Ever since I graduated college six years ago, my weight has truly been all over the place. When I left school, I weighed in at about 120 pounds. And while I was certainly thin, I wasn't exactly taking the best care of myself. In the years since, thanks to working out inconsistently and having a desk job, I packed on 32 pounds. Because it was a gradual gain, I didn't notice it at first. But when I stepped on the scale in late December and realized I was 152 pounds, I knew something needed to change.

While I knew at 5'4" I wasn't disastrously overweight, the fact that I had been getting a little too much into the wine and cheese since my July wedding hit me like a burst of cold water. As a former college athlete, I knew I could do a lot more to improve my overall health, and I desperately wanted to carve out new healthy habits.

While my foray into Orangetheory Fitness started with the goal of simply shedding some pounds, it quickly became much, much more. I first learned about OTF when POPSUGAR's Senior Editor Kate Schweitzer made it a regular habit. After having two gorgeous daughters, she started hitting classes five times per week at her local studio. And while she's always been in good shape, it was hard to deny how toned her arms had gotten during our weekly meetings.

Fortunately, Kate wasn't the only person who was drinking the Orangetheory Kool-Aid; Sarah Wasilak, our fashion editor, also went to class a few times per week. And thankfully, she not only attended our local studio in Jersey City, but she also enthusiastically offered to take me to my first class. As a person who had generally loathed group exercise classes in the past, I was eager to try an OTF class but overwhelmed. Why did they need to track your heart rate the entire time? What in god's name are Splat points?

Nervous but cautiously optimistic, I headed to my first class with Sarah one day at 7 a.m. As soon as we arrived, we were greeted by studio employee Wesley Barranco, who had one simple question for me: "What's your goal?" After confessing my love of cheese I kept the wine out of the convo for obvious reasons and telling him about my weight-loss goals, he gave me a confident smile and the rundown. While his spiel was certainly informative, I didn't at any point feel intimidated, which is key for those trying to get back on the fitness horse.

Eventually, I was introduced to Herlentz Mesidor, the head coach of the studio and the person who'd no doubt be bossing me around for an hour. As the big kahuna, Herlentz is obviously a very fit man. It's also worth noting that he is one of the few people on god's green earth who can pull off wearing a sweatband on his head.

Herlentz spent 15 minutes teaching me how the class is formatted and had me jump on a rowing machine to evaluate my form. (Spoiler alert: I've been rowing incorrectly for my entire life!). After getting set up with an OTbeat wearable device, we got to it, and honestly, I was amazed.

While I normally get bored in classes that just focus on cardio, the three-pronged format OTF offers time spent running, rowing, and lifting weights really suited me. Additionally, Herlentz didn't scream into the microphone the entire time. On top of pumping us up, he also made his rounds to ensure we were lifting with the correct form and using the treadmills properly.

At the end of my first class, I'd burned 650 calories. I've never had a more efficient workout since I played lacrosse in college. On top of that, I truly felt great. Maybe it was the endorphins, but I immediately signed up for a package of classes and have been going two or three days per week ever since.

While my initial goal was to lose weight and hey, it still very much is! in just five weeks, my body has begun to transform. I have noticed more muscle tone in my legs, and I've lost considerable weight in my face. I feel more confident in a bathing suit, and when I sit on a hard chair, my tush feels . . . perkier? Although the sensation is hard to explain, it sure feels good!

More importantly, my fitness goals have been turned on their head. Thanks to the treadmill portion of Orangetheory, I've cut a full minute off my mile time. In fact, on a six-mile run earlier this week, my average pace clocked in at 8:26. That's pretty good for me! Feeling more confident than I have in years, I officially bit the bullet and signed up for a half-marathon. Although I've toyed with the idea in the past, injuries have always gotten in the way. Because of OTF, I'm very much looking forward to running my first race.

Thanks to the welcoming and nonintimidating community I've found at OTF, I've learned that there's something powerful about testing your physical limits. Sure, I've lost 10 pounds, but it's not just about getting in a good sweat. Rather, it's about self-improvement and conquering goals, whether you're trying to beat your personal 2,000-meter row record or simply get back into jogging again. Have I met my official weight-loss goal yet? No, but Orangetheory gives me the confidence to keep on trying.

Image Source: POPSUGAR Photography / Murphy Moroney

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Sure, I Lost 10 Pounds Doing Orangetheory Fitness, but It's Not Always the Scale That Matters - POPSUGAR

When you train, without the right nutrition and healthier foods to assist recovery and fuel performance, you will simply not perform and developaccording to your full potential.

Changing eating habits too drastically can often be counter-productive if people try to make too many unsustainable changes too quickly. It must be done in a way that allows new habits to form genuinely and properly. This articles proposes additions, rather than negations, in your nutrition in order to support positive habits.

Try adding the following healthier foods into your nutrition.

Not just are they absolutely delicious, but they can help you take care of your aching muscles as well. They also help in the production of sleep hormones that help you rest better.

Who doesnt love a big bowl of colourful berries?!? Berries are regularly touted as a superfood and for good reason. They are full on anthocyanins, fibre, polyphenols and vitamins which help supercharge your recovery. Berries can be eaten anytime but may be of particular use when you are in an intense training cycle and need all the support you can get.

How to use

Vitamin C is critical for your skin, scar tissues, and blood vessels to heal themselves. Since the body cant make vitamin C on its own, consuming citrus fruits will ensure that you are pumping in enough of it for your body to fix itself.Vitamin C helps to strengthen the immune system, assist the rate at which we can absorb iron and is an important antioxidant that regenerates other antioxidants within the body. The reduction of stress is a side function, but this helps you to stay relaxed and recover from high intensity training.

Train hard and recover properly

You can easily cover your vitamin C demand with foods like:

Supplements are not necessarily required. The daily demand of vitamin C amounts 100 mg (equal to one kiwi). The human body can neither store vitamin C nor produce it, so it is absolutely essential as a part of your diet. Symptoms of a deficiency are easy bruising and bleeding, joint and muscle pain and a weakened immune system.

Continue reading here:
Healthier Foods to Eat for Weight Loss and Better CrossFit Performance - BOXROX

Studies in mice have shown that the G-1 compound reduces obesity and the effects of diabetes by burning extra calories, report researchers.

Researchers have reported that G-1, a cancer-fighting compound discovered several years ago, also reduces fat levels in obese mice.

The team, from the University of New Mexico (UNM) Health Sciences Center, US, studied the G protein-coupled oestrogen receptor (GPER) which is activated by G-1. The groups previous studies revealed that GPER may play a role in resistance to some breast cancer drugs, leading them to wonder how G-1 affects non-cancerous cells when oestrogen is lacking.

Using mice with low oestrogen levels, to emulate postmenopausal women, the researchers found that the models gained weight rapidly even when on a normal diet and quickly became obese and diabetic. Treating the mice with G-1 resulted in weight loss and treatment of their diabetes.

The scientists concluded that the weight loss was due to the mice using calories as fuel, instead of storing them as fat.

Their metabolism changed, said Dr Eric Prossnitz, the lead researcher. The mice showed an increased energy expenditure.

Male mice, with naturally low levels of oestrogen, were then fed a high-fat diet by the team, becoming obese and diabetic. Although they did not lose any weight, treatment with G-1 prevented them from gaining more and their diabetes improved.

This result suggests that G-1 has separate effects on obesity and diabetes, Prossnitz says. The G-1-treated male mice were metabolically healthier, even though they were still obese.

Finally, the team also fed a high-fat diet to low-oestrogen female mice. These mice became obese very quickly, but just like the others on a normal diet, they lost weight and their diabetes improved when treated with G-1. These results, said Prossnitz, could point to a sex difference in the effects of the drug or in the way GPER signals in the cells of males and females.

To learn about how G-1 increases energy expenditure, the team studied brown fat cells, which generate heat instead of storing excess calories as fat. They found that when treated with G-1, the cells expended more energy.

This fits nicely with what we saw in mice, Prossnitz said, and suggests that G-1 may reduce obesity by targeting brown fat cells that burn extra calories.

In a future series of experiments, the team plan to study how signals from GPER induce the cellular changes that cause more energy to be used. They hope that G-1 could revolutionise the treatment of metabolic disorders.

In the meantime, the researchers are starting the long path toward clinical trials that will test the ability G-1 to fight obesity and diabetes in people.

The study was published in Science Translational Medicine.

Continued here:
G-1 compound could be used to fight obesity and diabetes - Drug Target Review

Peter Skoronski(Photo: 247Sports)

A quick caveat before we get to offensive line: This is by far the hardest position to project in Year 1. Offensive line coaches like for their pupils to marinate as a redshirt for at least a season before seeing major playing time. Generally, the players on the o-line that are forced to play early entered situations with serious issues. Keep that in mid with this projection.

Garrett Hayes, OT, TCU247Sports Composite: No. 106

247Sports ranks Hayes as a guard, partly because his shorter arms (32.5 inches) project better long term to guard instead of tackle. But Hayes will likely begin his Horned Frog career at offensive tackle. Thats a position of need for TCU, as a trio of tackles whove started multiple games Lucas Niang, Anthony McKinney and David Bolisomi depart. Hayes is a tenacious presence in the trenches and is already advanced as a run blocker thanks to his high schools run-heavy offense. Hell have to work on his pass set when he arrives in Fort Worth this summer, but his athletic ability can help cover for that early. Hayes is a lock for TCUs two deep, and it wouldnt be a shock to see him enter the starting rotation at some point next year.

Luke Kandra, OG, Louisville247Sports Composite: No. 625

Kandra is a prospect the Top247 ranks well ahead of the composite (No. 207), and hell quickly be in contention for playing time at Louisville. The 6-foot-4, 290-pound Ohio native is athletic, physical and technically sound coming out of Elder High School, one of the top programs in a talent-rich state. Louisville lost both of its starting tackles this offseason. Dont be surprised if Cardinal o-line coach Dwayne Ledford gets creative to get Kandra on the field. Louisville needs the help, too. The Cardinal finished 120th nationally in sacks allowed per game, and thats with potential first-round tackle Mekhi Becton anchoring the left side of the line.

Peter Skoronski, C, Northwestern247Sports Composite: No. 27

Skoronski is the best interior lineman in this class, per the Top247, and hell have every chance to play right away for a Northwestern unit that needs all the help it can get. The 6-foot-4, 275-pound Skoronski arrives in Evanston with a massive frame and little to bad weight. Hes also among the most athletic offensive line prospects in the class and is the grandson of NFL Hall of Famer Bob Skoronski. Everything you could want in an o-line prospect is there. Northwestern loses its starting center, Jared Thomas, to graduation. The Wildcats are also coming off a season where they ranked 128th nationally in yards allowed per play. Skoronski is an instant talent upgrade.

Myles Murao, C, Washington247Sports Composite: No. 113

Yes, this offensive line features two centers. But just feel comfortable in the fact Skoronzki and Murao can capably play any of the three interior line positions. Anyway, Murao is a massive prospect at 6-foot-2, 312 pounds and comes from one of the best programs in the country in Mater Dei High School. Hes athletic for his size (5.27 40) and plays with a mean streak that tends to get people on the field quickly. Murao is training at center, where hell compete with Matteo Mele to replace departing starter Nick Harris. Murao is disadvantaged because hes never played center before. But the early enrollee is still one of the safer bets to see early playing time in this o-line class.

Jake Wray, OT, Colorado247Sports Composite: No. 746

Wray started out the 2020 cycle as one of the top offensive tackle recruits in the country and was an early commit to Ohio State. His ranking dropped during his senior year, but the early enrollee is still a high upside option for a Colorado team losing three offensive line starters, including standout tackle Arlington Hambright. Wray is far from assured of seeing the field early, but hell instantly be one of the more talented offensive linemen on the roster.

Also Look Out For: Chris Morris (Texas A&M), Jalen Rivers (Miami), Kevo Wesley (Vanderbilt), Dallas Fincher (Michigan State), Sedrick Van Pran (Georgia), Michael Rankins (Georgia Tech)

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The All-Impact Team: 2020 recruits who will play right away - 247Sports

Prompt treatment of dehydration caused by diarrhoea is essential in cases of neonatal calf scour, warned Norbrook veterinary adviser, Maura Langan.

According to the Regional Veterinary Labs, scour accounts for 28% of diagnosed conditions in calves up to one month old, making it the most frequent cause of death in this age group.

It can be caused by viruses, bacteria or parasites but the resulting dehydration and weight loss are the main reasons calves are slow to recover.

The financial costs incurred on farm can be substantial due to mortality, treatment costs and weight loss resulting in subsequent poor growth rates.

Scouring calves lose more fluids than theyre taking in and this can quickly lead to dehydration, said Maura.

Farmers will notice a dull, depressed animal, often with a sunken eye. The affected animal can deteriorate if not treated quickly because they have poorly developed fat stores.

Oral rehydration therapy (ORT) is the single most important therapeutic measure to be carried out to help correct the dehydration, acidosis and electrolyte imbalance that occurs in scouring calves.

Good-quality, commercially available ORT powders contain optimal levels of electrolytes, bicarbonates and glucose, but it is essential they are used correctly to ensure the best possible outcome.

Maura recommends that farmers follow a three-point treatment plan:

One way to reduce potential problems is to ensure every calf receives 3L of colostrum within two hours of birth.

Calves are born without any immunity and rely on the passive transfer of antibodies from their mothers milk in those first hours of life, advised Maura.

However, calf scour occurs under the strictest of management practices, so its a good idea to monitor the frequency of outbreaks.

If you are concerned that your farm has a recurring problem, ask your vet to diagnose the pathogens that may be the cause, concluded Maura.

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Rapid response improves the recovery of scouring calves - Agriland

by

Raj Gabhane

Contributor

Raj Gabhane is a Certified Professional Trainer by the American College of Sports Medicine and sports management graduate student.

Health is wealth- while often repeated, this phrase seems to have little effect on health outcomes.

As someone who has worked as a personal trainer, I find that our reluctance to chase good health outcomes seems to be the presumed complexity involved in being healthy. Most people seem to face some sort of cognitive overload when deciding to become healthiertoo much information in too little time.

Starting a workout or diet regimen without professional help can end up yielding substandard results, further lowering motivation and increasing the tendency to quit the program.

Even though a diet may seem complicated, hard to follow or keep consistency, I want to vouch for the view that people can obtain satisfactory results by knowing key concepts in food science and then following a relatively simple and straightforward diet.

I find that motivation is plenty when I ruminate on facts like this: high-calorie foods not only create deposits of body fat but also increase cancer risk! According to Dr. Eibl of the University of California, Los Angeles, a high-calorie diet increases inflammation, an abrupt change in metabolism that indicates pancreas problems such as cancer.

-However, equally, a sudden shift from a high-calorie diet to a low-calorie diet or vice versa may be harmful to the body and can lead to dizziness, emotional swings, stomach bloating and cramping.

So, what would be the simplest and most effective path to good health? American College of Sports Medicine recommends for realistic weight loss:

1) Burn 300-400 calories per workout session with moderate intensity,

2) Exercise a minimum of three days per week,

3) Create a calorie deficit of 500-1000 calories through regular physical activity.

4) Consume 1.5 2.4 grams of protein per kilogram of body weight.

It is also important to learn about carbohydrates. The carbohydrates we consume are either simple carbs or complex carbs. Whats the difference? Simple carbs are a short chain of molecules and therefore broken down quickly by the body to release energy. In contrast, complex carbs are a long and complex chain of molecules that take longer to break down and provide more lasting energy than simple carbs.

Simple carbs are table sugar or syrup, whereas complex carbs contain whole wheat bread, rice and pasta, which is recommended as a better choice for gaining or losing weight.

Often people ask how to moderate carb intake at initial stages of a program. Well, the answer depends on the glycemic index of whatever youre eating. The glycemic index (GI) is a scale that ranks the number of carbohydrates in foods from zero to 100, indicating how quickly a food causes a persons blood sugar to rise.

A persons blood sugar rises and falls throughout the day, depending on the persons activity levels at different points of time during the day. Therefore, it is essential to eat food according to the GI for any individuals health profile to achieve desired targets. The lower the GI of the food, the slower the rate of digestion and absorption of that food. A higher GI indicates a faster rate of digestion and absorption, thus, a quicker rise in blood glucose levels.

Blood sugar levels drop overnight due to prolonged fasting, so the next morning any sugary cereal or starchy meal will compensate the dropped blood sugar level.

This helps to boost the energy required for any physical work and hence high GI foods are recommended for early morning breakfast. Moderate to low GI foods are recommended for lunch and pre-workout meals to provide longer lasting-energy for work or during exercise.

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Health is wealth, save it - Troy Tropolitan