Keep Fighting Toward Your Fitness Goals

So I thought I’d share how difficult it is to live with a chronic illness and try and stay fit.

The picture on the right was last year… when I had just had a colonoscopy to determine how inflamed my bowel was. Shortly after, I was hospitalized due to my colitis. In that week I had lost around 8kg in weight in the space of 5 days. Everything I ate went straight out. I had been in decent physical shape externally but internally I was in bits. I felt incredibly weak. I had no energy, but I still tried to work and live my life as normally as possible. At the time I even tried to celebrate the fact I looked half decent. 🙈 But when you look at the photo closely, I look very skinny. I was then put on some heavy duty drugs to get my colitis in check. Gained loads of weight in hospital and then went home.

Fast forward to may of this year. I’ve managed to get to a decent shape however I’m the strongest I have ever been. I manage to beat my personal gym goals every week and my colitis seems to be under control. 🤛👏

I saw this photo in my feed and wanted you to understand that physically and mentally I’m in a much better place. Everything is going in the right direction and with more hardwork and dedication I’ll get to where I want to be.

Even last year I said I’ll have to start my journey again. It really got me down but if something is worth doing… it wouldn’t be easy….or everyone would do it 😅👌

It doesn’t matter where you are in your IBD journey. It will always keep moving forward it you BELIEVE you can do it

Holy Hell! This Running + Strength Workout Is Intense

There are weeks when all you have time for is a one-and-done workout. The kind of workout that leaves sweat dripping from every inch of your body and every muscle shaking. The kind of workout that takes less than an hour to finish, but feels like you were working out for two. This is one of those workouts. If you’re short on time, but need a solid sweat session, this beginner combo workout will do you right! A mix of strength training and running, you’ll be tasked to push yourself to your edge, while getting stronger, leaner, and faster!

The Workout

Start off with the 10-minute strength session, then follow it up with the beginner-friendly treadmill interval…

Workout Program, Phase 3, Begins Tuesday

Jets’ Offseason Plan Ramps Up Next 4 Weeks with 10 OTA Sessions & Veteran Minicamp

Phase Three. It sounds like some kind of laboratory experiment.

In a way, it is.

The Jets enter Phase Three of their voluntary offseason workout program beginning Tuesday at the Atlantic Health Training Center. After the players completed the two weeks of Phase One (strength and conditioning and physical rehab only) and the three weeks of Phase Two (on-field workouts, individual player instruction and drills, no team offense vs. team defense drills), it’s on to the final offseason stage in head coach Todd Bowles’ building plan.

“Obviously we want to win a lot more games than last year and we want to go to the playoffs, and that’s what we’re coaching and striving to do, to go to the playoffs, so that’s my goal,” Bowles said earlier this month.

Phase Three is the next step and in fact the final step of the offseason for the Jets. In the final four weeks of the program, the Jets and all NFL teams can conduct 10 days of organized team practice activity — OTAs, of course. Live contact is not allowed but 7-on-7, 9-on-7 and 11-on-11 drills are permitted. In Week Four, the offseason schedule wraps up with the veteran minicamp from June 13-15.

None of these offseason practices is open to the public, but reporters will be in once a week for the next three weeks and for the minicamp, so the offseason Jets stories will continue on and elsewhere. Many storylines will unfold through mid-June. Here are four:

Quarterbacks Three
Josh McCown, Bryce Petty and Christian Hackenberg take the next steps…

Don’t like sweating while exercising? Get yourself a self-ventilating workout suit

After five minutes of exercise, the suit’s flaps started opening up, right around the time when participants reported feeling warm and sweaty.

Self Ventilating Workout Suit
According to sensor readings, the flaps effectively removed sweat from the body and lowered skin temperature.(Shutterstock)

If sweating is your problem with workouts, Massachusetts Institute of Technology (MIT) researchers have a new solution to offer. They have designed a breathable workout suit that can keep the body cool and dry in the gym.

The workout suit has ventilating flaps that open and close in response to the body’s heat and sweat, and can make one feel like, in the words of one of the researchers, wearing an “air conditioner” on the back. Powered by harmless microbes built into the fabric, these flaps, which range from thumbnail- to finger-sized, shrink and expand in response to changes in humidity.

“This work is an example of harnessing the power of biology to design new materials and devices and achieve new functions,” said Xuanhe Zhao, Associate Professor in the Department of Mechanical Engineering and study co-author. The microbial cells act as tiny sensors and actuators, driving the flaps to open when an athlete works up…

Fresh and Fit: Are you setting yourself up for workout failure the night before?

What you do the day and night before a workout can determine how effective it is. (Photo: Staff)

It’s natural when you’re heading to the gym or going for a long run after work to be focused on preparing yourself during the day, both physically and mentally. Anyone with personal experience knows not to eat a large plate of lasagna or a big bowl of chili before going on a 5-mile run. We know not to drink a liter of Coke before we’re about to lift weights at the gym. Those are actions that automatically set us up for failure.

However, what about our actions the night before? How often do you really consider what you’re eating before bed and how it relates to your workout the following afternoon? We’re more likely to consider this if it’s Friday night and you’ve got a race scheduled for Saturday morning. We know our sleep and diet are crucial at that point, but remember that to get the most out of your workouts, the previous day can be just as important as the day of.

Here’s why.

Are you getting enough quality sleep?
On average, most people need about seven or eight hours of quality sleep to be properly rested for the next day. Unfortunately, roughly 40 percent of Americans get less than the recommended amount of sleep every night. I’ve talked a lot about proper sleep in the past, so I’ll summarize what you might already know.

Quality sleep means the following: You sleep enough. You go to sleep and wake up at roughly the same time (within half an hour or so) every day. It also means disengaging from your electronic devices (specifically your TV, phone and computer screens) 30 minutes to an hour before bed. If you can manage to do all that consistently, you will wake up with more energy and have more effective exercise sessions. As with anything health-related, meeting some of those expectations will always be better than meeting none of them.

What about late-night snacking?
A while ago, I realized one of the biggest causes of my loud and incessant snoring was having a snack or dessert too close to bedtime. If the last time I eat anything is a few hours before I go to sleep, I usually only snore a little or not at all. However, when I have had something to eat, my wife basically has to shove me out of the bed to make the snoring stop, since I’m essentially…

What’s A Healthy Workout Schedule? Experts Weigh In



Creating a workout schedule that’s engaging, effective, healthy and doable can seem like a monumental task. After all, if you’re not a fitness enthusiast or expert, it might even be difficult to know where to begin. So, to get started, you probably need to figure out what’s a healthy workout schedule. Of course, what’s healthy for one person, may not be the best choice for another. The proper workout schedule for you can depend on how old you are, how active you’ve been, what (if any) conditions you have, the kinds of activity you enjoy doing, and so much more.

That being said, there are some baselines that apply to all people. “A healthy workout schedule should be guided by a general framework of at least two to five hours of combined sculpting and cardiovascular activity each week,” allongée founder Jillian Dreusike tells Romper by email. “For those that are just beginning a fitness regimen and are looking to make a real transformation to their bodies an overall health, the general framework is something that one should build up to over a period of around 60 days.”

Long story short — don’t jump all in right away and think you’ll be able to rock out intense workouts every single day if you haven’t been regularly exercising. Bar Method vice president of teacher development and master instructor Keisha Ramey-Presner tells Romper that she recommends clients make it to class about three days a week. If you try to do too much too soon, you’ll set yourself up to fail. “Make…

Wisconsin Badgers’ Bronson Koenig hurt during Milwaukee Bucks workout

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Badger guard hurts ankle

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Wisconsin Badgers guard Bronson Koenig suffered an ankle injury as he took his turn working out at the…

Workout: Nia with Jill Factor, honoring each student’s body

Jill Factor leads her Classic Nia Class at Kinesis Dance in Boulder on Tuesday. For more photos go to Paul Aiken Staff Photographer May 9, 2017
Jill Factor leads her Classic Nia Class at Kinesis Dance in Boulder on Tuesday. For more photos go to Paul Aiken Staff Photographer May 9, 2017

Nia at Kinesis Dance Studio, 5603 Arapahoe Ave., Suite 6, 720-313- 0413,

Instructor: If Jill Factor is a fitness powerhouse — she leads six Nia classes in addition to a full roster of yoga teaching — she’s a gentle sort of powerhouse. About as far from a drill-instructor type as possible, she’s taught Nia for 13 years and guides her classes with the longterm health and happiness of her clients in mind, often focusing on how to take the practice into your life outside the studio.

“(Nia) allows freedom of expression and honors each student’s body and uniqueness. The teacher is merely the guide,” says Factor, who notes that she often sees students who have been injured in other fitness programs or methods drawn toward the more holistic Nia program. “They are wanting to get a great workout, have fun and not cause further harm to their bodies.”

What is the workout? By the numbers, Nia is an exercise program said to fuse nine movement forms, including martial arts, dance and the healing arts. A branded fitness method, the practice consists of 52 moves designed to improve five fitness goals: flexibility, mobility, agility, strength and stability. Each song on the day’s soundtrack is paired with series of movements — a dance — that start relatively simple and build toward more complexity.

In terms of mood, however, a Nia class seems to be less about heart rate and more about fun, functional fitness and never taking one’s self too seriously, the latter always a noble goal. To celebrate your body and your spirit, the guided steps are interrupted with regular breaks to free dance, as seriously or as goofily as you desire.

Charlotte Mulloy works on a balance move in Jill Factor’s Classic Nia class.
Charlotte Mulloy works on a balance move in Jill Factor’s Classic Nia class. (

What’s different? What sets Nia apart from other dance-related exercise programs is the…

Inflammation damages retina of diabetics: Study

Diabetic retinopathy has been classified into two types. Non-proliferative diabetic retinopathy and proliferative diabetic retinopathy.

 Keeping blood sugar blood pressure levels in check, adhering to the prescribed diet and medications, physical activity, etc. can help prevent or slow the development of diabetic retinopathy.
Keeping blood sugar blood pressure levels in check, adhering to the prescribed diet and medications, physical activity, etc. can help prevent or slow the development of diabetic retinopathy.

Visakhapatnam: A growing body of evidence supports the prime role of inflammation and ‘angiogenesis’ in inducing progressive damage to the retina in diabetes patients, leading to diabetic retinopathy (DR).

Now, the findings of a recent study, carried out by the researchers at Andhra University College of Pharmaceutical Sciences and LV Prasad Eye Institute, Visakhapatnam, concurred with the same.

The study revealed higher levels of circulating inflammatory cytokines and vascular endothelial growth factor (VEGF) in patients with DR compared to the patients without the ocular condition. Cytokines are regulators of host responses to infection, immune responses, inflammation, and trauma. The pro-inflammatory cytokines act to make a medical condition worse.

On the other hand, the vascular endothelial growth factor is a major regulator of new blood vessel growth and an important inducer of vascular permeability, playing a role in diabetic retinopathy. Vascular permeability characterises the capacity of a blood vessel wall to allow for the…

Diabetes and Strength Training – What You Should Remember

This article does not constitute medical advice. Please see your licensed medical physician for information about how best to manage diabetes in your individual case. It’s always a good idea to talk to your doctor before starting a new diet or exercise regimen.

There are a lot of misconceptions surrounding diabetes. Perhaps the most persistent, at least in the world of strength sports, is that people with diabetes should avoid lifting heavy and stressing their bodies as much as other athletes.

The truth is that exercise, including intense exercise and strength sports like powerlifting and weightlifting, can be appropriate and even recommended for patients with the disease. (Just ask Matthias Steiner, an Olympic weightlifting gold medalist who was diagnosed with Type 1 diabetes at eighteen.)

“The benefits of exercise for people with diabetes are too numerous to list,” says Dr. Sheri Colberg, an exercise physiologist and founder of Diabetes Motion. “Basically, all of the benefits that anyone gets from exercise are the same for people with diabetes, and they have the added benefits of often being able to manage their blood glucose levels better and reduce anxiety and depression associated with diabetes management.”

When it comes to managing the disease, a lot of recommendations are similar to those made for the general population: eat plenty of vegetables, get plenty of exercise, keep your body fat low, avoid sugary foods.

But exercise also affects blood sugar, which is why there are a few things to keep in mind if you have diabetes and you want to try out powerlifting or weightlifting.

Exercise and Blood Sugar

“Exercise is going to make your cells more sensitive to insulin over the long term, so they’re going to do a better job of taking up glucose and using less insulin,” says Amanda Kirpitch, MA, RD, CSSD, CDE, a dietitian practicing in New York City. “So there’s always going to be benefits from exercise.”

For a period of two to seventy-two hours after exercise the body does a better job of using insulin, which is why insulin needs are generally lower in people who exercise regularly. (Though these benefits can be diminished by overeating.)

But Don’t Cardio and Lifting Put Different Demands On the Body?

Yep. For people with diabetes, the main thing to note is that intense lifting can cause a temporary increase in blood glucose levels, compared to cardio training which usually causes a decrease.

“The biggest difference between powerlifting and cardio is the impact on glucose levels,” says Kirpitch. “There’s often a rise in glucose that people don’t anticipate when they do anaerobic activity, strength training, things of that nature, compared to running. People assume that any exercise is going to result in lower blood sugar, and they then come out of an anaerobic strength workout and they have no understanding to how that manifests. So it’s a very different type of situation.”

So what should you do before, during, and after a workout to maximize benefit and minimize risk? It depends on your potential for low and high blood sugar, which varies by patient.

“If you’re not on insulin, the target blood glucose can be lower before starting exercise,” says Kirpitch. “But if you’re on insulin, you probably want the blood sugar to be at least over 100 for powerlifting and weightlifting, even 120. It doesn’t need to be as as high as it needs to be for cardio, because with lifting the blood sugar is likely to rise.”

Whether and how much your blood sugar increases from lifting weights depends on how well-trained you are — the newer you are to lifting, the more likely it…

The 10-Minute Cardio HIIT Workout Without Weights for All Fitness Levels

There’s nothing wrong with spending 45 minutes on the Stairmaster doing steady-state cardio, but let’s be honest, it probably isn’t the best (or most fun) use of your time. That’s where this HIIT workout comes in. We’re talking just 10 minutes, no equipment, and a serious calorie burn. Sound too good to be true? It’s not.

This cardio HIIT workout adds some spice to your routine while maximizing intensity and efficiency—meaning you’ll burn more calories in less time. Plus, by pushing yourself harder during a shorter HIIT workout, you’ll tap into the ‘afterburn effect,’ which will rev your metabolism and really fire…

Pro Ultrarunner Tim Tollefson’s Key Workout

tim tollefson ultra runner
Marathoner-turned-ultrarunner Tim Tollefson nears the 100-mile point of the Ultra-Trail du Mont-Blanc in the French Alps in 2016. He finished third. Peignee Verticale/Timothee Nalet

Tollefson’s shift to the trails brought immediate gratification. In his first off-road race and his first ultramarathon, the 2014 USA 50K Trail Championship, he won with a course record of 3:24:05. He quickly became one of the most competitive American trail runners on the world stage, placing eighth in his first international 50-miler less than three months later and second in his first 100K the following year.

Marathoner-turned-ultrarunner Tim Tollefson nears the 100-mile point of the Ultra-Trail du Mont-Blanc in the French Alps in 2016. He finished third.

“Tim loves being out in nature by himself; he thrives on that solitude,” says Tollefson’s coach, Mario Fraioli. “He was looking for something new to rekindle his competitiveness.”

A significant change in training or racing can freshen up anyone’s running, Fraioli says. Doing the same kinds of workouts training cycle after training cycle can result in plateaus and maybe injury—even if…

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