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Masters Fitness Collective Championship Day One Recap | Morning Chalk Up

The opening day of the Masters Fitness Collective Championship featured a little bit of cardio and strength. The 93 athletes who competed on Thursday took on three events, the opening event called Muddy Waters featured three rounds for time of 20 single-arm kettlebell snatches followed by a 100 meter swim, event two and three were combined and included four minutes to establish a 1-rep max snatch followed by a 1-mile run and concluded with the athlete establishing another 1-rep max snatch.

For highlights and interviews from day one of competition go to the Morning Chalk Ups YouTube Channel.

35-39 divisions

40-44 divisions

45-49 divisions

50-54 divisions

55-59 divisions

60-64 divisions

65+ Division: Ken Ogden swept all three events on day one to grab a ten-point lead over George Koch who actually tied Ogden in the snatch event.

On tap for day two: The competition moves indoors for the final three days of competition. Two events await the competitors inside the Grand Wayne Convention Center.

For a daily Digest of all things CrossFit. Community, Athletes, Tips, Recipes, Deals and more.

More than ever before, we need your help to keep all this going. If youve enjoyed our work, become a Premium Member and help ensure that we can continue to be an independent voice for this community and sport we love.

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Masters Fitness Collective Championship Day One Recap - Morning Chalk Up

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The Westfield Area YMCA is pleased to offer a variety of outdoor fitness classes in the Main Y parking lot, 220 Clark Street.The Y is also offering Tae Kwon Do in the parking lot of the Bauer Branch, 422 East Broad Street.

Classes at the Main Y include Barre; Cardio & Strength Madness; Cycle & Abs; Cycle; Cycle, Strength & Core; FFT (Fitness for Teens); HIIT; R.I.P.P.E.D; and Yoga.Classes are currently being offered Monday-Saturday mornings and Monday, Tuesday, Wednesday and Friday evenings.Additional classes will be offered in the fall and will be announced shortly.

All classes are one hour in length and by appointment only.Fitness classes at the Main Y are included with a Y membership.

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The Y is strictly adhering to all state health and safety protocols and CDC guidelines including temperature checks, health screening questions and social distancing.

For more information, please visitwww.westfieldynj.orgor call 908-301-9622.The Y is for youth development, healthy living and social responsibility.Financial assistance is available.

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Take an Outdoor Group Fitness Class at the Westfield Area YMCA - TAPinto.net

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'); if(!WVM.IS_STREAMING){ $videoEl.append('' + '' + ''); } setTimeout(function(){ $('.mute-overlay').on('touchstart click', function(e){ if(e.handled === false) return; e.stopPropagation(); e.preventDefault(); e.handled = true; player.muted(false); //console.log("volumee " + WVM.activePlayer.volume()); $(this).hide(); $(this).css('display', 'none'); var currentTime = player.currentTime(); if(currentTime 0){ if(deviceName == 'desktop'){ WVM.VIDEO_TOP = $('#media-container-' + videoId).offset().top; }else{ WVM.VIDEO_TOP = $('#media-container-' + videoId).offset().top - $('.next-dropdown-accordion').height(); } if(deviceName == 'desktop'){ WVM.VIDEO_HEIGHT = $('#html5-video-' + videoId).outerHeight(); }else{ WVM.VIDEO_HEIGHT = $('#html5-video-' + videoId).outerHeight(); } WVM.CONTAINER_HEIGHT = $('#media-container-' + videoId).height(); //console.log("container height: " + WVM.CONTAINER_HEIGHT); $(window).on( "resize", function() { if(deviceName == 'desktop'){ WVM.VIDEO_TOP = $('#media-container-' + videoId).offset().top; }else{ WVM.VIDEO_TOP = $('#media-container-' + videoId).offset().top - $('.next-dropdown-accordion').height(); } if(deviceName == 'desktop'){ WVM.VIDEO_HEIGHT = $('#html5-video-' + videoId).outerHeight(); }else{ WVM.VIDEO_HEIGHT = $('#html5-video-' + videoId).outerHeight(); } WVM.CONTAINER_HEIGHT = $('#media-container-' + videoId).height(); console.log("container height: " + WVM.CONTAINER_HEIGHT); }); //console.log("VIDEOTOP: " + WVM.VIDEO_TOP); //console.log("VIDEOHEIGHT: " + WVM.VIDEO_HEIGHT); $(window).on( "scroll", function() { if(!WVM.IS_FLOATING){ if(deviceName == 'desktop'){ WVM.CONTAINER_HEIGHT = $('#media-container-' + videoId).height(); }else{ WVM.CONTAINER_HEIGHT = $('#media-container-' + videoId + " .hlsvideo-wrapper").height() + $('#media-container-' + videoId + " .now-playing-container").height(); } } //var top = $('#media-container-' + videoId).offset().top; var offset = WVM.VIDEO_TOP + (WVM.VIDEO_HEIGHT / 2); var offsetBack = WVM.VIDEO_TOP; var changed = false; //console.log("VIDEOTOP: " + WVM.VIDEO_TOP); 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var newWidth = Math.floor(sWidth / 3.5); $('#media-container-' + videoId).css('width', newWidth + "px"); } else{ $('#media-container-' + videoId).css('width', "100% !important"); $('#media-container-' + videoId + ' .now-playing-container').css('display', 'block'); $('#media-container-' + videoId + ' .next-dropdown-accordion').css('display', 'block'); } //floating-video $('#media-container-' + videoId + " " + '.page-carousel-wrapper').hide(); setTimeout(function(){ var hWrapper = $('.floating-video .hlsvideo-wrapper').height(); var npWidth = $('.floating-video .now-playing-container').height(); var ndWidth = $('.floating-video .next-dropdown-header').height() + 20; var scrollerHeight = sHeight - (hWrapper + npWidth + ndWidth); scrollerHeight = 180; //scrollerHeight = parseInt(scrollerHeight * 0.5); if(WVM.device_name == 'desktop'){ $('#media-container-' + videoId + " " + " .mobile-list-videos").height(scrollerHeight); } }, 100); }else if($(window).scrollTop() 0){ var container = document.querySelector('#page-carousel-' + fullVideoId); 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}, error : function(){ console.log("Error loading video"); } }); } }); } }; WVM.setupAccordionButton = function(fullVideoId){ var deviceName = 'desktop'; $('#next-dropdown-accordion-button-' + fullVideoId).on('click', function(){ if($(this).find('i').hasClass('fa-chevron-up')){ //hide $(this).find('i').removeClass('fa-chevron-up'); $(this).find('i').addClass('fa-chevron-down'); if(deviceName == "desktop" && !$('#media-container-' + fullVideoId).hasClass('floating-video')){ $('#media-container-' + fullVideoId + " " + '.page-carousel-wrapper').slideUp(); $('#media-container-' + fullVideoId + " " + '.mobile-list-wrapper').hide(); }else{ $('#media-container-' + fullVideoId + " " + '.mobile-list-wrapper').slideUp(); $('#media-container-' + fullVideoId + " " + '.page-carousel-wrapper').hide(); } var currVideoId = WVM['player_state' + fullVideoId]['VIDEO_ID']; var nextVideoId = WVM.getNextPlaylistIndex(currVideoId); //playerId, mediaId, fieldName var myTitle = WVM.getPlaylistData(fullVideoId, nextVideoId, 'noprefixtitle'); //alert("Getting title " + myTitle); $('#video-slider-nexttitle' + fullVideoId).css('display', 'inline'); $('#video-slider-nexttitle' + fullVideoId).html(myTitle); }else{ //expand $(this).find('i').addClass('fa-chevron-up'); $(this).find('i').removeClass('fa-chevron-down'); $('#media-container-' + fullVideoId + " " + '.mobile-list-wrapper').css('display', 'block'); if(deviceName == "desktop" && !$('#media-container-' + fullVideoId).hasClass('floating-video')){ $('#media-container-' + fullVideoId + " " + '.page-carousel-wrapper').css('display', 'block'); $('#media-container-' + fullVideoId + " " + '.page-carousel-wrapper').slideDown(); $('#media-container-' + fullVideoId + " " + '.mobile-list-wrapper').hide(); if(!WVM.player_state135588['CAROUSEL_INIT']){ WVM.setupCarousel(fullVideoId); } }else{ $('#media-container-' + fullVideoId + " " + '.mobile-list-wrapper').slideDown(); $('#media-container-' + fullVideoId + " " + '.page-carousel-wrapper').hide(); if(!$('#media-container-' + fullVideoId).hasClass('floating-video')){ if(!WVM.player_state135588['CAROUSEL_INIT']){ WVM.setupCarousel(fullVideoId); } } } $('#video-slider-nexttitle' + fullVideoId).css('display', 'none'); } }); var currVideoId = WVM['player_state' + fullVideoId]['VIDEO_ID']; //console.log("current Video " + currVideoId); var nextVideoId = WVM.getNextPlaylistIndex(currVideoId); var myTitle = WVM.getPlaylistData(fullVideoId, nextVideoId, 'noprefixtitle'); //console.log("setting title " + myTitle); $('#video-slider-nexttitle' + fullVideoId).css('display', 'inline'); $('#video-slider-nexttitle' + fullVideoId).html(myTitle); }; WVM.sendbeacon = function(action, nonInteraction, value, eventLabel) { var eventCategory = 'Video'; if (window.ga) { //console.log("sending action: " + action + " val: " + value + " label " + eventLabel); ga('send', 'event', { 'eventCategory': eventCategory, 'eventAction': action, 'eventLabel': eventLabel, 'eventValue': value, 'nonInteraction': nonInteraction }); } }; WVM.getNextPlaylistIndex = function(mediaId, returnArrayIndex){ var currId = null; if(mediaId == null){ return null; } for(var x =0; x 20){ if(fullDuration > 1 && ((fullDuration - fullCurrent) > 1) && !$('.vjs-loading-spinner').hasClass('badspinner')){ console.log("hiding spinner"); $('.vjs-loading-spinner').addClass('badspinner'); } } var duration_time = Math.floor(this.duration()); //this is a hack because the end video event is not firing... var current_time = Math.floor(this.currentTime()); if ( current_time > 0 && ( fullCurrent >= (fullDuration - 10) )){ var currId = playerState.VIDEO_ID; var newMediaId = WVM.getNextPlaylistIndex(currId); //if(playerSettings.autoplay_next && newMediaId){ if(newMediaId){ if('desktop' == "iphone" && playerState.AD_ERROR){ console.log("skipped timeupdate end"); }else{ WVM.load_video(newMediaId, true, playerState.ORIGINAL_ID); } } } if(!playerState.START_SENT){ WVM.sendbeacon('start', true, playerState.VIDEO_ID, playerState.VIDEO_TITLE); playerState.START_SENT = true; } var currentTime, duration, percent, percentPlayed, _i; currentTime = Math.round(this.currentTime()); duration = Math.round(this.duration()); percentPlayed = Math.round(currentTime / duration * 100); for (percent = _i = 0; _i = percent && __indexOf.call(playerState['PERCENTS_TRACKED'], percent) 0) { playerState['PERCENTS_TRACKED'].push(percent); } } } }); //player.off('ended'); player.on('ended', function(){ console.log("ended"); playerState.IS_PLAYING = false; WVM.sendbeacon("complete", true, playerState.VIDEO_ID, playerState.VIDEO_TITLE); var currId = playerState.VIDEO_ID; var newMediaId = WVM.getNextPlaylistIndex(currId); //if(playerSettings.autoplay_next && newMediaId){ if(newMediaId){ WVM.load_video(newMediaId, true, playerState.ORIGINAL_ID); }else{ console.log("Playlist complete (no more videos)"); } }); //player.off('adserror'); player.on('adserror', function(e){ //$('#ima-ad-container').remove(); WVM.lastAdRequest = new Date().getTime() / 1000; console.log(e); console.log("ads error"); var errMessage = e['data']['AdError']['l']; playerState.AD_IS_PLAYING = false; playerState.IS_PLAYING = false; // && errMessage == 'The VAST response document is empty.' if(!playerState.AD_ERROR){ var dTime = new Date().getTime(); WVM.firstPrerollTagUrl = WVM.getFirstPrerollUrl(); console.log("calling backup ad tag url: " + WVM.firstPrerollTagUrl); WVM.activePlayer.ima.changeAdTag(WVM.firstPrerollTagUrl + "?" + dTime); WVM.activePlayer.ima.requestAds(); //WVM.activePlayer.src({ // src: masterSrc, // type: 'video/mp4' //}); //WVM.firstPrerollTagUrl = ""; } playerState.AD_ERROR = true; }); //player.off('error'); player.on('error', function(event) { if (player.error().code === 4) { player.error(null); // clear out the old error player.options().sources.shift(); // drop the highest precedence source console.log("now doing src"); console.log(player.options().sources[0]); player.src(player.options().sources[0]); // retry return; } }); //player.off('volumechange'); player.on('volumechange', function(event) { console.log(event); var theHeight = $('#media-container-' + playerState.ORIGINAL_ID + ' .vjs-volume-level').css('height'); var cssVolume = 0; if(theHeight){ cssVolume = parseInt(theHeight.replace('%', '')); } var theVolume = player.volume(); if(theVolume > 0.0 || cssVolume > 0){ $('#media-container-' + playerState.ORIGINAL_ID + ' .mute-overlay').css('display', 'none'); }else{ $('#media-container-' + playerState.ORIGINAL_ID + ' .mute-overlay').css('display', 'block'); } }); WVM.reinitRawEvents(playerState.ORIGINAL_ID); setInterval(function(){ WVM.reinitRawEvents(playerState.ORIGINAL_ID); }, 2000); } if(!WVM.rawCompleteEvent){ WVM.rawCompleteEvent = function(e){ var playerState = WVM['player_state135588']; console.log("firing raw event due to all other events failing"); var currId = playerState.VIDEO_ID; var newMediaId = WVM.getNextPlaylistIndex(currId); //if(playerSettings.autoplay_next && newMediaId){ if(newMediaId){ WVM.load_video(newMediaId, true, playerState.ORIGINAL_ID); } }; } if(!WVM.rawTimeupdateEvent){ WVM.rawTimeupdateEvent = function(e){ var playerState = WVM['player_state135588']; var rawVideoElem = document.getElementById('html5-video-' + playerState['ORIGINAL_ID'] + '_html5_api'); var fullCurrent = rawVideoElem.currentTime * 1000; var fullDuration = rawVideoElem.duration * 1000; var current_time = Math.floor(rawVideoElem.currentTime); console.log("raw timeupdate: " + fullCurrent + " out of " + fullDuration); if ( current_time > 0 && ( fullCurrent >= (fullDuration - 50) )){ var currId = playerState.VIDEO_ID; var newMediaId = WVM.getNextPlaylistIndex(currId); if(newMediaId){ console.log("loading new video from rawtimeupdate"); WVM.load_video(newMediaId, true, playerState.ORIGINAL_ID); } } if(!$('.vjs-loading-spinner').hasClass('badspinner')){ $('.vjs-loading-spinner').addClass('badspinner') } }; } WVM.reinitRawEvents = function(playerId){ var playerState = WVM['player_state' + playerId]; var rawVideoElem = document.getElementById('html5-video-' + WVM['player_state' + playerId]['ORIGINAL_ID'] + '_html5_api'); //COMPLETE EENT if( WVM['player_state' + playerId].COMPLETE_EVENT){ rawVideoElem.removeEventListener('ended', WVM.rawCompleteEvent, false); } rawVideoElem.addEventListener('ended', WVM.rawCompleteEvent, false); //TIME UPDATE EVENT if( WVM['player_state' + playerId].TIMEUPDATE_EVENT){ rawVideoElem.removeEventListener('ended', WVM.rawTimeupdateEvent, false); } rawVideoElem.addEventListener('ended', WVM.rawTimeupdateEvent, false); WVM['player_state' + playerId].COMPLETE_EVENT = true; WVM['player_state' + playerId].TIMEUPDATE_EVENT = true; };

ST. JOSEPH COUNTY, Ind. -- Gyms and fitness centers across the state of Indiana began re-opening in May, and one spot in Michiana is giving people the chance to take their morning workouts outdoors.

Pure Core Health and Fitness in Mishawaka opened its doors in November; the fitness center was opened for five months before it had to shut down due to COVID-19. The facility offers group fitness classes, wellness consulting, and personal training.

Since re-opening its doors, Pure Core Health and Fitness has offered weekly summer fitness classes. The classes run from Tuesdays to Fridays for one hour.

People come together for one goal; to stay active and healthy during the coronavirus pandemic.

Usually, classed would be held indoors, but, because of good weather, owners Greg and Sooka Mackey decided to move the fitness workouts out in the parking lot. Outdoor classes give people plenty of space to social distance.

For more information and to get the full weekly fitness class schedule, visit Pure Core Health and Fitness athttps://www.purecorehealth.com/

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Pure Core Health and Fitness holds outdoor fitness classes - ABC 57 News

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The U.S. Marine Corps physical fitness test is a popular challenge that has been undertaken by athletes like pro climber Magnus Midtb, powerlifter Xavier Barkley, and bodybuilder Andy Perez. In his latest YouTube video, former Olympic medalist Nick Symmonds attempted the test, and was joined by a fellow runner and Olympian, Ryan Hall.

Hall made history in 2011 as the only American to complete the Boston Marathon in under 2 hours 5 minutes, but more recently has been on a body transformation journey, having taken up weightlifting; he's now ripped and can pull 455 pounds in the deadlift.

The Marine Corps PFT has three components: strict pullups to failure, 2 minutes of crunches, and a 3-mile run.

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They start with the pullups, and Hall goes first. A minimum of 5 reps is required, while 23 would constitute a perfect score. Hall maxes out at a respectable 20 reps (96 points), after needing to rest in a dead hang towards the end of his set. "I feel like my head's going to explode," he says immediately afterwards. Symmonds manages 19 reps (92 points).

Next up are the crunches, where a perfect score would be 110 reps in the 2 minute window. A passing score would be 70. Hall is on pace for a perfect score in the first minute, but then he begins to tire, and only makes it to 93 reps in his time. Symmonds, meanwhile, barely scrapes onto the board with 70 reps. "I'm so weak!" He screams after his set. "That's so bad."

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The final round is the 3-mile run, which should be easy for two professional runners, right? Symmonds hits the finish line first, with Hall right behind him, at 18 minutes 25 seconds. This earns them both 97 points, and means Hall wins the challenge overall, with 268 points to Symmonds' 230.

"It hurts so bad," says Symmonds. "What a mistake."

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Watch Olympic Runners Nick Symmonds and Ryan Hall Take the Marine Corps Fitness Test - Men's Health

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A health fitness revolution may be one of the only beneficial things the pandemic has brought us. Fitness companies across the country faced financial ruin when COVID-19 first hit, but many have bounced back by switching to virtual training and limiting capacity once gyms were allowed to reopen.

The constant threat of the virus reminds us of just how important our health really is. While it's true that everyone is at risk --especially those who are immunocompromised or have preexisting conditions, according to the Centers for Disease Control and Prevention -- now is a critical time to stay both physically and mentally healthy.

On HoustonChronicle.com: How to keep your mental health in check during the coronavirus pandemic

What better way to keep your immune system strong than to hear tips straight from the pros? Below are five affordable, immune-boosting recipes from some of Houston's top fitness experts for 2020.

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One womans weight loss journey started with a wake-up call, and hasnt ended yet.

Need a bit of inspiration on your journey to a healthier life? 64-year-old Gloria Kershner from Lima started working toward her weight loss back in 2011. With ups and downs in between, she reached her goal weight last year and continues to keep up with her healthy lifestyle.

Kershner once weighed nearly 350 pounds and found herself not being able to carry out regular daily activities. Now, shes happy to do even some of the more strenuous tasks.

Even things like, I find joy in shoveling snow because before I would have to take rest breaks just doing my sidewalk and the driveway, says Kershner.

She didnt get here overnight. When she started making changes to her diet and exercising regularly, she lost 80 pounds in the first year. She was introduced to a non-profit called TOPS that stands for "take off pounds sensibly", and found community within the group.

The following years, Kershner admits she began to take her health for granted and gained back the majority of weight she had lost.

It wasnt until 2018 when she decided to make permanent lifestyle changes after beating breast cancer.

The next year I retired and it was just time to recommit to getting healthy and losing weight," says Kershner. "I went back to the (TOPS) Bluffton chapter and it took a year and a half to get the weight off, the last 140 pounds since I had gained back 60 of the 80.

Her friends at TOPS, along with people she works out alongside at the Senior Citizens Services gym kept her motivated to reach that goal. She continues to practice what some might consider a strict diet, and works out regularly.

She even has a binder filled with years worth of past fitness plans that she continues to add to.

Ali Rayman, the wellness coordinator at Senior Citizens Services says, As we are advancing her program, its hard! Shes getting to that point where her program is getting very difficult which is great. Shes excited about it, shes very dedicated.

Kershner admits that not every day is easy, and some days its hard getting motivated to come to the gym. But she pulls through and feels rewarded by the end.

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My name is Julia Terranova (@juliagetslean), and I am 25 years old. I live in Newberg, Oregon, and I am a receptionist. After reaching a point of eating too much fast food and getting diagnosed with multiple health ailments, I committed to keto and calorie tracking and took back my health.

Before discovering the keto diet, I struggled with binge eating, especially when it came to fast food. My days revolved around trips to the drive-thru and ordering large portions. I was stopping at McDonald's and Taco Bell two times a day, at the minimum. I hid this habit from everyone, and the weight slowly packed on.

I blamed my weight gain on the fact that I had two babies 14 months apart. I would eat meals at home with my family, then find ways to have a reason to get fast food or coffee drinks at a local coffee shop. I was drinking half my day's calories in one drink, on top of my multiple fast food trips.

I never realized I had a problem until I started to find ways to make extra money to be able to fund my fast food habits. I would look for change and sell old clothes or household items just to be able to feed my addiction.

On top of this, my physical health was struggling. I was newly diagnosed with Crohn's disease, and I also had high blood pressure and prediabetes. I was 100 percent sedentary, aside from helping my toddlers with daily tasks.

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We were headed into California, which is a long trip that we did in just one day. I was 23 years old and 300 pounds. The car ride was torturous. The swelling, shooting pains, and constant need to eat just got to be too much. I barely fit into my car's seat, and the seatbelt was digging into my skin.

The next day, when we tried to walk through an amusement park, I couldn't do it. I was struggling. Struggling to catch my breath and to have the energy to keep going. I saw photos of myself that my husband had taken that day and was just in awe that the person in the pictures was truly me.

I had heard of the keto diet, and I researched it during the entire drive home.

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I chose the ketogenic diet because it allowed me to incorporate things that worked for my lifestyle, like bunless burgers. I love to eat filling, fattier meals versus things like salads, so it was sustainable for me. I love that the diet allows me to easily find something to eat wherever I go. Anywhere and everywhere can accommodate keto for you, if you just ask.

I also never knew what a carbohydrate really was or even meant until I started tracking my calories and macros. I love the Carb Manager app to track everything from my meals to my water intake to my weight. When I am truly on my tracking game, I lose the most weight.

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I joined Planet Fitness and started by walking on the treadmill for about 30 to 40 minutes a day. Eventually, I started trying out machines and watching others do lifting exercises and gave it a shot. I also followed fitness accounts on Instagram that offered free routines.

I started slowly using free weights and incorporated running. Both of these types of exercise truly gave me the confidence that I have now when it comes to working out. I completed my first 5K last November, and that fueled me to keep going and push for a marathon eventually.

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These three changes have made the biggest impact on my overall weight loss.

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The part that sticks out to me the most is confidence. I truly had no idea how much my weight was holding me back. When I think back about when I first started my journey, I walked around embarrassed, shy, and worried. I always felt judged, and that just led to me eating more. The feeling of freedom that comes from gaining confidence in yourself is worth more than words can describe.

I have grown mentally (not to mention financially!) and changed physically for the better just by deciding to change my eating habits. Putting myself first and taking control of my health has opened so many new doors in my life, and given me a true purpose for not only myself, but also my daughters. I hope that I can be the best example for them. I am proud to say I have taken my health back.

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'The Keto Diet Helped Me Overcome My Fast Food Addiction And Lose 114 Pounds In 2 Years' - Women's Health

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Losing weight can be one of the most daunting tasks, especially when you have to forego all the sweet foods by changing to an all-healthy diet. Keeping up with a strict diet and intense exercise, all in the name of losing weight, can be frustrating.However, intermittent fasting (IF) can come in handy as an alternative to help you lose weight. Imagine not having to give up your favourite meals or enroll yourself to a gym and still manage to lose weight.Here is what you need to know about intermittent fasting:What is intermittent fasting?Intermittent fasting is all about creating time periods between when you eat and when you abstain from food.It involves creating a cycle between periods of fasting and eating. Unlike the conventional method of watching what you eat, intermittent fasting is more concerned with when you eat and not what you eat.The human body is made in a way that it can adopt to staying without food for extended periods of time. It is important to note that you should put a time frame for when you decide to fast, you cannot practice intermittent fasting every day for the rest of your life.You can decide to go for up to two weeks in a month, until you accomplish your goal.Methods of IF Intermittent fasting can be done in several ways, depending on what suits you best. All the methods will involve splitting your day or week into periods of eating and fasting, so long as you eat very little or nothing at all when on the fasting phase.The most common methods of intermittent fasting are divided into three.The 16/8 method:Most people prefer this method. It involves skipping a meal, mainly breakfast. You will have to restrict your eating period to eight hours a day. For instance, you can only eat between 12pm 8pm then after that fast until 12pm the following day, which will be 16 hours of fasting.The 24 hour no eat:This can be the hardest method because it will need you to go without food for 24 hours. Its mainly done on a weekly basis. You can go without food for 24 hours a day twice a week.The 5:2 diet:This method involves eating foods with lower calories on two days of the week while eating normally on the other five days. The only difference between this and the 24 hour no eat method is that during your fasting days you still get to eat, but only eat foods low in calories.All these methods, depending on what you choose, can only work if you are committed. After breaking your fast dont go raiding your food trying to make up for the lost time.The whole point of the fast is trying to help your body adopt to the change, so you can reduce some weight.Intermittent fasting will change your hormone levels in order to facilitate weight loss; this will help you eat less and burn more calories. It changes both sides of the equation. Also with time you will notice your calorie intake will start to decrease.Why you should try intermittent fastingUnlike other conventional methods of losing weight, intermittent fasting doesnt need you to break a sweat or go to extreme lengths to change your lifestyle.Dieting can be hard, especially when you have to change your lifestyle; from what you cook to what you are allowed to eat. You also factor in all the planning that is entailed in cooking healthy meals, not to mention how expensive some of these foods can be.Intermittent fasting, however, is easier and more pocket friendly. This is because you will not need to cook as much meals or eat as much during the day.IF is an important life hack and it will improve your health and simplify your lifestyle at the same time.Who is eligible?Of course intermittent fasting is not for everyone. IF is all about missing meals at certain periods of the day or week, if you are underweight or have eating disorders it can be harmful to your health.If you are pregnant, intermittent fasting may not be a good idea. You will be depriving yourself of nutrients that you need through this period. Also, when you are breastfeeding, changing your eating patterns might interfere with your milk production, which can be harmful to your baby.If you also have conditions like diabetes, low blood pressure, taking medication or have an underlying condition, you will need to consult your doctor first before trying intermittent fasting.Other than hunger being the main side effect of intermittent fasting before your body adopts to your new meal schedule, there is nothing wrong or dangerous with intermittent fasting if you are healthy and properly nurtured.[www.evewoman.co.ke]

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What you need to know about intermittent fasting - The Standard

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A 2016 survey by Mintel reported two thirds of Brits are on a diet most of the time. The problem with these diets is that they tend to be quite restrictive.Express.co.ukspoke to personalised healthcare serviceBioniq.coms in-house nutritionist, Clarissa Lenherr, to find out what you could be missing out on in your diet.

Vegans are quite likely to become deficient in a few nutrients, such as vitamin B12.

Clarissa explains how to do veganism properly, without leaving yourself starved of the nutrients you need.

She said: The vegan diet, which excludes all animal foods and animal by-products, has been linked to numerous health claims including weight loss, cardiovascular health benefits, digestive function and more.

However, like all dietary concepts, there are positive and negatives.

Firstly, for the vegan diet to be beneficial, it is important that the diet is filled with vegetables, fruit, wholegrains, nuts, seeds and vegan protein sources such as tofu and beans.

If the diet is filled with vegan donuts and vegan fast food meals, then it wont provide the same health benefits.

And yet, even a well-balanced and nutritious vegan diet can still miss out on quite a few nutrients.

READ MORE-Veganism benefits: Should I go vegan? Will I lose weight?

So how can you be a healthy vegan? You may need to take supplements.

Clarissa explained: B12, vitamin D, calcium, iodine, Omega3, zinc and iron can all be fairly difficult to obtain adequate amounts when following vegan dietary principles.

Whilst focusing on plant foods rich in these foods can be helpful, it might not be enough to hit your recommended daily intake or to fix a deficiency.

For those who follow a vegan diet, it is worth getting a blood test which checks parameters such as vitamin D, calcium, zinc, ferritin and B12 in order to check for any nutritional deficiencies.

Keto is one of the most popular diets in the world, but was initially invented to treat epileptic children.

Clarissa said: The ketogenic 'keto' diet is focused on high fat, moderate protein and low carbohydrate consumption.

With this high protein consumption, the diet has the ability to provide good amounts of iron, B12 and zinc.

However, the benefits of the keto diet dont come without a few negatives.

Clarissa pointed out: The diet restricts carbohydrates, this means that many fruits, vegetables, wholegrains and legumes are significantly reduced or eliminated.

These foods offer an abundance of nutrients such as magnesium, vitamin C and certain B vitamins, which all contribute to many aspects of health.

Dieters may also lose excess sodium and potassium when following a ketogenic diet, which can lead to symptoms commonly associated with the diet such as headaches, cramping and diarrhoea.

If diarrhoea persists, then this can also leave people at risk of dehydration.

A calcium deficiency may also occur due to the high intake of animal foods, and there is also a risk of putting added stress on the kidneys.

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Pescatarians dont eat meat, but they do eat seafood.

Clarissa said this diet offers wonderful benefits, and pescatarians are less likely to be deficient in nutrients than vegetarians.

However, she also stated: There is still a risk of low B12 on a pescatarian diet, as the richest source of B12 come from meat.

B12 is a key micronutrient that is important for energy metabolism, red blood cell formation and nervous system health.

Meat-free foods high in B12 include seafood, eggs, dairy products and some fortified foods.

Fat is always assumed to cause weight gain and be bad for the body, but this isnt the case.

Clarissa said: A popular dietary concept since the 80s, the low-fat diet is focused on foods that are reduced or low in fat, such as low-fat dairy, lean meat and fat-free dressings.

Whilst this diet might seem appealing for those wanting to lose weight, it can put people at risk of nutritional deficiencies.

Fat-soluble vitamins such as A, D, E and K require fat to be absorbed, so when you remove fat out of the equation, the uptake of these nutrients may be compromised.

Clarissa recommends supplementing a low-fat diet with bioniqs IMMUNE.

This is a Swiss micronutrient complex containing all of these fat-soluble vitamins in a granulated formula to help increase absorption and bioavailability.

We all know someone who has tried intermittent fasting, from the 5:2 diet to the 16:8 diet. But are these good for you?

Clarissa said: Intermittent fasting has gained a great deal of popularity over the past few years, starting with the trend in the 5:2 diet to time-restricted-eating, otherwise known as 16:8 (sixteen hour fast, eight out window of eating).

Of all the dietary concepts, those who follow intermittent fasting are probably least at risk of obtaining nutritional deficiencies, as there are no foods that are reduced or eliminated, and the focus is simply on the fast.

However, this doesnt mean the diet is totally risk-free when used alongside the diets mentioned above.

She explained: If someone chooses to eat any of the diets mentioned above when following intermittent fasting or eats a poor diet during their window of opportunity, then they may be at risk of nutritional deficiencies.

If calorie restriction is significantly reduced, then the individual may also be at risk of low intake of both macro and micronutrients.

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Are YOU getting enough nutrients? The 5 diets that could be leaving you malnourished - Express

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How to get a six pack? Step one: do this home workout for sixpack abs everyday to build muscles (or almost every day). Step two: follow a low-carb diet and manage your insulin resistance to reveal your abs. Home abs workouts don't get much simpler than this: five abs exercises + one determined individual = sixpack abs heaven.

We all want to have a six pack but haven't got the time to work out. Thanks to this home workout for sixpack abs, all you need is 5 spare minutes a day and a bit of persistence to sculpt those washboard abs. Better still, all of the below abs exercises are bodyweight only, none of the best home gym equipment is required here (although the best dumbbells might come in handy).

Getting a six pack is not just about doing abs home workouts but also following the correct diet plan. Insulin resistance is often the reason why your abs won't show but going on special diet, such as the keto diet and intermittent fasting, can help controlling insulin levels more efficiently.

That said, much like any other muscle in your body, abs need plenty of exercising to grow. You don't need to train abs every day to get a six pack but finding the balance between frequent workouts and rest is key of getting stronger abs.

Abs are part of your core muscles and a strong core can help you lift heavier and also improve posture and therefore comfort levels. To find out more about why training the core is more important, have a look our article on the best core exercises.

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Most people know that protein is essential for muscle growth and recovery but did you know that protein can also help you lose weight? Protein takes longer to break down than carbohydrates, especially when supplied from natural sources, such as lean meat, fish, nuts, leafy greens, eggs etc.

Even for muscle building, you don't necessarily have to chug down gallons of protein shakes a day but supplementing can be a convenient way of getting enough protein in your system without having to cook all the time.

The best protein powders are low on sugar and high in protein and having one after your workout can aid muscle recovery. Same goes for the best protein bars: if you must snack on something, leave the sugary chocolate bars in the supermarket and have a protein bar or the best jerky instead.

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There are five exercises and each should be performed for 40 seconds, followed by a 20 second break. For the duration of each block, go as hard as you can without compromising form. If you notice that your form is falling apart, try slowing down but don't stop until the end of the 40 seconds.

This 5-minute abs workout might be a fast one but in order for it to be effective, we had to include some intermediate and even hard abs exercises. We are not trying to cut corners here: this abs workout might take only five minutes to complete but by the end of it, you will feel all your abs pumping and aching.

This exercise works pretty much your whole body, but especially your abs, obliques, shoulders, arms and basically your whole upper body for stabilisation.

You start off in the standard push up position. To perform a mountain climber, pull your knees up to your chest, one at a time, in quick succession. You want to keep your body in a push up position all the way through the exercise, so don't bob your hips up and down as you tuck your knees in.

Try to do mountain climbers as fast as you can without compromising on technique. It is a high-intensity exercise, after all. You'll see that even 20 seconds of mountain climbers can be very tiring.

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To perform a proper Russian twist, sit down on the floor with your legs extended in front of you. Clasp your hand together and lift your feet off the ground, using your core to balance.

Rotate your torso to one side, controlling the movement with your obliques, then back to the other side. Russian twists don't have to be fast; the longer it takes to stay in the rotated position, the longer your obliques are activated.

For added resistance, you can hold either thebest dumbbellor thebest kettlebellin your hands as you twist and lift your legs off the ground. For a lower impact version, leave the feet on the ground and lose the weights.

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Flutter kicks will really work your lower abs. You'll also need your whole core to be engaged to keep your legs up in the air and moving. To perform flutter kicks, you need to lay down on the floor if you are working out on a hard floor, consider using the best yoga mats with your arms extended down the side of your body. Lift both legs up and hover them over the ground just slightly.

Then, start kicking! You need to move your legs up and down simultaneously in a fast but controlled motion without placing them down on the ground again. Pretty much what you would do in the swimming pool doing front crawls but on your back and on dry land. Keep your spine neutral by looking up and not at your legs and keep pushing until the time is up.

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Planks are plenty hard enough for most but this plank variation cranks up the difficulty level even higher. With standard plank, you 'only' have to hold the pose for as long as you can but with hardstyle plank, you need to flex all the muscles in your body, working them way harder than usual.

From an onlookers point of view, hardstyle plank looks similar to standard planks: you go down on your forearms and toes and hold your body straight, parallel to the ground. The difference with hardstyle plank is that you pull your elbows and toes toward the centre of your body, without actually moving them.

Granted, you probably won't be able to hold a hardstyle plank for 40 seconds but what you can do is hold it for 5-10 seconds first then gradually increase the length over time. For the rest of the 40-second block, you can hold the standard plank.

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Starting position is similar to flutter kicks: on your back and arms extended on your side. From here, you want to lift both of your legs up in the air and as you reach the apex of the lift legs are pointing up you want to lift your pelvis off the floor and 'kick up' in the air, contracting all the abs in one move. Lower the leg back down and repeat.

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This home workout for sixpack abs takes only 5 MINUTES a day and uses bodyweight abs exercises only - T3 (US)

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