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According to a survey, the number of people reporting signs of burnout is up during the pandemic. Here are self-care tips for you and your children.

PORTLAND, Ore. As the pandemic stretches into six months, more than two-thirds of employees working from home are experiencing symptoms of burnout, according to a survey from online employment platform Monster.

The problem seems to be growing. The number of people reporting signs of burnout is up 20% from a similar survey in May. On this week's episode of "Straight Talk," a Providence psychologist and a sports medicine specialist offered advice on how to battle burnout and succeed in a work-from-home and remote learning environment.

Providence Sports Medicine Program Manager Matthew Hauck also provided tips on how to keep kids active, and for student-athletes to stay in shape and avoid injury when athletes return to their competitive sports.

Providence psychologist resident Dr. Annelise Manns said part of the reason for the burnout is the feeling of not knowing how long the pandemic will last, and how long it will be before our lives return to a sense of normalcy.She said that sense of grief over the loss of the way things used to be can show up in a number of psychological, emotional and behavioral ways.

"That can be changes in the way you sleep, how you handle stress, lashing out at family members, feeling fatigued, distressed, wanting to withdraw from others," she said.

Children can also feel burnout and anxiety. Dr. Manns said more than 20% of kids reported increased feelings of depression and anxiety after one month of quarantine. Children may have a difficult time focusing and become more withdrawn, wanting to spend more time in their room.

Manns said it's important to notice the changes and talk about them.

Checking-in with children

Dr. Manns recommended checking in with children daily. She said try acknowledging things that went well in the day and things that felt hard.She suggested a fun way to engage with kids.

"Ask them what their 'apple' of the day was. Something that went really well. And then ask what their 'onion' of the day was. One thing that went really hard," she said.

For children more disposed to feeling anxious or worried, Dr. Manns added it can be beneficial to simply notice how they're doing.

"Saying something like 'I noticed math seemed really overwhelming for you today. How are you feeling about that?' So they can feel you are aware of how they're doing. They're seen, and it can open up a greater conversation," she said.

Checking-in with yourself

Dr. Manns encouraged adults to identify what they need, and think about strategies to counter the enormous added pressure of the pandemic.

"A lot of my patients have been isolated and are feeling lonely. So, get creative. How can I navigate these feelings of loneliness in a way that's going to be helpful to me?" Manns said.

Things like socially distanced gatherings, getting creative with playing games online with kids, journaling, and forming something Dr. Manns called a "double bubble."

Double bubble

She suggested finding another family practicing the same pandemic safety measures you are, and then do socially distanced activities together in a safe way.

Some families are using this "double bubble" idea to do remote learning together for their children or hiring private tutors for a small group.

Your work and school spaces

Dr. Manns said it's important to keep work and school spaces differentiated from the rest of your living space.

"As humans, we thrive on routine and boundaries," she said.

Set up a work and school space just for work and classroom time. Kids should have a desk or table. She discouraged doing work from the bed. It can disrupt sleep patterns.

She suggested setting up a basket near a desk with all the student's school supplies nearby, and to let kids have ownership in creating their space.

"What do you want your space to look like? How can we set this up? It helps develop motivation and helps them to feel engaged with a sense of ownership," she said.

Keeping boundaries around your time spent in the work and classroom space is important, too.

"Keep to being in that space just during work or school hours and really focus on leaving that space once those work hours are done. We need to maintain that work-life balance to thrive," she said.

Keeping a schedule

Keeping a schedule can be important for both children and adults. Children should get up, eat meals and do school work at the same time every day.

"It helps maintain a sense of normalcy with all the changes happening," she said.

However, Dr. Manns recommended building in some flexibility to the schedule around break and exercise time. Let them help decide what their routine will be. It helps add to that feeling of ownership and some independence.

"For older children, thinking through this, it's kind of a practice run for independence, for college, for adulthood. For maintaining their own schedule and motivation, and getting some buy-in can be helpful as well," she said.

Exercise to battle burnout

"Exercise is medicine for so many things and that's true for mental health. It's such a good way to metabolize the feelings you're holding inside," Dr. Manns said.

Providence Sports Medicine Program Manager Matthew Hauck said a lot of children are missing out on important physical activity. They don't have that routine of recess and PE in the school setting, and general activity levels walking to and from classes.

"They're becoming unplugged from that normal level of physical activity when they're in the home setting. They may be, unfortunately, in their own room or living room. So, we need to build back that normal level of physical activity," Hauck said.

It's recommended students get at least 60 minutes of physical activity, preferably moderate to vigorous activity. Hauck said it's crucial kids of all ages schedule time for exercise.

"In the home environment, we recommend shorter, more frequent breaks. Possibly every 15-30 minutes or every hour on the hour. Get up and get moving around the house. Up and down the stairs, if you have them. Stretch and move," he said.

In addition to that, Hauck recommended scheduling time for fun physical activity. Parents and students can find a number of fun activities on the Providence Sports website.

Hauck added to suggestions from Dr. Annelise Manns about giving kids ownership in decision making.

"Give them a selection of activities to choose from. Whether it's a neighborhood scavenger hunt in a couple of yards, using the 'double bubble' idea in a safe way. Or bicycling, hopscotch, outdoor activities while we still have the good weather. Give them a little control and they are much more likely to adhere to those things," Hauck said.

Getting outside is important for adults, too, he said. Battling burnout can be as simple as getting outside for a midday walk before or after lunch.

"Get out, Get some atmosphere on your skin. Feel some fresh air. Walk. Get your heart rate up a little. Listen to music or a podcast. I'm a believer in that lunch time walk," he said.

Student-athletes staying in shape

Student-athletes have an extra challenge staying in shape during the pandemic.

"These are unprecedented times. Student-athletes have never experienced anything like this before since they were very first athletes," he said.

Hauck said something happens when athletes are unplugged for so long. Although their bodies are very adaptable, their bodies change with a lack of intense conditioning that comes with structured practices and competitive games.

"I'm going to use a term that's a bit aggressive, they regress back a little bit," he said.

He said nothing is going to prepare an athlete for the demands of competition like the actual games themselves or high level of practices.

Providence six-week at-home conditioning program

To address this challenge, Providence Sports Medicine put together a free six-week at-home performance program for athletes of all ages.

"It gradually ramps up over a six-week period. You end up in a space where your body can return to higher levels of intensity, to more strength and conditioning after being unplugged for so long, once the time comes and sports competitions being again," Hauck said.

He said the program requires no equipment and no sign up, and can be done from any home environment.

Risk of injury

He stressed conditioning is important to avoid injury later. There are lessons to be learned from what happened from a German pro sports soccer league that returned to competition after a several week layoff during the pandemic.

"They had a very short ramp-up of only two weeks," he said. " And what happened? That league observed an injury rate per game three times higher than before the COVID layoff," he said.

Hauck said the takeaway lesson is even pro athletes, who were only laid off for several weeks, not months; if they don't have a proper ramp-up to that normal level of intensity they're used to, there will be heightened levels of injury once they return to the sport.

He encouraged student-athletes, no matter their age or skill level, to keep in shape mentally and physically as much as they can from home. And he encouraged student-athletes to check out the Providence six-week conditioning program.

Grief over loss of normalcy

Acknowledging we are all in hard times is a good place to start to counter feelings of sadness and burnout.

"We are going through a unique collective grief where there's lots of loss of daily routine, of ability to be in our workplace full time, physically loss of contact with friends. First, acknowledge that and create space for those feelings of grief, and then really lean in to your support system," Dr. Manns said.

Exercise can be really helpful, she said. Journaling, knowing when you need a little extra help. She encouraged those feeling like they need help to reach out to a mental health professional.

Help is available

There are helpful resources at Providence. And people available to talk 24-7 at Lines for Life. Call 1-800-273-8255. Or 1-800-273-TALK.

"Making sure, as your stressors increase and your feelings of loss increase, that you're matching that with coping strategies and the self-care you're doing. The rest and exercise you're getting. Really balance the care you are giving yourself with the feeling you're having in a compassionate way," Dr. Manns said.

Straight Talk airs Friday at 7 p.m., Saturday at 8:30 p.m., Sunday at 6:30 p.m., and Monday at 4:30 a.m. It's also available as a podcast.

Listen to this episode from KGW's Straight Talk with Laural Porter on Spotify. As the pandemic stretches into six months, more than two-thirds of employees working from home are experiencing symptoms of burnout, according to a survey from online employment platform Monster. The problem seems to be growing.

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The big news since early June, when I first wrote about the uncertainty public libraries face in reopening, is that many more libraries have indeed reopened. And along the way, library managers have been presented with more information to guide our efforts.

This summer, its no longer enough to be grateful that the air conditioning is working. Library administrators today must delve deeply into whether our air handling systems are capable of capturing virus particles and airborne infectious materials. Were also following the latest research about aerosols (you know, those tiny droplets in the air that enable the novel coronavirus to pass from person to person) and gazing longingly out the librarys windows, wondering what services, programs, or even collections we can pack up and bring out into the relative safety of the great outdoors.

When our library, the White Plains (NY) Public library, reopened to the public on July 28, we didnt know what to expect. So we were very happy to be greeted by applause from about a dozen waiting patronsall appropriately lined up six feet apart and wearing masks!

Since then, our visitor numbers have remained manageable. After several weeks of contactless curbside pickup, we now allow up to 20 adults and teens in the building at any given time for browsing and borrowingno chairs, no computers, no programs. The Trove, our childrens library (now just a collection of books) welcomes one family at a time for a 45-minute visit, reserved in advanceand families have loved having the childrens room, which typically books up to three days in advance, all to themselves.

This is what is working for us so far. But we remain in uncharted territory, and we know things can change quickly. Right now, we are all watching closely what happens with our public school districts, both with the models of learning they are making available for families, and what impact a return to the physical classroom may have on community spread. We are exploring ways to support online learning through story times, book groups, STEM activities, and more. And, we are also trying to determine how we can help families by engaging children during out-of-school time.

What I'm Thinking About

As a director, the biggest surprise for me through the pandemic has been the success of our curbside pick-up. For many patrons, curbside pickup has mitigated their anxiety about coming back to the library. But at our library, like many around the country, weve paired our curbside service with a strong readers advisory element. If a request for a title cant be immediately fulfilled, we dont just send patrons home empty-handedwe help them discover other authors, books, and films from our collection. And thats what patrons have really loved about our curbside serviceand something that never worked quite as well when it was done across a reference desk.

Our success with curbside pickup has me thinking how can we continue to offer such personalized service when we are able to fully open our buildings. Should we be shifting more resources to sustain curbside pickup? Should our current serviceor at least elements of itsurvive past the pandemic?

The popularity of digital content, especially e-books, is also on my mind. For years, weve marketed our e-books, digital audio, and streaming media services to decent results. But in the wake of the pandemic, our e-book circulation is now up to a quarter of what my print circulation was last yearand it is climbing every month.

Paying $65 for two years of one copy/one user access to an e-book was not sustainable before the pandemic, when digital demand was rising but still small. What if demand continues to grow at current levels?

Is this shift in reader behavior temporary, or permanent? Im thinking the latter. Throughout the pandemic, weve continued to provide reference services, and a huge majority of the questions were from users who wanted help in accessing e-books. Weve seen readers who have been reluctantly pushed by the pandemic into using e-books and have found the experience isnt so bad. And weve seen established e-book users who had never tried the librarys collection. Theyre here to stay.

Future demand for our digital materials holds huge implications for the library. Some publishers have cut libraries a break on pricing during the pandemic, but we still dont know what the market will look like once the pandemic is over. If, as I expect, a greater portion of our readers have become digital readers, shifting resources to meet e-book demand will impact our ability to buy print, and to build a broad, diverse collection. Paying $65 for two years of one copy/one user access to an e-book was not sustainable before the pandemic, when digital demand was rising but still small. What if demand continues to grow at current levels?

Computers also remain a sticking point. Providing access to computers and assistance in their use goes to the heart of todays public library service. But Ive found that offering computerseven when remote support is in placechallenges social distancing and nearly always requires staff intermediation. And is it really safe to have a patron sitting stationary in a single space for 30 or 45 minutes these days? Some libraries have gotten creative with computer services, including the Denver Public Library, which has offered computer availability and staff assistance outside their buildings this summerthe best solution Ive seen yet.

And then there is online programming. Our book groups are bourgeoning, and author events are more of a draw than ever. In fact, the online environment is so strong were planning a One City, One Book event this fall around Ibram X. Kendis How to Be an Antiracist. Weve even booked an online visit with Kendi for late October.

Libraries now have nearly six months of data to draw on as we plan our online programs for the fall and winter. And at our library, online programming has succeeded beyond our expectations. Our wellness programs are going strong (were even starting a morning exercise program). Both adults and teens love our craft workshops (patrons pick up the supplies from the front of the Library). And weve learned that events that once attracted big crowds in person, like a magician, can be just as successful virtually.

The formula is simple: the community still wants to come together, learn, and share with one another through the library. Programs like Zoom make it easier than ever to support scores of discussion groups. And the flexibility of online programmingand the record-setting attendancemeans theres likely no going back for many library events. I doubt Ill ever host a book group exclusively in person again.

Stay Safe

Of course, the most pressing concern for libraries in the midst of reopening is safety. Many of the librarians Ive been hearing from have proceeded with caution, and have done well with their reopening plans. But there have been plenty of problems, too.

As anticipated, there have been reports around the country of patrons refusing to wear masks and harassing staff; patrons not practicing social distancing; staff workrooms being overcrowded; inadequate PPE available for staff, and, most unfortunately, in some cases, staff becoming sick. And some librariesmost notably Marylands Anne Arundel County Public Libraryhave even decided to roll back their in-person services amid staff safety concerns.

But while every library has its own unique circumstances and plans, were all playing with the same deck, sharing ideas and cobbling together services we believe will keep our workers safe. If youre a library administrator questioning your reopening plan, you can always reach out to your colleagues around the country for perspective. But first and foremost, listen to your staff, and ask yourself this simple question: are you willing to work every day on a public service desk with the current infection rates in your community, with the amount of PPE and training currently available, and with the current policies and security plans youve put in place? If your answer is no, you have no business opening the library.

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Photo credit: Instagram

From Prevention

Tamra Judge, 52, just shared a lower-body workout to Instagram.

The Real Housewives of Orange County alum used resistance bands to strengthen her glutes at her gym Cut Fitness.

Judge recently upped her cardio and cut down on sugar, alcohol, and carbs for operation quarantine slim down.

Tamra Judge is keeping up with her fitness routine this summer, and it shows. The former Real Housewives of Orange County star just shared a lower-body workout to Instagram using resistance bands, and it looks intense.

The short booty band workout involves various exercises aimed to activate your glutes and engage your hips through resistance training, giving you a tight lifted booty, Judge wrote in the caption.

To start, she began on the floor with a resistance band above her knees. Maintaining a hip bridge hold, she levels up the exercise by closing and opening her legs to target the glutes. Next, she performed some standing squats.

After squats, Judge used a soft plyometric box to do some superman leg lifts with the bands for extra resistance. Next up, she targeted her abs by holding a side plank while opening and closing her legs. (Ouch.) Then, she headed back to the plyometric box for a wall sit and hip thrusts. To finish, she did squats using resistance bands around her legs and a bar on her shoulders.

Youre probably thinking what we all are thinking: This is intense. Well, Judge is pretty into her workouts. She and her fitness trainer husband Eddie Judge own Cut Fitness in Orange County, so the two are always hitting the gym together. Plus, in July, she made a pact to amp up her workout routine and clean up her diet for operation quarantine slim down. (No judgement if your quarantine looks different, though!)

Story continues

In the Instagram post, Judge shared some progress pics, plus videos of her recent workouts at her gym. Ive cut carbs. No sugar! Limited alcohol, reduced my caloric intake upped my cardio, upped my protein! she wrote in the caption. Current body fat is higher than Id like it to be, but that will change with consistency. First week sucks but Im motivated.

Go, Tamra!

Support from readers like you helps us do our best work. Go here to subscribe to Prevention and get 12 FREE gifts. And sign up for our FREE newsletter here for daily health, nutrition, and fitness advice.

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OneAZ Credit Union names Ken Bauer SVP

OneAZ Credit Union announced Ken Bauer as senior vice president, Credit Administration.

Bauer oversees OneAZs mortgage, business and commercial banking teams, emphasizing efficiency and excellence to help the organization succeed. He joined OneAZ Credit Union in 2020, bringing 20 years of experience in commercial banking with local and national banks and credit unions.

Established in 1951, OneAZ Credit Union is owned by its members and serves Arizona with 20 locations and more than 140,000 members

Spencer Fane LLP announced Kelly Mooney has joined the firm as of counsel. She will be part of the Tax, Trusts, & Estates practice group and work out of the firms Phoenix office.

Mooneys practice focuses on handling complex matters related to federal taxation, working with attorneys in other practice groups to structure transactions that comply with federal tax law, offer tax relief when applicable, and provide tax-efficient results for her clients. She regularly assists clients with tax planning and analysis for partnerships, LLCs, and corporations; real estate joint ventures organized as LLCs and general and limited partnerships; and individuals.

Spencer Fane understands that tax issues impact virtually every aspect of business, investment, and personal wealth management, said Andy Federhar, Spencer Fane office managing partner in Phoenix. We understand our clients needs to assist them with finding the best solutions to favorably handle their tax liability, and Kellys experience in handling these matters through collaborative analysis fits well with our firms approach to client service.

Mooney has an accomplished track record of representing clients before the Internal Revenue Service and other taxing authorities on ruling requests, civil controversy cases, and collection matters. Her work has included successfully negotiating the settlement of several complex and multiyear IRS examinations and cases involving the imposition of trust fund penalties and contested claims for refund.

The University of Arizona College of Nursing has announced key new appointments, promotions, honors, awards and other notable items in recent weeks, including:

After a national search, the UArizona College of Nursing has named Kelley Wilson, DNP, MSN, CMSRN, as the new program director of the colleges Master of Science for Entry to the Profession of Nursing (MEPN) program. Dr. Wilson joins the college from Georgetown Universitys School of Nursing and Health Studies, where she had been serving as program director for the schools Bachelor of Science in Nursing program. She assumed her new role on July 13.

Dr. Wilson brings a wealth of experience in teaching and developing courses and academic programs, said Connie Miller, DNP, RNC-OB, CNE, clinical associate professor and chair, General Nursing and Health Education Division. She has solid experience in mentoring and leading teams, in addition to proven track record of service and scholarship. We look forward to welcoming her to our MEPN team.

Aleeca Bell, PhD, RN, CNM, joined the College of Nursing in mid-July. Dr. Bell most recently was an associate professor at the University of Illinois at Chicago (UIC), College of Nursing, Department of Women Children and Family Health Science. At UIC, she also earned her masters degree in nursing in midwifery in 1998, practiced as a certified nurse midwife, and earned a doctorate in nursing in 2009. In addition, she was a postdoctoral fellow there from 2009-11.

Dr. Bells research in translational, multidisciplinary and biobehavioral clinical studies focuses on the intersection of perinatal mother-infant health outcomes and the underlying oxytocin system. Oxytocin is a hormone that acts on organs in womens bodies and as a chemical messenger in the brain, controlling key aspects of the reproductive system, including childbirth, lactation and some behavior. This includes womens childbirth experience, intrapartum medical interventions, the endogenous oxytocin system (hormonal, genetic and epigenetic), maternal postnatal mood/anxiety and caregiving attitudes, newborn behaviors and mother-infant interaction. Learn more.

Tracy E. Crane, PhD, a College of Nursing assistant professor, has focused much of her career on cancer survivorship. She is co-director of the Behavioral Measurements and Interventions Shared Resource at the UArizona Cancer Center and a member of the UArizona Data Science Institute. Shes also co-chair of the cancer prevention and control behavioral science working group for NRG Oncology, a research non-profit led by faculty at Columbia University, NYU Langone Health, the University of Michigan and UArizona.

With a research focus on improving adherence to healthy lifestyle behaviors in cancer survivors and their informal caregivers, Dr. Crane has developed interventions geared toward extending lifespans of post-treatment ovarian cancer survivors and telephone counseling to improve diet and physical activity in Latina cancer patients. In early 2020, Dr. Crane extended her expertise across the Atlantic when she helped researchers at Gustave Roussy, Europes largest cancer center, fine-tune a new cancer study, Motivating to Exercise and Diet, and Educating to Healthy Behaviors After Breast Cancer (MEDEA).

In keeping with Dr. Cranes previous research, MEDEA aims to compare the effect of a personalized telephone-based health education weight-loss program based on motivational coaching, exercise and diet, compared with a standard health educational program control on fatigue of overweight or obese breast cancer patients. Learn more.

According to new research from College of Nursing Associate Professor Ruth Taylor-Piliae, PhD, RN, FAHA, tai chi can be beneficial to the psychological well-being for adults suffering from cardiovascular disease. Published in June in the European Journal of Cardiovascular Nursing, Dr. Taylor-Piliaes review and meta-analysis of more than a dozen studies on the topic found that the exercise eased stress, anxiety, depression and psychological distress for those who practiced the mind-body exercise that emphasizes concentration on posture, relaxation and breathing, using a soothing series of set movements. Go to the UArizona Health Sciences Connect website for a video on her research. Learn more.

Three cardiologists recently joined the University of Arizona Sarver Heart Center. Arka Chatterjee, MD, Talal Moukabary, MD, and Madhan Sundaram, MBBS, joined the faculty of the UArizona College of Medicine Tucson and are now seeing patients at Banner University Medical Center Tucson.

With the addition of Drs. Chatterjee, Moukabary and Sundaram we continue the rapid growth in cardiovascular medicine at the University of Arizona and Banner UMC Tucson and we enhance our ability to provide highly personalized and expert care in the most advanced cardiology procedures to our patients, said Nancy K. Sweitzer, MD, PhD, director of the UArizona Sarver Heart Center, professor of medicine and chief of the Division of Cardiology in the Department of Medicine at the college.

These three physicians not only bring experience in electrophysiology, coronary and peripheral interventions and minimally invasive valve replacement, but they will expand the research offerings of the Sarver Heart Center in important areas of cardiology. This will allow us to bring the latest advances in heart disease treatment to the people of Southern Arizona, added Dr. Sweitzer.

Drs. Chatterjee and Moukabary are associate professors and Dr. Sundaram is an assistant professor of medicine.

In addition, Dr. Chatterjee is associate director of the Structural Heart Program at Banner UMC Tucson. He is board certified in interventional cardiology, cardiovascular disease, internal medicine and echocardiography. Dr. Chatterjee is experienced in transcatheter therapies for valvular disease and other congenital/structural heart defects. He has completed more than 200 transcatheter aortic valve replacement (TAVR) procedures. He finds the best part of working in the structural heart team is the synergy that occurs when a multidisciplinary team of expert providers works together to identify the ideal treatment for each patients unique case. Dr. Chatterjees research interests include outcomes research after coronary, structural and adult congenital interventions, and advances in structural and device therapies for heart disease.

Dr. Moukabary is a cardiac electrophysiologist (a cardiologist specializing in heart rhythm disorders or arrhythmias). He is an expert in computer modeling of cardiac arrhythmia, imaging in the cardiac electrophysiology lab, cell-based arrhythmia therapy and clinical cardiac electrophysiology. He is board certified in clinical cardiac electrophysiology and internal medicine. Dr. Moukabarys research interests include use of stem cell and iPS (induced pluripotent stem) cell therapies for heart rhythm disorders.

Dr. Sundaram is director of the Banner UMC Tucson Cardiac Catheterization Lab and Endovascular Services. He is board certified in interventional cardiology, cardiovascular disease, echocardiography and internal medicine. His clinical interests include complex coronary interventions, chronic total occlusions, endovascular peripheral interventions, interventions for acute pulmonary embolism and structural heart disease interventions. His research interests include cardiac interventions in older adults and clinical trials in coronary artery disease, peripheral artery disease and pulmonary embolism.

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On the move at the OneAZ, Spencer Fane, UArizona - AZ Big Media

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By Chris Croll

When we reflect back on our favorite teachers from childhood, few of us conjure images of physical education teachers. In fact, I cannot remember the name of any P.E. teacher I had in years K-12. Because it is an elective, phys ed class has always been considered secondary in importance to core school subjects. But that is changing now that we are in the middle of a pandemic. In fact, Iwould argue that P.E. is the most important class your child will take this year.

If sitting is the new smoking, as doctors are fond of saying these days, our kids are about to develop the equivalent of a pack-a-day habit. Spending 6-7 hours (at least) every day sitting in one place could wreak havoc on their developing bodies. Many pediatricians report that a majority of their patients have already gained weight during the pandemic. This makes sense since sports are canceled, playgrounds are closed and gallivanting around the neighborhood with other kids is generally discouraged. If we project out another 6+ months of relative inactivity for our kids, many of them are at risk for becoming overweight or even obese. This includes children who were physically fit prior to the start of the pandemic.

Fortunately, Loudoun County Public Schools plans to offer online P.E. classes to elementary and secondary students as part of their distance learning program. This is a good time for parents to become familiar with your childs P.E. curriculum and teacher. It is also a good time for parents to model healthy exercise habits at home. Lets hope the P.E. teachersare developing assignments that get our kids moving 5-7 days a week, not just during the days they have synchronous P.E. instruction.

If your high school student is not taking online physical education, you might consider signing them up for a backyard P.E. class being offered by a local fitness trainer who will come to your yard or neighborhood to lead classes. There are also many fitness programs online, including yoga instruction that does not require a lot of space. Your high schooler can even do some good for the community while exercising. A local nonprofit,Ryan Bartel Foundation, is sponsoring aVirtual Color Runthis fall where teens (and their parents) can log miles in an online 5K by running outside, walking in a local park or even racing up and down the stairs of an apartment building. Doing events like these as a family provide the benefits of exercising while also giving parents the opportunity to spend time with their children. Plus, families are raising money for a good cause. Win-win-win!(Authors Note: I serve on the Board of Directors for the Ryan Bartel Foundation and hope you will all join us for this fun event.)

If you need further motivation to get your family moving, some doctors are now saying obesity increases the risk of developing a severe case of COVID-19 by 20 percent. We know exercise boosts the immune system too so some predict that regular exercise can even protect you from contracting the virus. Whether or not these claims turn out to be true, we can all agree that keeping ourselves and our kids moving has indisputable health benefits.

Distance learning classroom teachers plan to incorporate movement breaks and shake it out exercises during their online classes. But those are meant to help kids focus, not get their heart rates up. Until our children are back running at recess, playing in after school sports and attending P.E. class, it is important for parents to play a leading role in making sure our kids get enough exercise.

Like the local grocery workers and Amazon delivery people, I believe our P.E. teachers will go down in history as heroes of the COVID-19 pandemic. They are working hard to help us keep our kids healthy. Thank you to not only all of the P.E. teachers out there today but to my former P.E. teacherswho kept me moving as a kid (even if I dont remember any of your names.)

[Chris Croll is a writer, community activist and former member of the Loudoun County School Board (Catoctin District). She lives in Leesburg with her husband and two children.]

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Drake Jackson (Vicky Graff Photo)

By CHANDLER WILCOX, Contributing Writer

Kentucky football has started ramping up practice as they get ready to compete in a 10-game conference-only schedule this coming fall. A key component of the team is senior center Drake Jackson, who has racked up plenty of preseason recognition as a top player at his position.

Even while getting those accolades during the few months that everyone was in quarantine due to the COVID-19 pandemic, Jackson had to make sure he stayed in shape. Now at the beginning of practice, the senior has lost 30 pounds, and says he is moving better than ever.

In March when we were in quarantine, I decided to go one of two ways I could get fat and out of shape, or lose weight and stay in shape. So I decided the ladder, Jackson said. Im glad I did it. Its not like I didnt take it serious before, but now I gotta take it serious.

Not only was he able to stay in shape, but Jackson said he was pleasantly impressed to see how good the offensive line group looked when the team returned after having to stay at home for a few months.

When we came back, and I look in the o-line room, I was really impressed with how guys took care of themselves,: he said. I dont think there is one guy in that offensive line room that got fat and out of shape. And I think thats a testament to the standards that weve set in whats expected of us.

With practice starting as Coronavirus is still spreading across America, the team has had to make sure to take extra precautions off the field. When they get between the sidelines, however, Jackson says football is the only thing on their minds.

Of course, were all taking the virus very serious outside of football, and I respect all thats going on with that, he said. But when we hit the football field, were football players going out to play football, and thats whats on our mind.

Having started at the center position for three seasons already, Drake Jackson has had to battle accomplished defensive linemen like Quinton Bohanna and Marquan McCall quite often in practice. When asked about how refreshing it is to get back to competing against those guys, he had nothing but praise for them.

Those guys are two of the best (defensive) tackles in the conference, he said. Both of those guys bring energy every day. Theyre experienced, and theyre hard to move.

Kentucky quarterback Terry Wilson is officially back from a season-ending knee injury that he suffered in the second game of the season last year, and Jackson also had praise for his work ethic and how professional the senior QB is, citing his 12-3 record as a starter.

I love Terry hes a great dude. Hes always been professional about how handles everything, thats why hes 12-3, he said. Were excited to have him back and see what hes able to do.

On Friday, the NCAA decided to give senior fall sport athletes another year of eligibility no matter the circumstances due to Covid-19. Being a player that would have been going into his last season, Jackson now would technically have the option to return once again. With that said, he is yet to really look that far ahead.

Everybodys situation is different. I think giving us the option to do that was the right decision because it has been such a strange year. But in terms of me personallyIve never once been one to think very far ahead, he said. Im focused on practice on Monday.

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Get fat and out of shape or lose weight and stay in shape? Drake Jackson chose option 2 - Vaught's Views

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Losing weight is a difficult task at the best of times. Limiting your calorie intake, restricting the types of food you eat and trying to stay focused on your end goals can all seem impossible at times. But while weight loss in itself is difficult, experts have suggested that there could be a reason why some people are finding it more difficult than others.

Experts at the University of Aberdeen have conducted a review examining the effect eating at different times of the day can have on the body and losing weight.

Those working night shifts who are struggling to lose weight might have a valid reason as to why theyre finding it more difficult compared to a person working 9am to 5pm.

Some research suggests that humans use calories more efficiently when they are consumed in the morning rather than in the evening.

The reason for this could be humans circadian rhythm.

READ MORE:Michael Mosley diet: Doctor explains 'Way of Life' weight loss plan

A circadian rhythm is the internal process that regulates a humans sleep-wake cycle which repeats around every 24 hours.

Writing in The Conversation, personal chair in nutrition Alex Johnstone and honorary research fellow Leonie Ruddick-Collins explained that the circadian rhythm makes people feel tired at night, alert in the day and regulates when people digest, metabolise their food.

It can also secrete certain hormones based on what people eat, physical activity and the time of day.

They added: "Based on these studies, it was clear that our bodies do indeed prefer us to eat during daylight hours in sync with our natural circadian rhythm.

Most of the studies showed that intentional circadian rhythm disruption and night eating both caused changes to many important hormones that regulate appetite, energy expenditure and glucose regulation (resulting in changes in the levels of circulating insulin, leptin, cortisol and other appetite hormones in the blood).

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"Changes to these hormones could theoretically increase appetite while decreasing energy levels, leading to more calories eaten but fewer burned throughout the day.

"This could potentially lead to weight gain, but more research on this effect in humans is needed."

Ruddick-Collins and Johnstone also suggest that people eating their calories in the morning may lose more weight.

Other experts have reportedly said you should avoid eating after 7pm.

However, the experts did say that there could be other ways to lose weight successfully.

They said that other studies suggest that eating most your calories earlier in the day is not always the best way.

Ruddick-Collins and Johnstone said that intermittent fasting or time-restricted feeding could be a good way to lose right.

Intermittent fasting is when people restrict when they eat.

Some diets that work on this method include the 16/8 method which involves fasting every day for 14-16 hours and eating only between eight and ten hours a day.

Another popular method is the 5:2 diet which involves eating normally for five days and then fasting (eating 500/600 calories) for two days.

They said that this is a successful weight to lose weight as people have less time to eat food.

The experts added: Research shows this appears to support weight loss predominantly through reducing calorie intake, likely because theres less time to eat.

Intermittent fasting may also reinforce the natural circadian rhythm by stopping late-night eating.

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Weight loss: How when you eat not what you eat could be key to losing weight - experts - Express

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To put it into perspective, Adele's weight loss has had almost more press coverage than Pippa Middleton in *that* bridesmaid dress which, if you remember, was a helluva lot.

And, as with any good media storm, a bevy of rumours about what exactly she did to achieve such a transformation followed shortly thereafter. From ex-trainers coming out of the woodwork explaining what they did when they worked with the mega-star to hypotheses of certain diets, the rumour mill around Adele's weight loss is having a ~moment~. Especially as it's been compounded by the fact Adele hasn't confirmed or denied any of the theories. Big Area 51 energy, indeed. The only thing she has said has changed her life recently is a book namely, Untamed by Glennon Doyle. Sharing her love for the read to her 38.5 million Instagram followers, Adele said, 'if youre ready this book will shake your brain and make your soul scream. I am so ready for myself after reading this book! Its as if I just flew into my body for the very first time.' If ever there was a review to give, Adele's bloody given it.

So, instead of diving into the maelstrom of conjecture-ville around her weight loss we asked trusted experts to unpick the rumours surrounding her weight loss and why, in some cases, the suggested methods are not only unsustainable, but dangerous in the long term.

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Similar to the pictures in America's Next Top Model, these rumours are going to be inspected, unpacked and unravelled by the experts. On the bench today we have:

We so hope you're with us when we say that restrictive diets are absolutely not the way to achieve sustainable, safe weight loss. Not only will you most likely regain the weight you lost, the swing between restriction and normal eating can damage your metabolism and even your fertility.

Whilst there is no solid evidence that Adele (or her team) used this approach to lose weight (only hearsay), we're going to unpack exactly why it shouldn't be the way you choose to either. K?

To do some quick revision on what the baseline is for daily consumption, adult women should aim to consume 2000 kcals per day, according to NHS guidelines. Now, everyone is different and this figure could change based on activity level, age and goal.

Studies have shown that restrictive diets can lead to muscle loss and significantly slow down metabolism,' explains Dr Rekha Tailor of Health at Aesthetics. 'So, whereas consuming too many calories can stop you from losing weight, too few calories can also have a negative impact and reduce your metabolism and muscle mass.'

Yikes. This means that eating too few calories could be undoing any work you've done to sculpt and build muscle during all those home workouts. No, thank you.

Other side effects of overly restrictive diets include:

However, this list is not exhaustive as Dr Tailor explains:

'Restrictive diets can, over a long period of time, reduce fertility, especially for women as their ability to ovulate depends on hormones. It can weaken bones due to the reduction in estrogen and testosterone levels and it may also lower your immunity against virus and infection, thus increasing your risk of becoming ill.'

Basically: too few calories has a wide-reaching detrimental impact on your body and can lead to long-term consequences. If a diet asks you to remove entire food groups, ignore your natural hunger cues or restrict to a point you feel weak or fatigued label it for what it is (an unhealthily restrictive crash diet) and kick it to the curb!

'Health is a journey and everyone's on their own journey and that's how people should look at it: as a healthy lifestyle, not necessarily as weight loss,' says Dr Tosin Sotubo. 'The term weight loss can put a lot of pressure on someone to get to a certain number of a certain look and it should be more about living a healthy and sustainable lifestyle.'

To figure out how to fuel yourself properly on a weight loss journey, calculating your macros can be a great way to start. It'll help you figure out what to eat and how much of it.

If you're not familiar with macros, peep our super handy explainer to get clued up.

This rumour might be the one with the most traction and for good reason the sirtfood diet is one that Adele has actually said she's done before. Whether she's definitely eating from this regimen has not been confirmed. If she is, this is what it entails:

'The sirtfood diet is a diet which promotes sirt foods, these foods are believed to contain specific enzymes known as sirtuins,' explains nutritionist Jenna Hope. 'Sirtuins are a select group of proteins which have been claimed to promote metabolism and reduce inflammation. In addition to consuming these foods the diet also recommends a calorie intake of just 1000 kcal per day.'

Uh oh. The dreaded 1000 calories a day rumour rears its head again. Hopefully, if the songstress is abiding by this diet, she's doing so with expert guidance to ensure her bod and brain fuelled correctly.

So, the science on this one is... shaky.

'Its claimed that the specific sirt foods may help to increase metabolism and reduce inflammation,' says Hope. 'Although, there's no scientific evidence to support these claims. In reality its the significant calorie restriction which induces the initial weight loss.'

Hmmm. So, it might not be the sirt-ness of the foods that causes rapid weight loss but the fact it mandates such a small daily calorie intake.

As we delved into before, overly restrictive diets such as this are not advised to be a healthy mechanism for long term, safe, sustainable weight loss. Not only can you cannibalise your own muscle tissue, you'll probably also be miserable as hell while doing it. Not safe, not fun, not healthy. Hard pass.

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If you've ever tried to wean yourself off sugary tea, you'll know it goes from tasting like a sweet treat to bitter dishwater. Basically, it's hard AF.

However, small changes like drinking tea sans sucre or putting the kibosh on fizzy drinks can make a big difference in improving your overall diet and help in achieving weight loss goals.

'Cutting out added sugars from fizzy drinks or tea may contribute towards weight loss as you will be reducing overall calorie intake,' explains nutritional therapist Marilia Chamon. 'In addition, added sugars, also called "free sugars", are calories which are quickly absorbed into the bloodstream and create an insulin peak in the body. That messes up your blood sugar levels and appetite hormones, making you feel more hungry, more quickly.'

Whether removing these drinks from your diet will be enough to cause noticeable weight loss will depend on the overall balance of your entire diet. And, when healthy eating is balanced, there can be room for occasional less nutritionally dense foods, however as the basis of a healthy diet, probably not.

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The other thing Adele's been reportedly doing is swerving caffeine and alcohol, two stimulants known for their impact on the body.

'Both alcohol and caffeine are a diuretic and promote dehydration and blood sugar imbalances which lead to false hunger and a bigger appetite,' describes Chamon. 'Cutting them out can be helpful as you'll be able to maintain blood sugar levels that are more stable. This can lead to increased satiety after meals.'

As stimulants, alcohol and caffeine can also affect our sleeping habits, causing a poor night's rest that can impact how we feel (and eat) the next day.

'Good sleep is essential to maintain balanced appetite hormones. You're less likely to make good food choices if you're sleep deprived and studies even suggest that individuals who didn't get a good night's sleep consume an extra 380 kcals per day,' says Chamon.

Don't look at us like that: we know the biscuit jar/snack cupboard/toaster gets some extra love when you've slept less than forty winks. Practicing good sleep hygiene, which could include nixing caffeine and alcohol, might be the balance you need to keep on your healthy journey. It can't hurt!

Hypnotherapy for weight loss is a large area that many who feel they've tried everything consider as an option. However, as Dr Elena Touroni, a consultant psychologist and co-founder of The Chelsea Psychology Clinic, will unravel for us it shouldn't be the be all and end all of a weight loss journey. In fact, it should just be one building block.

Put aside your visions of a dark room and gently swinging metal balls hypnotherapy is about as woo woo as drinking water. Basically, it's not. And as a therapeutic approach it does have its benefits.

'There is some evidence that hypnotherapy can be effective for weight loss,' explains Dr Touroni. However, she continues: 'Whilst it can help aid the initial weight loss, in order to make long-term change, its important for someone to understand what might have caused their difficulties in managing their weight in the first place.'

And, what's more, it won't necessarily mean you'll keep the weight off for good.

'The danger of relying on a strategy thats meant to create subconscious change is that it doesnt equip you with the tools to manage relapses,' explains Dr Touroni. 'Most people have more difficulty maintaining weight loss rather than losing the weight in the first place so might find that they revert back to old behaviours.'

In order to lose weight safely and for good, identifying and addressing your triggers such as using food to self-soothe or entering cycles of bingeing and restricting; managing proper stress control; and ensuring you're eating enough (and of the right things) is just as important as getting started on the journey.

'There's a difference between weight loss and a transformation,' explains trainer, ex-Olympian and founder of ROAR Fitness, Sarah Lindsay. 'It should be a standardised, progressive plan so that it's measured, you know where you're going, you know what the plan is and you can record it and keep moving it forward. It's about nutrition and training combined.'

So, remember: with your health and fitness, we're here for a long time, not just a good time! Safe, sustainable measures to achieve a transformation like Adele's are always the way to go.

Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Sign up to the WOMEN'S HEALTH NEWSLETTER.

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Debunking Adele's Weight Loss: How Has She Lost Over 7 Stone? - Women's Health

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Are you someone trying to lose weight? Unlike the popular belief, weight loss is not about lifting more weight, but putting fork to mouth and sometimes choosing not to. While you shouldnt be depriving yourself of eating, there is a need for you to cut back on eating certain foods if your goal is to get rid of the stubborn fat around the midsection. So, eating dessert once in a while is OK.

One way to lose weight is to eat a more healthful diet. For that, you should know which foods to avoid and which to eat to maintain your ideal weight. If you want to know which foods are the worst for you if you are trying to lose weight, then keep scrolling down.

Processed meat

In a 2011 study by the Harvard School of Public Health found that consuming processed meats may lead to weight gain. The researchers found that highly processed food may not satiate your hunger as well as processed high fibre foods.

Sugary, refined cereal

There is not a sweet link between weight loss and refined cereal. These foods do nothing to keep your health in check. Eating sugary, refined cereals only pack more calories and jeopardise your plans to lose weight. You can have oatmeal instead as it will make you fuller and consume fewer calories.

White Bread

Refined grains, in general, add to weight gain. White bread should be avoided at all costs if you are trying to lose weight. You can go for whole grains which will allow you to get rid of visceral fat and wont add your weight woes.

Artificially sweetened drinks

Yes, you have to bid goodbye to diet soda if you wish to get rid of the extra weight. Also, the sweet drinks that contain zero calories. It can negatively impact your weight and make it difficult for you to lose it.

Alcohol

Not all cocktails are high in calories, but none are good for weight loss, especially beer. Studies have shown that drinking too much alcohol can significantly increase the amount of food we consume because it might alter your perception of food, meaning some foods might seem more delicious than they actually are under the influence of alcohol.

Sweetened yoghurt

Yoghurt is healthy food for weight loss, but not all yoghurts are created equal. While Greek yoghurt contains proteins and digestive enzymes, sugar or honey-sweetened yoghurts are not healthy for you. Fat-free yoghurts also contain added sugars. What you can include in your diet is Greek yoghurt without added sugar.

Baked foods

Many baked foods, such as cookies, pastries, contain added sugars and trans-fat. Both of which may increase the risk of obesity and health diseases, including cardiovascular diseases and more.

Other foods you should avoid, include:

French fries

Burgers

Crackers and chips

White pasts and bread

White rice

Energy and granola bars

Canned products like juices

Pizza

High-calorie coffee drinks.

ALSO READ:Weight Loss Tips: THESE 6 healthy changes in dinner will help you to shed the extra kilos

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Trying to lose weight? THESE are the worst foods you should avoid - PINKVILLA

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Medium-chain triglyceride oil, better known as MCT oil, has become quite popular these days in the world of fitness. Not only does this oil help in weight loss, but it also has numerous benefits associated with it. MCT oil containsmedium-length chains of fats called triglycerides. This oil is mostly extracted from coconut oil,as more than 50 per cent of the fat in coconut oil comes from medium-chain triglycerides (MCTs). Triglycerides fats are also found in foods like palm oil, eggs and dairy products. In this week's weight loss tip, webring you the properties of MCT oil that can help you shed some kilos and reduce fat.Weight Loss Tip of the Week: How to Use Coconut Oil to Lose Weight (Watch Video)

MCT oil can provide the body with an instant source of energy, as the body absorbs medium-chain triglycerides more rapidly than long-chain triglycerides. MCTs enter cells easily without being broken down and can be used as an instant source of energy. People who are on a ketogenic diet are recommended to use MCT oil in their daily diet as medium-chain triglycerides can be converted into ketones in the liver. Ketones use stored body fat as fuel for energy.Weight Loss Tip of the Week: How to Use Ginger to Lose Weight (Watch Video)

As per a study published in the National Institute of Health, MCT oil increases the release of peptide YY and leptin and these two hormones promote the feeling of fullness in the body. The same study also stated thatMCT oil has been shown to significantly reduce body weight and waist circumference. Also, medium-chain triglycerides have about 10 percent fewer calories than long-chain triglycerides (LCTs), which are found in foods such as olive oil, nuts and avocados. As per the study on 'Gut Microbiota and Metabolic Health' published in the National Institute of Health,MCT oil can help optimise the growth of good bacteria and support the gut lining, which can also expedite the weight loss process.

MCT oil can also help reduce lactate build-up in athletes while performing different exercises. Taking MCTs just prior to the workout will enable the body to use fat instead of carbs for energy. This can lead to overall body fat loss. Therefore, without a second thought, go ahead and add MCT oil in your smoothies, bulletproof coffee and salad dressings.

(This article is written for an informative purpose and should not be substituted for medical advice. Kindly consult your doctor before trying any tips.)

(The above story first appeared on LatestLY on Aug 22, 2020 11:01 AM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).

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Weight Loss Tip of the Week: How to Use MCT (Medium-Chain Triglyceride) Oil to Lose Weight - LatestLY

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