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Gemma Collins has revealed she hopes to be pregnant next year when she turns 40.

The reality TV star has been trying to prepare her body in order to conceive and has lost nearly three stone on the advice of doctors.

Gemma believes if she could become pregnant, she could send a positive message to women who start a family later in their lives.

I would love to have a child, she told The Sun.

It would be great for me and such a positive message for all the girls out there who dont want to rush their life or their life has taken different a direction, like me whos put their career first.

But in my forties Id love everybody to see The GC walking around with a pram.

Read more: Jessie J shares infertility struggles, but vows she will be a mum one day

The TOWIE star isnt worried about hitting the birthday milestone pointing out other stars who are enjoying successful careers into their forties and beyond, some of whom are yet to become parents.

Im going to be up there with them all Mariah Carey, Madonna, Kylie Minogue and Jennifer Aniston.

Kylies not married yet or got children. Jennifer hasnt got kids either.

Dont write us off yet. Were just beginning.

Read more:Kelly Brook shares two stone weight loss

When it comes to conceiving a child, Gemma, who refers to herself as The GC, has had regular consultations with her doctor about her prospects, having suffered a number of miscarriages in her thirties.

And though shes been told it is possible for her to become pregnant doctors have advised losing weight could help her achieve her parenting dream.

I can definitely have a child, he just told me it would be easierwhen Im not carrying as much weight, she told The Sun.

He gave me the confidence not to panic about it. He told me to lose a few stone and it will help me.

And the lockdown period has provided Gemma with an opportunity to take stock of where she was in life and make some positive changes for the future.

Things are a lot calmer now, she said. Im cooking my own meals at home, riding my bike in the countryside and enjoying long walks. I am established. My career has gone above and beyond.

Read more:Carer slimmed down by as much as Adele

An additional factor in Gemmas journey to motherhood is that she hasPolycystic ovary syndrome (PCOS), a condition that affects how a woman's ovaries work and can impact fertility.

Gemma was 28 when she was diagnosed with the condition after becoming alarmed by sudden weight gain.

She says: I was always very slim. But I really started piling on the weight and Ill never forget it.

I said to my mum, Have you shrunk my clothes?. She said, I hate to break this to you,but youre putting on weight.

Figures frompcos-uk.org.uksuggest that one in 10 women have PCOS, which roughly translates into 3.5 million women in the UK, and makes it the most common female hormone condition.

Symptoms can include irregular periods, weight gain and excess hair growth.

Read more: Size 20 nursery worker, who ate McDonald's five times a week, sheds four stone in three months

Some women with the condition can experience difficultygetting pregnant as a result of irregular ovulation or failure to ovulate.

Women who are overweight and trying to get pregnant will be advised to lose weight before trying fertility drugs or treatments, explains Mr Parijat Bhattacharjee, consultant gynaecologist at BMI The Clementine Churchill Hospital and BMI Syon Clinic in West London.

Losing weight might be enough to restart ovulation, and fertility drugs are also most effective on women with a healthy body mass index.

According to the NHS medications are also available to treat symptoms such as excessive hair growth, irregular periods and fertility problems.

If fertility medications are not effective, a simple surgical procedure called laparoscopic ovarian drilling (LOD) may be recommended.

This involves using heat or a laser to destroy the tissue in the ovaries that's producing androgens, such as testosterone.

For women who do get pregnant, being a healthy weight helps to reduce the risk of complications throughout the pregnancy, including gestational diabetes, high blood pressure and pre-eclampsia, Mr Bhattacharjee adds.

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Gemma Collins reveals her desires to have a baby in her forties, talks losing weight to try to get pregnant - Yahoo Lifestyle UK

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Jerry Brainum has been a science writer, researcher and lecturer for more than 30 years in the bodybuilding industry. Throughout those 30 years hes amassed a superset of knowledge. Hes shared that knowledge in our original series Straight Facts in the past and continues to do so with his Applied Metabolics newsletter. Thats why we wanted to sit down and talk with Brainum about the realities of bodybuilding weight loss and cutting a vital part of the competition prep process. In our latest GI Exclusive interview, Jerry Brainum details the realities behind body fat percentage in bodybuilding and weight loss tips.

A bodybuilder needs to do two major things with their physique build up massive muscle and then cut it down into a dry and conditioned aesthetic. The ultimate goal is to have the largest size and shape of muscle possible while also getting the skin as thin as possible. This allows the judges (and audience) to see the true extent of their physique without and water weight softening things.

Cutting down body fat percentage for a bodybuilding competition is a delicate thing. It can also be dangerous. Thats why in our video interview, Jerry Brainum breaks down the truth about pro bodybuilder body fat percentages.

Brainum claims that the usual body fat percentage of a pro bodybuilder falls around 5%-7%. In some extreme cases, a bodybuilder might be able to go down to 3% overall body fat percentage. He stresses that this is extremely rare. He also stresses that any bodybuilder that claims to have less than 3% is lying. Brainum states that its humanly impossible to achieve that low of number.

Jerry Brainum also discusses just how vital genetics plays a roll in how a person can gain or lose weight. The unfortunate truth is some bodybuilders will have to struggle a lot more to bring their body fat percentage low enough to compete successfully. Every body is genetically different. But in a world of bodybuilding where physiques need to all match the same standard, some competitors will struggle much more than others.

Jerry Brainum details the specific genes that determine such fate for bodybuilders (and any person really). He also spends some time debunking popular weight loss tactics such as fat freezing and liposuction. The overall truth is one many probably dont want to hear. These medical procedures dont always work. They can also damage your cells permanently. Ultimately, there is no easy way to lose weight. If you are someone who struggles to lose weight you just have to work harder on good nutrition and exercise.

You can see Jerry Brainum explain in detail by watching our latest GI Exclusive interview segment above.

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Jerry Brainum: The Realities Behind Bodybuilder Body Fat Percentage & Cutting Weight - generationiron.com

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In a piece in LiveStrong, medically reviewed by Dr. Claudia Thompson, it's reiterated that protein shakes are great for weight loss, muscle growth, and even just simple fitness goals, but drinking them every day might not be necessary. It's all about your requirements, related to how much exercise you're doing, and what you're eating.You'll likely get much of your protein from meat, dairy, fish and eggs. But it's worth noting soy, beans, legumes, and whole-grains are also great sources of protein.

It's recommended you get about 0.8 grams of protein per kilo of body weight daily, according to Harvard Health. If you feel as though you're not getting enough, protein shakes can definitely help. However, according to a study published in the American Journal of Clinical Nutrition, most Americans are getting more than enough protein. Only bodybuilders, for example, might want the extra protein on a daily basis.

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If you drink protein shakes daily, here's what happens - The List

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Saturday, June 20, 2020

Matt Espeut, Health + Lifestyle Contributor

At Providence Fit Body Boot Camp, we never stopped working and supporting our clients the entire time we were shut down.

Even with the fact that we were running sessions remotely, and watched folks workout in their spare rooms, kitchens, basements, attics and garages without equipment they STILL get amazing results.

We are on our third challenge since the closedown, and every challenge netted our members' amazing results!.

But how, you may ask? Werent we supposed to gain the quarantine 15?

Not Providence Fit Body Boot Camp members!! Instead of retreating and disappearing after closing our doors, we stepped up a notch, and delivered high-level programs for folks to follow at home, so all our members stayed in their routines.

Creative Programs and Move

We created programs to keep people engaged, and we continuously coached our members throughout the whole ordeal so they could create new habits and stay in top physical condition, while others regressed.

The main ingredient to success is to create a system of small habits and consistently adhering to them.

Its not about eating organic food, or exercising with fancy equipment, its developing the habit to eat properly, and to just move.

Once you adopt those habits, you can refine things, and move to the next level, but not until you create the basic lifestyle habits that will put you one step closer to your goals.

Ever know someone that eats junk food and candy all day, yet never gains weight?

We all do, then we scratch our heads and wonder, how can they eat like that and still stay thin?

Well here is a news flash for you. If you eat fewer calories than you burn, your body will be in a calorie deficit, and you will lose weight regardless of the quality of the food.

However, weight is not weight in the fitness world, and your body responds differently to different types of food. (I will explain that later)

You see that person that eats the candy all day?

Well, that candy you see them consume maybe a majority of the calories that they eat throughout their entire day.

Even if the calories are less than desirable, the person wont gain additional weight as long as their calories dont exceed the formula required to lose, or NOT gain weight.

I used to worry about eating the correct foods first then adopting a system to count the calories and macros.

This worked 100 % of the time when people followed the program, however, what I have discovered is that taking smaller steps more frequently enables a higher percentage of people achieving success with their program as opposed to trying to change someones habits all at once.

Since the gym closed down, we have incorporated new technology into our programs that keep people accountable, as well as shine a light on exactly how many calories one eats.

The new system also creates a formula to prescribe how many calories one should eat for weight loss or weight gain based on their height, weight, activity level, BMI, and a few other statistics.

This is where the system of creating better habits starts.

First, we get people in a calorie deficit and make them aware of what the food they are currently eating contains for calories.

We have a coaching app that adds all the calories and breaks down the macronutrients automatically.

At this point, we dont tell you what foods to eat, just maintain your calorie budget.

This goes against everything I used to believe in, because I am a big advocate of eating organic, whole, non-processed food, however, expecting someone to adopt the same principle from day 1 is overwhelming for some, and people were getting discouraged and not following through.

After 2 weeks of logging everything you eat, then we start to break things down more by prescribing a protein goal.

Remember earlier when I said weight is not weight in the fitness world?

I was referring to muscle weight vs. fat weight.

Even though that person that eats candy all day and looks the same, doesnt mean they are not skinny fat.

Skinny fat is when you are thin, yet have no muscle tone, and are still flabby and soft, regardless of your dimensions.

In order to build and maintain muscle, you need to do resistance training, and eat protein.

Heres where step 2 comes into play.

At this point, folks become aware of overall calories, so now we prescribe a protein goal for them, so they eat enough qualityfood to build muscle, yet still stay in their calorie budget, and avoid gaining excess body fat.

In addition to the food you eat, maintaining good habits such as water intake, and sleep are essential to achieving your fitness goals. We included that in our new system too, so you develop the habit of hydration and sleep along with the exercise and nutrition portion of the program.

So, in conclusion, I want to let you know that having goals is great, but creating systems to achieve your goals is essential, or your goal will never be accomplished.

I still believe that the body responds best to high quality organic whole foods, however, I realized that meeting someone where they are currently at, and making small minor adjustments to their daily routine and creating small regular habits, will set someone up for success easier than changing their lifestyle all at once.

So, if you are on a journey to get healthier and become more fit, start by creating small habits first, and just get started.

Too many people wait for the perfect opportunity, but there is never a perfect time to get started.

Instead of waiting til you buy new sneakers, go for a walk today. Instead of creating the perfect meal plan, start drinking more water now.

If you start small, stay consistent, and keep adding new and healthy habits to your routine, you will be destined for success.

If you would like more info on how to get fit and create better habits for yourself email me: [emailprotected] and we will set you up with a consultation and get you started.

Coach Matt

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Fit for Life: The Solution, Once and for All - GoLocalProv

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When it comes to healthy and yummy breakfast options, can anything really beat smoothies?

We dont think so!

Packed with nutritious fruits and vegetables, a healthy smoothie recipe is possibly the best breakfast idea for anyone.

As much as we love the traditional paranthas for breakfast, they arent the most healthy option. Well, smoothies are a perfect alternative to it!

These breakfast smoothie recipes require zero effort in the kitchen and have a very low calorie count.

Anyone from a fitness freak to a busy bee can try them!

This healthy smoothie recipe is great for breakfast as it combines the goodness of green tea and refreshing fruits.

Start by heating some water in a saucepan until it's steaming hot. Be careful to not bring the water to boil. Next, add a green tea bag and leave for about 3 minutes. Now remove the tea bag and mix 2 teaspoons of honey in the water until completely dissolved.

Now combine 1 cups of frozen blueberries, 1 small banana and cups of vanilla soy milk (or plain soy milk). Add your green tea and blend together until smooth. There you go. Your breakfast smoothie is ready!

This breakfast smoothie recipe is for all those who want something light and refreshing. Since melons are only available for a limited time, lets make the most of it!

To make this easy healthy smoothie chop two cups of watermelon and remove its seeds. Now take cup of fat free milk and blend together with the watermelon. Serve in a tall glass and sip on this quick smoothie!

Another one of our summer favourites, this is one of the healthiest breakfast smoothie recipes for all the mango lovers out there.

Start by getting your ingredients ready. You will need 2 tablespoons of chia seeds 1 cups of unsweetened almond milk, 2 small bananas and 2 cups of frozen mango chunks. Blend all of this together and voila, your healthy smoothie is ready! Mangoes can get unhealthy if you mix too much so be careful with the amount.

This healthy smoothie recipe is great for not only breakfast but for any meal of the day.For this smoothie recipe, you will need 1 cups of unsweetened almond milk, 1 cup of chopped spinach, cups of chopped kale, 1 medium banana, 1 tablespoon of chia seeds, 2 tablespoons of almond butter and 1 teaspoon of honey.Its time to blend all of these healthy ingredients together until smooth and serve in a tall glass! We all know how detoxifying green smoothies can be. Try this recipe and see for yourself!

While our previous option didnt look that yummy, we guarantee this next healthy smoothie recipe will surely make your mouth water!

For this smoothie, you will need cup of almond milk, cup of ice, 2 tbsp. of almond butter, 2 tbsp. unsweetened cocoa powder, 2-3 tbsp. of sugar substitute (as per taste and preference), 1 tbsp. chia seeds, 1 tbsp. hemp seeds, tbsp. Vanilla extract and Pinch kosher salt.

We already know the rest of the method. All that you need to do now is blend and serve! If your aim is muscle gain, you can try some flavoured protein powders instead of the cocoa powder.

Healthy doesn't always mean zero carbs. These healthy fruit and vegetable smoothie recipes are perfect not only for weight loss but in general too! They are packed with nutrition and have just the right proportion of carbs, protein and fats in it.

Try them out and let us know in the comments below which was your fav!

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Photo: iStock (Main Image)

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5 Healthy Smoothie Recipes People Trying To Lose Weight Should Have For Breakfast - MensXP.com

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If you want to lose five actual pounds by next weekend, listen up: Losing weight fast, though possible, is almost always unhealthy. That's because aiming to lose five pounds in a week can set you up for binge-eating and fluctuations that interfere with long-lasting results, which basically defeats the whole point, right?

Its also super hard! "For most people, its very, very difficult to lose more than one to two pounds of body fat in a week," says Philadelphia-based weight-loss physician Charlie Seltzer, MD. Instead, you're more likely to shed water weight before actual fat. And while a decrease in water weight translates to pounds lost, the change is temporary, says Elizabeth Mayer-Davis, Ph.D., a registered dietician and chair of the Department of Nutrition at the University of North Carolina at Chapel Hill.

Hey, FYI, we're doing this SUPER IMPORTANT survey on anxiety. Do us a solid and check it out here.

Even if you do meet your goal by Friday, it's nearly impossible to keep the weight off over the long term, says Dr. Seltzer. He explains that the intense calorie restriction required to lose that much fat would make you so hungry that you'd want to eat everything in sight...because survival.

And since calorie restriction can slow your metabolism, per research published in the journal Obesity, your body will be less prepared to burn the foods you (inevitably) binge on, he adds. That could mean gaining more than you lost in the first place.

Still, there are effective and healthy ways to kick off your weight lossand, yes, it will take time!all without starving yourself, wasting money on sketchy supplements, or punishing your body with exercise.

Instead, try a few of these safe, proven tips. And remember: Youll get the best, longest-lasting results from changes that dont leave you exhausted and dreaming of pizza.

"If you expend more calories than you take in, you should lose weight," says Alicia Romano, RD, LDN, a clinical registered dietitian at the Frances Stern Nutrition Center at Tufts Medical Center in Boston, Massachusetts. But you dont want to be so hyper focused on calories that you skip out on a wholesome diet, she says.

If you focus on the quality of food, theres a good chance youll eat more nutrient-dense options that leave you satiated, says Lauren Sullivan, a registered dietitian with Cleveland Clinics Center for Human Nutrition.

First, remember that no food is inherently good or bad, Dr. Seltzer says. And if the idea of jotting down everything you eat in a day makes you feel guilty or anxious, just skip this entirely.

That said, people who track what they eat tend to be more successful in losing weight because it raises awareness about what they're noshing on, says Dr. Mayer-Davis. In fact, a series of studies published in the Journal of Personalized Medicine suggest that those using apps to monitor their diet and activity were more likely to experience an increase in weight loss.

Obviously, these apps (you know the ones) arent going to work if you dont input everything you eat, says Dr. Mayer-Davis. You've gotta be consistent and honest about what you consume.

A 20-year study of more than 100,000 people, published in the American Journal of Clinical Nutrition, researchers found those who ate more whole grains instead of refined grains, incorporated more fruits and veggies than sweets, and preferred tea and coffee to sweetened drinks and juices, gained less weight long-term.

In another (small-ish) study of more than 1,000 people, published in the Journal of General Internal Medicine, researchers found those following vegetarian and vegan diets, rich in whole grains, fruits, produce, nuts, and legumes, lost more weight than dieters on other planseven the low-carb Atkins dietover the same time span.

Because fiber (like protein and fat) slows the digestion process and optimizes fullness and nutrient intake at mealtime, a plant-based diet can help you feel satiated longer after eating, says Romano.

A foods glycemic index (GI) refers to how quickly sugar from food enters the bloodstream and how slowly the food is digested. Foods with a glycemic load measuring less than 55 (i.e. green vegetables, most fruits, raw carrots, kidney beans, chickpeas, lentils and bran breakfast cereals) enable your metabolism to run at a more consistent pace, which can positively impact weight loss, says Sullivan. Foods that rank 70 or higher (potatoes, white bread and short-grain rice) potentially slow your metabolism, which may make it harder for you to shed weight.

In a study of more than 100,000 people, published in the American Journal of Clinical Nutrition, researchers linked diets with a high glycemic load to increased weight gain.

The best way to support sustainable weight loss is to incorporate small changes into existing habits, according to The European Journal of Obesity. So instead of giving up your daily BLT bagels in favor of an egg-white wrap, try ordering your sandwich on an English muffin. Or say you eat a snack bar every afternoon: Swap your 300-calorie bar for a 150-calorie alternative. "When we commit to small food swaps, we actually adapt new behaviors," says Romano.

Whatever you choose, just make sure your focus is on "small manageable changes," that way youre more likely to follow through for an extended period of time, rather than just a few days or weeks, says Romano.

Eating at regular intervals during the day optimizes your blood sugar control, meaning you avoid the spike and crash that comes with eating a big meal on an empty stomach, says Romano. When you avoid eating when you're hungry, youre welcoming hunger pains, food cravings and drowsinessall of which can lead to snacking on foods high in fat and sugar.

Plus, when you run out of calories before going out to dinner with friends or satisfying a bedtime craving, youre more likely to fall victim to what Dr. Seltzer calls the "f*ck it" effectwhen you break one "rule" and give up for the rest of the night.

Dietary protein is one of the most important tools in your weight-loss arsenal, partly because you expend more energy digesting protein versus carbs and fat, Dr. Seltzer says. But its often packaged with naturally-occurring fats that amp up the calories of each serving.

Its why, according to the Harvard School of Public Health, leaner protein sources like chicken breast, white fish, and low-fat dairy have fewer calories than alternatives like bacon and burgers. Greek yogurt, cheese, and cottage cheese also make smart choices.

When you combine a carbohydrate (like toast) with protein and/or healthy fats (peanut butter), it slows digestion, which makes you feel fuller than you would eating the carb alone, Sullivan says. Next time youre craving sugar, pair some dark chocolate with nut butter and call it a day.

Like protein, fiber slows the rate at which your body plows through carb calories so you feel full for longer and maintain steadier blood sugar levels, one reason why research consistently links fiber intake to weight loss. That means fibrous whole grain bread tends to be a better choice than white bread and also explains why fruits, which contain fiber and valuable vitamins in addition to sugar, beat straight-up candy every time.

Skimp on fluids, and your body will release an antidiuretic hormone that leads to water retention that could affect the scale, Dr. Setlzer says. While this sneaky effect is one reason why the scale is a poor measure of body mass loss, you can outsmart it by drinking moreparticularly if you fill your glass with water or non-calorie alternatives like unsweetened coffee and tea.

Booze delivers seven calories per grammore than carbs and protein (four calories per gram)without filling you up or delivering essential nutrients. And because it chips away at your inhibitions, it makes those French fries at the bar look way better, and that late-night pizza stop a go.

In other words? "Drinking makes you more likely to eat sh*t," Dr. Seltzer says, referring to drunk foods. At the same time, he stops short of asking patients to quit alcohol cold-turkey to lose weight. Plus, research suggests you dont have to, as long as your intake is moderatei.e., less than about a drink a day. "If you drink a glass of wine every night and notice you eat more afterward, eat less early to account for this," he says. "Or, if youre drinking four glasses of wine a week, drink three instead so youll wont feel such a big difference."

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"Anytime youre stressed, you probably go for food," Dr. Seltzer says. (Have we met?!) Thats because cortisol, the stress hormone, stokes your appetite for sugary, fatty foods. No wonder its associated with higher body weight, according to a 2007 Obesity study that quantified chronic stress exposure by looking at cortisol concentrations in more than 2,000 adults hair.

Its why no weight-loss journey is complete without a stress-management tactic: Maybe its meditation, calling your mom after work, or chilling out with music. Just make sure its hunger, not stress, that leads you to the kitchen.

"Por sleep is associated with slower metabolism, and the more youre awake the more hours you have to eat," Dr. Seltzer says. Whats more, the sleep deprivation activates the same brain receptors responsible for the marijuana munchies, according to a 2016 SLEEP study.

Although its way more fun to take up a tolerable activity (i.e., watching Netflix on the elliptical) than it is to drop tasty foods from your diet, "exercise wont help you lose weight in one week," Dr. Seltzer says.

After all, "resistance training might initially contribute a pound or two due to the bodys inflammatory response, and people who do low-intensity exercise might burn calories, but they often end up eating more or subconsciously moving less throughout the day to conserve energy," he saysand research supports the theory.

Real talk: It could take weeks or months to see the metabolic effects of exercise on the scale, and even then, building muscle, which is denser than body fat, could lead to weight gain. "Do what you like because its good for you," Dr. Seltzer says, noting the way exercise is awesome for your heart, mental health, and moreand that not all measure of progress can be seen on the scale.

In what is perhaps the biggest buzzkill of all time, sex doesnt quite count as cardio or burn a significant amount of calories: Women burn about 3.6 per minute. "Its still a good idea," Dr. Seltzer says, citing the activitys other benefits, like increasing the output of the neurotransmitters serotonin and dopamine, which naturally reduce food cravings.

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How to Lose Weight Fast - 14 Ways to Drop 5 Pounds in a Week

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TLDR: The Superhuman Lifetime Subscription Bundle is a five-app masterplan for honing your mind, body and soul.

Right about now, we all wish we had a few aces up our sleeve to help get through the day. A few hidden skills and abilities that can make a difference for ourselves and those around us. We might not strap on a cape or fight crime, but developing some superpowers to give us an added edge here or there isnt just comic book or Marvel movie talk.

In fact, its actually entirely doable to start stacking up superpowers like DC stacks up movie flops. With the training in The Superhuman Lifetime Subscription Bundle ($79, over 90 percent off from TNW Deals), you can reshape your body, mind and will to turn yourself into a virtual superhuman at home or the office.

Being able to learn and converse in another language is a superpower in itself and with this uTalk subscription, youll be able to add two new languages to your skillset at your own pace. The uTalk process was created by scientists, researchers and linguists, who crafted an intensive, yet intuitive method for immersing learners with native speakers and a host of app-based tools to help language acquisition come quickly and naturally. Each of their 140 potential languages have up to 180 hours of training material behind them, so between lessons, games and vital assessments, youll be fluent in your new language in no time.

Of course, one way to speed up that learning is to literally speed up. The 7 Speed Reading method leads students through basic steps that eliminate bad reading habits to help boost your reading speed up to three times fast while retaining all of it. As your pace quickens, the app keeps a close eye on how youre doing and tests your comprehension, then adjusts your lessons to help address any problem areas.

With your brain moving at a lightning pace, its a good time to dive into the massive archive that is the Integrity Training course catalog. Youll have access to literally hundreds of courses, covering professional improvement subjects that can unlock new opportunities in your career. From IT certification, project management, business skills and cyber security, to web and app development, sales and marketing, big data, blockchaining and more, the learning options are endless and all included.

With all this action happening, youll also have MindFi to help make sure your mental health is just as on point as your intellect. The app is full of science-based mindfulness life hacks like 1-minute meditations, digital detoxes, ways to chase away anxiety or turn you into a better leader, even teach you how to meditate while never closing your eyes.

Of course, looking like a superhuman should be part of the equation as well so the Fitterclub app also stands ready to whip your body into true superhero shape. From exercise regimens to nutrition programs, Fitterclub fashions your fully customized plan for reaching your fitness goals. Whether you want to lose weight, add muscle, get cut or just get metabolically healthy, Fitterclubs approach puts you on track to achieving your personal fitness peak.

An almost $3,000 value, this five-step package to making you a human paragon is now hundreds off, just $79 while this offer lasts.

Prices are subject to change.

Read next: Australia hit by cyber attacks from 'state actor' experts suspect it's China

Why is queer representation so important? What's it like being trans in tech? How do I participate virtually? You can find all our Pride 2020 coverage here.

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Becoming a superhuman isn't impossible. In fact, these five steps can be your fast track - The Next Web

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Not all the health and aesthetic benefits of working out are earned after spending long hours doing physical activity. This is the case for Salma Hayek, who has admitted several times on social media that she is no fan of long, mandatory workouts or dieting. So, how has she kept her amazing figure over the years?

Genetics have undoubtedly been kind to her, but the Mexican actress has also made compromises and frequently does brief restorative or Hatha yoga sessions, which emphasize breathing, relaxation and the use of bolsters and props, according to an interview with People. Its a very popular practice among yoga and fitness newbies.

This discipline will help you improve flexibility, strength and muscle tone, and is great for relieving stress. Thats why weve created this list of five poses that may help get you into this practice and reap all of its benefits, just like Salma.

So, create the ambiance Head to your living room or a calm space and find some relaxing musicmany streaming platforms have premade yoga playlistsa mat and a rectangular bolster (a pillow is a perfectly acceptable substitute). And remember that the key to this discipline is breathing: inhale and exhale slowly through your nose and try to always focus on your breaths.

Seek total relaxation by laying down on your back with your feet slightly separated. Let your heels rest on the floor and your feet fall slightly to either side. Your arms should be resting parallel to your torso with your palms facing up.

You should do this pose in front of a wall or chair. Lay down in front of a wall, lift your legs, and lean them against the wall. Your bolster or pillow should be under your hips. The idea is for it to keep your hips higher than your shoulders. Focus on your breathing. You dont have to fully extend your legs. In fact, you should make sure not to overextend the knees. Inhale, exhale, and relax. This pose is said to rejuvenate and heal.

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Salma Hayek has the perfect fast and effective workout - HOLA USA

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Jun 20, 2020

Overconditioned, obese, fat all these terms can be used to describe an overweight horse. Equine obesity is a term that we use to describe a horse that has gotten to the point where theres so much fat accretion on their body that its going to cause health problems, said Dr. Amy Burk, Associate Professor and Coordinator for the Equine Studies Program in the Animal and Avian Sciences Department at the University of Maryland. This is a topic that I think is an important one to talk about because a lot of horse owners and horse farm managers are dealing with this quite a bit on their farms.

On average, 30 to 51 percent of the equine population in the United States and abroad can be classified as obese. Whats scary about that is there are all these health implications for horses, but also that number is somewhat mimicking what we see in the human population, Burk said. Its definitely a welfare concern that we need to address quickly.

In her virtual presentation on the topic of equine obesity, Burk aimed to teach viewers how to identify overconditioning in the horse, help them understand the implications of obesity for the horse, and learn about a wide range of different strategies for controlling body weight. All farms are different, all horses are different, the way we manage them is different, and I think that one strategy is not going to work for every horse.

Identifying Overconditioning in the Horse

The Henneke Body Conditioning Scale, formulated by Dr. Don Henneke in the 1980s, can be used to assess where fat is accruing on the horses body. Were not assessing how much muscle they have, we want to assess how much fat [they have] because if they have too much fat it means were overfeeding them theres too much energy there and the horses are storing that energy as fat, Burk said.

Horses accrue fat on their bodies on their neck, on either side of the withers, behind the shoulder, over the ribs, at the loin, and on either side of the top of the tail. Dr. Henneke found that if you focus on those areas and assign a score, youre more likely to assess the fat level of the horse, said Burk. Hennekes scale extends from one to nine, with one representing a poor body condition and nine representing an extremely fat body condition.

The ideal body condition for most horses is somewhere between four and six, explained Burk. Four is moderately thin . . . six is [moderately] fleshy, but what we dont want to do is get in the seven, eight, and nine categories because thats when we know our horses are at a higher risk for metabolic problems including laminitis.

Typically, one is meant to assess body condition by feeling the fat on the horses body, but for the purposes of her presentation, Burk described how different body condition scores present visually. For a body condition score of four, for example, Burk said, The ridge of the spine and outline of the ribs visible . . . the tail head may or may not be visible depending on the breed . . . withers are prominent and theres a depression on either side of the withers, not a lot of fat on the shoulder, and the neck doesnt appear overly thin you dont see any fat accruing on the neck on a four. Thats typically the body condition score youre going to see on an equine athlete they dont need to be carrying around 50 to 100 pounds of extra weight.

Most horses should be maintained at a body condition score of five, Burk continued. A body condition score of five should present with spine and ribs that cannot be seen, although the ribs can be felt, there may be a bit of fat accruing at the tail head and behind the shoulder, the hollows on either side of the withers will be filled in, and the neck will have a bit of fat without showing a buildup. Overall, Burk said the horse should have a smooth appearance.

For a body condition score of six, fat deposits will have started to appear along the neck, withers, and behind the shoulder, the area over the ribs will feel spongy to the touch, there will be fat around the top of the tail head, and there may be a slight crease along the horses spine where fat has built up on either side.

This is where we dont want any of our horses to be, Burk said of the body condition score of seven. A seven will show a definite crease along the spine, filling in of fat along the top of the neck, on either side of the withers, and behind the shoulder, and the tail head will begin to disappear between the fat deposits on either side of the tail. Horses with a body condition score of eight or nine will show increasingly large fat deposits along their topline and sides.

Burk suggests keeping a monthly log of your horses body condition score so as to monitor any fluctuations caused by the season or by the horses workload and make changes to their diet accordingly. As accurately assessing body condition score can be a tough skill to develop, performing monthly evaluations will give you an opportunity to practice.

Implications of Overweight Horses

From overfeeding of pasture, hay, and grain to lack of exercise and genetic predisposition, Burk asserts that there are several ways that horses can become overweight, despite their owners best intentions. The reason its such a problem is because of the negative effect obesity has on our horses health and performance.

While obvious weight-related health risks like laminitis and equine metabolic syndrome are of concern for overweight horses, other issues like heat stress, poor athletic performance, degenerative joint disorders, and developmental orthopedic disease are other possible negative outcomes due to obesity. Additionally, overweight horses are associated with increased expenses for horse owners - $434 on average, according to a 2018 study performed by Burk and one of her graduate students, Aubrey Jaqueth.

Establishing a Weight Loss Plan

If you have an overweight horse in your barn, the first step towards helping them lose weight is to put together a plan with the help of your veterinarian that takes into account your horses specific circumstances and determines the body weight and body condition score that is right for your horse.

On average, one body condition score equates to about 45 pounds and can take anywhere from one to two months to lose. So, if your horse is a body condition score of seven and you are targeting a body condition score of five, your horse will be looking to lose approximately 90 pounds over the course of two to four months.

Evaluating your horses current diet and housing situation gives you a place to start when you look at making changes to your horses routine. How much time does your horse spend on pasture and what is the quality of his pasture? What quantities of hay and grain is your horse currently consuming? And, how much exercise is your horse currently getting, either under saddle or in turnout?

Weight Control Strategies

Since there is no one-size-fits-all solution for equine weight loss, Burk offered up a long list of different strategies horse owners can try until they find one that works for their unique situation. The three main approaches that we take are reducing calories in the diet (theres lots of different ways to do that), increasing exercise (easier said than done), and administering medications and supplements.

The biggest thing we need to do is reduce calories in the diet, and the main ways were going to reduce calories in the diet is to take out the carbohydrates and the fats, Burk explained. In the horse industry, were very focused on what we call NSC, or nonstructural carbohydrates. Forage has both fibrous carbohydrates and nonstructural carbohydrates, or the sugars and starches, and those are the ones that were mainly concerned with.

The average horse eats 2 to 2.5 percent of their body weight in pounds of feed each day, and some ponies will eat up to 5 percent of their body weight a day. If you have a 1,100 pound horse, thats about 20 pounds of forage and maybe a couple of pounds of concentrate, extrapolated Burk.

To help an overweight horse lose weight, this percentage needs to be decreased to approximately 1.5 percent of their body weight, but it needs to be done slowly. You dont want to do it too fast because that can be very harmful to your horse, Burk said. You can go as low as 1.3 percent but really you dont want to go any lower than that. Reducing feed has its own risks, including colic and gastric ulcers, so it needs to be done carefully and gradually.

When removing portions of a horses diet, Burk said the first thing to go should always be concentrate, as that tends to be the most calorically dense part of a horses diet. Those are for exercising horses, young growing horses, or mares in late pregnancy or early lactation they need more energy in their diets, Burk said. Focus on forage . . . the concentrate may only be 1 to 20 percent of the horses diet and its really the forage that we need to think about first. A ration balancer can be a good option for continuing to provide vitamins, minerals, and proteins found in concentrate without such a high caloric density.

Limiting the horses access to rich pasture grass can be another effective way to reduce caloric intake. By placing your horse on a dry lot, you can more carefully control how much they are eating. However, this solution isnt without its drawbacks. Theyre stuck in this small lot, theyre not moving like they would be out on pasture. It is an increased cost . . . a lot of times horses start chewing wood fence boards because theyre bored. These areas are highly erodible because of the dirt . . . and its tough for weed control. It can be better, instead, to alternate time with a dry lot or a stall and a pasture to simply reduce their access.

Grazing muzzles are growing in popularity because it allows your horse to go out and be a foraging horse theyre walking, theyre eating, theyre interacting with their pasture mates and theyve been shown to be extremely effective in limiting the diet, Burk said. They can reduce forage intake by 30 to 80 percent in horses and ponies. There are considerations that go along with using a grazing muzzle, such as how long to leave it on, making sure it doesnt rub, the possibility of needing to replace it frequently due to wear, and the effect it can have on herd dynamics.

Another strategy you can try is feeding lower-quality hay, Burk suggested. Mature hays tend to have lower energy, but they can also be lower in vitamins, minerals, and proteins, so if you choose this route you might select a forage balancer or vitamin-mineral supplement to make sure your horse is still receiving adequate nutrition. If you are interested in learning more about evaluating the quality of your hay, check out this presentation from Dr. Burk.

Similarly, feeding hay that is low in NCS like timothy, orchard grass, bermudagrass, or teff grass is another way to reduce caloric intake. However, the only way to be sure about the composition of the hay you are feeding is to have it tested by a lab. One way to get around that, Burk said, is to soak your hay to reduce the water-soluble carbohydrates like glucose, sucrose, and fructose. The sugars and starches will become soluble in water so youre kind of leeching them out of the diet.

Slow feeders or nibble nets are an option that helps mimic the horses traditional grazing style of eating. Take them back to their roots when they were eating small forage meals over the course of the day, Burk said. Weve domesticated the horse and now we just bring them these large meals why not make them work for it?

In addition to decreasing caloric intake, increasing voluntary exercise is an important part of a horses weight control program. Put them in a large pasture if you can more than two acres, Burk suggested. Separate their feed and water so they have to work to get to their feed and then they have to walk to their water and vice versa. You can also add a pasture buddy to encourage play. Increasing involuntary exercise either with riding under saddle, lunging, hot walker, or even swimming is also helpful.

Theres really no good research or evidence that shows that medications or supplements reduce the adiposity of horses, Burk cautioned. Levothyroxine sodium has been demonstrated to induce weight loss and increase insulin sensitivity in healthy horses, but no study has been done on its effectiveness for overweight horses.

Obesity in horses is a very serious health and welfare problem that we really need to address, Burk concluded. There are a lot of negative impacts of obesity on horses including laminitis, reduced performance, and an increased cost to the horse owner. We can reduce weight loss, but we have to change the diet and we have to increase exercise . . . What we really should be focusing on is preventing this from happening instead of treating it when it does happen.

Want more? Check out Dr. Burks full presentation here. Thank you to the University of Maryland Horse Extension program for making this presentation available.

Dr. Amy Burk is an Associate Professor and Coordinator for the Equine Studies Program in the Animal and Avian Sciences Department at the University of Maryland. She teaches courses in equine science and management, oversees the equine breeding program, and advises equine studies undergraduates as well as students in the Maryland Equestrian Club and Eventing Team. Shes given over 100 invited talks on equine nutrition, pasture management, and equine health at the local, regional, and national level. Dr. Burk has received national awards for her work in educating the horse owning public, including Educator of the Year from the Equine Science Society. Dr. Burk is the current Chairman of the Board of the National Association of Equine Affiliated Academics, and is a board member of the Equine Science Society and Maryland Horse Industry. She completed her graduate work in equine nutrition as a Pratt Fellow at Virginia Tech, having earned an MS in 1998 and a PhD in 2001.

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Trimming the Fat: Weight Loss Strategies for the Overweight Horse - United States Eventing Association

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Most people dont think about the pH of their blood very often. But you might if youre following the alkaline diet. This way of eating is based on a theory that food has a direct impact on the acidity or alkalinity of our blood. So-called acid-producing foods like meat, eggs and dairy are the villains to be avoided on the alkaline diet. Thats because these foods are thought to create an acidic environment in our bodies, allowing conditions like cancer, osteoporosis and obesity to take root.

The alkaline diet has science-y rules sprinkled in that make it seem legitimate. But a deeper dive into some of the diets dogma can leave a person pretty confused. Many of the tenets of this diet plan skirt around some basic facts about human physiology. For instance, the food we eat has virtually no impact on our bodys pH which is tightly regulated by our lungs and kidneys. The purported health benefits of the alkaline diet have been studied by scientists, and theres little evidence to actually support this way of eating.

Yet the idea that we can blame our health problems on acidic foods persists and its a selling point used to peddle products like alkaline water to unknowing consumers, according to Tanis Fenton. As a registered dietitian and epidemiologist at the Cumming School of Medicine at the University of Calgary, Fenton has analyzed studies that delve into the health claims of alkaline diets.

Diet culture is very heavily promoted in Western culture, and certainly in North America the idea that we could take definitive action to prevent or cure certain scary diseases, such as cancer, is very appealing, Fenton says. We need to be better at promoting activities that we do know prevent cancer, [such as] healthy diets with adequate fiber, active living and exercise, and limiting tobacco, alcohol and UV exposure.

Fenton explained the alkaline diet is based on a 100-year-old scientific theory called the acid-ash hypothesis, originally associated with osteoporosis research. The basic idea behind it is that the foods we eat leave behind a chemical residue or ash in our bodies thats either alkaline, neutral or acidic. Put simply, the theory states that a buildup of alkaline ash makes your blood more alkaline and has a protective effect. Acidic ash has a harmful effect, whereas neutral ash has no effect.

Using the example of osteoporosis, it was thought that acidic byproducts forced our body to leach alkaline minerals like calcium from our bones to correct this imbalance. But modern studies havent turned up convincing evidence that shows the acid-ash hypothesis plays a role in causing osteoporosis or any other health problem, for that matter.

Theres a kernel of truth to the acid-ash hypothesis but the alkaline diets interpretation is overly simplified. Different foods have acidic and alkaline properties. But for those of us with properly functioning organs and systems that are capable of regulating body pH, theres no need to worry about sending your body into acidosis or developing cancer because you like snacking on cheese.

(Credit: Milenova Elena/Shutterstock)

Yet staunch supporters of the alkaline diet are convinced its nothing short of miraculous and can remedy conditions like back pain or heart disease. Perhaps most troubling, though, are the claims around the prevention and treatment of cancer which are unproven, Fenton says.

Frequently cited are lab studies that have found cancer cells are weaker in alkaline environments. But whats often overlooked is that the research has studied cell behavior in petri dishes and doesnt take into account the complex way that cancer behaves in the human body.

We need to combat the trend of fake news, especially when it comes to health information, Fenton says. Some false claims about the alkaline diet, or products such as alkaline water, include claims around preventing or even treating cancer, which is very dangerous. Belief that this could prevent or treat cancer could cause people to avoid or delay evidence-based care, which we know is associated with worse outcomes.

Perhaps the only effect that might come from the alkaline diet is weight loss, but the reason isnt because of pH. The alkaline diet is restrictive and eliminates entire food groups, which often translates to caloric reduction, along with nutrient deficiencies not a great combination for long-term weight management or disease prevention.

Alkaline foods to embrace and acidic ones to avoid on the diet include:

Acidic: Meat, fish, milk, cheese, eggs, processed foods, some grains, coffee, alcohol and soda.

Alkaline: Most fruits, vegetables, legumes, tofu, as well as some nuts and seeds.

Neutral: Natural sugars, starches and natural fats.

Paradoxically, lemons and other acidic foods with a very low pH range are considered to be alkalizing on the diet. The thinking is that they cause the body to produce alkalizing byproducts after theyre metabolized. But lemon juice is unlikely to do much beyond adding flavor to your beverage or meal.

(Credit: BlueRingMedia/Shutterstock)

Normal pH of blood is between 7.35 to 7.45 a range thats slightly alkaline, or basic, no matter the food we eat. Fortunately, most peoples systems and organs do an excellent job of regulating this, for good reason. Even a slight deviation of blood pH could spell trouble.

If someone has a lung or kidney disease, or they are poisoned, then the body may not be able to maintain the normal blood pH, says Fenton. People who have a blood pH outside of the normal range are very sick and generally need to be hospitalized in an ICU to keep them alive.

The kidneys and lungs are the primary organs that work together to maintain blood pH, Fenton says. Our cells are always metabolizing oxygen and excreting carbon dioxide, which is slightly acidic. Some CO2 leaves our bodies each time our lungs exhale. But some CO2 stays in the blood and gets converted to hydrogen and bicarbonate ions, the two main substances that regulate pH. In chemistry, pH is an abbreviation of the power of hydrogen, and is a measure of how much is present.

Hydrogen is acidic, whereas bicarbonate is alkalizing. The kidneys play a significant role in balancing the bodys pH by getting rid of excess acid in urine and regulating the amount of bicarbonate in the bloodstream. This is why diet changes affect urine pH and not blood.

Fenton says another thing to keep in mind: All food goes to the stomach and mixes with gastric juice thats set at a low pH of around 1 or 2 so, slightly less acidic than battery acid. Then, food reaches the duodenum of the small intestines, where it continues to digest by mixing with pancreatic juice, which contains bicarbonate, an antacid.

(Credit: Timonina/Shutterstock)

In fact, bodily fluids and organs have different pH levels by design and checks and balances in place to keep them that way. In other words: Good luck trying to change your bodys pH through food.

There is no evidence to support the idea that diet can withstand these processes and influence the bodys pH, Fenton adds.

If the alkaline diet has anything going for it, its that it promotes eating fruits and vegetables and reducing processed foods. Countless studies have linked improved health to plant-based diets that typically have lower meat consumption and higher amounts of fruits, vegetables and whole grains.

But these health benefits have nothing to do with blood pH or eliminating so-called unhealthy food groups. Theyre rooted in boring ol moderation.

It is very trendy to promote avoiding certain groups of foods as an easy way to cut total caloric intake or prevent disease, Fenton says. There is no such thing as unhealthy foods, only unhealthy diets.

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The Alkaline Diet: Is There Evidence That It Benefits Our Health? - Discover Magazine

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