On Saturday 23 November 2019, people in the UK can experience the first ever Spartan Stadion race on British soil in Twickenham Stadium. If you want to get Stadion ready, we have a Spartan Race training that could benefit you even if you aren't interested in participating in the race. Just take it as a full body workout it is and build strength and endurance for the sake of it. That works too.

Three weeks is not a long time to get ready if you have been slacking off up until now, but we'll try our best to provide you with some pointers and most importantly, exercises that can get your body ready for the big race day.

You might be unfamiliar with the race and wonder: "What is Spartan Stadion?" TheSpartanStadion is a 5km obstacle course race, where competitors will have to overcome 20 ofSpartans most fun and exhilarating obstacles, all suitable for racers of any abilities. So, even if you aren't a top athlete, you can give the Stadion a shot and see how well you fare on the course.

You can expect obstacles and some running on race day, of course! You will weave your way through sloping walkways, navigate the winding corridors and scale the stadium stairs. Spartanhas also incorporated CrossFit style obstacles involving box jumps, low crawls and carries into the course, so if you are into CrossFit, this event is not to be missed!

In terms of clothing, leave you full-cotton long johns home and put on some compression tights and tops, preferably ones that wick moisture away from your body and apparel that dry quickly: wet clothes will just slow you down and make you cold. In terms of footwear, get those waterproof trail running shoes out of the cupboard, you can put them to good use here.

Rope climbing is one of the many obstacles you have to tackle during the Spartan Stadion race

(Image credit: Spartan Race)

Needless to say, races like the Spartan Stadion will put some stress on your body, so you want it to be in top condition for race day. Make sure you rest enough before the race nothing can reproduce the effects of a good night sleep and that you don't tire your body out with bad diet in the upcoming weeks.

If you are planning on hitting the gym, and considering you are reading this, there is a good chance for that, you will want to keep an eye out for your protein intake, before, during and after the race.

To help muscle repair, take a serving of protein powder mixed with some water or milk/milk substitute after your exercise sessions in the gym.

On race day, have some running gels on you, that can give you a bit of a boost if you are running a bit low on energy.

For after the race, have some quick sugars (a banana or an apple) and a protein snack to replenish the energy lost and also to help muscle repair.

Are you ready to tackle the Stadion?

(Image credit: Spartan Race)

Some of the below exercises use weights and movements that can potentially be difficult to perform by people who haven't exercised much recently. Don't be silly and head into injury, especially if you already booked your ticket to the Spartan Stadion.

There is still time to book your tickets for the Spartan Stadion race in Twickenham Stadium

We also recommend wearing an activity tracker or a multi-sport smartwatch for the race and in general. The latter wearables are very sophisticated devices and can measure heart rate 24/7, track your movements using on-board GPS, and some of them even have built-in altimeters and other useful functions.

They tend to be waterproof too as wells as having scratch free screens, so they can withstand some abuse.

Make sure you warm up before you hit the weights. Do some light cardio, either running or cycling, to get your heart rate up a bit (you can always check your smartwatch to see what zone you are in).

Before performing the sets with the max weights you will use for the exercises, do a set or two with smaller weights to activate your muscles. Even small weights will use the muscles so don't overdo the warm up.

Also, let your muscles rest between sets to avoid muscle fatigue. Depending on the rep range, 90-120 seconds should be enough rest between sets.

And as always, if you are ever unsure, consult to your doctor before you start working with heavy weights.

The King of Lifts can help you build overall strength

(Image credit: Future)

One thing is for sure: you will need overall strength for the Spartan Stadion race. And is there a better way to build overall strength than doing deadlifts? No, there isn't. There is a reason why it's called the King of Lifts. Mastering deadlifts means mastering full body strength and unleashing the raw potential in your body.

To perform a barbell deadlift, you need the barbell in front of your legs on the floor, legs shoulder width-apart. Grab the barbell with overhand or mixed grip, legs bent and your back straight, shoulders open. Before you lift, activate your core and focus your attention on your legs and glutes.

First, start pushing with your legs and glutes, driving the bar up your legs. The barbell stays close to the body all the way through the movement. Once the bar went past your knees, straighten your back gradually until you fully stood up.

It is very important for your back to stay straight all the way. Don't hunch your shoulders and don't slump.

On the way down, bend your hip until the barbell passes your knees, then bend your knees and place the barbell down. Never just bend your back fully as you place the barbell down. That's the fastest route to the spinal ward.

Pullups are excellent to build upper back strength

(Image credit: Future)

There will most likely be some walls to jump and climb over during the Spartan Stadion race. You can try practising muscle ups (an exercise we added to the hardest calisthenics workout list), but if you lack the explosive upper body strength, you can also do pullups, pretty good exercise in their own terms, too.

There are two key factors to keep in mind about pullups the depth and the grip.

In the lowest position, don't let your shoulders drop completely. The good thing about pullups is that your arm muscles are engaged all the way through, no rest for the wicked here!

Also, you would like to grab the bar in a wide overhand grip to activate your lats. This is not a chin up after all, the main focus is on working the last.

If you find it difficult to do pullups, you can try doing lat pulldowns until you build up the strength to pull yourself up.

Burpees are classic Spartan race staple exercises

(Image credit: Getty Images)

Apart from many wall-style obstacles, the Spartan races are also famous for their penalty system: burpees! The famous 30-burpee penalty for missing an obstacle, synonymous with traditionalSpartanrace events, has been reduced to 15 to make this a fast-paced course.

Although you don't want to miss any obstacles, even if you did, you can get ready for the inevitable penalty session by practising burpees in advance.

We won't start telling you how to do burpees, you know it full well already. If you never did a burpee in your life, you might want to think twice going for the Spartan Stadion.

If you were one of millions (billions) of children who did burpees in school, well, it's still the same thing. Do a couple of practice rounds at home to make sure your muscles can remember the whole movement.

Box jumps can get your glutes and hammies ready for some explosive action during the Stadion race

(Image credit: Getty Images)

As mentioned before, the ability to hoist yourself over obstacles will come handy during the Spartan Stadion race, or any Spartan race for that matter. The ability to jump over obstacles can also come handy, too, and box jumps can get your lower half ready for just that.

Nothing is rocket science about it: stand in front of an elevated surface doesn't have to be as high as on the image above and jump on top of it, without using your arms to climb.

You should use your arms for swinging, though, helping you generate enough momentum for your take off. Bend your knees and really push with all your muscles (mainly glutes, hams and calves) and stabilising your body using your core.

Be careful when you jump down from the box!

You will most certainly need those pulling muscles to hoist things during the Spartan Stadion race

(Image credit: Future)

We mentioned hoisting quite a lot already maybe a bit too many times but we would like to emphasise the importance of having strong pulling muscles, ready to pull yourself up and pull objects close to you, both which you will do on race day.

You can do seated rows using a cable machine or even using resistance bands, like on the picture above.

Sit on the bench in front of the cable machine. Grab the little triangular handle and place your feet on the footrests. Pull the handles towards your abdomen, not your chest, slowly and not jerking the cable back and forth.

As you let the handle go forward, don't let your body lean forward too much. You are trying to work your lats and biceps here, no need to rock back and forth as you row. You're not trying to work a WaterRower here.

Your legs are not locked straight, neither is your elbow when your arms are fully extended, both are ever so slightly bent. Be careful when you let go of the handle at the end of each set.

Seems simple, but Farmer's carry works a range of core muscles

(Image credit: Getty Images)

Farmer's carry is as simple as it gets: pick up some weights and walk some distance. Probably the simplicity that gives it the competitive edge: you have to hold your posture, shoulders open, back straight as you walk, not to mention the grip you will require to hold the actual weights.

You will be required to carry weight on the Spartan race, one way or another, and a firm grip is not a disadvantage either. The farmer's carry can help you improve both your carrying capacity and grip strength, all in the same time.

Even better, this exercise can be do carrying anything, dumbells, kettlebells or even barbells (the trap bar variety). As long as it doesn't restrict you in your walk and the weight is relatively heavy to carry, anything goes.

Make sure you don;t drop the weights on your feet, though!

Running is a great way to build endurance and cardiovascular health

(Image credit: Fitbit)

We left the most obvious entry last: what could build endurance better than long cardio sessions? Let it be running (outside or on a treadmill), cycling (on a road bike or indoor bike) or rowing (indoor rowers are great), going the distance will improve your VO2 max, your stamina, cardiovascular health and can improve your overall wellbeing too.

Although you won't have to run excessive amounts between obstacles on the Spartan Stadion race, it is still recommended to do cardio before the race, for the aforementioned reasons. Having outstanding stamina will help you breeze through the race and conquer the Stadion like a champ!

More here:
Spartan Race training: full body workout to get you Spartan Stadion ready and build strength and endurance - T3

THIS WEEK

Free Bike Registration: Nov. 2, 9 a.m. to 3 p.m.; North Delta Recreation Centre; Hosted by the Delta Police Department. Registering your bike is quick, simple and free; all you need is your bike so that we can add a tamper proof decal, and an email address. Once registered, your bike will be in the database so that if it is stolen and police recover it, your bike will be returned to you.

Road Safety Community Fair: Nov. 2, 10 a.m. to 3 p.m.; North Delta Recreation Centre; Come learn about road safety and Vision Zero in Delta. Hosted by Safe Active Transportation Delta, the Delta Police Department, TransLink and HUB Cycling.

Chelsea Gate Buffer Zone Planting: Nov. 2-3, 10 a.m. to 3 p.m.; 11188 72nd Ave.; Drop in any time to help Cougar Creek Streamkeepers plant 700 native trees, shrubs and ferns in Cougar Canyon Environmental Reserve behind the new Chelsea Gate townhomes. Meet at 11188 72nd Ave. Theres free street parking available a short distance up or down 72nd Avenue and also in the Heath Elementary School parking lot. Please wear hiking boots, gumboots or other sturdy footwear, long pants, and layers for rain or shine. Never planted before? No problem, well show you how! Gloves, tools and snacks will be provided.

Meet the Artist Savina Purewal: Nov. 2, 2 p.m. to 4 p.m.; George Mackie Library; Local artist Savina Purewal will be displaying her work at the library during November and December. Purewal is a multi-media artist and abstract painter. Her work is a reflection of her experiences with wildlife, activism and environmental issues. Come out and meet the artist on Saturday afternoon. Everyone welcome.

Christmas for Kenya Fundraiser and Silent Auction: Nov. 2, 7 p.m. to 9 p.m.; Delta Church, 7696 112th St.; Join us for a fun-filled night bidding at the silent auction, enjoying a delicious dessert and listening to beautiful Christmas music. Craft items from Kenya and other items will also be for sale for your early Christmas shopping. All proceeds will benefit over 100 children cared for and educated at St. Elizabeth Children Centre.

Fun with Ozobot: Nov. 3, 2:30 p.m. to 3:30 p.m.; George Mackie Library; Come to the library for an afternoon of STEAM fun with Ozobots. Using visual coding and Keva Planks, kids ages eight and up can create a town for these little robots to roam and explore. Registration is required. Visit our events page at fvrl.ca to register.

Coffee With a Cop: Nov. 5, 9:30 a.m. to 11:30 a.m.; Kennedy Seniors Recreation Centre; North Deltas Kennedy Seniors Recreation Centre will be hosting Coffee with a Cop on Tuesday, Nov. 5. A constable from the Delta Police Department will be available in the lobby to answer your questions.; feel free to drop by, have a cup of coffee and discuss issues you face or just thank them for their service. For more information, please contact Kennedys customer service desk at 604-594-2717.

Early Childhood Education Assistant Certificate Information Session: Nov. 5, 6:30 p.m.; North Delta Secondary, 11447 82nd Ave.; This Delta School District program is designed to meet the needs of adults wanting to obtain an Early Childhood Educator Assistant Certificate while ensuring that they receive a more thorough grounding in early childhood education than just the required single course of training. Please pre-register by calling 604-940-5550 (course# ECE003-N2).

Pre-Retirement Workshop: Nov. 7, 2:30 p.m. to 4 p.m.; George Mackie Library, 4683 51st St.; Are you close to retirement or debating about it? Come to George Mackie Librarys free pre-retirement workshop on Canada Pension Plan and old age security benefits. A Service Canada representative will help you to build a better understanding of planning for retirement and explain how you can ensure that you are receiving all the benefits available to you. Even if you are already receiving pensions, this session will be beneficial. There are more than ten different CPP and OAS provisions and benefits of which you may not be aware.

From Gremlin to Gorgeous Grooming Tips for Your Pet: Nov. 7, 6:30 p.m.; Delta Community Animal Shelter, 7505 Hopcott Rd.; Hosted by DCAS, this is a free class but space is limited so register early. Minimum registration of five people per class. To register, call 604-940-7111.

Student Mindfulness Seminar: Nov. 9, 7 p.m. to 8:30 p.m.; Delta Manor Education Centre, 4750 57th St.; The South Delta Secondary School and Delta Secondary School parent advisory committees are co-hosting a mindfulness education event for Delta teens who may be struggling with symptoms of stress, anxiety and depression. The free-with-registration event is open to Delta teens and their parents/guardians, and features the leading expert in mindfulness practice for teens Dr. Dzung Vo, founding director for the BC Childrens Hospital Centre for Mindfulness. Vo co-developed a program for young people called Mindful Awareness and Resilience Skills for Adolescents. The program helps teens build self-initiated skills for coping with stress, pain and the mental wellness challenges of anxiety and depression. Vo will be talking about the foundations of mindfulness practice and offering a hands-on demonstration.

Remembrance Day Ceremony: Nov. 11, 10:40 a.m.; North Delta Social Heart Plaza, 11415 84th Ave.; On Monday, November 11, 2019, please join us at The City of Deltas official Remembrance Day Ceremony in North Delta. Ceremony gets underway at 10:40 a.m. with a reception to follow at the North Delta Recreation Centre. Hosted by Kennedy House Seniors Society. The city is also holding a ceremony at Memorial Park in Ladner (47th Avenue and Garry Street). Parade begins at 10:15 a.m. and runs from the Legion at 4896 Delta St. to the cenotaph at Memorial Park for the 10:45 a.m. ceremony. Hosted by the Royal Canadian Legion Delta Branch 61.

An Evening with Ann Pelo Education for Citizenship: Nov. 13, 7 p.m.; North Delta Secondary, 11447 82th Ave.; Ann Pelo is a teacher-educator who consults early childhood educators on inquiry-based teaching and learning, pedagogical leadership, and the necessary place of ecological identity in childrens lives. She is the author of several books including The Language of Art and From Teaching to Thinking. Please pre-register online at childcareoptions.ca/events/education-for-citizenship-the-participation-rights-of-children.

Get Up and Go! Free Try it Session: Nov. 14, 10:30 a.m. to 11:30 a.m.; Kennedy Seniors Recreation Centre; The Kennedy will be hosting a free Get up & Go! session to promote registered programs for January. Get Up & Go! provides an entry level exercise program for seniors with balance and mobility impairment who would otherwise be unable to attend a community based exercise class. Come see if this is the right exercise program for you at no cost. To register or for more information, please call 604-594-2717.

Snow Angels Information Session: Nov. 14, 6:30 p.m. to 8 p.m.; North Delta Recreation Centre; Join us for an information session that will assist you in becoming a Delta Snow Angel. You will fill out a registration form, receive police information check forms and discover how you can complete all the steps to become a part of our team. If you are 13-17 years old, please attend with someone over the age of 19 that will be supervising you during your volunteer shifts. Group leaders will need to attend in order to receive the forms to take back to your team/group. You will receive a 1.5 hour volunteer credit for attending one of these sessions. It is not mandatory that you stay the full 1.5 hours, you will only need to stay until your registration process is complete and we answer any questions you may have.

Anticipating Special Occasions & Holidays While Grieving: Nov. 14, 7 p.m. to 9 p.m.; Centre for Supportive Care, 4631 Clarence Taylor Cres., Ladner; The Delta Hospice Society is hosting a free presentation on navigating holidays and other special occasions while grieving a loved one. For more information and to pre-registration, call 604-948-0660 or email debra@deltahospice.org.

Osteofit Free Try-it Session: Nov. 21, 9:15 a.m. to 10:15 a.m. and 6 p.m. to 7 p.m.; Kennedy Seniors Recreation Centre; The Kennedy will be hosting free Osteofit try-it sessions to promote a course that will be offered in January. Osteofit is a certified exercise, education and falls prevention program for individuals with osteoporosis, low bone density or who are at risk of fractures and falls. Osteofit aims to provide safe and gentle exercises for individuals with minimal previous exercise experience. Find out if this is the program for you at no cost. To register, please contact 604-594-2717.

ICBC Safe Driving for Seniors: Nov. 21, 9:30 a.m. to 12 p.m.; Kennedy Seniors Recreation Centre; Kennedy Seniors Society welcomes ICBC to present essential information to help keep seniors safe on the road. Also, learn about the governments new Enhanced Road Assessment (ERA) program that evaluates ones ability to safely operate a motor vehicle. This is a free event. Please call the Kennedy Seniors Recreation Centre at 604-594-2717 for more information or to register.

Fluterrific: Nov. 24, 2 p.m.; North Delta Centre for the Arts, 11425 84th Ave.; This is the sixth year for this afternoon of flute music co-sponsored by the City of Delta. Enjoy a concert with a local flute ensemble performing baroque, classical, Broadway and Latin music. Doors open at 1:30 p.m. Tickets are $10, free for children 10 years and under. To register, call 604-952-3000. Note: if the North Delta Centre for the Arts is not ready in time, the show will instead be held next door at the North Delta Recreation Centre.

Books and Games at the Library: Nov. 25, 2 p.m. to 4 p.m.; George Mackie Library; Game on in the library. Play board games while library staff creates a personalized book list based on your favourite titles or subjects. Everyone welcome.

Personal Emergency Preparedness Workshop: Nov. 28, 6:30 p.m. to 8:30 p.m.; North Delta Recreation Centre; This free personal preparedness workshop will teach you the risks, how to make an emergency plan, and what to do in an emergency or disaster. Register at deltareg.ca (barcode: 437192) or by calling 604-952-3000.

Osteofit Free Try-it Session: Nov. 30, 9:15 a.m. to 10:15 a.m.; Kennedy Seniors Recreation Centre; The Kennedy will be hosting a free Osteofit try-it session to promote a course that will be offered in January. Osteofit is a certified exercise, education and falls prevention program for individuals with osteoporosis, low bone density or who are at risk of fractures and falls. Osteofit aims to provide safe and gentle exercises for individuals with minimal previous exercise experience. Find out if this is the program for you at no cost. To register, please contact 604-594-2717.

Get Up and Go! Free Try it Session: Nov. 30, 10:30 a.m. to 11:30 a.m.; Kennedy Seniors Recreation Centre; The Kennedy will be hosting a free Get up & Go! session to promote registered programs for January. Get Up & Go! provides an entry level exercise program for seniors with balance and mobility impairment who would otherwise be unable to attend a community based exercise class. Come see if this is the right exercise program for you at no cost. To register or for more information, please call 604-594-2717.

Acrylic Art with Dawn: Dec. 7, 1 p.m. to 3 p.m.; Kennedy Seniors Recreation Centre; Come spend an afternoon with Dawn and let your creativity and inner artist shine. No experience is necessary in this fun and relaxing atmosphere. Dawn will take you through the steps to build your masterpiece from the blank canvas to a beautiful finished product you will be proud to display. Class costs $15 and all supplies are provided. All that is required is an open mind and a creative heart. To register, please contact 604-594-2717.

Maker Monday: Mondays through Dec. 2, 3:30 p.m. to 5 p.m.; George Mackie Library; Start the week creatively. If youre between the ages of 8 and 12, drop in for Maker Monday and engineer something with KEVA Planks. Something new will be designed and made each week; you could be constructing cardboard structures on Sept. 23 or creating Robot Art on Sept. 30. Some of the other amazing things well be doing are designing electronic inventions with Makey Makey and building with Magformers.

Take Off Pounds Sensibly: Tuesdays, 9:30 a.m. to 11 a.m.; Deltassist, 9097 120th St.; A non-profit organization. We have a friendly group to help you lose weight. For more info call Eileen Labron at 604-596-0233.

Kennedy Seniors Choir: Tuesdays, 10:15 a.m. to 11:15 a.m.; Kennedy Seniors Recreation Centre; Janette Sobkowicz, choirmaster with a bachelors of music degree and 20 years of experience teaching music and conducting choirs, starts the newest program at Kennedy Seniors Recreation Centre. Join Janette and seniors from the centre in singing and socializing. For more information please call 604-594-2717 or visit the centres customer service desk. Please note: this drop-in activity requires a punch pass.

Storytime: Tuesdays, Fridays and Sundays through Dec. 6, 10:30 a.m. to 11 a.m. (Tuesdays and Fridays) and 12:30 p.m. to 1 p.m. (Sundays); George Mackie Library; Introduce kids to the love of books and language with Storytime. Children and caregivers will enjoy interactive stories, songs, rhymes and more. Storytime prepares children to learn to read. Suitable for ages 2 to 6 years.

Relaxation Circle: Tuesdays, 10:30 a.m. to 11:45 a.m.; Centre for Supportive Care, 4631 Clarence Taylor Cres., Ladner; Are you an adult living with cancer or serious illness and would like to relax body and mind? Then join the Centre for Supportive Cares free Relaxation Circle where you will learn and practice relaxation techniques and experience soothing touch by volunteers, guided imagery and live music by our music therapist. Open to family members and friends too. No need to register, just show up! For more info, call 604-948-0660.

Suicide Grief Support Group: Tuesdays through to Dec. 3, 1 p.m. to 3 p.m.; Centre for Supportive Care, 4631 Clarence Taylor Cres., Ladner; Recent loss due to suicide and want the support of others in similar circumstances? Join a free adult suicide grief support group where you can share your feelings and thoughts in a safe and supportive environment, learn about coping strategies and resources, and develop community with others. For more info and to pre-register, call 604-948-0660.

Settlement Workers Punjabi/English: Alternate Tuesdays, 1 p.m. to 5 p.m.; George Mackie Library; Are you a newcomer to Canada who needs help adjusting to your new life? Free and confidential services are offered to help newcomers with all their needs during the process of settling into their new community. Settlement and integration services are free for immigrants, refugees and their families in B.C.

Lego Club: Tuesdays through Nov. 26, 3:30 p.m. to 4:30 p.m.; George Mackie Library; Love Lego? We provide the Lego, you bring your imagination. Come play, create, and experiment. Lego Club is a fun afternoon program for kids. Children under 5 must be accompanied by an adult.

Recovery International Weekly Meetings: Tuesdays, 7 p.m.; North Delta Evangelical Free Church, 11300 84th Ave.; Recovery International is a weekly community-based self-help mental health group that offers tools and techniques that participants can use to deal with depression, anxiety, impulse control, anger management and a variety of other nervous and mental health issues. Meetings are led by trained group leaders.

Bridge at East Delta Hall: Wednesdays, 12:30 p.m. to 4 p.m. and Thursdays, 9:45 a.m. to 1:30 p.m.; East Delta Hall, 10379 Ladner Trunk Rd.; The Duplicate Lite Bridge Clubs is conducting their games in Delta. Cost is $8 per session, including refreshments. First time players are invited to come give bridge a try. Register by emailing ljsimpson@telus.net or calling Lynda Simpson at 604-788-4721. For more info about the bridge clubs, visit duplicatelite.ca.

Bereavement Support Group: Wednesdays through to Nov. 13, 1 p.m. to 3 p.m.; Have you recently experienced the death of a loved one? Then consider joining a safe and supportive free group for bereaved adults to share with and listen to others in similar situations, and learn to navigate their grief process. For more info and to pre-register, call 604-948-0660.

Settlement Workers Arabic/Mandarin/English: Alternate Wednesdays, 1 p.m. to 5 p.m.; George Mackie Library; Are you a newcomer to Canada who needs help adjusting to your new life? Free and confidential services are offered to help newcomers with all their needs during the process of settling into their new community. Settlement and integration services are free for immigrants, refugees and their families in B.C.

Supporting Family Resilience Group: Wednesdays, 7 p.m. to 9 p.m.; Delta office Canadian Mental Health Association Vancouver-Fraser, 4871 Delta St.; The Canadian Mental Health Association Vancouver-Fraser offers a no-cost support group for parents and caregivers of youth and young adults who are working through mental health and/or substance use concerns. Facilitated by both peers and counsellors, the group meets weekly at our Delta office. Please register prior to your first meeting by phone: 604-943-1878, or email: info.delta@cmha.bc.ca.

Restorative Yoga For People Living with Cancer: Thursdays, through to Nov. 28, 10:30 a.m. to 12:30 p.m.; Centre for Supportive Care, 4631 Clarence Taylor Cresc., Ladner; Join a free yoga group where body, breath and mind come together in fully supported reclining yoga positions. Yoga experience is not necessary. For more info and to pre-register, call 604-948-0660.

Babytime: Thursdays until Dec. 5, 10:30 a.m. to 11 a.m.; George Mackie Library; Make language fun, and start early with Babytime. Help your baby develop speech and language skills. Enjoy bouncing, singing, rhyming and stories. Babytime is a fun, social bonding activity for babies and caregivers. Suitable for babies 23 months and younger.

Parent Time: Thursdays through Dec. 5, 11 a.m. to 11:30 a.m.; George Mackie Library; Relax and mingle after the fun social bonding activity of Babytime. Parent Time provides parents and caregivers an opportunity to meet other parents, learn new parenting skills, share information and resources. Suitable for parents of babies 23 months and younger. Schedule: Oct. 31 green screen with babies in costume; Nov. 7 car seat safety with BCAA; Nov. 14 breastfeeding clinic; Nov. 21 public health nurse; Nov. 28 speech and language with Fraser Health; Dec. 5 breastfeeding clinic.

Restorative Yoga For People Living with Cancer: Thursdays through Nov. 28, 1:30 p.m. to 3:30 p.m.; Centre for Supportive Care, 4631 Clarence Taylor Cresc., Ladner; Join a free yoga group where body, breath and mind come together in fully supported reclining yoga positions. Yoga experience is not necessary. For more info and to pre-register, call 604-948-0660.

Mental Health Resiliency Support Group: Second and fourth Thursday of each month, 7 p.m. to 9 p.m.; South Delta; Canadian Mental Health Association Vancouver-Fraser offers a mental health resiliency support group in South Delta for individuals living with a mental health concern or experiencing symptoms. Please call the Delta office at 604-943-1878 or email info.delta@cmha.bc.ca to register for your first meeting.

Knit & Stitch: Fridays, 2 p.m. to 4 p.m.; George Mackie Library; Pack up your needles and yarn, crocheting or any other projects and head to the library. Join members of all ages and abilities to share ideas, techniques and good conversation.

Teen Advisory Group: First Thursday of each month, 6:30 p.m. to 7:30 p.m.; George Mackie Library; TAG is a group of committed teens (ages 13-19) who volunteer their time and energy to help staff develop teen-oriented programs, assist at library events and act as library representatives in North Deltas teen community. Membership is a resume booster and helps earn volunteer hours. There is time to socialize and plan. Did we mention that there is free food? If interested, apply at the library.

Evening Book Club: Second Tuesday of the month, 7:15 p.m. to 8:30 p.m.; George Mackie Library; Join us to discuss books in a casual setting. New members are welcome. Books are provided.

Poetry Night in Punjabi: Third Tuesday of the month, 6:30 p.m. to 8 p.m.; George Mackie Library; Come hear two published poets/authors read and discuss their work and answer questions from the audience. Held in collaboration with Kendri Punjabi Lekhak Sabha, Uttari Amrika and Punjabi Lekhak Manch Vancouver.

Cubetto Storytime: Third Saturday of the month, 10:30 a.m. to 11 a.m.; George Mackie Library; The little ones can get into the action with Cubetto Storytim. Cubetto is a friendly wooden robot that offers a fun first step into the world of programming while encouraging imagination. Kids aged 3-5 can use Cubetto to learn the basics of coding, logic and pattern recognition. There are no screens to stare at and no reading to do. Join Cubetto for a fun, hands-on storytime every third Saturday of the month until November.

Teen Night Pizza & Games: Fourth Tuesday of the month, 5 p.m. to 7 p.m.; George Mackie Library; Do you love to play board games? Are you between 12 and 19 years old? Then come to the library for a fun night of gaming and free pizza provided by Imperial Hobbies.

Afternoon Book Club: Fourth Thursday of the month, 1 p.m. to 2:30 p.m.; George Mackie Library; Join us to discuss books in a casual setting. New members welcome and books provided.

Crossroads United Church Monthly Community Dinner: Fourth Saturday of every month, doors open at 4:30 p.m., dinner starts at 5 p.m.; Crossroads United Church, 7655 120th St.; Crossroads United Church invites you to their monthly community dinner. Come and enjoy this free nutritious meal served in a casual, safe environment. It is a sit-down served meal and is open to anyone who would benefit from good food in a safe, family-friendly setting. For more info go to crossroads-united-church.ca.

Baby Bump Book Club: Last Monday of the month, 7:30 p.m. to 8:30 p.m.; George Mackie Library; Are you a mom-to-be? Have you heard about the new Baby Bump Book Club at the Mackie Library? Check it out on the last Monday of the month. This group is very organic; it can be whatever you need it to be.

Preschool Science Storytime: Last Friday of the month through to Nov. 29, 10:30 a.m. to 11 a.m.; George Mackie Library; Join us the last Friday of every month for a special Preschool Science Storytime. A different subject will be featured every month and will include a story (fiction or non-fiction), a group re-telling of the science aspects of the story and a hands-on activity. Lets build preschoolers to become not only good readers but inquisitive citizens too.

Prostate Cancer Support Group Surrey: Last Saturday of every month, 10 a.m. to 12 p.m. (except July and Dec.); Valley View Memorial Gardens, 14644 72 Ave., Surrey; PCSG Surrey provides awareness, support and education for the prevention, treatment and cure for men diagnosed and treated for prostate cancer in Delta, Surrey, Langley and White Rock. Spouses and guests are welcome. For additional info visit procansupport.com or call 604 574-4012.

Book A Librarian in Punjabi and Hindi: Available by appointment; George Mackie Library; Learn how to download books from the library, find what you need on the library website, research and learn using the librarys computer-based services, what books you might like based on your interests, basic internet and basic computer. Book your personalized 30-minute session by phone (604-594-8155) or in person.

Delta Music Makers Concert Band: Did you have fun playing in a band in high school? If so, dust off your instrument, contact Curt Jantzen (cjband7@gmail.com), then join us in Ladner Tuesday evenings. The Delta Music Makers Concert Band is a fun group of adults who love to rehearse and play concerts in the community. Especially needed now are trumpets and clarinets, or any instrument except alto sax (that section is full).

Delta Scottsdale Lions Club: Second and fourth Tuesday of each month; The Lions Club is a service club that welcomes both ladies and men. If you would like to be involved in helping in your community, join us on the second and fourth Tuesday of each month (not mandatory) at the Delta Golf Course. For more info call Al at 604-594-8783.

Canadian Federation of University Women, North Delta/Surrey: CFUW is a national non-partisan, voluntary, self-funded organization working to improve the status of women and to promote human rights, public education, social justice and peace. Every year, CFUW and its clubs award close to $1 million to women to help them pursue post-secondary studies and also provide funding for library and creative arts awards. CFUW clubs provide learning and fellowship through lecture series, book clubs and issues groups, work to prevent violence against women and child poverty, and promote early learning and child care. North Delta/Surrey club meets monthly and is open to all women graduates, students and associates. Call Barb (604-594-6145) or Eleanor (604-589-3631), or email northdeltasurreycfuw@gmail.com for info.

North Delta Newcomers and Friends: NDNF is a ladies social club. Please call and arrange to attend some of our morning walks, coffee times, stitch-and-chats, card games, par-3 golf, potlucks and monthly dinners. For more info please call Kathy (604-583-3691) or Diane (604-543-7345).

Gamblers Anonymous: Has gambling taken over your life or the life of someone you know? Call 1-855-222-5542 to take back your life. Gamblers Anonymous is a non-profit fellowship of men and women who share their experience, strength and hope with each other that they may solve their common problem. Call 1-855-222-5542, email friend@gabc.ca or visit gabc.ca for more info.

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What's happening: week of Oct. 31 - BCLocalNews

Super food in a glass, these weight loss shakes and will aid in your weight loss.

Losing weight is not an easy task. It requires the perfect combination of foods to eat, foods to avoid and an effective workout routine. One needs to give consistent effort to not only lose weight quickly but also maintain their weight. Common advice that most health experts and dietitians give is to add lots of good quality protein foods in your diet to lose weight in a healthy way.

Weight loss shakes can be a perfect, filling meal replacement option for those of us looking to shed those extra kilos in a healthy manner. Weight loss or meal replacement shakes are in high demand among fitness enthusiasts all over the world. You can satisfy junk food cravings by having protein shakes that can keep you full until the next meal. Weight loss shakes are also full of nutrients which makes the food a wholesome meal in itself!

1. Peanut butter shake

Homemade peanut butter weight loss protein shake is nutty, creamy and delicious. The shake needs no added sugar and is high in fiber and low in fat. Blend together a cup of yogurt, half a cup almond milk, and two tablespoons of peanut butter. Serve chilled!

2. Vegan protein shake

If you are vegan or lactose intolerant, dont worry. Theres high protein weight loss shake available for you too! Blend cup of silken tofu, a cup of almond milk, a banana, cup cooked oats, a teaspoon of honey and a teaspoon of vanilla essence. Tofu and nut milk gives you proteins and the oats add the necessary fiber to your weight loss drink!

3. Raw egg protein shake

If you want to build muscles along with losing weight, this homemade raw egg protein shake is your solution. Mix a good quality raw egg with half an avocado, half a cup of milk, a banana, a teaspoon of honey and half a teaspoon of cinnamon. Blend all the ingredients together and consume immediately!

4. Summer weight loss shake

Summer fruits are low in calories and really delicious. To make this delightful and refreshing weight loss all you need to do is blend together ten cubes of mangoes and pineapples each, some yogurt and a teaspoon of flax seeds. This drink is rich in fibre and protein!

ALSO READ: Weight Loss Tips: What is reverse dieting and who should follow it

See more here:
Weight Loss Shakes: THESE are the shakes that will help you lose those few extra kilos - PINKVILLA

One of the most frustrating things about getting older is when the pounds pile up along with the years. Keeping weight off can be a challenge, even when you arent eating more or exercising less. But dont be discouraged. Aging may be inevitable, but getting fatter need not be.

Obesity affects about 40 percent of American adults, including the young and middle aged, an estimated 93.3 million adults, according to the Centers for Disease Control and Prevention. It is a serious public health problem, raising the risk of Type 2 diabetes, heart disease, stroke and certain cancers.

One big reason we gain weight as we get older is because we gradually lose muscle mass, about one percent every year, says Donald D. Hensrud, associate professor of preventive medicine and nutrition at the Mayo Clinic College of Medicine. This causes a decrease in our basal metabolic rate, that is, the process of burning calories while we are at rest. The lower the metabolic rate, the fewer calories we burn.

It may be imperceptible year to year, but compare the amount of muscle mass with the average 80-year-old to the average 20-year-old and it becomes more apparent, says Hensrud, also medical director of the Mayo Clinics Healthy Living Program. The greater the amount of muscle mass we have, the greater our resting metabolic rate.

Also, spontaneous physical activity separate from exercise often ebbs with age, he says.

In general, the average 80-year-old will move less in small and big ways throughout the day compared to the average 20-year-old, Hensrud says. And exercise, separate from daily activity, probably declines, although that only affects in a large way the smaller proportion of people who exercise regularly.

Bethesda dietitian Jessica Murgueytio agrees. Many of my patients admit to moving less overall as they get older, and the first thing I recommend for weight loss is to add weight training at least two to three days per week to slow down sarcopenia (age-related muscle loss), along with an additional day or two of cardiovascular exercise, she said in an email.

She suggests working with a personal trainer, especially on weights, to learn to lift safely and effectively.

On top of this, I encourage my patients to meet the 10,000 steps per day goal, so they are taking walks throughout the day or doing house or yard work, vs. getting home from the gym and sitting all day, she said. This will also impact metabolic rate.

Changes in hormones declines in testosterone in men and estrogen and progesterone in women also can affect weight. But its a false assumption that postmenopausal women gain more weight than men, Hensrud says. Rather, both sexes gain, but weight tends to redistribute in women more quickly than in men, often ending up in the abdomen one reason for this misperception.

Weight gain seems to affect men and women similarly, he says, typically about a pound or more annually, often between Thanksgiving and New Years.

This doesnt seem like much, but on a population-wide basis it adds up to quite a bit, he says. It is cumulative. It stays on. So, after 20 or 30 years, it adds up. During menopause, weight gain (in both sexes) is about the same. But (in women) weight shifts more toward the abdominal region, so it appears to be greater weight gain. The same thing happens in men greater weight gain with age in the abdominal region but it occurs more gradually.

There also may be physiological influences at work. A recent study suggests that lipid turnover in adipose tissue (where the body stores fat) decreases during the aging process, meaning the removal of fat from fat cells slows down, contributing to weight gain.

Researchers studied the fat cells in 54 men and women during a 13-year span, and all of them showed declines in their rate of lipid turnover. The results indicate that processes in the fat tissue regulate changes in body weight during aging in a way that is independent of other factors, says Peter Arner, of the Karolinska Institute in Sweden and one of the studys main authors, along with collaborators from Uppsala University in Sweden and University of Lyon in France.

Experts suggest people keep exercising regularly, monitor calories, lift weights and move throughout the day, avoiding sitting as much as possible.

All types of physical activity burn calories and are important, Hensrud says. Resistance training (weightlifting) helps lose abdominal fat. Exercise is the most efficient way to burn calories, especially high-intensity interval training, or HIIT, that is, short bursts of intense exercise followed by brief recovery periods.

(HIIT) has also been shown to help lose abdominal fat, he says. Moving throughout the day instead of sitting can also help burn a relatively large amount of calories.

Murgueytio warns that if exercise and muscle mass wane, its important to compensate by cutting calories. I encourage my patients to work on portion control and eating a higher volume of lower calorie foods, like fresh fruits and vegetables, since they will fill us up with less total calories and are important for aging, vitality and disease prevention, she says.

The good news is that weight gain seems to stabilize after the mid-60s, in part because people often eat less when they get older, Hensrud says. Obesity among those older than 60 is about 41 percent, compared with nearly 43 percent for people ages 40 to 59, and 36 percent for those 20 to 39, according to the CDC.

Although physical activity probably continues to decline throughout the life span, energy (calorie) intake also tends to decline in the elderly, he says.

Read more from the original source:
Growing old doesn't mean you also have to grow the pounds - The Keene Sentinel

Editors note: This feature originally appeared in the November issue of DS News, now available online

Housing remains a bright spot in economic growth, according to commentary from the Fannie Mae Economic and Strategic Research (ESR) Group. Risks to the ESR Groups forecast remain biased to the downside, while trade tensions between the U.S. and China continue to pose the greatest threat to growth, but housing is expected to be a source of strength in the near term. With this improved economic activity in housing, competition between service providers remains strong.

However, according to Chad Mosely, Chief Relationship Officer at MCS, competition brings its own complications when it comes to maintaining a top-notch team.

As we are currently experiencing a strong economy, we have seen that finding vendors and employees can often be challenging, he told DS News. In addition to not having as many vendors and employees looking for work, we are also competing against a robust homebuilding industry.

Alan Jaffa, CEO, Safeguard Properties, noted that current employment conditions, at least in the property preservation space, could be impacting costs.

According to Xactware pricing trend data, 2018 average property preservation and maintenance retail labor rates rose by an average 4.3% across the board, with drywall installers showing a 10% increase.

The labor market also is tightening for skilled talent for inspector/contractor networks, said Martin. As volumes decline, it is not as profitable for them to invest time and money in maintaining their mortgage field services businesses.

The price of property preservation and maintenance has also been in flux in recent years, according to Rob Martin, Product Manager for Property Solutions at Xactware, and with pricing so volatile, costs may not be what they seem.

Cost data indicated price volatility throughout many categories during 2018 and early 2019, Martin said. These price fluctuations, some of which were quite sudden, rendered older and outdated pricing data sets too unreliable for making business decisions.

Cheryl Travis-Johnson, COO, VRM Mortgage Services, noted that one of the biggest challenges in property preservation is costs between the servicer and the vendor.

The seller wants to keep costs down, and the vendor needs their costs to cover their profit margin, Travis-Johnson said. If they dont meet in a good place, you risk having the vendor compromise to remain sustainable.

Staying on the Same Page

Another ongoing challenge on the property preservation front is working to ensure that all stakeholders in the property preservation chain are the same page. Jaffa noted that timeframe problems can often crop up, as not every vendor and service provider works exactly the same way.

Completion timeframes differ among investors, and local codes often require services beyond the scope of the work assigned to property preservation companies by clients, Jaffa said.

Another current challenge we have seen in the industry is the enhanced oversight of cities with vacant properties, Mosely said.

Over 1.5 million U.S. single-family homes and condos are vacant, representing 1.6% of all homes, according to a new report from ATTOM Data Solutions. The report revealed that there are a total of 9,612 zombie homes or properties facing possible foreclosure which have been vacated by their owners nationwide, with the highest number of zombie properties in New York (2,428), followed by Florida (1,634), Illinois (985), Ohio (891), and New Jersey (463).

When it comes to managing these properties, Mosely told DS News that communication is key.

As more and more cities establish new legislation to protect and preserve their communities, we are constantly evolving our property registration process to keep up with these updates, Mosely said. This includes maintaining communication with code officials, reviewing ordinances, and updating our property registration matrix to determine the risk of properties.

A Daunting Forecast

Of course, damaging natural disasters, ranging from storms to wildfires, earthquakes, and floods, all present an increasingly significant risk to the property preservation industry. Chad Mosely suggested that leveraging technology is the key to staying ahead of these dangers, and to responding to them properly when they do occur.

Advancing technology can allow servicers and vendors to track the paths of storms and identify the properties at the highest risk of damage, Mosley said.

This permits servicers to prioritize which properties need to be addressed first, and also enables them to prioritize customer outreach immediately.

Costs, of course, can also be elevated following disasters, as Jaffa pointed out, thanks to factors such as debris disposal.

Many of the challenges associated with disaster preparedness come down to the bottom line of money, both on the servicer and vendor front.

Jane Mason, Founder and CEO of Clarifire, stressed how servicers are going to need to change their previous notions about natural disasters moving forward, at least in part to reduce the current high costs associated with disaster preparedness.

As any mortgage servicer will attest, managing through natural disaster events can wreak havoc on the cost of servicing, Mason said. This is why todays technology needs to help reduce risk for servicers, as well as their borrowers and investors, when a disaster occurs. The goal is to minimize expenses and add controls during events that can quickly go in the other direction if planning and proactive strategies are not in place.

In disaster areas, servicers are going to face competition among vendors and local resources, and cooperation is required.

Not only are we sharing vendors in the affected areas, but many times, the vendors are personally affected by the disasters and may either not be able to perform the work or be limited in the amount of work that they can accept, Mosely said.

Jaffa concurred, stating, Property preservation companies need to assess the capabilities of their inspector and contractor networks in the affected area. Often, because those inspectors and contractors in the area of the disasters have been impacted themselves, preservation companies need to reallocate resources for periods of time and adjust as needed.

According to Alan Jaffa, time is of the essence when it comes to these events. This means vendors and serviers must prioritize ahead of time by establishing allowables so affected properties can be preserved on the property preservation providers first visit.

With the volume of properties affected and the potential for serious damages heightened, property preservation vendors cannot get delayed by lengthy bid cycles with the client or investor, Jaffa said. He also recommended prioritizing damage repairs in a descending manner from most critical to least critical.

For example, vendors need to address any leaks before they begin cleanup services, like removing water-soaked items and debris, Jaffa said.

The U.S. has experienced 36 major disasters so far in 2019, according to data from Fannie Mae, and for those homes in disaster-areas, preparation begins at the building process. Mike Hernandez, VP for Housing Access and Disaster Response & Rebuild at Fannie Mae, stated that preparedness should include far more than financial steps and logistics.

A study by the National Bureau of Economic Research found that mortgages written on homes in these exposed locations are being shed by banks and absorbed by Fannie Mae and Freddie Mac. This implies that homeowners and investors have been making location decisions without properly pricing the cost of potential peril, and that the government has been enabling the oversight, the Harvard Business Review reporter.

Chad Mosely also noted that the number of homes in high-risk areas has grown.

As growth and population have increased, properties affected by natural disasters have increased, Mosley said. As a result, there are more homes in areas that could be affected by natural disasters. As such, it is critical that we continue to perfect processes and technology to address these risks as they arise.

Mosely added that the most important part of preparation is to have the finances available ahead of time in the event of a disaster, especially those in disaster-prone areas.

We recommend that servicers have a pre-approved emergency allowable for natural disasters that allow completion of certain emergency work to prevent additional damage (such as drywall removal and water extractions), he said. These services could make the difference in a property having repairable damage versus catastrophic damage.

The problem with preparing, Mosely added, is that storms are often unpredictable.

There are many instances where servicers will spend time and money protecting homes from damage, but then the storm changes its course and hits many homes not protected, he said.

To alleviate the headache of dealing with the unexpected, making you sure there are clear guidelines in place between servicers and vendors can make all the difference.

It would be helpful if investors provided more specificity on how each investor wants mortgage servicers to behave following a major storm or disaster, Jaffa said. Some investors have procedures in place while processes can remain unclear for others. Establishing clear guidelines and continuously updating them following a major storm or disaster will alleviate some of the challenges when managing affected properties.

The Tech Factor

Technology needs to help reduce risk for servicers, as well as their borrowers and investors, Mason said. Consider implementing technologies that can seamlessly take the customer from onboarding through each phase of servicing, including loss mitigationwith no gaps. Such capabilities are valuable for servicing in general but even more important when evaluating an uncontrollable event such as a natural disaster.

According to Mason, disasters, tragic as they are, can be a time for advancement.

The bottom line is that natural disasters do not need to create workflow disastersnor should they, she said. They offer a prime opportunity for servicers to enhance customer service and take a giant technological leap forward. The key is to capitalize on technologies emerging out of digital disruption to manage disaster recovery and win customer allegiance at the same time. By letting automation handle the ups and downs of disaster mitigation, as well as its complexities, servicers can create eternal customer loyalty.

New technology is already making disaster response easier, as servicers are able to react faster.

Coupled with improvements in technology like weather-mapping and geo-fencing, clients have the ability to be more targeted in their disaster responses, said Alan Jaffa.

Of course, the benefits of advancing tech are not just limited to disaster prep and recovery.

Kerry Medel, Client Relationship and Operations Manager for Brookstone Managements Property Preservation Division, notes how new tech can impact not only costs, but cut time in the QA process.

Companies today are constantly reevaluating their field services QA processes in the quest to not only reduce timelines but also their exposure by exploring new avenues to integrate automation into their QA procedures, she said.

The most successful QA model will not be built solely on the paragon of technology, she continued. It will consist of a coalescence of technological exploitation, alongside team members with the most creative, knowledgeable, and analytical minds, who live among the patterns, embracing the errors much more than the successesit will be a fine balance between man and machine.

It is critical that we continue to perfect processes and technology to address these risks as they arise, Mosely said. By continuously improving processes, developing our employees, and improving technology, we are able to make our business more efficient and, in turn, be prepared for the future.

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Weight of the World: New Challenges in Property - DSNews.com