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This Guy Lost Weight and Built Muscle in Just 1 Week by Doing Burpees –

Posted: July 8, 2020 at 8:51 pm

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Following on from the challenge where he improved his pullup max in just one week by doing pullups for 10 minutes every day, Rob from the OnTheCheapTip YouTube channel has set himself a new task: doing 100 burpees every day for one week. It might not sound like a huge amount of time, but he's interested to see if he will get any results just from doing rep after rep of the notoriously exhausting move.

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On the first day he throws himself into the 100 reps, and is wrecked after the first 50, but pushes through, and feels the effects almost instantly. "I am feeling a little sore, and it's funny, because I am not just sore in one area, I'm kind of sore all over my body," he says.

After starting off with a simpler version of the move, on Day 3 Rob decides to increase the difficulty by doing the full exercise including the pushup at the lower end of the movement. As the week passes, he finds himself making his way through the 100 daily burpees more quickly and with less difficulty.

"I'm feeling good, my body's not in pain any more, I think I'm getting acclimated," he says on Day 6. "I'm looking forward to the next two days being a little less strenuous than maybe the first day."

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At the start of the week, Rob weighs 143.4 pounds, with 15.3 percent body fat. 700 burpees later, he weighs 141.2 pounds, with 14.8 percent body fat.

"I lost a little over 2 pounds, which is actually pretty good for 1 week," he says. "Even though it's not an extreme amount of weight loss, you can tell by my body that I did get a little bit more toned, which means I gained a little bit of muscle... On top of that, I lost an inch of my waist, which definitely shows improvement."

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This Guy Lost Weight and Built Muscle in Just 1 Week by Doing Burpees -

‘VPR’: Randall Emmett is ‘Working Hard’ to Lose Weight, Fans Notice and Love it – TV Shows Ace

Posted: July 8, 2020 at 8:51 pm

Vanderpump Rules star Randall Emmett is getting trim and fans are taking note. The Hollywood producer is noticeably slimmer in recent photos posted to his social media. He often thanks fans commenting on his weight loss. In a recent post, he confirmed that hes been working hard on getting healthier.

The VPR star is currently in Puerto Rico with Lala Kent. While the couple are enjoying the trip, its a working vacation. Randall is making his directorial debut with the movie Midnight in the Switchgrass. Us Weekly reports that the movie is finally filming again after a short hiatus due to the coronavirus pandemic.

The movie stars heavy-hitters such as Bruce Willis and Megan Fox. Rapper-turned-actor Machine Gun Kelly is also starring in the movie. In fact, he recently began a real-life romance with his movie co-star, Megan Fox.

Randalls photos get very different comments. A recent photo of him and Lala had fans speculating that she was pregnant. Shes wearing a tracksuit in the photo, which is very suspicious to some fans.

Over the July 4th weekend, another photo of the couple got a lot of comments aimed at Randall. Several fans wrote comments about Randalls visible weight loss. He replied to one fan saying that hes been working hard on getting fit and exercising.

See a comparison from four months ago vs. Fourth of July weekend.

Randall only recently began appearing on Vanderpump Rules. Even though hes been dating Lala since 2016, it was only on Season 8 that fans got a glimpse of Randall. Before that, no one on the show was allowed to so much as say his name.

As a result, many fans didnt really know much about Randall, let alone what he looked like. Fans did get hints that he was older and heavyset from VPRs James Kennedys comments. In fact, during fights with Lala, James would often make fun of Randall, specifically his weight.

As a result, fans didnt know what to expect with Randall showing up for Season 8. However, Randalls humor and obvious love for Lala quickly made him a fan favorite. His physical appearance didnt get much attention from fans.

But his recent photos where hes slimmer are gaining a lot of attention regarding his looks. One fan compared him to a young Lorenzo Lamas from Falcon Crest fame.

In addition to winning over fans, Randall won over James Kennedy, as well. The two are close friends a year after Season 8 of Vanderpump Rules. (Season 8 began airing in January, but was filmed during the summer of 2019.)

During the final episode of Season 8, James took Randall aside to personally apologize for his nasty comments. James recently celebrated the one-year mark on his journey to sobriety. His apology to Randall was part of making amends for his drunken behavior.

Randalls weight loss may have something to do with his upcoming wedding to Lala Kent. The couple were set to marry in April, but had to push their wedding back to sometime this summer.

Check back with us for updates on if/when Vanderpump Rules will return for Season 9.

Jennifer Havener grew up in a small town in Upstate New York. She earned her B.A in Writing & Literature from Naropa University in Boulder, Colorado. She always knew watching reality TV shows and soap operas, particularly 'Days of Our Lives', would come in handy someday.

'VPR': Randall Emmett is 'Working Hard' to Lose Weight, Fans Notice and Love it - TV Shows Ace

Healthy Eating Tips to Get Back on Track After a Holiday Weekend – The Beet

Posted: July 8, 2020 at 8:51 pm

So, you blew it with the calorie bank this Fourth of July weekend. Your fancy food tracking app pretty much had a meltdown after that fifth plant-based hot dog. Or perhaps you simply went a little overboard in the chocolate fudgesicles department. Either way, youll be the first to admit you veered off your healthy eating and weight loss goals and here we are. The good news? Youre not alone on Team Holiday Weekend Overeating, and with a few savvy tips to switch up your MO this week, youll be back on track with your nutrition goals in no time. Regardless of where you fall on the vegan spectrum, read on for our favorite tips to fight belly bulge after a long weekend of overindulgence.

If you [woke up and felt] a food hangover, get back on track immediately with the next meal. This is really the best route, instead of saying youll wait till after lunch or after dinner...or after tomorrow, Amy Gorin, MS, RDN, a plant-based registered dietitianin the New York City area, wisely counsels. Her suggestions? A cauliflower smoothieor creamy smoothie bowl. If youre looking for more shake-spiration, check out our Smoothies of the Day.

One of the most nutritious side effects of going plant-based? A whole world of greens, from collards to arugula, fast become go-to's when youre planning meals.Vegetables are unequivocally good for us and there is no denying that! Vegetables provide us with plenty of micronutrients and fiber to keep us healthy and satiated, shares Tiffany Ma, RD. Making sure we get a vegetable in at every meal is a great way to boost the overall nutrition content of our meals and get back on track to reaching our weight loss goals. These days, were loving these Grilled Tempeh Collard Wraps With Mango Salsa & Spicy Almond Butter Sauce.

It's challenging to go for the healthy choice if it's not available in your home. Having a holiday weekend can throw off your routine, says Shena Jaramillo, MS, RD, who recommends making a grocery list before you shop to make the healthiest choice the easiest choice. Some vegan pantry staples we love include canned beans, tomato paste and sauce, canned coconut milk, canned corn, nuts, peanut butter, and seaweed, to name a few.

Perhaps the corollary to Jaramillos grocery list guidelines above, Trista K. Best, Registered Dietitian with Balance One, says Simply don't buy, or get rid of, the unhealthy junk food you've been eating through the holidays. This doesn't mean you eat it until it is all gone and then start making better choices. Were looking at you, freezer stash of sugar-laden fudgesicles. Begin by removing the bad stuff and restocking with nutrient-dense foods. While I consider myself a plant-forward dieter I find it easier to make the necessary changes if I go completely plant-based for a week or more. This allows me to get over my cravings more quickly and reduces inflammation that has built up from bad dieting.

We, too, overdid it on the red, white, and bloody mary front. (Not to mention all those aforementioned wieners.) If you overdid it over the weekend, you may have taken in a good amount of salt, since both restaurant foods and processed snack foods may contain higher amounts of sodium, says Gorin. It helps to stay hydrated and get some of that sodium out of your system. Water is great, of course, as are foods that contain potassium, as this nutrient works to counteract sodium, she adds, noting that a nutrient-dense smoothie made with avocado is a good choice.

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Healthy Eating Tips to Get Back on Track After a Holiday Weekend - The Beet

Health Experts Weigh In on the Real Reason You’re Always Feeling Hungry – Yahoo Canada Shine On

Posted: July 8, 2020 at 8:51 pm

Photo credit: Getty Images

From Good Housekeeping

Ah, there it is again hunger, causing your tummy to grumble and your mind to drift away from the task in front of you. "Didn't I just have lunch an hour ago?" you might ask yourself as you make your fifth trip to peer into the fridge again. Hunger is natural and is supposed to be self-regulated; these days, everyone on talk shows and on Instagram seem to be talking about "intuitive" eating or listening to your body's needs, especially when you feel hungry. We bet you know when you've crossed a line, though, and "snacking" turns into an unintentional fourth or fifth meal. If you constantly feel hungry no matter what you're eating, it's time to think about what you're putting on the plate.

Sometimes, an unchecked increase in appetite can be explained by other health conditions or life situations (such as breast feeding), or even by medications you take. But more often, there may be other choices you're making during the day that might unintentionally add fuel to your endless appetite. Below, with the help of a holistic panel of health experts assembled by Good Housekeeping, we explore some of the reasons you may be feeling hungry all of the time and how to fix them, starting right now.

Believe it or not, sometimes our body processes thirst in the same way that it processes hangry pangs, and you could be mistaking thirst for hunger. Stefani Sassos, MS, RDN, CDN, the Good Housekeeping Institute's registered dietitian, explains that how much water you drink directly influences how "satiated" (full!) you feel during the day. "My biggest tip is not to wait until you're 'thirsty' to grab some water chances are that you're already dehydrated if you're feeling thirst or dry mouth," Sassos says, adding that most women need to consume at least 72 ounces of water each day (but that formula may depend on your size and activity level). "Set a schedule for yourself to space out your water intake throughout the day and make it a priority." Plus, upping how much water you're drinking on average may be a boon for weight loss if you're dieting or exercising, as Sassos links being properly hydrated to active metabolic rates throughout the day.

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How do you know if you're actually thirsty and not truly hungry in the moment? Try drinking a glass or two of water before you decide if it's time to eat again, and wait a few minutes. "You'll be able to gauge whether you're truly hungry or just thirsty," Sassos says.

Meaning, you may be missing out on a much-needed meal (like breakfast!) when you're burning through a bunch of energy during the day or, you're mindlessly eating when you're simply bored on the couch. Comprehensive research establishing the link between hunger and physical activity is lacking, but as Sassos points out, limited research suggests that exercise may trick your body into suppressing appetite during a workout (your body temperature may have something to do with that phenomena). If you're not eating wholesome meals before or after prolonged activity cycling, running, swimming, lifting weights, as examples you may be setting yourself up for intense hunger pangs later in the day. "You need proper nutrition to help repair your muscle," Sasso says, adding that she'll actively pad her meals with nutritious picks to "complement" her workout session.

Conversely, you may be engaging in distracted or mindless eating when you're sedentary (think: on the couch, at your desk, or in the car). "If you're sedentary most of the day and not doing much, boredom can certainly entice you to eat more," Sassos says. "If you just ate and know you should feel full, but are bored and want to eat more, consider distracting yourself pick up a book, or actually get up and exercise! If I know I'm just bored and not hungry, I'll hold a plank for a minute and that craving will go away."

Fiber is that magical ingredient that makes a meal feel really filling as opposed to something that doesn't really satisfy you after you've finished eating, explains Julie Benard, M.D., a board-certified pediatric obesity medicine specialist and a pediatrician within the University of Missouri Health Care system. "A diet low in fiber can cause frequent hunger, as fiber is broken down slowly by our gastrointestinal tract, which leads to more stable blood sugar levels and therefore less feelings of hunger," she says.

You should be aiming to eat your way through 25g of fiber throughout the day, Sassos says. But you don't have to painstakingly count at first: Load up on meals that are highly fibrous, that incorporate things like avocados, beans, or most nuts as the main attraction. You should feel the results soon thereafter: "High-fiber foods may actually take longer to chew, are slower to digest, and promote satiety," Sassos says.

Dr. Benard and Sassos don't want you to believe all carbs are bad: Whole grains, fruits, and vegetables all contain naturally occurring carbohydrates, and they are definitely pillars of any healthy diet. Refined carbohydrates, however, should be enjoyed occasionally. White breads, pasta, and pastries, among many other items that are also high in saturated fats and sugar, cause a spike in insulin, a hormone that helps regulate blood sugar. "We get an initial burst of energy and satiety from these starchy and sugary treats, but then insulin causes our body to burn through that sugar quickly," Dr. Benard explains. "This leads to subsequent rapid declines in blood sugar that trigger our feelings of hunger once again."

Sugar is a carbohydrate too, and it's often the main ingredient in refined carbohydrates alongside classic desserts that you're thinking of right now. You probably are sick to death of hearing about that afternoon "sugar crash," when your blood sugar plummets after eating something very sweet, which later causes you to reach for even more food to help you get your blood sugar back up again. But did you know that repeatedly working your way through this cycle may cause lasting damage? Sugar and refined carbohydrates play into constant elevated blood sugar that can lead to insulin resistance, when your body can't use glucose from your blood for energy (a form of prediabetes), Sassos says.

"Interestingly enough, insulin shares similarities with leptin a hormone that helps to regulate appetite and weight control," she explains. "Lepin and insulin actually directly regulate each other, and in the case of insulin resistance, this will cancel out the 'appetite-control' effect and can lead to a vicious hunger cycle." Sugar is naturally found in nutritious items like fruits, but if you can identify snacks in your daily rotation that are high in added sugars or processed carbs, those are some of the first items you should cut back on.

If you're new to trying out a vegetarian or vegan diet, this could be especially true. And protein doesn't just mean red meat! It includes lean fish, poultry, and plant-based items like tofu or lentils. "A diet low in protein can also lead to frequent feelings of hunger, even though one may be consuming a higher amount of calories," Dr. Benard says.

She explains that a hormone called ghrelin is the hormone responsible for our hunger pangs at the molecular level, and is released when the stomach is empty. Our stomach is stretched in the process of eating, thus decreasing the levels of ghrelin released, but "what we're eating can determine how long our ghrelin levels stay low," Dr. Benard says. "Protein is the most effective nutrient at keeping ghrelin low for longer periods of time, especially compared to carbohydrates." Science!

Which is why you may always fall prey to a post-lunch (or dinner) snack later on. "A lot of people will tell me they're 'being good' with their nutrition up until the afternoon, where cravings hit and they just fall off the wagon," Sassos explains. "When I go to analyze their 'good' mornings, it's usually just low-calorie! Restricting yourself early in the day actually may set you up for failure as the day progresses."

There's been a lot of debate around skipping breakfast recently, and some dieters swear by restricting their meals to certain hours of the day (often referred to as intermittent fasting). Regardless of when you choose to eat your first meal of the day, it should be full of nourishing items alongside plenty of water, Sassos recommends. "Im a fan of bulking up that breakfast and lunch meal with lean protein, healthy fiber, and tons of vegetables to keep you full for hours," she says. "Eating fiber in the morning can help to control afternoon cravings, and I like to look at it as making an investment to help you have a successful day."

Feeling hungry might be a side effect of purposefully not feeding yourself because you feel that you've "lost control," says David Schlundt, PhD, an associate professor of psychology at Vanderbilt University and a member of the university's Diabetes Research and Training Center. "Food provides some temporary relief from negative emotion, but hunger is rarely the trigger for emotional eating It's a problem when people impose unrealistically strict dietary rules on themselves," he says.

For example, if you believe that you shouldn't eat breakfast because it'll make you gain weight, then you will likely feel hungry when you skip it and then break other self-imposed dietary rules. "An example might be that you believe donuts are bad, but when you're hungry and there's a donut in the break room, you pick up two when no one is looking," Schlundt explains. "This becomes a problem not because you took in calories your body was telling you to do that but because the perceived rule violation is a negative experience leading to guilt, self-blame, and abstinence violation. This is the extended loss of control that occurs as a result of your self-defined dietary violation."

This behavior can lead you to be extremely restrictive in what you eat, when you eat, or how much you eat later on, Schlundt says, all factors that can influence your appetite.

Ah, yet another way that sleep can impact our daily lives. Not getting enough rest at night may inadvertently affect how much you're eating throughout the day, especially if you're frequently getting less than 7 hours of sleep. "Feeling sleep deprived can do a number on our will power, as we then tend to not make the best nutrition choices," Dr. Benard says, like easy ready-to-eat items containing refined carbs and sugar. "On a hormonal level, some studies also suggest that a lack of sleep may be associated with lower levels of leptin our 'feeling full' hormone and higher levels of ghrelin the hungry hormone."

These hormones may be at the heart of why sleep deprivation has been associated with excessive weight gain over a longer period, Sassos says. A landmark study published in the American Journal of Epidemiology followed 60,000 women over 16 years while recording their sleep habits and dietary functions alongside other lifestyle aspects; it noted that women who slept 5 hours or less per night had a 15% higher risk of becoming obese, and were 30% more likely to gain 30 pounds in the same time frame compared to women who slept 7 hours each night.

All to say: You should be doing everything in your power to establish better sleep hygiene, and work on creating a better-for-you bedtime routine.

"I like to categorize cravings by whether they're coming from above the neck or below the neck," Sassos explains. "Above the neck cravings are emotional, often come on suddenly, and aren't satisfied even if you do eat a full meal. They may trigger feelings of shame and guilt, and you may feel like you have no control over your food choices."

On the flip side, then, "below the neck" cravings are actually a sign of physical hunger that you shouldn't ignore, Sassos says. "These cravings build gradually, and many food options sound appealing. Once you're sensibly full, the cravings go away. Below the neck cravings aren't associated with any feelings of guilt or anger, but rather you feel satisfied or even relieved after eating that particular item or meal."

Stress has a terrible way of impacting much of our lives, including how much we eat; the flight-or-fight response associated with stress can lead to an increase in hunger later on (the Cleveland Clinic even lists hunger a side effect of stress). But more seriously, Schlundt says that a severe, sustained change in appetite is one of the main symptoms of major depressive disorder. "There are two types of people: Those who eat more when depressed, and those who lose interest in food when depressed," he adds. "Eating more when depressed may be more complicated than just increased hunger. It is probably some degree of loss of control over behavior rather than hunger alone."

If mealtimes have become an unstable part of your day and feel that it might be due to anxiety, depression, or emotional trauma, you should consider seeking out professional help. The American Psychological Association's Psychologist Locator tool can help you find a licensed therapist in your area that takes your insurance.

Underlying conditions like these can be the source of your insatiable appetite, but this is probably the least likely explanation for feeling hungry all the time. "Increased hunger can certainly be a sign of diabetes, alongside increased thirst or frequent urination," Dr. Benard says. "It also could be a sign of hyperthyroidism, which goes hand in hand with an increased heart rate, feeling jittery, or losing weight without trying There are rarely genetic changes that can lead to insatiable hunger as well."

If you feel like you've exhausted the suggestions on this list to no avail, it's time to schedule a checkup with your healthcare provider, where you can address your diet and other aspects of your hunger in depth. Your appetite may be caused by a condition that's beyond your control and could require qualified attention.

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Health Experts Weigh In on the Real Reason You're Always Feeling Hungry - Yahoo Canada Shine On

How Collingwood can revive their season amid off-field turmoil – ESPN

Posted: July 8, 2020 at 8:51 pm

Collingwood's couple of weeks from hell have been some catalogue of disaster coming from quarters you'd hardly anticipate dealing with during the course of an AFL season.

The first blow was routine enough, the potential loss for the season through injury to a key part of the machinery in defender Jeremy Howe. Then, however, a series of off-field events just as the Pies were attempting to rebound from their first loss of the season.

There was the ramping up of the fall-out between former premiership defender Heritier Lumumba and his old club. Steele Sidebottom's "bender" and subsequent four-week suspension. President Eddie McGuire's ham-fisted attempts to mitigate the damage. Then Jordan De Goey's sex abuse charge.

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It would be a pretty remarkable football team which could withstand those ructions without some impact on its performance. But there's a bit of an issue emerging with Collingwood in an on-field sense, too, and it's independent of the weight of outside pressures.

Given the Pies are only half-a-game outside the eight, it's hardly yet a full-blown crisis. But the difference between Collingwood's best and worst has been an unusually fine line, the foundations of its game standing up in defeat.

Which raises an obvious question. Does the way the Magpies play their football offer enough bang for their buck (or, pardon the pun, 'Bucks')?

It's no secret Collingwood likes to play a high-possession brand of football. The Pies have been the No.1 team for disposals each of the last two seasons and are again so far in 2020. That's as much about its defence as it attack, and by and large it's proved very successful.

The Magpies are careful with the footy in hand. It means that when they lose possession, the opposition has greater difficulty converting those turnovers into scores, winning the ball back either in tough scoring positions, or with the Collingwood defence already well-set. The Pies were second only to Geelong for fewest points conceded in 2019, and are currently third.

It's the caution with the ball going in an offensive direction which can cause them grief. Particularly when Collingwood's key forward targets are either struggling, injured, or prone to bouts of inconsistency, as have Mason Cox, Ben Reid and Brodie Mihocek respectively.

The Pies' "go-tos" in terms of goalkicking are very much their medium-sized and small forwards. Last year, Collingwood's leading six goalkickers totalled 161. Only Mihocek could in any way be classed a tall target. This season, the top six currently have 31 between them. Again, Mihocek, with eight goals, is the only tall.

For the likes of De Goey, Jaidyn Stephenson, Jamie Elliott and Will Hoskin-Elliott to have scoreboard impact, they need to be found in space on a lead. That requires quick, clean delivery inside 50.

But too often, the Pies are laborious going forward, eventually forced to either bomb speculatively to marking targets who can't get the job done, or to the "in-betweeners" who, given that slow delivery, too often have no space in which to lead.

Move the ball quickly, as Collingwood was able to do in round one against the Western Bulldogs and again in the round three victory over St Kilda, and the scores come. When slowed, as the Pies were again last Friday night against Essendon after scoring the first three goals, and it's death by a thousand kicks.

Over the course of 2019 and so far this season, the Magpies, despite their No.1 ranking for both disposals and uncontested marks, ranked only eighth for points scored. What's just as, if not more significant, is the teams which score most heavily and move the football quickest. In almost every case, they're the same teams.

Champion Data statistics show that Collingwood ranks only ninth for offensive efficiency (points scored per 50 minutes the ball is in the forward half) over 2019 and this season. Last year, fellow finalists Richmond, GWS, Geelong and West Coast were all ranked top four.

A good measure of ball movement speed in the lead-up to goal is disposals in the midfield and defensive zones per score. Last season, the teams with the lowest disposals per score were, in order: Brisbane, Geelong, Richmond, West Coast, Hawthorn and GWS. Where did they rank for points scored? First, second, sixth, fifth, 11th and fourth respectively. Collingwood ranked 13th for disposals per score in midfield and D50, and eighth for points scored.

In 2020, the teams with the lowest disposals per score are Brisbane, Port Adelaide, Geelong, Carlton and GWS. And their points scored rankings? Third, second, first, seventh and fourth. Collingwood is a lowly 15th for disposals per score and 10th for points scored.

They're pretty obvious discrepancies to the other "top" teams in the AFL. And look even worse given the amount of football the Pies routinely win, even in defeat, and the presence of names like Scott Pendlebury, (until last week) Steele Sidebottom, Taylor Adams, Adam Treloar, not to mention a large support cast going through midfield.

Last week against Essendon, from its first three goals in 12 minutes until the final term, only four of 19 Collingwood chains of possession from the back 50 ended up in the forward 50.

In the last quarter, when the Pies, the best part of five goals down, had no choice but to throw caution to the wind, that figure was a far healthier three from eight. Surely, there's a clear message there.

You can't stop Collingwood winning the football, it seems. But if you can slow them down, the impact is just as pronounced.

As coach, Nathan Buckley can't necessarily control how well teams defend against his. But he can do something to control how his own team attacks. And right now, more dare and less of a defensive mindset would help fix at least the on-field component of Collingwood's current issues.

You can read more of Rohan Connolly's work at

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How Collingwood can revive their season amid off-field turmoil - ESPN

How to Return to Your Normal Gym Workouts Without Getting Injured – Runner’s World

Posted: July 8, 2020 at 8:50 pm

This is a rapidly developing situation. For the most up-to-date information, check in with your local health officials and resources like the Centers for Disease Control and Prevention (CDC) regularly. This story will be updated as new information becomes available.

With gyms closed during the coronavirus outbreak, weve all shifted to living room workouts, sweat sessions at the local park, or an extended rest period for the last few months. But as states begin to slowly reopen, that means your local gym will soon be open again if it is not already.

Though if you choose to go back to the gym, your workouts will probably look a little different and may include wearing a mask, reserving gym time, training outdoors, or wiping down equipment before and after use. You might also be worried about how this extended time away from access to gym equipment has affected your fitness, and what exactly you should do to resume strength training for the first time to avoid injury.

The key here is to keep working out safely. Its important to exercise, even during a pandemic as it can help boost your immune system, but its also vital that you dont overdo it, as too much exercise may actually compromise your immunities.

So, we tapped Tony Gentilcore, C.S.C.S., founder of Core in Brookline, Massachussetts, Kara Miklaus, NASM-certified trainer and co-owner of WORK Training Studio in Irvine, California, and Guillem Gonzalez-Lomas, M.D., Sports Orthopedic Surgeon at NYU Langone Health to find out exactly how you can safely ramp up your workouts as you get back into the gym or take your home training to the next level.

(As coronavirus cases continue to rise across the country, before making any decisions, check with local health guidelines. You can find a directory of state health departments here.)

As you head back to the gym, your new routine should be based off of how much you worked out during quarantine. If you worked out five days a week, congratulations you are among the few! But if you didnt exercise at all or performed one to two workouts per week, add in one extra workout per week for as many weeks as it takes to hit your goal.

For example, if you didnt work out at all over the past few months, do just one workout your first week back. The next week try two, the third week try three, and so on until you meet your training frequency goal, suggests Miklaus.

As a general rule of thumb, you should keep it easy. Gyms have been shut down for around three to four months, and its going to take you that long to get back to where you were beforeits not going to take a week, says Gentilcore.

Doing too much too soon can easily lead to injury, Lomas says, even if you feel fresh and capable. A frenetic increase in activity can leave you with delayed onset muscle soreness, which may then incapacitate you for a few days, putting you right back to where you started.

Instead of trying to stubbornly will yourself into fitness in record time, use the re-initiation as an opportunity. Start light and short. Focus on proper technique and gradually increase the intensity, Lomas says.

For additional resistance, starting at about half the volume you were at when you were in the gym before is a good place to start, Gentilcore says. For example, if you were bench pressing 60 pounds, start back with 30 pounds and build from there.

He suggests selecting a weight which you can lift with 2 or 3 reps in reserve. That way, its heavy enough that youre building strength but not so heavy that you lose your technique or compromise form. The weight should not be so light that you could perform 20 reps when the workout calls for 10 reps.

Youll know how to properly scale up in weight when you can go beyond your failure point. This means, for whatever rep count youre doing (5, 10, 20, etc.), it should feel like you cant do one more rep after that.

For example, if youre doing 15 bicep curls with 15 pounds and you get to rep 15 and feel like I could do this forever! then its time to pick up those 20-pound dumbbells, says Miklaus.

As a general rule of thumb, you can add 5 percent to the previous weeks load. For example, if you can barbell squat 100 pounds comfortably and with good form for a week, increase the weight to 105 the following week.

Thats a conservative, but safe progression, says Gentilcore. If you havent been doing much, your tendons and ligaments may be cranky and weak. Ramping up gradually will help you avoid run-sabotaging injuries such as torn ACLs, hamstrings, and ruptured Achilles tendons, Gentilcore says.

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A proper warmup is essential, says Lomas. Functional warmups involving light jogging, cycling, light plyometrics (such as skipping and dynamic stretching) are most beneficial before a workout. It will also prep your mind as well as your body.

The idea is not just that your joints and muscles should get a healthy increase in blood flow before getting stressed. You also want your brain to be lasered in on your musculoskeletal system. Proprioceptionthe brains ability to locate its limbs in spacegets enhanced after warmups that stress coordination and flexibility. Its that unconscious focus that will minimize your chance of planting your foot the wrong way, or doing that last awkward clean, Lomas explains.

And, you should take time for recovery, too.

I think going for a walk is the most underrated form of recovery. A lot of people think they have to do ice baths, break out the massage guns, etc., for great recovery, Gentilcore says. But in reality, just going for a walk will really aid muscle recovery and alleviate soreness.

A massive hidden benefit of enforced rest is that it wipes the slate clean, Lomas suggests using this time to break your old patterns. If you didnt do bodyweight exercises, try them. If youve never done yoga, do a class. Adding cross-training can help reduce injury risk and make you an overall better runner.

[Smash your goals with a Runners World Training Plan, designed for any speed and any distance.]

If you havent trained at all in months, you should expect it to take the same amount of time to get back into your precoronavirus shape as it took to get out of that shapemeaning, if you didnt workout for three months, you might have a three-month road ahead, says Miklaus.

In reality, most of us have been doing something at home. Within four weeks of regular and systematic training starting light and gradually increasing, you can expect to be close to your previous standards, Lomas says.

And, taking time for recovery is essential, says Gentilcore. He suggests setting up a simple mobility circuit using bands or body weight on your off days to give yourself a day of recovery while still working toward your goal. Even going for a brisk walk will be really beneficial.

Heres where you have to have an honest conversation with yourself, Gentilcore says. Have you done nothing? Have you been doing the best you can? If youve been doing anything, you shouldnt need to treat your return to the gym like a total newbie. Youll still want to be cautious and not go full-out right out of the gate.

But your return really depends on how intense your bodyweight workouts have been, Miklaus says. Your muscles wont have completely atrophied during quarantine even if you didnt work out. You just might have to go lighter in weight or lower your reps or sets, Miklaus says.

And, dont be too hard on yourself. Most people have taken some time away from the gym unless they have a really sweet home setup, and are probably in the same boat as you, Miklaus says. Dont let perfection be the enemy of progress. Moving at all is better than moving not at all.

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How to Return to Your Normal Gym Workouts Without Getting Injured - Runner's World

Dr. Frankovich: Slow Test Results, Why We Can’t Have the Same Info as Our Neighboring Counties, and More – Redheaded Blackbelt

Posted: July 8, 2020 at 8:50 pm

Humboldt Countys Public Health Officer Dr. Teresa Frankovich has been answering questions since the stay-at-home orders were instituted on a two question per media outlet roughly three times a week basis. The Emergency Operations Center takes the questions, and staff reads them on camera for her response. The resulting video, called a Media Availability, is then provided to news outlets at the end of the day.

Here are some of the main points covered in the July 6th Media Availability session with a summary of answers from Dr. Frankovich, followed by questions we would have liked to ask in response if appropriate.

Media Question: There have been some anecdotal reports of Redwood Acres testing site losing tests (and thereby not having results for those tested) as well as delays as long as nearly two weeks on getting test results. Is that something that you are aware of and how is it being addressed at the county level?

Answer by Dr. Frankovich:

So you know the Optum site that we have at Redwood Acres was initially an enormous gift for the county and and it still is a really good resource for us, but at the outset we were one of a small actually were the first county to begin using the Optum site and whats happened as testing has expanded across the state and vastly more people are being tested, these sites such as Optum and Verily that send their specimens to large commercial labs are finding that those labs are getting backed up and so its causing a delay in processing specimens and reporting specimens which is hugely problematic.

You know no one wants to find out six days after they have been tested that theyre positive; both the individual and for contact investigation purposes we need to have speedier test results. What Ive been hearing recently is that turnarounds have been as long as six to eight days in general and we need it much quicker than that so we are very actively at the county level investigating other opportunities for testing that we may be able to utilize and have some better turnaround times in the system.

2 mins in:

Media Question: Also, are there any other similar problems being seen at other local testing sites (ie Garberville and Willow Creek)?

Answer by Dr. Frankovich:

Well again, when were talking about Garberville, that was our Optum test site from Redwood Acres. Although it is not designed to be a mobile test site by Optum, we pleaded with them to be able to take the set up off site so that we could get to some areas that are underserved. And we are able to continue doing that, although were somewhat limited in how often we are able to. In Willow Creek that is a Verily, which is sort of a just another entity like Optum that was doing that through Trinity County, that site actually has been challenged by you know low turnout and so Trinity is no longer going to come on a regular basis to Willow Creek but said that they would be able to come and help us out if there was an increased need in that area. To the question- the previous question about losing tests- that is not, as we understand it, an issue of the local company losing the test; its an issue of the tests getting sort of lost at the lab; at the referral lab. Sometimes its not really a question of being lost, but specimens may just, you know, not be able to be tested for various reasons or have indeterminate results and not satisfactory and so they have to be redone to have an accurate result.

3 mins 25 sec in:

Media Question: At the Redwood Acres site, residents are seeing long wait times to get an appointment, long turnaround times for results, and even instances of being asked to get retested. How confident is Public Health that our case count (of both positive and negative cases) is accurate? Also, how can Public Health and the community understand how widely the virus is circulating if there are issues with testing?

Answer by Dr. Frankovich:

So, good questions; in terms of the case counts, you know the issue really is one of delay. So ultimately these tests that have long turnaround times we do get the results but it takes much longer, so on a day-to-day basis were not able to report as accurately about results for that reason.

In terms of the accuracy of those tests, I have confidence in the accuracy. The actual number of tests that are not able to be run or have problems are actually relatively small; the real issue is the delay. So once we have the results you know we feel confident in them in terms of how widely its circulating, frankly you know the lag time for this testing being about a week to sometimes slightly longer means that our numbers are delayed but ultimately from a surveillance standpoint you know were able to see trends over time. I think whats a more important issue is the one we discussed which is that the turnaround time being long makes it less useful for contact investigation being able to promptly isolate and quarantine people.

4 mins 50 sec in:

Media Question: Mendocino and Lake counties both are very rural like Humboldt, each has fewer total cases than we do as well as smaller populations, and yet they release current hospitalization data. Could you please provide that information or explain why you feel our situation is different than theirs?

Answer by Dr. Frankovich:

Well, I think you know, weve talked about this before. Public Health historically has had great sensitivity to concerns about revealing peoples identities- basically, publicly stating their confidential health information. I think most of us appreciate the fact that thats a good idea. You know, that we dont want our personal health information discernible to our neighbors. And so in small communities, if your neighbor gets hospitalized and then you hear theres a new hospitalized COVID patient, sometimes thats enough to make you go Hmm, I think thats whats going on here, that type of thing. And so for that reason historically again, Public Health has not put out small numbers at a time.

However, COVID seems to be a different environment and information that normally would not have been given out in this fashion is, and its actually now becoming available at the state level. And what wed like to do actually, is there is a state site that reports on the daily hospitalizations, so well make that site available to the public; provide that link so that you can see that information if youre interested. It may not be exactly accurate on a day to day basis but it will give people a general idea about hospitalizations.

Media Followup questions were unable to ask because of the format:

Apart from any surge capacity, please tell us exactly, using a numerical identifier, how many ICU beds are available in the county- not occupied, but rather open and available?

6 mins 30 sec in:

Media Question: When doing local contact tracing, does/can the health dept ask people whether or not they have gone to a recent protest?

Answer by Dr. Frankovich:

We can ask about everything and we typically do. What were looking at is where have you been and what have you done in, you know, the 48 to 72 hours before you develop symptoms, or before you had your test date that was positive. And so, anything that youve been doing in terms of gatherings and contacts with other individuals is relevant and important. and so, yes that is information that we do ask in the context of our larger investigation.

7 mins 10 sec in:

Media Question: Before 4th of July, the governor said, Any public or private events this weekend that include people who do not live together in the same household should not happen. This includes family get-togethers. What message do you have for the people who ignored that suggestion over the holiday weekend locally?

Answer by Dr. Frankovich:

Well its probably no secret that Ive been frustrated by this, and I think you know I completely understand the desire to socialize and have a bit of normal life as we had known it. The problem is, is that I can tell you absolutely, that as were dealing with new cases coming in, and calls even that were over the weekend here, that there are people who are becoming ill or exposed in settings like birthday parties, visiting family. Either our residents going elsewhere to visit family and coming back exposed, or exposed family members coming here and exposing the household. And so there is no doubt in my mind that a lot of what is driving our increases going forward is gatherings. And as much as I hate to say it we really, really need people to be able to limit those gatherings outside their household unit and it wont be forever, but its important now.

Again the real issue is not trying to make our cases zero. We need to control our number of cases so that again, people have access to the health care they need when they need it. And you know as weve pointed out before in pandemics or epidemics of this sort, people die not only because of the direct effect of the virus on their body but sometimes they die because they cant get care that they need at the level they need for the infection or they die of heart attacks, car accident injuries, strokes, because they cant get the care they need when the hospital is full of COVID patients, or the ICUs are full of COVID patients. So its really an investment in each other to just really be cautious at this point, knowing that when we can do it more safely well open up more.

9 mins 35 sec in:

Media Question: With more and more places reopening and people out and about more, how do you feel residents have been doing overall when it comes to masking, social distancing, etc? Do you think residents acted responsibly this 4th of July weekend?

Answer by Dr. Frankovich:

Well, I hope that a lot of people did and when I go out and about and see people masked in the grocery stores and different places around the community I find that encouraging. And you know, I feel proud of the community, because you know its something, again, that isnt really meant to protect you; its meant to protect everybody around you.

So you know I think that compassion for our neighbors and friends is really important.

You know, I think that a lot of people restricted what they would normally be doing on these holiday weekends and I appreciate that. Although I can also certainly say that, you know were probably all aware of people who were gathering with extended family and having parties.

I do want to remind people that well you know large gatherings, you know, 100, 200 or more people increase your risk increase the risk of the community dramatically and when I hear of weddings and things like that being planned that involve hundreds of people, all I can say is nobody has the capacity here to do contact tracing investigations and that for hundreds of people at one time. You know it is just not a feasible thing to do and so I want to tell people that while large gatherings are particularly problematic and worrisome to the community, what were seeing right now are a lot of smaller gatherings. Its 10 to 20 people, at birthday parties, barbecues, things like that each of those generating additional cases and quarantine people who are exposed so again we just really need to limit these activities right now; it should be your household unit and you, outdoors and doing all the things we love, just not with other families right now.

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Dr. Frankovich: Slow Test Results, Why We Can't Have the Same Info as Our Neighboring Counties, and More - Redheaded Blackbelt

Testosterone Replacement Therapy Market Size, Share, Statistics, Demand and Rev – News by aeresearch

Posted: July 7, 2020 at 9:49 pm

A new research study has been presented offering a comprehensive analysis on the Global Testosterone Replacement Therapy market where user can benefit from the complete market research report with all the required useful information about this market. This is a latest report, covering the current COVID-19 impact on the market. The pandemic of Coronavirus (COVID-19) has affected every aspect of life globally. This has brought along several changes in market conditions. The rapidly changing market scenario and initial and future assessment of the impact is covered in the report. The report discusses all major Testosterone Replacement Therapy market aspects with expert opinion on current market status along with historic data. Testosterone Replacement Therapy report is a detailed study on the growth, investment opportunities, market statistics, growing competition analysis, major key players, facts, revenues, market shares, business strategies, top regions, demand, and developments.

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Testosterone Replacement Therapy Sales Market Growth By Manufacturers, Type And Application, Forecast To 2026 – 3rd Watch News

Posted: July 7, 2020 at 9:49 pm

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Testosterone Replacement Therapy Sales Market Growth By Manufacturers, Type And Application, Forecast To 2026 - 3rd Watch News

Kenergy Scientific, Inc. Announces That It Has Acquired MedSmart Group, Inc. – Yahoo Finance

Posted: July 7, 2020 at 9:49 pm

BAY HARBOR ISLANDS, FL / ACCESSWIRE / July 7, 2020 / Kenergy Scientific Inc. (OTC PINK:KNSC) is pleased to announce it has executed a Share Exchange agreement with "KNSC" and Florida based MedSmart Group, Inc. KNSC has acquired all of the issued and outstanding shares of MedSmart Group Inc. a Florida based medical wellness and antiaging centers focused on Men's health. The acquisition was completed on June 23rd, 2020 in a share exchange agreement. The company has requested for a name change and symbol change with the state of Wyoming to reflect our new business plan with KNSC.

"MedSmart Group, Inc. presents a unique opportunity to be a part of the rapidly expanding healthcare space dedicated to men. Completing our merger with KNSC and becoming a publicly traded company is an important milestone for MedSmart. With the continuous support from our shareholders together we will have a very successful future." Said Calvin Lewis, President of MedSmart Group, Inc.

About MedSmart Group, Inc.

MedSmart Group Inc. and Men Wellness Centers is a professional network of Medical Centers specializing in "Anti-Aging Treatments" that improve the overall health and quality-of-life of male patients in a comfortable, casual and discreet setting. All of our procedures are administered by licensed physicians and other medical professionals that specialize in the latest treatment options available for the unique needs of men, through our centers along with the availability of face to face visits through Telemedicine, and overnight delivery of Meds.

Our unique Non-invasive treatment plans include: Testosterone Replacement, Erectile Dysfunction (ED), Hypothyroidism, Allergies, High Cholesterol, Hypertension, Diabetes, Physicals Lab on Site - Immediate Results, Hair Loss, Vein Treatment, Cryogen Therapy, Weight loss and Laser Hair Removal.

Presently the marketplace for anti-aging products and services is valued at $250 billion, and with an annual growth rate of 9.5%, it is projected to reach $331 billion by 2025. To capture a share of the "Anti-Aging Market", Med Smart Group, Inc. intends to open and operate a nationwide chain of Men's Health and Wellness Centers, along with Telemedicine.

Safe Harbor Statement:The information posted in this release may contain forward-looking statements within the meaning of the Private Securities Litigation Reform Act of 1995. You can identify these statements by use of the words "may," "will," "should," "plans," "explores," "expects," "anticipates," "continue," "estimate," "project," "intend," and similar expressions. Forward-looking statements involve risks and uncertainties that could cause actual results to differ materially from those projected or anticipated. These risks and uncertainties include, but are not limited to, general economic and business conditions, effects of continued geopolitical unrest and regional conflicts, competition, changes in technology and methods of marketing, and various other factors beyond the Company's control.

1108 Kane Concourse Suite 206 P: 844 544 4014Bay Harbor Islands, FL 33154 P: 786 438 3100

SOURCE: Kenergy Scientific Inc.

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