Healthier Hawaii: How to start seeing exercise as a prescription

HONOLULU (HawaiiNewsNow) - Living a healthier life can come in small increments, not in major life changes. Sports Medicine Physician Dr. Jill Inouye from the Pali Momi Medical Center joined Sunrise to talk about how to get fit.

Using a concept called 'Exercise Prescription', it gives patients concrete instructions on what to do for exercise. It tells them how often to exercise and what exercises to do, instead of just exercising more.

To help plan out a patients exercise program, they follow the FITT principle:

F - stands for frequency, how often you should exercise per week.

I - stands for intensity. There are two types of intensity, moderate and vigorous. Moderate intensity activities consist of things like walking, biking at low speeds or even doing strenuous house work. Vigorous intensity activities can be running, biking at higher speeds or playing things like basketball.

T - stands for time. How much time are you working out?

T - stands for type. What type of exercises do you want to do. Are you interested in cardio-vascular? Strength and resistance training?

The hope of giving this exercise prescription to patients is that it will help them set realistic goals and add variety to their workouts while helping them maintain their exercise program.

For more health and wellness tips and information, please visit HealthierHawaii.org.

Copyright 2018 Hawaii News Now. All rights reserved.

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RIPPED 50-year-old reveals how he got into the best shape of his life by starting his own fitness company after losing everything in a market crash

© Provided by Associated Newspapers Limited Gains: Businessman Todd Vande Hei, 50, of Southern California reached his peak of physical health and career success at middle age, and now teaches others they can do the same A 50-year-old CEO turned his life around to prove to our youth-obsessed society that men reach their peak of hunkiness and career success by middle age.

The credit crunch nearly destroyed alpha male businessman Todd Vande Hei, from Southern California, but now he is in the best shape of his life.

Determined to turn his life around, he started Stark, a fitness company aimed at CEOs from large companies, and in the process earned himself a nice set of pecs.

Active recovery: After losing his job in the carpet industry and struggling through the property market collapse, Todd founded fitness company Stark

© Provided by Associated Newspapers Limited

Todd ran a public manufacturing company in the carpet industry before being fired by the board of directors in his mid-30s. He then retired but lost everything five years later as the property market collapsed.

While Todd was employed at his old job he suffered a range of medical issues including neck pain, shoulder pain, lower back problems, high blood pressure and arrhythmia.

He experienced headaches and migraines four to five times a week, and even suffered a one-time cluster of grand mal seizures on a golf course. 

Caused by abnormal electrical activity throughout the brain, grand mal seizures are they are typically related to epilepsy, but can also be triggered by other health problems like low blood sugar or a high fever.

Like Todd, many people who suffer a grand mal seizure never experience another one. 

Todd teamed up with a personal trainer friend to found Stark, a fitness company inspired by Fortune 100 CEOs who building their own teams of specialists.

Instead of a single personal trainer, Stark's method uses a team of health experts including a trainer, nutritionist, a program designer and a neuromuscular specialist to help clients achieve their fitness goals. 

'Beginning with training, we added nutrition, supplements, then Chiropractic, and then lastly Naturopathic Medicine,' Todd said, describing his company. 

Reaching high: Focusing on CEOs of large companies, the Stark fitness method uses a team of trainers and health experts rather than a personal trainer

© Provided by Associated Newspapers Limited

'As we became more sophisticated in our approach and applied treatments to the health issues I experienced, all of the chronic problems of the past faded away. The outcome you can see in my current photographs.' 

Todd documents his fitness progress on his Instagram, with the help of photographer Lauren Hillary. 

'I'm shocked and proud of what my team has been able to accomplish,' he has said of his success. 

'I don't completely understand all of the science but instead of keeping my shirt on at the beach because of embarrassment I now look for opportunities to take it off. 

'At my age, having a good physique is an experience worth savoring because I have a greater awareness of how fleeting everything is.' 

Todd weight trains three or four times a week while doing light cardio, stretching, yoga or kite surfing on his days off. 

The five-foot-seven CEO currently weighs 160 lbs and explains he sees himself as an example of what his company can help people achieve.

'Because I'm one of the founders of Stark and own the business, I have no problems with motivation,' he said.

'I represent the work product, and am, sort of, the "pace car'" for everyone else. In other words, if I'm not dedicated to what we do and how we do it, my ability to lead is diminished.

Proud: 'Instead of keeping my shirt on at the beach because of embarrassment I now look for opportunities to take it off,' said Todd, pictured before his transformation with his son

© Provided by Associated Newspapers Limited

'My medical problems have been the biggest of my challenges but I don't think I'm a unique 50-year-old in that regard.  

'I'm just more aware of how much control I have over the outcomes, whereas in the past, I felt as though I was '"dealt a bad hand." And, so, I can't just go out and train hard like a 20-year-old. 

'I have to be strategic in my approach by doing constant self-care on those problem areas, taking the proper supplements, and relying on those members of our team to treat me.'

Todd doesn't think people are shocked at his age due to his grey hair and white beard but explained most young men tell him they hope to be in his shape when the reach 50. 

He had some advice for anyone starting out on their own fitness journey.

'Whatever your physiological state, whatever your ailments, you are in the driver's seat,' he added.

'Seek out professionals who are willing to care for you like an individual but take full responsibility for your health. And measure what you're doing and your progress like you would in any other important part of your life.

'In other words, don't just go to the gym, get on the elliptical, break a sweat, and fool yourself into thinking you've accomplished something. 

'If you measure, you will learn about your body, and over time, you'll be amazed at what you can accomplish.

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It's never too late to go to start exercising

This week, I want to tell you about one of the smartest things I’ve done in a very long time.

I’ve started going to a fitness center every week!

I probably wouldn’t have done it except for the surgery I had on my knee last year. Part of the recovery process includes several weeks of physical therapy at home; they want to make sure you can bend your knee at least 90 degrees. After I could do that I was still having some issues with my balance. I’d been walking in a gimpy sort of way for so long prior to that, my body had adjusted to an altered gate and a different sense of old balance. I found myself holding on to more railings than I used to. So, after talking to my doctor, I decided to sign up a local fitness center.

After a couple of months of going three times per week for an hour each time with a personal trainer, I cannot tell you how much better I feel. And, the hour I spend just flies by! Most importantly, my balance has improved dramatically. Put another way, I no longer feel like I might fall over at any moment. As a matter of fact, I called the place where I had the knee surgery done and talked to one of the surgical nurses who are there just to answer people’s questions.

I said something like, “This is probably a really stupid question, but do people who’ve had knee surgery ever have balance problems?” Her answer was, “Oh, all the time. That’s very common.” I asked why. “Well, just think how long it took your knee to get in that condition. Your body’s now readjusting to the way you used to walk and how you kept your balance before the surgery. It took your knee years to get in the shape if was before we fixed it. It’s going to take some time for your body to readjust back.” That all made perfectly good sense.

So did signing up for fitness training. When I explained what I was trying to accomplish, they designed a program to address the problem. I would hate for anyone to have seen my first session at the fitness place. I couldn’t even walk a straight line without losing my balance. There has been such an improvement in my overall physical condition it’s really amazing.

The program isn’t about becoming a body-builder (I’m too old for that), but it is about improving my strength so my balance improves. There are side benefits that can’t be overlooked in terms of stamina, flexibility, and general fitness.

So, aside from all the foregoing stuff about me, the point of this week’s column is to make the point that starting a physical fitness program, particularly as one gets older, is a fabulous idea. How many times have you heard about people falling and maybe breaking a hip? Part of falling may be due to tripping on something and not being strong enough to catch yourself or even being able to avoid hitting the ground like a lump of clay. Getting older doesn’t have to include getting weaker, I’m convinced. Another way of saying it is you’re never too old to improve your physical condition.

The reason I recommend a personal training, at least for a while, is having somebody show you how to do the various exercises and standing there to see if you’re doing them correctly. A personal trainer is also there if you do lose your balance to keep you from falling. For instance, I’ve reached the point where one exercise is standing on a foam square. The first stage is learning to stand on the pad because it’s soft and it takes some work to be able to just stand on the thing without losing your balance. Gradually, I’ve gotten to the place where I can stand on that foam pad with my eyes closed. It doesn’t always work, but I’m getting better at it and my trainer is right there to stabilize me if I do happen to start to lose my balance. I’ve also started using a weight when standing on the foam pad and lifting it over my head with one hand. It’s not all that heavy, but it takes a fair amount of physical coordination to do both things at the same time â€" keep my balance on the foam pad and lift the weight with one hand 10 or 12 times over my head.

If I can do that sort of stuff, anybody can, but there’s also another point.

At my last check up, my doctor said I was in great cardiovascular shape. Imagine how good that made me feel. So, my point with all this is to encourage all of you who have reached the age of 50 ought to consider starting a regular physical training program. The membership to belong to a fitness club isn’t that expensive and they typically have all the equipment you’ll ever need.

The truth of the matter is that if you’re in reasonably good health starting a regular fitness program will help you live longer and live a better quality of life. It’s never too late to start a training program that a fitness club can help you design so you’re doing the type of exercises you need to be doing. They will give you a workout program designed to help you reach whatever goal you want to reach, even if it’s just regaining some strength.

Even if you’ve never exercised regular in your life, it’s not too late to start. Based on my own experience, your health will improve and you’ll feel better and live longer. Whether you use a trainer or not is up to you. In my situation, I had somebody initially guiding my workouts to make sure I was doing them correctly and getting the maximum benefit from them.

That’s â€" 30 â€" for this week.

Paul W. Barada, a retired Rush County businessman, may be contacted via this publication at news@greesnburgdailynews.com.

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Trying to finally start exercising at home? Here's everything you need

© Getty Images TODAY, product courtesy of merchant site

Going to the gym may be a good thing, but it also means you have to pack a bag, drive there and deal with people vying for the same equipment (and showers).

Home workouts, on the other hand, eliminate all those pesky excuses. With the right gear, you can get stronger, fitter and healthier in the comfort of your own living room.

But first, you should create a dedicated space to get your sweat on. To find the best gear for a home gym, TODAY asked a few of the country's top fitness professionals for their recommendations. Their picks suit any type of workout style, from functional strength training tools to yoga essentials.

Choose the tools that make sense for you, and you'll be able to hit the ground running — or downward-dogging.

Here are the nine home gym must-haves, according to experts.

1. Titan Fitness Adjustable Kettlebell, $105, Amazon

Also available at Walmart.

This is the all-in-one fitness tool you didn't know you needed. "The kettlebell is a foundational piece of equipment that you can use to elevate your cardiovascular system, practice coordination and focus, and for strength training," said Jen Widerstrom, trainer and author of "Diet Right for Your Personality Type." "As a fitness professional, it's one of the most versatile tools I have access to."

As a bonus, this version comes with adjustable weights, so you can increase the weight the stronger you get.

2. Perform Better Mini XL Band, $18, Amazon

Also available at Walmart.

These resistance bands give you a big fitness bang for your buck. Use them to enhance mobility, strengthen your upper and lower body, and work your core, said Kira Stokes, personal trainer and creator of the Stoked Method.

This set of four bands range in resistance from light to heavy and also come with an exercise manual.

3. Jade Harmony Yoga Mat, $71+, Amazon

Also available at Backcountry, Target and Dick's Sporting Goods.

Another must-have for your home gym, this high-quality mat is one favored by yoga instructor Heidi Kristoffer, creator of CrossFlowX.

It's has nice grip and just the right amount of padding for smooth, seamless flows. And it's not just for yoga — use it for any type of home workout or stretching routine.

4. Manduka Cork Yoga Block, $20, Amazon

Also available at Manduka, Backcountry, Yoga Outlet, Target and Dick's Sporting Goods.

For supported restorative poses and better balance, yoga blocks are essential for at-home practices. "They'll help ensure you won't fall, or strain any muscles trying to be more flexible than you are," Kristoffer said.

This cork version is the way to go, since cork is sturdier and steadier than foam.

5. Dumbbell Set with Stand, $42, Amazon

Also available at Walmart.

Bodyweight exercises are an effective way to build strength and burn calories. Add in some dumbbells and your options for at-home strength workouts are literally endless, Stokes said.

This colorful set comes with a stand to keep them from rolling around, and their neoprene covering makes them durable and easy to grip.

6. AmazonBasics High-Density Round Foam Roller, $20 (normally $21), Amazon

A long foam roller is another home gym essential, Widerstrom said. For recovery from post-workout soreness (and, let's be real, everyday life), you can't beat the restorative benefits of foam rolling.

This versatile roller helps relieve tight muscles, increase blood flow, and work out the kinks all over your body. Use it to work your core, too.

7. Hyperwear Sandbell, $25, Amazon

This portable training tool provides a slew of benefits for your body, from metabolic conditioning to total-body strengthening, said Jessica Matthews, fitness instructor and senior adviser for American Council on Exercise.

"Since it's filled with sand, it adds a challenging new dimension to strength and power exercises, such as slams, swings, squats and more." And with a soft neoprene cover, you don't have to worry about damage to your floor.

8. TRX Training GO Suspension Trainer Kit, $100, Amazon

These suspension straps essentially turn any part of your home into a workout machine, Stokes said. Attach them pretty much anywhere — over a door, a tree, a lamppost — to work your entire body and improve strength, stabilization, flexibility and cardio.

9. Survival & Cross Jump Rope, $10, Amazon

No room (or budget) for a treadmill? No problem. Jumping rope is a great form of cardiovascular exercise and an efficient way to sprinkle some cardio into your strength training routine, said Gunnar Peterson, a celebrity trainer. Stokes is also a huge fan: "Not a day goes by that I don't use mine," she said.

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The safe way to start and stick with an exercise plan

The new year is always a great time to resolve to start and stick with an exercise plan.  For your older loved one, however, it’s important to know how to safely carry it through effectively.  

There’s a lot to factor in when your older loved one starts a new exercise routine. First, check with the doctor and make sure the exercise plan is acceptable.  Then remember to start slowly and ramp up each routine. The key to all of this is to really listen to one’s body. It’s normal to have some muscle soreness at first, but actual pain should not be a part of the process. That old saying about “no pain, no gain” is a fallacy.

 

Make sure activities are safe

If your older loved one has joint issues, osteoporosis, balance problems or any other health conditions, then the activities done for exercise should be safe and chosen with those limitations in mind. Talk with their therapist or doctor about what exercises are best.  The wrong choices can bring pain or injury. If a particular type of exercise proves to be too taxing, don’t hesitate to switch to something else.  Enjoyment should be part of the plan. Once they experience the benefits of exercising regularly, it’s going to be a lot easier to stick with the program.

Weight-bearing exercise is good,

high impact might not be

Weight-bearing exercises are exercises that cause the body to bear weight in some way. They work against gravity in order to move the body. These exercises strengthen bones and muscles, which is good. High impact exercise, on the other hand, like jogging, can be very jarring to older joints and bones. Avoiding high impact exercises is a way to also avoid injury. It can be very helpful to work with a physical therapist or a personal trainer if your older loved one hasn’t worked out in a really long time.  

This may also be time to consider the benefits and peace of mind professional in-home care can provide.  The companionship and assistance a carefully matched, heart centered Home Helpers caregiver provides can help your older loved one stay safe, healthy and happy as they age in place.  Our highly personalized care can help boost self-confidence and connect with their youthful spirit.  A Home Helpers caregiver has the skills to assist with all personal care, help around the house, transportation, and provide specialized care for Alzheimer’s, Parkinson’s, etc.  It’s a decision that can make a real difference in their and your life.

For a free in-home consultation to help your loved one live life to the fullest in the comfort of their own home, please contact Home Helpers of Alpharetta at (678) 430-8511.

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Dubai Fitness Challenge: Why everyone needs to start swimming

Swimming is a pain-free sport that anyone at any age could take part in

I was four years old when I jumped into an Olympic-sized swimming pool for the first time. I recalled seeing people swim on television, so I imitated their movements and started swimming the front crawl to the other end of the pool.

My swim coach, a very tanned and strict bald man, had told my mother to enrol me into a swim team. After that, I swam six times a week as part of a competitive squad until I turned 21.

As someone who hails from the Mediterranean beach-side city of Alexandria, swimming is an essential part of growing up Egyptian. Almost every young child is unceremoniously thrown into the shallow end and taught how to swim. The water-centric upbringing was because of my parents' love for the ocean.

If you are taking part in the Dubai Fitness Challenge and want to exercise in an effective way that doesn't have a painful impact on your joints, then swimming is the sport for you.

The benefits of swimming are substantial

Hugo Fernandez, a UAE based personal trainer and swimming buff based in Dubai taking part in the Dubai Fitness Challenge told Gulf News "Swimming is a non-impact sport, that doesn't affect the joints, so it's the perfect activity to do at any age. It promotes relaxation of the muscle by releasing the pressure from it. It also helps to improve the posture, as well as aerobic capacity. When I wanted to recover from back injuries in the past, I would swim."

Fernandez has been training since he was three years old and was taught by his father who still works as a swim coach 24 years later. Fernandez spent his early youth taking part in competitions and training twice a day. As he got older, he himself became a coach.

 Swimming is very beneficial for our body because it's one of the most complete sports."

This means that we use all of our muscles when we exercise in water, something you don't get when you work out on land. "Swimming is also some of the best resistance training. It's a great injury prevention sport, since it doesn't create any impact on our joints" he said.

I learned to swim because I had to, now I swim  because I love to

UAE resident Hussein Mowafi, 30,  recently started swimming after he learned it was a requirement for many triathelons. He requested swimming lessons for his birthday. "When I started it was hard, but then in time, I progressed and felt more confident in the water" he told Gulf News. 

Mowafi completed the triathlon he was training for, but never stopped swimming. "These days, I swim at least twice a week." He understand the health benefits of regular swimming and continues his water-based training throughout the Dubai Fitness Challenge. 

Swimming to prevent illnesses

Professor Erik Hohmann, the consultant orthopaedic surgeon and sports physician, says one of the best things about swimming is that it is for everyone. "The fact that there is zero impact means that anyone can do it," he tells Gulf News. "Many weight-bearing activities place substantial force on the knees, hips and ankles. Water allows the joints to be exercised without adding the effects of body weight."

And it's a sport that can and should be continued for a lifetime.

Dr Abdullah Sedighi, consultant cardiologist, explains that swimming is one of the best aerobic exercises for heart health. It keeps the blood vessels elastic and prevents them from getting stiff. This in turn lowers the blood pressure especially in people over 50 years old. Swimming also tunes up several heart and blood vessel reflexes making them work in harmony. "Even those who have undergone treatments for heart disease should be swimming," he says. "There should be no excuse."

Dr Andrew Jamieson, a consultant endocrinologist, believes that people who suffer from diabetes could improve their illness by spending more time in the pool. "Swimming improves insulin resistance and helps contribute to reducing the potential for diabetes related complications such as blindness and heart disease," he says.

He tells the story of the American Olympic gold medallist Gary Hall Jr, who dominated the 1996 Olympics despite being diagnosed with Type 1 Diabetes three years earlier. He used swimming to his advantage and maintained a presence at the highest level of international competition for a decade. "Remember insulin treatment does not prevent anyone from taking exercise, and excelling in their sport."

So even if you feel like, you've reached an age where your body isn't what it used to be, or you suffered an injury, that you can't put any weight on, swimming is a great way to get your 30 minutes of exercising in during this year's Dubai Fitness Challenge. 

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5 Easy Ways to Jump-Start Your Fitness Goals in 2019

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Live-stream your workouts from the comfort of your own home with Mirror, a custom virtual experience that streams various classes (Pilates, boxing, yoga) and takes up literally no space in your living room.

The revolutionary machine known to relieve tight muscles and tough-to-get knots is now lighter and better at preventing injuries than ever before. Should that deep-tissue foot massage not be in the cards for you this week, consider this your arch-saver, especially after taking off those new Jimmy Choo stilettos.

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Fitness Open House gives attendees a healthy start to the new year

The James City County Recreational Center was a one-stop shop for residents looking to start the new year with a renewed focus on their health at its annual Fitness Open House Saturday morning.

Kristen Tolj, health and wellness program coordinator for the James City County Recreation Center, expected between 250 and 350 people to attend the event.

There, they could consult one-on-one with fitness instructors, try a number of instructor-led classes and get blood pressure and cholesterol screenings from Sentara nurses, all for free.

Tolj said the event gives attendees a chance to set new health goals by speaking with instructors in an informal setting, and to dispel any fears or hesitations they may have about exercising.

"People are looking to restart and reboot themselves a little bit, and we want to definitely help them and guide them in a little bit of an easier format," she said. "Gyms and personal training can be intimidating, so if we can get them in to be able to talk to instructors about what they want, they're more inclined to at least start walking on the track or take a new class that they've never tried before."

Attendees covered the spectrum from young families to older adults, with some exercising regularly and others looking to make it a new habit. Suzanne Weber, 77, said she tries to stay active by walking 2 to 3 miles each day, but decided to attend the open house to learn more about the classes on offer.

"I think it's so nice that they find it possible to interact one-on-one with people," she said.

Rodrigo Arriaza / Virginia Gazette

Sentara Optima Preventive Care nurses Cindy Coleman and Cathy Preston gave attendees free blood pressure and cholesterol tests.

Sentara Optima Preventive Care nurses Cindy Coleman and Cathy Preston gave attendees free blood pressure and cholesterol tests. (Rodrigo Arriaza / Virginia Gazette)

Classes at the Fitness Open House included Zumba, cardio hip-hop, tai chi, kettlebell work-outs and yoga. Instructors also offered classes geared toward families, such as children's yoga and Zumba.

Tai chi instructor Michael Wilson said his class was aimed toward beginners, and hoped to show attendees the ways that the martial arts can help with movement and balance.

"I'm trying to form a good foundation and basis for tai chi here in our county so that they can actually move onto other classes and feel more comfortable with the movement and not feel clumsy," he said. "If you have a problem with a knee, I will show you how to move your body to alleviate those problems that you're having."

Sentara nurses Cindy Coleman and Cathy Preston were also on hand to give attendees free blood pressure tests, cholesterol screenings and BMI reviews.

"It's just a good way for people to check on the wonderful progress that they're making, and whether it's making a difference in the numbers here," Coleman said.

Arriaza can be reached at 757-790-9313 or on Twitter @rodrigoarriaza0.

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9 Fitness Festivals Happening This Month To Help You Kick Start The Year

Getty ImagesThomas Barwick

If you feel like you've already ditched most of your New Year's resolutions (oh well...), here are the best fitness events and festivals happening in January to take you from the bar to the barre. And stretch.

1 Twice The Health x lululemon

When: 17 January

Where: lululemon stores Manchester, Spitalfields, Covent Garden, Westfield, Regent Street and Kings Road.

Price: Free

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Love a reason to make merry but also work out? Us too. The high energy double act behind fitness blog 'Twice The Health' are celebrating the success of their recently launched running club by throwing free 'running parties' from lululemon stores in Manchester and across London.

Head to your lululemon store of choice at 6:00pm to meet your fellow party-goers/lycra'd runners then get ready to set off at 6:30pm with a team of lululemon's best pacers. For Londoners you'll run to the Regent Street store where you'll be greeted with shakes and various goodies.

Excitingly this is the first time 'Twice The Health's' running club is heading North; and founders Emily and Hannah have promised that their Manchester running club will become a regular occurrence 'very very soon'. Laps are on us!

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2 Cold-Water Dip Meet Up With Team52

When: 20 January

Where: Brockwell Lido, South London

Price: Free

Sign Up

Start your year by throwing yourself in at the deep end and make a splash with Team52, a south-London based fitness collective, at Brockwell Lido in south London. Blast away your January blues with a cold-water dip and expect a major endorphin high as well as a boost to your immune system and circulation.

Already feeling cold at the thought of it? Fear not, if you take the plunge, you'll be rewarded with cake afterwards. Not to mention a prize for the wackiest swim hat.

As Lady Gaga sang in A Star is Born, 'I'm at the deep end, watch as I dive in'. It wasn't, but it could have been written about the cold-water dip at Brockwell Lido.

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3 Barre And Brunch At Orrery – Xtend Barre

When: 20 January

Where: Xtend Marylebone, London

Price: £40

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If 2018 was the year of barre then 2019, is the year of barre and brunch?

We think so. Xtend Barre, known for being one of the best barre workouts in London, are inviting you to work out for the morning at their Marylebone studio. An hour-long vigorous barre workout which is guaranteed to work up an appetite, as well as your glute muscles.

Thankfully the French restaurant Orrery just down the road is inviting attendees to sample their delectable new brunch menu in a private dining room. Bon appetit!

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4 Power Yoga With Matthew Feczko

When: 20 January

Where: Basement, Shoreditch, London

Price: Free

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Fancy being zen but with a bit of a kick? Frame London's star instructor Matthew Feczko is making it his mission this January to whip us all into shape and have fun while doing so. The instructor known for his toothy grin and love of lamé gym leggings will be hosting a free hour long 'Power Yoga' session at Blockhead Basecamp gym in east London, combining elements of Vinyasa and cardio.

The dynamic workout requires a lot of focus and stamina but promises benefits for both your physical and mental health.

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5 'Soul Woman Dance Class' By Soul, Power Nutrition

When: 25 January

Where: SPN, Tunbridge Wells, Kent

Price: £16

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Democracy and dance is the vibe for Tunbridge Wells gym SPN's latest dance workshop with this month's theme of Soul Woman, where the choice of music is in your hands.

Vote for either Rihanna or Aretha Franklin and get to 'Work' by bopping away to the winning artist's back catalogue. You'll be taught two dance sequences guaranteed to loosen you up and make you disregard any insecurities. You don't need to be a dancer to enjoy this session all that's needed is a can-do attitude and some 'R-E-S-P-E-C-T' for dance.

Did we mention it's free for members too? Go on and 'take a bow'…

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6 Oval Space Gets Framed

When: 26 January

Where: Oval Space, East London

Price: £25 for FRAME PLAYPEN and REBOUNDING RAVE, £5 for PICKLE FACTORY FRAME X FACEGYM

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The much-loved boutique gym FRAME is celebrating its 10thanniversary this year (Happy Birthday to you!) and kicking off the year-long party is a REBOUNDING RAVE at east London's Oval Space. Think rave music, glowsticks, hair braiding, a goody bag to sink all other good bags and a trampoline class to really shake off any festive hangovers, both literal and metaphorical.

After the class, there are Pukka lattes to be downed and an extra FACEGYM and Frame Quickie Butt Lift workshop across the way in the Pickle Factory if you've still got energy to burn.

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7 Jo Loves x Sweaty Betty Wellness Morning

When: 26 January

Where: Sweaty Betty Carnaby Street, London

Price: £37.69 (Brunch included)

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Doing pilates in a room infused with the scent of Jo Malone's popular 'Jo Loves' fragrances sounds like a dreamy way to start your Saturday, right?

Jo Malone and Sweaty Betty are collaborating for a zen-ful wellness morning with a Pilates session in a scented studio, followed by a delicious brunch at the hip Farm Girl Café. While you dine, Jo Malone herself will be giving a motivational talk on finding balance in life and building a personal brand. On top of this you'll receive a Jo Loves x Sweaty Betty goody bag. What's not to like?

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8 Another__Space's Urban Quadrathlon

When: 26 January

Where: Another__Space, Bank, London

Price: £30

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If you're one of those people who are always wanting to push themselves further, then Another__Space's urban quadrathlon is the endurance challenge for you.

Back by popular demand hardcore fitness fanatics will meet at Another__Space's Bank studio, hit the spin class 'Cycle' for 30 minutes, then run through the City of London, followed by 35 minutes of 'HIIT' (described on their website as a "high-energy punchbag workout") and finally unwinding with 45 minutes of yoga. Namaste.

Arduous? Yes, however you're post-Christmas body goals will love you for it.

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9 FitFest Oxford

When: 26-27 January

Where: Westgate Oxford

Price: Free (but book in advance)

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If you're considering taking up a new fitness regime but are too scared of fully committing, then FitFest Oxford is the answer. Offering a 2-day opportunity to sample everything from yoga, boxercise, spin classes, jump fit and hoop tone, this is a great chance to find out what works for you.

On top of this, Lush will be offering a workshop where attendees can make their own custom cleanser. Other popular beauty brands such as Aveda and Neal's Yard will be offering massages and facials. Sign us up!

Health-focused Jericho's Kitchen and the contemporary Indian food outlet Cinnamon Kitchen will also be there doing cookery demonstrations.

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Shoes Make the Difference When Starting to Exercise

[unable to retrieve full-text content]SATURDAY, Jan. 19, 2019 (HealthDay News) -- If you've vowed to be more active this year, be sure you have proper athletic shoes, a doctor suggests. "The right shoe is important for a runner as much as ...

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How to establish a new fitness routine – Simple but powerful pro tips from a coach

When it comes to fitness, sometimes actually starting a training plan is harder than the prescribed workout of the day.

And like all things in life, real progress in the gym is accomplished through consistent efforts over a long period of time. Don't let gimmicks or relentless infomercials fool you — unfortunately there is no magic fat-loss pill or overnight six-pack abs device on the market.

Let's take a step back and reflect on your goals for 2019. With several months until the first days of summer, you still have plenty of time to create and maintain a new fitness routine — no matter if you're starting from square one, or are an experienced fitness junkie looking to freshen things up this year.

Now is the time to start working towards the beach body (or other fitness-related goal) of your dreams. With these insightful tips from Frederik Aegidius, CrossFit Games competitor, and coach of Polar athlete Annie Thorisdottir, the 'Fittest Woman on Earth', you'll be sure to create and stick with a new fitness routine this time around.

Our takeaways? Keep your new fitness routine simple.

Do you have any simple tips for people new to fitness who want to create a routine?

Don't try to make extreme changes to your daily routines, as this often leads to a few weeks of successful adherence to the program followed by a fall back to the old habits. Make sure you know why you are making a change and become a fitter version of yourself.

What does the planning process look like?

Find your why, formulate a goal, draw up your roadmap and create small-but-measurable checkpoints to follow your progress.

What are some easy ways to ease your way into a more active lifestyle?

Make small changes, everyone can find 10 to 15 minutes every day to be active as long as it is made easy and the "entry barrier" is not too high. Start out with simple at-home workouts that don't require equipment or you leaving your house.

What are some ways to motivate people to stick with fitness long-term?

Finding the reason why you want to become fitter is the best way to stick to the regime long term. If you can convince yourself this process will not only be beneficial to you, but also to the people you care about, the likelihood of success increases tremendously.

What are hardships someone should expect?

You can expect days with low motivation, low energy levels and lots of stressors in your life. The important thing to remember in these situations is that dedicating time for YOU will most likely have a positive effect on energy levels and mood. It is scientifically proven that exercise releases endorphins and will make you feel better.

What does a basic fitness routine look like?

It does not have to be complicated to be effective: 30 minutes of higher intensity work two to three times a week is enough to maintain general fitness.

How important is it to set fitness goals?

It is important to set goals, no matter how big or small they might seem. You are much more likely to be successful if you can measure and track your progress – and creating goals is the first step.

How can you keep yourself accountable when it comes to fitness?

Creating a roadmap that will guide you to your goal is a great way to keep yourself accountable. Writing it down will further increase your chances of success. Having checkpoints along the road is also an effective way to increase accountability.

How can someone new to fitness track their progress?

Something that I have found useful is to create "benchmark" tests that I can redo and thereby measure my fitness. These tests can be anything from a one-mile run to 100 air squats for time.

The scores for these tests will be easy to compare to prior results but there is another factor that can tell us a lot about how fit we are. Using a heart rate monitor (Polar H10) or a wrist device (Polar Vantage V) you can see if you used the same relative effort to finish the work.

You might end up with the same score as a previous test, but with a lower average heart rate which means you are now fitter than the last time you did the test.

How does technology help create a fitness routine?

Tech can be a handy way to log your results and help you remember previous scores and give you extra motivation to try to beat those times.

For many people it is not the lack of desire to get fitter, but also a question of getting the reminder to do something for yourself. Wearing wrist devices that remind you regularly can also increase your chances of reaching your goals.

Let's say you're experienced, how can you switch things up and create a new FITNESS routine?

I would suggest to seek out experts in the field. If you are a runner, I would search runners forums to find proven programs.

The same rules apply for other fields as you will often find that trying to invent your own program will lead to more doubt in the process and less faith in the efficacy of the template.

Find a template that has a progression. It will start you of where you are now and gradually build you up to where you want to be.

How strictly should someone stick to their training plan?

To be successful in adding in a new routine it's very important that you don't teach your brain that it's okay to skip training regularly.

As with everything else in human nature, creating habits and making it part of your daily schedule is the best way to stick to your routines.

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From Couch Potato To Fitness Buff: How I Learned To Love Exercise

By: Maria Godoy | NPRPosted on: Wednesday, January 16, 2019

< < Back to

If you like this article, you should check out Life Kit, NPR's new family of podcasts for navigating your life — everything from finances to diet and exercise to raising kids. Sign up for the newsletter to learn more and follow @NPRLifeKit on Twitter. Email us at lifekit@npr.org. Follow NPR's Maria Godoy @mgodoyh.

I have become the type of person that used to mystify me. I … am a fitness fanatic.

That was certainly not the case a year and a half ago. Back then, like a lot of Americans, I was mostly sedentary (unless you count walking to meetings). Which is ironic, because, as a senior editor for NPR's science, food and health team, it is literally my job to know better. But, with two small kids, a full-time job and recurring insomnia, I didn't have the time or energy to work out. And I'm not going tell you how much I used to weigh, but it wasn't healthy.

So what changed? For starters, I reframed what I thought of as exercise.

"The research does now show that basically all movement counts, and anything is better than nothing," says Michelle Segar, a psychologist and director of the University of Michigan Sport, Health and Activity Research and Policy Center. She studies how we sustain healthy behaviors, and she says one big stumbling block for people is that they fail to take advantage of the exercise opportunities they can build into their daily lives, like taking the stairs or walking to work.

"I've been astounded that even up until today, very educated people don't know — don't believe — that walking actually 'counts' as valid exercise," she says.

That was a big hang-up for me. I used to think if I wasn't sweaty or huffing away on the treadmill for at least a half-hour straight, why bother?

But so much more counts as moderate exercise, science now tells us. There's actually a pretty geeky but cool scientific resource called the Compendium of Physical Activities. It's used by researchers to compare apples and oranges when it comes to exercise. And it uses a value called a MET, or metabolic equivalent.

"Just sitting, doing nothing, is a MET value of 1 — you're working at your resting metabolic rate," explains Loretta DiPietro, an exercise research scientist at George Washington University's Milken Institute School of Public Health. "An activity that, say, is 2 METs makes you work at twice your resting metabolic rate. So getting up and walking across the room is about 2 METS."

DiPietro says the Compendium lists the MET values for all kinds of activities — everything from mopping (that's about 3.5 METS) to line dancing. (That can be almost 8 METS!)

But to count as moderately intense exercise, the magic number you want to hit is between 3 and 6 METS. (Alas, even the most vigorous sexual activity falls just short of that, according to the Compendium — though DiPietro suggests with a laugh that more research may be needed.)

Turns out, lots of regular activities meet the magic mark. Climb the stairs slowly and that's 4 METs. Climb them quickly and it's nearly 9 METS, which means you're burning nearly nine times as many calories as you would just sitting. Even vacuuming counts, if you do it with gusto.

And researchers now know that the health benefits of these little movements add up. Just taking short breaks to get out of your chair and walk throughout the day can help regulate blood sugar and blood pressure, helping to ward off diseases like Type 2 diabetes and hypertension. And while it won't make you an athlete, moving throughout the day, even in short but repeated spurts, has been linked to a lower risk of dying prematurely. When you think of it as something that can be broken down throughout the day, the idea of getting at least 150 minutes of moderate exercise a week — as federal guidelines recommend — becomes less daunting.

"Think about it like putting pennies in a piggy bank," says DiPietro. "You think, 'Oh, I'm putting in three pennies here,' and you're thinking, 'Oh, this doesn't add up to much.' But at the end of the month, it does indeed."

Knowing this really changed the way I think about exercise. Instead of seeing exercise as all or nothing, I started to think about it like climbing a ladder. It's OK to start at the bottom rung and work your way up. So I started with small bursts of movement throughout my day. Instead of sending an email to a co-worker, I'd walk over and talk to them. I'd skip the elevator and take the stairs. I'd do squats at my desk and take short walks around the office whenever I could fit it in. I'd do one-on-one meetings with co-workers while walking and talking.

The more I did, the stronger I felt — and the more I wanted to do. I started using the elliptical that was gathering dust in my basement. I made a rule: I'm only allowed to watch Netflix while working out or moving in some other way (like washing dishes or folding laundry).

Then a curious thing happened: The more I exercised, the more my body craved it. These days, I even take spin class and do high-intensity interval training.

And while I did lose weight during this process (which was pretty nice — I am now at a healthy weight), that's not what's kept me going.

For me, exercise has become a bodily need. I just don't feel right without it. And while I used to think I didn't have time to work out, nowadays I don't see how I could get through my busy days without the energy I get from exercise. (And my insomnia is pretty much gone.)

As psychologist Michelle Segar notes, there are tons of documented mental benefits to exercise.

"We know that it helps people generate energy. We know that it boosts mood," she says. "We know that it improves executive functioning and all the tasks associated with that — focus, creativity. There are so many positives that happen when you move."

In fact, even though lots of people start exercising this time of year to lose weight, Segar says for many people, weight loss isn't actually a good motivator over the long haul, because it can take way too long to see any results, and our brains are not wired to strive for long-term payoff. Weight is much more a factor of what we eat — and eating a 600-calorie muffin takes no time at all. Working it off, on the other hand, takes a good long time.

Given that reality, Segar says focusing on the immediate rewards from exercise can be more effective at keeping you motivated.

"When you have more energy and you're a happier person, you bring that much more enthusiasm and energy and performance to your role in your work, your patience as a parent, [and] as a partner to someone," she says.

"Feeling better isn't just this selfish, hedonic thing — it actually is fuel. I consider energy from taking care of yourself as essential fuel for the things that matter most in our lives."

If you've been sedentary, adding more movement into your day is a good place to start an exercise habit. Just grab that bottom rung. Remember, you have to start somewhere.

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'I look for opportunities to take off my shirt!' RIPPED 50-year-old reveals how he got into the best shape of his life by starting his own fitness company after losing ...

'I look for opportunities to take off my shirt!' RIPPED 50-year-old reveals how he got into the best shape of his life by starting his own fitness company after losing everything in a market crash

Todd Vande Hei of Southern California started a fitness company aimed at CEOs from large companies after retiring in his mid-30s

Since founding his fitness company, Stark, Todd says he has gotten into the best shape of his life

The 50-year-old businessman  weight trains three or four times a week and does light cardio, stretching or yoga on his days off

Todd now weighs 160 lbs and works to motivate others to work out so they can feel and look as good as he does

By Dailymail.com Reporter

Published: 20:09 EST, 15 January 2019 | Updated: 20:17 EST, 15 January 2019

A butch 50-year-old CEO turned his life around to prove to our youth-obsessed society that men reach their peak of hunkiness and career success by middle age.

The credit crunch nearly destroyed alpha male businessman Todd Vande Hei, from Southern California, but now he is in the best shape of his life.

Determined to turn his life around, he started Stark, a fitness company aimed at CEOs from large companies, and in the process earned himself a nice set of pecs.

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Gains: Businessman Todd Vande Hei, 50, of Southern California reached his peak of physical health and career success at middle age, and now teaches others they can do the same

Active recovery: After losing his job in the carpet industry and struggling through the property market collapse, Todd founded fitne ss company Stark

Active recovery: Previously (left), Todd faced many medical issues including a one-time cluster of grand mal seizures. in the best shape of his life. Now (right), he's in the best shape of his life

Value: 'At my age, having a good physique is an experience worth savoring because I have a greater awareness of how fleeting everything is,' Todd said of his new physique

Todd ran a public manufacturing company in the carpet industry before being fired by the board of directors in his mid-30s. He then retired but lost everything five years later as the property market collapsed.

While Todd was employed at his old job he suffered a range of medical issues including neck pain, shoulder pain, lower back problems, high blood pressure and arrhythmia.

He experienced headaches and migraines four to five times a week, a nd even suffered a one-time cluster of grand mal seizures on a golf course. 

Caused by abnormal electrical activity throughout the brain, grand mal seizures are they are typically related to epilepsy, but can also be triggered by other health problems like low blood sugar or a high fever.

Like Todd, many people who suffer a grand mal seizure never experience another one. 

Todd teamed up with a personal trainer friend to found Stark, a fitness company inspired by Fortune 100 CEOs who building their own teams of specialists.

Instead of a single personal trainer, Stark's method uses a team of health experts including a trainer, nutritionist, a program designer and a neuromuscular specialist to help clients achieve their fitness goals. 

'Beginning with training, we added nutrition, supplements, then Chiropractic, and the n lastly Naturopathic Medicine,' Todd said, describing his company. 

Reaching high: Focusing on CEOs of large companies, the Stark fitness method uses a team of trainers and health experts rather than a personal trainer

Well-rounded: Clients of Stark use help from a trainer, nutritionist and a neuromuscular specialist to reach their fitness goals

Uphill battle: Todd (pictured before his transformation) now weighs 160 lbs and remains strategic in his approach to self-care

'As we became more sophisticated in our approach and applied treatments to the health issues I experienced, all of the chronic problems of the past faded away. The outcome you can see in my current photographs.' 

Todd documents his fitness progress on his Instagram, with the help of photographer Lauren Hillary. 

'I'm sh ocked and proud of what my team has been able to accomplish,' he has said of his success. 

'I don't completely understand all of the science but instead of keeping my shirt on at the beach because of embarrassment I now look for opportunities to take it off. 

'At my age, having a good physique is an experience worth savoring because I have a greater awareness of how fleeting everything is.' 

Todd weight trains three or four times a week while doing light cardio, stretching, yoga or kite surfing on his days off. 

The five-foot-seven CEO currently weighs 160 lbs and explains he sees himself as an example of what his company can help people achieve.

'Because I'm one of the founders of Stark and own the business, I have no problems with motivation,' he said.

'I represent the work product, and am, sort of, the "pace car'" for everyone else. In other words, if I'm not dedicated to what we do and how we do it, my ability to lead is diminished.

Proud: 'Instead of keeping my shirt on at the beach because of embarrassment I now look for opportunities to take it off,' said Todd, pictured before his transformation with his son

 Working hard: Like the Stark method, Todd's balanced fitness routine includes weight-training, cardio, stretching and yoga

Fearless leader 'If I'm not dedicated to what we do and how we do it, my ability to lead is diminished,' he said of his company

'My medical problems have been the biggest of my challenges but I don't think I'm a unique 50-year-old in that regard.  

'I'm just more aware of how much control I have over the outcomes, whereas in the past, I felt as though I was '"dealt a bad hand." And, so, I can't just go out and train hard like a 20-year-old. 

'I have to be strategic in my approach by doing constant self-care on those problem areas, taking the proper supplements, and relying on those members of our team to treat me.'

Todd doesn't think people are shocked at his age due to his grey hair and white beard but explained most young men tell him they hope to be in his shape when the reach 50. 

He had some advice for anyone starting out on their own fitness journey.

'Whatever your physiological state, whatever your ailments, you are in the driver's seat,' he added.

'Seek out professionals who are willing to care for you like an individual but take full responsibility for your health. And measure what you're doing and your progress like you would in any other important part of your life.

'In other words, don't just go to the gym, get on the elliptical, break a sweat, and fool yourself into thinking you've accomplished something. 

'If you measure, you will learn about your body, and over time, you'll be amazed at what you can accomplish.

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ASEAN to start naval exercise with US in 2019

SINGAPORE -- The Association of Southeast Asian Nations on Friday announced it would start a joint naval drill with the U.S. in 2019. The announcement came as the group prepares for its inaugural joint exercise with China next week.

As trade tensions between the U.S. and China seep out into the areas of defense and security, ASEAN defense ministers are choosing to maintain a balance between the two superpowers.

The joint exercise with the U.S. will start in 2019, ASEAN said in a declaration signed on Friday. The details have yet to be ironed out. Singapore defense minister Ng Eng Hen, who is chairman of the ASEAN ministerial meeting, did not say whether the exercise would be held in the disputed parts of the South China Sea, when asked at a news conference on Friday.

However, ASEAN carried out a computer-based maritime drill with China in August in Singapore. The first live-force drill, focusing on search and rescue operations, will be held next week in Zhanjiang, in China's Guangdong province.

"China proposed the maritime exercise with ASEAN and we decided to do [it]. The U.S. also proposed, and we could do it," Ng told reporters. "We are open to other exercises too. All exercises that ASEAN conducts with our ... partners, is a plus."

His comments reflect ASEAN's struggle to keep a comfortable proximity with both China and the U.S., amid the escalating tensions between the two nations. Both superpowers are crucial economic and security partners for Southeast Asian countries.

"ASEAN has always tried to walk the tightrope between the two great powers, US and China," said William Choong, Asia Pacific security analyst from London-based research institution the International Institute for Strategic Studies.

Already worsened bilateral ties between China and U.S., due to the tit-for-tat import tariffs they have slapped on each other's products, have become rockier following a near-collision between U.S. and Chinese warships in the South China Sea in September.

"We want a constructive relationship between the U.S. and China. We don't want tensions," U.S. defense secretary James Mattis stressed to ASEAN ministers at an informal meeting over lunch on Friday. However, the 90-minute discussion between Mattis and his Chinese counterpart Wei Fenghe on Thursday did not appear to bear any fruit.

Randall Schriver, the U.S. assistant secretary of defense for Asian and Pacific security affairs, who attended the meeting, said that the South China Sea issue was "an area where we will continue to have differences and talk [them] through."

Despite China's aggressive territorial moves in the South China Sea, relations between ASEAN and China have improved in recent years. Southeast Asian governments sought economic opportunities with China, most notably from its massive infrastructure investment program under the Belt and Road Initiative.

China and ASEAN in August agreed on a single draft negotiating text for the Code of Conduct in the South China Sea, moving a step closer towards completion of a code and helping to stabilize the area. China's willingness to build and maintain close relations with its neighbors is expected to endure as its relations with the U.S. remain cold.

There is increasing concern among ASEAN countries about relying too much on China's economic initiatives for future growth. However, on the economic front, "America has not really brought anything to ASEAN's table," Choong said. He said ASEAN members were keen for a stronger American engagement in the region. 

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ProMedica Doctor’s Orders: What to do before starting an exercise regimen

TOLEDO (WTOL) - Our Super Fitness Weight Loss challengers are off and running for this year’s competition, and you can join in at home, too!

There is a new player this year on the weight-loss coaching team -- Toledo Walleye Physician Dr. Matt Roth.

When you start an ambitious new workout routine like the Super Fitness Weight Loss Challenge at the gym -- or even if you’re working out at home -- heed the ProMedica Doctor’s Orders to start you off on the right foot.

It’s important to see your primary care provider before starting an exercise regimen to determine that you are in good enough health and to address any underlying issues, such as joint or heart problems. Your doctor will evaluate your current health and decide what activities may be best for you.

The American Heart Association recommends at least 150 minutes of moderate aerobic activity per week plus a strength-training activity at least two days per week for overall cardiovascular health. If you’re tight on time, you can break up your exercise rather than doing it all at once. Walking is a great place to start. It’s free, it’s easy, it’s enjoyable and it has the lowest dropout rate of any form of exercise. You can go for a morning walk, build steps by taking the stairs or park further away in the parking lot to walk more throughout the day.

Once you’ve built a walking routine, you can increase your speed or add an incline over time to add intensity to your walk. If you don’t enjoy walking, find another activity you enjoy, such as jogging, biking, swimming, or using the elliptical. Remember to warm up first and cool down after your workout to reduce your risk of injury.

For more health tips, visit www.promedicahealthconnect.org

Copyright 2018 WTOL. All rights reserved.

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How to kickstart your fitness goals in the new year

New Year. New You. New Goals.

We are two weeks into the New Year and many of us have new year's resolutions that we have just added to our daily schedules. Many of these resolutions typically have to do with eating healthier or exercising more.

I generally don't believe that we should be "starting over" at the beginning of each year when it comes to our health and fitness but the truth of the matter is, the year-end slump hits many of us and we end up parking our healthy and active lifestyles.

So when the year begins we start scrambling to the gym, hastily hitting the road for a run or two in an attempt to shed off any extra weight gained over the festive season. This is also when many of us set the New Year's resolutions and half the time they have to do with looking better, feeling better, exercising more, eating healthier and so on.

We all know that healthy eating and regular exercise should in fact be a lifestyle that is season-less, but life has its ups and downs and that's a given.

The trick is finding a way to pick yourself up and get moving again. We often need inspiration from others and that's why I'm here to share with you some tips and tricks on kick starting yourself and getting on with your 2019 program.

One thing is for sure, this year cannot be like last year so if you haven't decided what your 2019 fitness programme looks like it's time to level up, spice it up and kick it up a notch to avoid monotony.

First things first, there is so much variety out there and with that being said, you really don't have to force yourself to do something that you don't particularly enjoy. The truth is, if going to the gym is not your thing and you force yourself to get a gym membership, a few weeks or months down the line it might start feeling like a chore and you give it up. Or the opposite might happen and you fall in love with it and it becomes your new thing. It's a Catch-22 situation.

My advice to you before you make any commitment to any particular activity is to ask yourself what specific physical activity or "movement" you particularly enjoy. For example, you might say "I'm not a sporty person at all and the only type of movement I enjoy is going out for a night of dancing with my friends". Well, therein lies your answer!

Many people don't realise that dance is an actual sport and is very good for toning and strengthening muscles, burning calories and great for flexibility as well. This of course depends on what type of dance style you choose. So in this case my suggestion to you would be to sign up for a few lessons and if you enjoy it schedule to attend two to three classes per week to achieve your weekly quota of recommended exercise.

Just a reminder, the World Health Organisation recommends a minimum of five days of 30 minutes of exercise per week for general health. That is only 2.5 hours per week, which I know is definitely achievable.

My other tip for you is to schedule your training sessions in your diary like you do with meetings. These are meetings with yourself, to improve your health. If you falter with these meetings and don't prioritise them, you are compromising yourself.

To avoid being too harsh on you, think of it this way: If regular exercise and healthy eating keep you healthy and everything in your life works well, what do you think happens when you don't prioritise them?

You could potentially compromise the function of your entire value chain. You get sick and become unable to function optimally and therefore everything else that you are liable for receives 50% or less of your full attention and things fall apart.

The trick is to keep it simple. I'll give you an example of my plan for the first part of this year. I'm training for a marathon in June (which I have already signed up for) and my simple training programme for the first two months is road running on Mondays, Wednesdays, Fridays and strength and flexibility training on Tuesdays and Thursdays.

Simple. Straight to the point and it's all diarised. If I can achieve anything over the weekends, it's a bonus for now.

So with that said, start off by deciding what your chosen activities are, create a simple training schedule around them, set them as appointments in your diary and let's get moving!

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How to gain strength and improve fitness in your 50s, 60s and beyond

There are a ton of benefits to regular strength training, especially for adults over 50. Aside from just feeling better, overall, strength training helps us combat the natural functional decline that comes with aging, which can lead to frailty, disability and falls.

If you haven't done it in a while (or ever), though, it can be dangerous to jump into the latest trendy workout class or guess at which exercises you should do on your own. But don't give up and head back to the couch! As an experienced trainer, I'd like to offer some tips to help you gain strength and improve physical function in your 50s, 60s and beyond:

It makes sense to start slowly

You're all gung-ho to hit the weights so you can look like that movie star you admire, but doing every exercise you know the first time you go to the gym will make you much less likely to go back a second time. While some muscle soreness is a good sign that you've had a decent workout, you should never be so sore that you have trouble sitting, standing, walking or raising your arms overhead.

So, ease into this new habit a little. Pick four or five exercises (see "Prioritize Function," below, for suggestions) and do just one or two sets using a medium weight (or weight setting on a machine) that you can lift 10 or 12 times with good form.

Go for good form

Speaking of form, the quickest way to injure yourself while strength training is by using bad form. Luckily, there are two simple things you can do to make sure this doesn't happen.

First, you'll need to learn what the proper form looks and feels like. The best way to do this is to hire a certified trainer for one or two sessions, or until you feel comfortable on your own.

The other thing to do is pay attention to your body. Even when using proper form, you can still get injured by lifting a weight that is too heavy, or by doing so many repetitions that you pass the point of fatigue. A trainer can help you determine your starting weight, sets and repetitions, but as you progress on your own, pay attention during each repetition and stop as soon as you notice a form break.

The most bang for your workout buck

You have lots of good, important things to do with your time, so don't waste it doing ineffective exercises in the gym. Instead, focus on the most beneficial types of strength exercises — those that work multiple muscle groups at once and mimic the activities of daily living.

If you're wondering exactly which exercises will give you the most bang for your workout buck, these Fundamental Five are a good place to start (check out the links for instructions on how to do them correctly):

If you have a past injury or arthritis, or any other condition that makes you wince just reading that list of exercises, a trainer can show you modifications or substitute exercises that will still be highly beneficial and maximize your strength training minutes.

Increase weights and repetitions as you progress

With consistent training, you're bound to see some promising results early on. But to keep building strength, you'll have to progressively increase the physical challenge every few weeks.

To start, you can do the same exercises at the same weight and just increase the number of sets or repetitions. But once you can do two or three sets of 15 repetitions with great form, it's time to add some weight for that exercise.

A good rule of thumb is to only increase the weight by 10% (or the next available weight size) at a time. When increasing weight, drop the number of repetitions back down to where you started.

Read: Avoid these 7 exercises if you're over 50

For bodyweight exercises, like pull-ups, squats or push-ups, you can increase the physical challenge by using less assistance (such as moving from your knees to your toes on push-ups), or by doing the repetitions slower.

Recovery time is part of the process

Another way to avoid injury and reap the maximum benefit from your workouts is to take time off. The physiological changes that make us stronger and add new muscle fibers don't happen during exercise but afterward, during recovery. And, as we age, those physiological mechanisms move a little more slowly, so you might need an extra rest day each week, especially if you've recently increased weight, sets or repetitions.

At a minimum, take at least one day off between strength training days. It's a great idea to do some cardio on those days, but don't stress the muscles you've just worked. It's also wise to take an entire week off from strength training every six to eight weeks. This allows the body to recover more completely, and you should find that you're a bit stronger when you return to the gym after this layoff.

Get the right nutrition

As with any exercise program, good nutrition is important for gaining strength and muscle. But because muscle gain is weight gain, and weight gain can't happen without a calorie surplus, you'll need to eat a few more calories than normal. Just be sure it's only a few, and that they are high-quality calories.

You'll likely benefit from adding a little more lean protein to your diet, especially if you're over 65. Even more important, though, is to focus on maximizing whole foods and reducing or eliminating processed, refined, empty-calorie foods.

Don't miss: Why you need more risk in your life after age 50 — not less

An optimal diet for 50-plus adults who want to gain a bit of muscle should include lots of fresh vegetables, legumes, whole grains and fruits, and may include some lean animal protein, too.

The final thing to remember is that for building strength and muscle, consistency is key. If you start slowly, progress smartly and stick with your program week after week, you're bound to be impressed with your results. Who knows, you might even start to remind yourself of that movie star!

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Crossroads Fitness offers members challenging start to new year

Article date: Jan 8 2019

Registration remains open for a new year fitness challenge at Crossroads Fitness in Grand Junction.

The free, six-week The Best You Challenge will help members engage in healthy activities — including group exercises, step challenges, and training events. The challenge also will include nutritional talks and a weight loss component. The second of two challenge start dates is scheduled for Jan. 21.

Participants will earn points by exercising at the club and attending classes and other events. The more points participants earn, the more prizes they'll receive.

Crossroads Fitness operates a downtown location in the Alpine Bank building at 225 N. Fifth St. and an airport location at 2768 Compass Drive. For more information, call 242-8746 or visit www.crossroadsfitness.com.

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NATO's Arctic Exercise is a Good Start to Standing Up to Russian Militarization of the High North

The hand wringing can now stop. With the roll-out of Trident Juncture 18, the largest NATO exercise since the Cold War, NATO members are at long last upping the ante in the Arctic.

Trident Juncture, which runs from October 25–November 7, is a good indicator of how the security situation in the Arctic and High North has changed. The numbers are impressive: the exercise includes all twenty-nine NATO members, plus Sweden and Finland, and an impressive array of troops and equipment. The exercise involves 50,000 personnel, sixty-five ships, 250 aircraft, and 10,000 vehicles. The United States showed up in a big way: for the first time since 1987, it sent the USS Harry S. Truman along with a navy aircraft carrier strike group. Such an enormous effort is not an accident, nor is the exercise's location in Norway. According to NATO Secretary General Jens Stoltenberg, the exercise comes in response to the fact that the security environment in Europe has deteriorated.

Russia and the Contested Arctic

The reason, of course, is Russia, a nation which has intensified its Arctic focus, not always to the pleasure of its neighbors. And let it be said, NATO allies are not the only ones holding big exercises. Russia's just-concluded Vostok exercise in 2018 and Zapad in 2017 were also blockbusters.

Russia, more than any other country, has militarized the Arctic. It has revamped Soviet-era bases, built new ones, set up a new Arctic command and new Arctic brigade combat teams, and built new airfields and ports. It is beefing up its fleet of roughly forty icebreakers with nearly another dozen, some of which are nuclear powered.

At least on the surface, fortune has smiled on Russian Arctic territory, which contains vast oil and gas reserves. And Russia has not been shy about claiming/disputing the right to even more resources which may lie along its (or other nations') continental shelves. Russia also has the good fortune to control the North Sea Route (NSR), which has seen more warming than the North American side. While the route is still open for only part of the year, and the shipping industry is still leery of untested waters, the warming Russian route would allow ships that would normally transit through the Panama or Suez canals to shave many days off their voyages. This unexpected dividend allows Russia to flex some economic muscle—Putin requires all ships transiting the NSR to be escorted by Russian ships, for which they pay a hefty fee.

Hardly a good neighbor, Russia has made mischief through cyberattacks on countries in the region. It has violated national airspace and caused dozens of near-misses, bullied the Baltics and increased its submarine activity. Sweden, Finland, Estonia, Latvia and Lithuania, among others, are frequently harassed by Russian military activity near or within their territorial waters.

The Response Across Europe

The bellicose behavior of Russia in the Arctic and High North has not gone unnoticed.  Longstanding neutral countries such as Sweden and Finland have become "Enhanced Opportunity Partners" in NATO, and both are fully participating in Trident Juncture 18. Finland offered an air base 150 kilometers from Russia's Kola Peninsula and contributed significant air power along with 2,400 personnel. Sweden hosted U.S. Air Force F-16 fighters and contributed about 2,200 soldiers to the exercise.

Sweden seems to be inching ever-closer to full NATO membership. For the first time in twenty years, it hosted its own exercise, Aurora 17. It announced that it would increase its military forces from 50,000 to 120,000 and introduced conscription to help reach those numbers. It plans to buy sixty next-generation Saab Grippen fighter jets and more submarines. It will significantly increase its military spending from its current level, a bit over one percent of GDP. Recent polls show nearly half of all Swedes favor full NATO membership, a proportion that would have been unthinkable a decade earlier. Former prime minister Carl Bildt, writing about the NATO exercise, said "with no time to waste, Scandinavia is finally breaking fully with the Cold War era doctrine of neutrality, and embracing a more prudent and proactive defense policy." The catalyst for all this is Russia.

Other countries, too, are re-examining their military strength in the Arctic. Britain just issued a parliamentary report, "On Thin Ice," warning that the UK must beef up its defensive forces in the region and end its current era of what the report called "benign neglect." As an initial step, the UK will make permanent its current practice of sending eight hundred Royal Marines for cold weather training in Norway and integrate them into Norway's defense plans.

Norway clearly sees itself on the front lines of any Arctic conflict with Russia. In addition to the British contingent, it has also welcomed more than seven hundred U.S. Marines for ongoing cold-weather training, and is hosting the Trident Juncture exercise.

Iceland has reopened Keflavik air base (shuttered back in 2006) to host U.S. Poseidon P-8A maritime patrol aircraft, and the United States is spending $35 million in upgrades to Keflavik. Poland's Ministry of Defense just announced it is opening a new division with three brigades in the eastern part of its territory, less than one hundred kilometers from the Belarus border. It offered to pay $2 billion to have a permanent U.S. military presence on its territory, sweetening the deal by offering to name the base "Trump."

It's easy to overestimate Russian strength in the Arctic, and recent accidents and mechanical failures highlight its internal problems with an aging infrastructure and workforce. Living and working north of the Arctic Circle is still difficult. Last week, Russia's only aircraft carrier, the Admiral Kuznetsov, was damaged when the floating dry dock where it was being overhauled began to sink, toppling a crane across its deck. Loss of electrical power, which may have caused the mishap, occurs frequently. While the aging Kuznetsov may have gotten off lightly, the sinking of one of the world's largest floating dry docks could have long-term implications for Russia's ability to service and maintain is navy.

The Kuznetsov was not a one-off, and Russia doesn't have it all its own way in the Arctic. The Vorkuta mining disaster of 2016 showed the weak underbelly of Russian industrial safety. In general, occupational safety systems for workers have deteriorated as Russia has given priority to military expansion.

How Significant an Exercise?

Trident Juncture focuses on cyber defense, extreme weather conditions, how to respond to critical infrastructure attacks and how to coordinate a major defensive operation. For those who feel the United States and its allies are long overdue in countering Russian Arctic aggression, this holistic and complex exercise should be heartening. And give Russia credit for being able to accomplish what not even Trump could do: awaken a newly invigorated NATO, able to mount a credible response to Russia.

Exercises are by definition limited in scope. They make no permanent changes in equipment or troop strength. They don't result in additional icebreakers, new bases, nor a sense of a sustained commitment that transcends military and looks at the region from a political, economic, environmental and diplomatic perspective. That kind of vision can only come from politicians in Washington and other NATO capitals, not generals and admirals in the field, however good they may be.

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Fresh Start to Fitness: Full body workout using a snowboard, but no snow!

(KUTV) â€" Winter is here, which means you may have to get creative with your workouts, especially if you like to exercise outside or can't afford a gym membership.

Jeffrey Beck, exercise specialist from Intermountain Medical Center says you can complete the following full body strengthening and stretching routine a few times per week using a snowboard and you may be surprised with how good of a workout you can get!

1) Abdominal Rotation/Stretch: Place one end of the snowboard on the ground and put both hands on the other end. Scoot your feet back and hinge forward from the hips until you feel a stretch in the hamstrings. Raise your right hand off the snowboard and rotate your body while applying pressure to the snowboard with your left hand in order to keep resistance applied to your core. Return to starting position and repeat with the other side. Do 12 reps per side. Complete 3 sets of 12 reps per side. This is a great exercise for stretching the lower back and hamstrings along with strengthening the core! The back of a chair can also be used if a snowboard isn't available.

2) Squat Press: Grasp the snowboard and bring it up to chest level, feet should be shoulder width apart. Squat down until your thighs are roughly parallel to the floor. Drive yourself back up to starting position through your heels and press the snowboard above your head. Lower the snowboard back down to chest level. This constitutes one repetition. Complete 3 sets of 10 reps. This exercise is fantastic for revving up the heart rate and strengthening the upper and lower body simultaneously! Dumbbells can be used if a snowboard isn't available.

3) Good Mornings: Place the snowboard behind your head and hold onto it with both hands. Place your feet less than shoulder width apart and keep a slight bend in your knees. Hinge forward from the hips until your upper body is parallel to the floor. Return to starting position through that same motion. Complete 3 sets of 10-12 reps. This is an excellent exercise for strengthening the lower back and enhancing flexibility in the hamstrings! A broom or a barbell can be used if a snowboard isn't available.

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5 Products to Jump Start your Fitness Resolutions

This post is sponsored by BabbleBoxx.com.

2018 was one of the first years that I really stuck to my recurring fitness resolutions of getting more active. Starting since last February, I've regularly been working out at least four times a week… sometimes up to seven! I've been at the gym with hubby, hiking new trails in Vegas and Arizona, as well as joined a bootcamp which has really pushed me physically. Even though I haven't lost weight, I can feel my body becoming stronger and have actually found enjoyment in being active. I don't feel dead after workouts anymore— they invigorate me and I can't wait for the next.

So for 2019, I'm continuing my goals and will keep moving toward a more fit version of myself. To help jumpstart the year and as a little encouragement to keep "moving" forward, I've got a few new additions to my fitness must-haves when it comes to apparel, accessories and energy & recovery products.

I may be going a little backwards here, but one of the most interesting products I've added to my fitness routine is this Athlete Recovery Sleepwear Jumpsuit from Under Armour. What? Pajamas as part of my fitness routine? YES. Getting good sleep is such an integral part of recovering from your workout and renewing your body for your next one, and this jumpsuit is designed to actually help you restore muscle while catching Zs. It's a loose fitting one-piece and has a pattern inside the fabric powered by Celliant that returns infrared energy to your body, determined by the FDA to increase localized blood circulation. This increases the amount of oxygen reaching your muscles to restore your muscles faster.

So what does all this mean? It means that there can be less mornings of waking up sore so you can get back to your routine ASAP. Personally, I don't really push myself in workouts if I'm feeling super sore from the previous one. I'm hoping that this helps me become more consistent with my sessions so I can avoid the common one step forward, two steps back.

Also from Under Armour, I'm wearing one of their Seamless Longline sports bras during workouts and I'm loving it. It's super comfortable and I love the wide band for smoothing and comfort. This one is more of a low-impact sports bra and has a skinny pull-over strap design, and it's been perfect for hiking days, strength training and the elliptical.

To get ready for my workout, a little boost never hurts. The CELSIUS On-The-Go Powder Sticks have been super convenient to throw in my bag or keep in my car for a fast DIY energy drink. There are a ton of flavors available, but I'm loving Cranberry Lemon… it basically tastes like lemonade. One box comes with fourteen sticks that deliver the same benefits of the CELSIUS proven-to-function canned energy drinks. They're clinically proven to accelerate metabolism and burn calories & body fat while providing healthy energy. Plus, zero sugar and low in sodium means it doesn't screw with my diet goals (and it's only 10 calories!). The caffeine level is equivalent to 2 cups of coffee, derived from green tea leaves, ginger and guarana seeds for sustained energy vs. a spike and crash. I've added this to my water bottle before my workouts and I can really feel a difference in my energy levels and stamina. I also like that it's not carbonated, so I don't get bloated. You c an find the mix on Amazon, or in stores like Target and GNC.

Something new I'm trying to incorporate into my workouts is outdoor running. Adam and I have talked about doing a few races this year, so I've started to train for those. Now usually when I'm at the gym, I have earbuds in with my pump up music playing. However, they're a little scary to use outside since they're so noise-cancelling. When I'm running in the park or on the streets, being able to hear my surroundings is super important for safety reasons. I never even knew about open-ear headphones until I tried out the AfterShokz Trekz Open-Ear Headphones.

They use bone conduction technology that delivers sound through your cheekbones. I know— sounds crazy, but the music really is loud and clear when I'm wearing these, but I can still hear my surroundings! They sit comfortably around my ear and loop around the base of my head, and the best part is they stay in place while I'm running. I don't have to constantly adjust them, which is a huge dealbreaker for me when it comes to active headphones. I also like these for travel because I've definitely almost missed boarding a flight because I was watching videos on my phone with headphones, unable to hear the overhead announcements in my terminal.

Now, back to recovery: if I have a particularly rough (or great, depending on how you look at it) workout that leaves me sore the same day, Tiger Balm comes to the rescue. I like using the Tiger Balm Ultra Ointment, which contains the strongest concentration of Tiger Balm's herbal ingredients that sends heat to the muscles. It works fast and the warmth really helps sore and stiff or strained muscles. There are also Tiger Balm Patches available that are easy to just peel and stick right onto the area you want to target. You can find Tiger Balm ointment at drugstores like CVS, Rite Aid, Target, Walgreens and Walmart.

I am totally ready to take on another year of getting stronger, fitter and happier as I move more!

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