concerns because the belt does not stop when you stop. This means that it could propel you off of the surface at a high speed. However, most treadmills have a safety line, also known as a safety key or safety cord. It simply attaches from the machine to your clothing and if you move too far away, it will pull out of the machine turning it off, keeping you safe. It is important to follow all of the safety guidelines recommended by the treadmill manufacturer.

Before choosing the best treadmill for your home gym, take a few minutes to educate yourself on the most important shopping considerations.

The amount of available space you have in your home is an important factor that you need to determine before beginning to look for a new treadmill. You will want to use a tape measure to get the exact length, width, and height of the space where you intend to set up your treadmill.

Typically, a treadmill will measure about 7 feet long and 3 feet wide, but compact treadmills reduce the overall size of the machine and can be as small as 4 1/2 feet long and 2 1/2 feet wide. Folding treadmills fold the length of the machine up and out of the way when not in use, so you dont have to dedicate that floor space at all times, only when in use. Folding treadmills can also reduce the size of the machine by allowing you to fold down the controls for storage, or even for a more open running experience.

The majority of motorized treadmills come with a range of preset workout programs that are designed to target areas of improvement by increasing or decreasing the speed, resistance, and incline of the treadmill while you exercise. This mimics the natural resistance runners face when their path takes them over hilly terrain.

Beginners may want to use a basic cardio program, but as your level of experience increases you can get a great benefit from using some of the more advanced features that allow you to work on specific muscle groups using targeted movements.

Some treadmills even offer a guided workout program with a pre-recorded or live trainer leading you through a series of challenges to ensure that you get the best result from your time on the treadmill.

A motorized treadmill has an internal motor that provides energy to move the belt. This may seem like a small power output, considering you could move the belt along with your hands or feet, like you would on a manual treadmill. However, this motor must also move your weight as you stand, walk, jog, or run on top of the belt.

The power output from the motor is typically measured in horsepower (HP), with an average range of 2-HP to 4-HP. You can use the type of movement you will be doing as a general framework for deciding on a power output. If a 200-pound individual is primarily using the treadmill for walking, then they will be fine with a 2-HP motor, for jogging they should increase to at least a 2.5-HP motor, and if they will be running more than any other type of movement then they need a 3-HP motor.

However, keep in mind that as the weight on the treadmill decreases, the motor does not need to work as hard, so smaller individuals may not need 3-HP to run all the time. The inverse is also true, meaning that a 300-pound person will require a higher horsepower motor to experience the same belt movement speed and resistance as a 200-pound person.

On a manual treadmill the speed is set by your pace, so if you slow down or speed up then the pace belt will increase or decrease in speed to match your efforts. These treadmills may also have an incline option that allows you to raise the angle of the belt to simulate moving up an incline. However, manual treadmills with this option must have the incline manually set by getting off the treadmill and lifting it up into the proper position and locking it in place.

Motorized treadmills frequently have an incline control on the electronic control panel that can be set before your workout, during, or even programmed to automatically adjust so that you get a unique experience every time you work out. Speed on a motorized treadmill is set at the control panel or automatically controlled by a preselected exercise program. The average maximum speed ranges from 8-MPH up to 12-MPH, with most users only needing a max of 8-MPH.

Treadmills are designed to support a lot of weight and impact as your entire body weight comes down hard on the flat surface while you run. To ensure that users are being safe while they work out, manufacturers list a maximum recommended weight capacity to inform you of the capabilities of the product. If you know that you or another person that will regularly use the machine is heavier than the weight capacity of the treadmill, do not choose that product as it will break or wear out much faster than an appropriate model.

On average, treadmill weight capacities will range from about 200 pounds to 400 pounds, with the price increasing as the weight capacity increases. To ensure that you get a treadmill that is right for your weight you should look for a product that can handle about 50 pounds more than you weigh. Not only does this give you a little space if you put on five pounds at Thanksgiving, but it also puts less strain on the motor, which extends the life of the machine.

Manual treadmills dont normally come with many safety features, though the manually driven belt can be considered a safety feature on its own. When you work out with a manual treadmill and slip or fall, the belt wont propel you down onto your backside. Instead, the belt stops relatively quickly without your momentum to push it backwards, allowing you to regain your footing.

Motorized treadmills do have powered belts that can throw you if you slip or fall, so consider choosing a model with a safety line or support rails. A safety line is your emergency stop button. One side attaches to your clothing and the other connects to the treadmill. If you slip or fall, causing the safety line to detach from the machine, the power to the belt is turned off and it comes to a stop so that you are not thrown. Support rails can also help you keep your footing if you slip while running or jogging, though these may impede the swing of your arms. Due to this drawback, support rails are a better option for walkers who may need the rail to maintain their balance.

Treadmills have developed alongside the other technological advances in the world, allowing them to be built with a wide array of additional features that make your workout more effective and enjoyable. Many models have digital displays, guided workouts, Bluetooth and WiFi connectivity, headphone inputs, and cup holders.

The products below were chosen for quality, price, and features to help you find the best treadmill for your home gym.

Photo: amazon.com

The Sunny Health & Fitness Smart Treadmill is a great option for your home gym with built-in speakers, a device holder for your phone or tablet, and Bluetooth connectivity. The motorized treadmill also has a media port that you can use to play MP3s, talk on the phone, or connect your headphones. It has a top speed of 8-MPH, a horsepower of 2.2, and a maximum weight capacity of 250 pounds.

The treadmill measures 64.5 inches by 28 inches by 50.5 inches and it can be folded up and transported on a pair of wheels for easier mobility. The electronic control panel has a digital display to show time, speed, distance, calories burned, and even your heart rate if you are holding the hand pulse sensor handles. It also gives you the option to choose between 12 workout programs and 12 incline levels and comes with a safety line so that you can set the difficulty of your workout to meet your current abilities without worrying about danger if you fall.

Photo: amazon.com

If you want to outfit your home with a new motorized treadmill, but you dont need a premium model, this treadmill comes with many amazing features at an affordable price, like 15 workout programs, a phone or tablet holder, and a white LED display. The display gives you up-to-date information on your calories burned, distance, time, speed, and heart rate, which is tracked with pulse sensors in the handles.

The treadmill can be folded up and moved on the built-in transportation wheels so that you can store it when it is not in use. The entire treadmill measures 54 inches by 28 inches by 45 inches and it has a 2.5-HP motor with a maximum weight capacity of 220 pounds and a max speed of 8.5-MPH. The incline can be adjusted manually to one of three different levels, but it is the control buttons on the safety handles and the emergency stop that make this treadmill ideal for safety-conscious individuals.

Photo: amazon.com

This Nautilus motorized treadmill has a high price, but what you get may be worth the extra cost. The electronic control panel on the treadmill has 26 customized training programs including interval training. When you want to train on your own you can use the heart rate monitoring and weight management features. When you want to connect, it can sync with multiple fitness apps including the Nautilus Trainer and Run Social app so you can train with many different people from across the world in real time.

The treadmill comes with Bluetooth connectivity and a blue backlit LCD display so you can reference your speed, calories, and other fitness information while you work out. This machine has a powerful 3.5-HP motor, a max speed of 12-MPH, and a weight limit of 350 pounds. It measures 78 inches by 37.6 inches by 62.8 inches and has a motorized incline that can be set up to a 15-degree incline, to really challenge your limits.

Photo: amazon.com

Setting up a home gym can take up a lot of room, but with a folding treadmill like the XTERRA Fitness Folding Treadmill, you can quickly regain some floor space by folding it when you are done working out. Unfolded, the motorized treadmill measures 63.4 inches by 28.8 inches by 51.4 inches, but when it is folded you only need to worry about storing a machine that is 28.5 inches by 28.8 inches by 61 inches. The built-in wheels allow you to move it to a nearby closet or any other storage space.

The treadmill has a 2.25-HP motor, a 250-pound weight capacity, and a maximum speed setting of 10-MPH. The handles have speed controls so you dont have to let go to reduce or increase your speed. There are also pulse sensors in the handles to track your heart rate. With this treadmill, you get an LCD display with 12 workout programs and real-time information on your speed, time, distance, calories, and your current incline which can be manually set to one of three levels for a customized workout.

Photo: amazon.com

Deciding to hop on the treadmill every day to get your workout can be challenging when you exercise on your own, but with the NordicTrack T Series Treadmill you get the iFit Coach program free for a 30-day trial, but to continue with this customized feature you need to pay a monthly subscription fee. With this program, you get a trainer-led workout that is set and controlled in real time by the iFit trainer to adjust your incline and your speed up to 10-MPH.

The five-inch backlit screen on the control panel displays your prominent workout information like speed, plus heart rate if you are holding the pulse sensor handles. The motorized treadmill measures 73.5 inches by 36 inches by 54 inches, and it has a 2.6-HP motor and a 300-pound weight capacity. When you are done working out, just fold up the treadmill for simple storage.

Photo: amazon.com

Apartment and dorm living can leave you with a very small amount of space to exercise at home, but with the Goplus motorized treadmill, you can fold the LED display down to the sides for a completely flat running surface that doesnt take up vertical space. You can still control your workout with the included remote that fits easily in your hand while you walk, jog, or run. The treadmill measures just 52 inches by 27 inches by 5 inches when it is folded or 49 inches by 27 inches by 42 inches when unfolded.

When the treadmill is folded it only operates in walking mode, preventing you from going higher than 2.5-MPH. It has built-in speakers and Bluetooth connectivity to listen to your music hands-free while you work out. The treadmill has a 2.25 HP motor, with a top speed setting of 8 MPH and a maximum weight capacity of 265 pounds, making it a great choice for small spaces, and ideal for larger individuals.

Photo: amazon.com

The ProGear 190 Manual Treadmill gives you the opportunity to work hard by relying on your own physical power to drive the treadmill belt, instead of using electricity. The manual treadmill has long safety handles that are padded with easy-to-hold foam grips, and because there is no electricity you wont have to worry about being thrown from a motorized belt if you stumble.

The treadmill has a weight capacity of 230 pounds, folds up for convenient storage to a size of 21 inches by 23 inches by 51 inches, and measures 47 inches by 23 inches by 51 inches when unfolded. Even without a power cord you can track your workout time, distance, calories burned, and speed with the battery-powered LCD display, and you can manually set the treadmill to one of two incline levels to change your workout.

Before investing in a new treadmill, take a look at these frequently asked questions and their answers below.

The Centers for Disease Control and Prevention (CDC) suggest running for 75 minutes per week is beneficial for most healthy people. However, if you engage in regular exercise then you understand the importance of rest days to allow your body to recuperate. This means you could run for 15 minutes per day, five days a week to hit this goal while also taking two necessary rest days. Healthy individuals can engage in more exercise than this, however, those with pre-existing conditions need to take caution. When in doubt, consult a medical professional.

The CDC suggests that if you are walking instead of running for aerobic activity, then you should walk for about 150 minutes every week. This allows you to separate your workout goal into a 30-minute interval per day, for five days each week.

Treadmills can be bad for your knees, but only if you are not using them properly. While the recumbent exercise bike is recommended for people with bad knees, the padded surface and built-in weight absorption of a treadmill is much better for your knees than hard concrete. However, running on any type of a hard surface will cause some strain to your joints, so ensure that you move at an appropriate pace for your experience and health level, taking breaks when necessary.

If the belt on your treadmill is sticking or out of place then there are a few different things you can try to fix the belt yourself, before you should call in a repair technician.

If these fixes do not work, then you may need to hire a repair technician to replace the belt or to address issues that could be occurring with the speed sensor.

Keep your treadmill clean by following these easy steps.

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The Best Treadmill Options for the Home Gym in 2020 - BobVila.com

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This article was produced in partnership with T1.

As 2020 has indeed proven to be an unrelenting year of challenges as a result of the coronavirus pandemic, government mandated quarantines, the economic collapse, and more, now more than ever, Americans are realizing the importance of maintaining a healthy and fit lifestyle. While the year has forced many business owners to reevaluate their companies and businesses, Colorado-based health and fitness visionary, Dr. Jeremy James saw the disadvantages of 2020 as an opportunity to reexamine how he could help optimize the performance and physical activity of Americans everywhere andrecognized the demand for a safe and effective exercise program that people could utilize at home. With this, he developed FITFOREVER,the first of its kind, digital fitness platform that is completely customized to a users body and can be performed from home.

As many might have realized during quarantine, the current landscape for digital fitness programs revealed how most approaches enlist a one-size-fits-all style of for training. Though it may work for some, for others, an approach like this often leads to injuries and inefficient workouts. In light of this realization, Dr. James along with his team of health and medical experts designed FITFOREVER to serve its users with a personalized fitness program that meets their needs, abilities, goals, and equipment availability.

With an extensive background in chronic back pain and human biomechanics, Dr. James is known for his best-selling book The Younger Next Year Back Book as well as two other programs, BACKFOREVER and GOLFFOREVER. After designing these two programs as a way to help people regain mobility and retrain the body to move freely without pain in the back or body, Dr. James saw huge success rates within his client base. With the foundation of his two prior programs, the fitness expert parlayed thisexpertise into FITFOREVER, with its focus being a comprehensive digital fitness platform that ranks helping users feelgreat as a top priority.

Our method is simple, says Dr. James. At FITFOREVER, our focus is on building a highly functional body that feels great. Looking good is just a wonderful side effect.

Through a personal assessment test, the program is the first of its kind, as it builds out a workout plan specifically designed to cater to each users body type, physical capabilities and goals. The program also takes into consideration things like pre-existing pain and injuries as well as the type of workout equipment a user has available to use. With daily-guided workout videos, users will enjoy their customized fitness plan as they begin their journey to building a strong foundation of physical activity and health, something Dr. James intends for all FITFOREVERmembers. While most existing digital fitness resources and platforms focus solely on aesthetic, FITFOREVER is one of the first to prioritize longevity and overall wellness.

I saw a need to provide consumers with an educational foundation for greater mobility and healthy living, says Dr. James. My goal for FITFOREVER is to create a fitness platform backed by and with access to medical professionals so consumers of all ages feel good and remain healthy and fully functional.

Experience what a personalized fitness program can do for you, members can try for free for 7 days and cancel anytime. A risk-free program financially and physically, trust the experts!

For more information on Dr. James and FITFOREVER, please visit FITFOREVER.com.

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Dr. Jeremy James Launches The FITFOREVER Platform - Men's Journal

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Fitness is about building a habit of exercising regularly. These free apps motivate you with different workout styles and build a sustainable fitness habit.

Most of the best workout apps assume that the user has an interest in getting fitter. But sustainability is the key factor that is often overlooked. You need to find a way to motivate yourself to exercise regularly, like beating a personal record, enjoying time with a gym buddy, or finding a community you can belong to.

Exercising is more fun when you do it as a group or with friends, but social distancing has forced our hands. In the new world of video chatting about everything, Virtual Gym offers a way to workout virtually with friends through a video call.

The app has a set of free routines to choose from: body training, yoga, warm-up, and push-up challenges. Log in to the app, then pick any routine that you want to create a video chatroom for. Share the link with friends, and start the workout once everyone has joined.

The video call happens on the left, while the right shows the current exercise with a short GIF, voice instructions, and a timer or rep count. You can encourage buddies or engage in banter, just like you would in a regular gym. Follow the on-screen instructions to finish your workout. It's completely free.

Can you do 100 push-ups in one workout? Or maybe 300 squats, or 50 pullups, or 300 ab crunches? ShvagerFM by Sergey Shvager is a series of apps built on this simple style of training. It's all about multiple repetitions of the same exercise but built in a way to take anyone from zero to that high number.

Each exercise has its own app, and it doesn't matter how many or how few you can already do. The first time you start, you'll need to do the exercise at a stretch and say how many you can manage (even zero is an acceptable answer). According to that, the app will recommend a level for you and train you to do more.

For every session, you'll first do a series of warm-ups, shown through animated GIFs in the app. This is crucial, don't skip it or you'll injure yourself. Next, the app gives you a series of repetitions for that exercise, with breaks in between. Once you're done, it's time to rest till the app reminds you to start your next set after 24 or 48 hours.

All the apps are free with ads, and you can choose which exercise you want to get better at. It's a nice way to build your ability in a certain exercise, and do it at your own pace.

Download: ShvagerFM Apps on Android|iOS (Free)

You don't need a gym membership or fancy equipment to get fit. The calisthenics movement has long espoused the virtues of bodyweight training, and it's more and more popular now. Reddit communities have gotten behind it, and if you're working out at home or outdoors, Fitloop is an excellent free app to learn these routines.

Fitloop leverages the free workout routines and guides shared on Reddit and puts them into a beautiful, functional app. It encourages users to make their own routines and share them publicly. So you'll find a variety of workout routines for different skill levels, including things like Arnold Schwarzenegger's 'Terminator at Home' workout.

The routines are the base, while Fitloop adds several features on top of that. For example, it includes timers and counts, with customizable additions. You'll find YouTube videos for every type of exercise. You can build a habit streak and track your workouts to see progressive statistics. It's simple, easy, and completely free.

Download: Fitloop for Android | iOS (Free)

19 Fit takes an unobtrusive approach to online fitness. No reminders, no data logging, this is just a way to find a routine when you want to do it. For a self-disciplined person, you need an app that gets out of the way and simply shows you the exercise.

The app curates the best YouTube fitness videos and puts them into the right workout set according to the exercise routine you need. This is a web app that works on both desktop and mobile.

Start by picking what fits you best (women, men, senior, kids) and which difficulty level you'd like to begin with (easy, medium, hard). Accordingly, 19 Fit will display a range of exercise routines that work out different areas. You'll also be able to see the number of sessions in each.

Each session includes multiple workouts and tells you how many minutes it will take for the whole thing. Finally, when you're ready to start a session, you'll see the YouTube videos. Play it to begin your workout, it's completely free.

In the aftermath of COVID-19, running as an exercise form has seen more interest. One of the most popular programs to start running is the Couch to 5K regimen, which gets someone who has never run before to eventually be able to run a 5K in 9-12 weeks. But before you start, you need to read Nerd Fitness's guide.

Steve Kamb explains why the Couch to 5K program is so popular and enticing, and the mistakes you need to watch out for. The simplicity of a "just run" program makes it seem accessible, but Kamb is quick to point out that sustainable exercise is about finding an activity you enjoy. He points out the tell-tale signs of what it means to not enjoy running, and whether you should abandon it or not.

He also talks about tips and tricks on how to stick to the Couch to 5K program and shares PDFs and pictures of the original program. Most websites tend to push you towards apps like C25K, which are also pretty good, but go through Nerd Fitness's guide before you decide what you want to use.

A great alternative is to try out the NHS's Couch to 5K podcast. Broken down over nine weeks, you can download all the MP3 episodes and play them when you start. The narrator tells you when to run, when to walk, with music interspersed between.

Apps and websites are excellent tools to aid in your journey to get healthier. But sustainable fitness comes through inner motivation. You need to feel that drive from within and find ways to challenge yourself to do better.

That's why routines like the Couch to 5K or 300 Squats become popular. It's about reaching a goal that's not related to your weight, but to the exercise itself. The internet is full of such fitness challenges and other programs that will push you towards working out regularly. It's all about finding an exercise that you enjoy.

A large portion of new year's resolutions revolves around health and fitness. Participating in a 30-day challenge is an excellent way to get started on your goals while getting the guidance you need.

Mihir Patkar has been writing on technology and productivity for over 14 years at some of the top media publications across the world. He has an academic background in journalism.

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The Hunterdon County YMCA is open and welcoming returning and new members. The safety of all members, program participants, staff and volunteers - is the Ys number one priority. The Y is following guidelines from health experts and local officials to ensure that facilities meet the highest standards for hygiene and safety. The Y has modified policies and programs to facilitate safe physical/social distancing practices.

So that those interested in the Y can see safety protocols in action, the Hunterdon County YMCA is offering the month of November free for new members. New members who join between November 1 and November 14 will pay nothing for the month.

Group fitness classes, including Cardio, Strength, Dance, Barre and Cycling, and lap/rec swim by reservation are included with HCY membership. In addition, membership includes use of Fitness Centers at both the Deer Path and Round Valley Branches. Recent membership enhancements include expanded operating hours and the reopening of locker room showers. Y members also receive the best rates for programs.

Our newsletter delivers the local news that you can trust.

The Fall II Session of programs begins on November 2. Offerings include swim lessons, dance, karate, sports and more. Water exercise for adults and Ninja Warrior Training for kids will be brought back for this session.

As a leading nonprofit committed to the health and well-being of the community, the Hunterdon County Y is a leader in youth development, healthy living and social responsibility. To ensure that everyone has an opportunity to participate, financial assistance is available to those in need to help cover the costs. Financial assistance is made available through the generous support of donors and businesses in the community. Learn more about the Hunterdon County YMCA by visiting http://www.hcymca.org.

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New Programs and Membership Special Offer for November at the Hunterdon County YMCA - TAPinto.net

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NEW YORK, Oct. 26, 2020 /PRNewswire/ -- After the pandemic led to "stay-at-home" orders in March, the Public & Patient Education Department at Hospital for Special Surgery (HSS) launched a vital initiative to boost virtual programming to support the community. Between April and August 2020, HSS live and on-demand programs reached 519,605 participants, an increase of 3,500% compared to the same period last year.

An important target audience was older adults. "Inactivity and social isolation are serious public health concerns that are more common as people age," says Claudia Zurlini, senior coordinator, Public & Patient Education at HSS. "Even before the pandemic, studies indicated that more than 25 percent of adults age 65 and older were inactive and socially isolated, and this has only gotten worse since March. The pandemic has eliminated many opportunities for physical activity and socialization, and this can exacerbate musculoskeletal and chronic health conditions. It can also cause emotional distress."

To address these health concerns, the HSS Education Institute utilized various online approaches to deliver high quality musculoskeletal health education, exercise and support programs. HSS transitioned close to 80% of its pre-pandemic in-person programming to virtual exercise and education offerings and added new classes and content. HSS staff offered technical support to participants and provided instructor training.

Ms. Zurlini discussed best practices for a successful transition to online programming during a presentation, "Shift to virtual self-management programs during COVID-19: Ensuring access and efficacy for older adults," at the annual meeting of the American Public Health Association, which took place virtually on October 26.

"Previous in-person exercise programs and workshops were transitioned to video conference using Zoom, and meditation and support groups for older adults were offered via phone conference to allow ease of use and accessibility for those who did not have internet access or were not comfortable using video conferencing," she explains. "Additionally, educational lectures with musculoskeletal health experts were live-streamed as webinars and recorded so they could be accessed later for viewing on demand. We also produced videos on topics such as meditation, stress reduction and home exercise injury prevention tips."

HSS also sent weekly emails containing health information in a comprehensible and engaging format directing readers to additional resources and topic-related programs that could be accessed live or on demand.

Ms. Zurlini and colleagues collected data to assess program effectiveness with surveys, focus groups and participant feedback. "Our follow-up indicates that our targeted approach led to a significant expansion of program reach and yielded positive outcomes in improving mobility and quality of life, and in reducing feelings of isolation."

Most participants (72%) surveyed were age 60 and older and reported increased reliance on virtual exercise programs to maintain physical activity and mobility, and to help relieve stress and isolation. Eighty-five percent of survey participants reported that they gained knowledge; 83% said they improved their self-management skills; 90% reported program satisfaction; and 83% said they recommended the service to others.

Comments from participants indicate that the sessions had positive health benefits:

"The classes have given structure to my otherwise limited life under quarantine and provided a space for self-nurturing and self-care."

"I found the class to be very relaxing and relieved stress. I was able to quiet my mind by focusing on the movements."

"Has helped me to get up and do gentle movements so I am sitting less and is easy on my joints and limited range of motion, and helped compensate that I can't swim laps for an hour twice a week."

HSS offers an extensive selection of videos supporting musculoskeletal health on its website, as well as a YouTube playlist:

About HSS

HSS is the world's leading academic medical center focused on musculoskeletal health. At its core is Hospital for Special Surgery, nationally ranked No. 1 in orthopedics (for the 11th consecutive year), No. 4 in rheumatology by U.S. News & World Report (2020-2021), and named a leader in pediatric orthopedics by U.S. News & World Report "Best Children's Hospitals" list (2020-2021). Founded in 1863, the Hospital has the lowest complication and readmission rates in the nation for orthopedics, and among the lowest infection rates. HSS was the first in New York State to receive Magnet Recognition for Excellence in Nursing Service from the American Nurses Credentialing Center four consecutive times. The global standard total knee replacement was developed at HSS in 1969. An affiliate of Weill Cornell Medical College, HSS has a main campus in New York City and facilities in New Jersey, Connecticut and in the Long Island and Westchester County regions of New York State, as well as in Florida. In addition to patient care, HSS leads the field in research, innovation and education. The HSS Research Institute comprises 20 laboratories and 300 staff members focused on leading the advancement of musculoskeletal health through prevention of degeneration, tissue repair and tissue regeneration. The HSS Global Innovation Institute was formed in 2016 to realize the potential of new drugs, therapeutics and devices. The HSS Education Institute is a trusted leader in advancing musculoskeletal knowledge and research for physicians, nurses, allied health professionals, academic trainees, and consumers in more than 130 countries. Through HSS Global Ventures, the institution is collaborating with medical centers and other organizations to advance the quality and value of musculoskeletal care and to make world-class HSS care more widely accessible nationally and internationally. http://www.hss.edu.

SOURCE Hospital for Special Surgery

http://www.hss.edu

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HSS Shares Successful Strategies to Support the Health of Older Adults with Online Programs - PRNewswire

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Cooking class

Try a new recipe. Ruth-Anne Adams and Tom Fosnot from REAL Restaurant in Lincoln will be doing a cooking demonstration via Zoom on Wednesday, Nov. 4, from 1-2:30 p.m. You can either cook along or after as you will be provided a kit of ingredients for the recipe. Kits will be delivered prior to the class.

Enjoy roast chicken au jus, fall squash risotto and braised kale. Dessert will also be provided with your cooking kit. The class will be held on Zoom. The class is free and the kits are $30. Kits are optional. Recipes will be provided.

Email coaprograms@sherbornma.org to register.

Firewood for Seniors

The firewood program for those 65 and over has begun. If you are 65 and over you can order firewood (1/3 cord) on a first-come, first-serve basis and the Mens Group known as the Nipmucs will deliver it to your home. The cost is $80 for 1/3 cord. For those under 65, you can call and have your name placed on a waiting list. Your cost is $115 for the 1/3 cord.

Please call the Council on Aging office at 508-651-7858 as they will help coordinate the delivery.

The Nipmucs are looking for men to help them split wood in the Town Forest. You can contact Charlie Williams at 508-395-9049 to sign up to help. It's a great way to exercise and get some fresh air.

The Boston Red Sox and their Passionate Fans

Triumph and Tragedy ... and the Penultimate Triumph in Baseball History: the nexus between New England culture and the Boston Red Sox. Why is it so different here than most parts of the country? What is it about the history and the relationship between the fans and this team, and why are we still talking about things that happened over 100 years ago?

This class starts on Monday, Nov. 9, at 1:30 p.m. and runs through Dec. 14. The cost for this class is $60.

Its easy to register for this Lifetime Learning course. Contact Renee Montella to register at coaprograms@sherbornma.org or pay online. https://www.sherbornma.org/council-aging/pages/lifetime-learning-0

MediaWise for Seniors: Self-Directed Fact-Checking Course

Combine the coronavirus and a monumental election, and 2020 is shaping up to be an unprecedented year in the United States. But with crises and elections come false information online. As conscientious voters and health consumers, older Americans are often the target of this misinformation. This thorough, hands-on course will teach seniors how to tell whats true and false online.

MediaWise for Seniors Ambassadors Christiane Amanpour and Joan Lunden will pop in to share their advice as world renowned journalists and help you protect yourself against misinformation. That includes an in-depth look at how social media platforms work, techniques like reverse image searches for identifying false information and lessons on how to be a responsible news consumer and a frank chat about how to talk to family members who share misinformation.

Now more than ever, falling for false information on the internet is a matter of life and death.

Thanks to support from Facebook, we are able to make this course tuition-free. Register via https://www.poynter.org/shop/self-directed-course/mediawise-for-seniors-hands-on-lessons-on-separating-fact-and-fiction-online/.

Join us for...

Monday Yoga is moving to Farm Pond (weather permitting). Bring your mat and water to Farm Pond. enjoy the fresh air and in person yoga. No worries, we will be social distancing. We hope you join us at 9 a.m.

Fall Lifetime Learning Classes

We are excited to announce our Lifetime Learning Classes for fall 2020. We are offering seven classes that will be covering a variety of topics.

Due to COVID-19 guidelines all classes will be held via Zoom. Not familiar with Zoom? We will train you in how to use Zoom before classes begin. Click onto https://files.constantcontact.com/c57bb2ce701/ee7633be-5d03-4167-8a38-5d901ae131eb.pdf for the brochure and description of classes.

Send your check/registration to the Town Collector at 19 Washington St., or you can drop it off at the drop box at Town Hall.

Election/Town Meeting Schedule

For voter information and to register to vote: https://www.sec.state.ma.us/ovr

Presidential Election Early Voting in Person: Oct. 17-30

Tuesday, Nov. 3: Presidential Election

Sherborn Library news

The Sherborn Library now has an outdoor book drop open 24 hours a day, seven days a week. A huge thank you to the Friends of the Sherborn Library for their generous donation to make this possible.

The library will quarantine returns for 72 hours, so items will remain on your account for longer than usual.

The library will remain fine-free throughout the month of September. If you check your books out here, you will not be charged a late fee.

Transportation service

We pleased to announce a new transportation service that will be available from now to the end of the year. The COA is partnering with JFK Transportation and will be offering free rides to all medical appointments or ongoing treatments whether they are local or in Boston.

In addition, we will be offering a twice weekly ride to Roche Brothers in Millis on Tuesdays and Market Basket in Ashland on Thursdays. These will be limited to three people per trip due to COVID guidelines and keeping you safe. JFK will pick you up at your home, drop you off to shop, and then pick you up for the return trip.

How it works: If you would like to take advantage of the medical rides/treatment service, please call the office and we will mail you a transportation card that you would present at the time of the ride. You can use as many as you need. You would contact JFK directly (as is done now) to reserve your ride. Their phone number is 508-653-4500.

For grocery shopping, please call the office or email us at coadirector@sherbornma.org to reserve your spot. These trips will take place weekly. You need to reserve by Friday of the week before as we call in the information of who will be shopping, address, etc each Monday morning. Pick-up will be at 10 a.m. and return trip by 1 p.m. (or earlier depending on the riders). We will make and confirm the reservation for you.

This is a grant generously funded by the Massachusetts Area Planning Council. JFK has been vetted and approved as a vendor and will follow all COVID regulations.

Exercise with the COA

Mondays, Vinyasa Yoga at 9 a.m.

Tuesdays, Tone & Stretch at 9:30 a.m.

Wednesdays, Gentle Yoga at 10 a.m.

Fridays, Cardio Core at 11 a.m.

Try a class for free. For more information and Zoom link, contact sherbornrec@sherbornma.org

SHINE Appointments

The SHINE (Serving Health Insurance Needs of Everyoneon Medicare) program offers free, confidential counseling on all aspects of health insurance to anyone on Medicare. While in-person appointments are not being scheduled, help is available by phone. You can call the COA office and we will coordinate the appointment with you.

Scam Alert

Never give your Medicare number, your Social Security number, your bank account information, your credit card numbers or any other personal information to someone you do not know and trust.

Trash Pick-Up

If you are an older adult or considered to be someone at-risk if exposed to the coronavirus, please do not visit the Sherborn Transfer Station. Out of concern for the health and safety of our older adult residents and those at elevated risk, the town of Sherborn is working with Ruane & Father to provide rubbish pick-up services with the fee being waived.

Please call the COA Office at 508-651-7858 for pick-up or email coadirector@sherbornma.org

Connected to the Town

Please rely on reliable news sources for information. The town is working hard to keep the website updated as changes take place. Click on the red banner on the home page.

Free rides to medical appointments or treatment, along with weekly trips to Roche Brothers or Market Basket are available through the Council on Aging. Please contact us if you have any questions or for transportation voucher.

Nursing Home Hotline: The hotline is staffed seven days a week from 9 a.m.-5 p.m. Staffers coordinate with state agencies to find answers to callers questions. Call 617-660-5399 anytime to connect with the hotline.

Alzheimers Association: 24/7 Hotline at 800-272-3900

Department of Public Health website at mass.gov/2019coronavirus, the World Health Organization at https://www.who.int/emergencies/diseases/novel-coronavirus-2019. Both sites are updated with more information on a regular basis. You can also link to these sites on the home page of the town website at http://www.sherbornma.org.

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