By Robbie Alexander, NSCA-CPT,APDT

Welcome tomy new health and fitness column. As a dog trainer, functional fitnessconsultant and personal defense trainer, my intention every other week will beto get you thinking about getting off the couch, putting down the sweets andgoing outdoors to discover your greater self. These articles will be yoursource for secrets to success with your healthy, active lifestyle challenges.

Yourgreatest battles toward success in life take place within the deepest corners ofyour mind. I commonly refer to this concept as a mental fighting ring. Ibelieve your biggest circles of influence affect your inner battles in thisring. The part of you that ultimately wins is determined by yourconditioning. Article subjects may include the following.

Statisticsshow that 60-70% of your fitness successes result from your diet. Regardless ofhow awesome your gym, trainer or your favorite YouTube channel is, nothingbeats keeping your diet close to the earth. As the saying goes, You cant outtrain or out run a bad diet. You really are what you eat, down to the cellularlevel. Your body is an amazing assembling of all the nutrition you put into it.My diet approach is challenging, but the challenges can result in you losing poundsof fat and keeping them off.

Fitness tipswill be based on functional fitness which is an overused and highlymisunderstood term that refers to a powerful and highly effective approach totraining. Applied properly, you get amazing results. The motivation will be toget off the machines in the gym and training on your feet. My simple challengeswill help you develop a body that performs better, systems that function moreefficiently, and a more impressive reflection. Sound good? Stay tuned.

How does dogtraining fit into the fitness equation? I asked myself that exact question 10years ago when trying to figure out what to do with my dog training and fitnesscredentials. My advice are the results of years of studying many popular dogtraining solutions, developing effective ways through trial and error as wellas from teaching people how to relax and step into a better leadership positionwith Rex. Ultimately, youll discover fun ways to get active outdoors (besidesyour yards) and bond with your dog, while building some stronger muscles onyour body and ultimately, dropping and keeping off pounds of fat(hypothetically speaking of course, but you never know).

If youarent aware of your surroundings and you cant run, quickly hide or fight inan emergency, whats your value as a family defender? My greatest workoutexperiences came not from preparing for my Spartan Races or my sports historyas a youth in Monrovia and Duarte, or in college. My greatest challenges camefrom the training and conditioning associated with earning multiple back beltsand becoming a top nationally rated martial arts competitor. Now, as a shootingcompetitor and stunt professional, nothing tops the level of functional trainingthat fight conditioning offers.

Stay tunedfor my next article when I introduce a delicious secret smoothie ingredientsfor quick athletic recovery.

As they say, iron sharpens iron. I value and welcome your healthy and intelligentfeedback. Who knows, your thoughts and comments may influence topics in myfuture articles. Remember, real health begins with inner wealth!

Excerpt from:
The Inner Ring - monroviaweekly

Juji & Tom - YouTube Juji & Tom shared a clip of 69-year-old lifter, nicknamed the "Vice Grip Viking", showing off his grip strength and beating a record set by Martins Licis.

Grip strength is an important component of your overall health and fitnessand an old-timer just showed up a gym full of lifters, handling over 200 pounds. The 69-year-old Odd Haugen has such burly forearms and fingers that he claims to have trademarked the nickname "Vice Grip Viking." More like "Nice Grip Viking," am I right?

Odd's display was caught on camera by YouTubers Juji & Tom, a.k.a. content creator Tom Boyden and athlete Jon Call, who performed a series of weightlifting tricks and stunts during his stint on Season 11 of America's Got Talent. In a video posted earlier this year, they claimed to have captured current World's Strongest Man champ Martins Licis setting the world record for grip strength, at 205 pounds... but it looks like the V.G.V. just smashed that, lifting 208.

The video also includes a different challenge in the form of the "loser's grip," a tool which is much more difficult to handle due to its pyramid shape. Everybody in the gym struggles to lift this one except Odd, of course, who beats the others with his vice-like grip and lifts the 28-pound weight. That man must have one hell of a handshake.

But grip strength is more than just a cool stunt. Grip strength is important for your overall lifting prowess, since you'll only be able to handle heavier loads if you can physically hold them off the ground, it's and also a predictor for health and mortality. If you're working on your lifting game, here are some tips for building your grip strength:

Looking to get hands of iron? These climbing experts can show you how. And check out these six moves for building strength in your forearms that you can incorporate into your workout.

Slideshow: These 40 fit celebrities over 40 will inspire you to hit the gym (Provided by Prevention)

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This 69-Year-Old Lifter Has a Stronger Grip Than You - msnNOW

CLEVELAND Getting more than six hours of sleep can be difficult for some, but getting less than that while battling a chronic disease could be a deadly combo.

Doctors say if you don't get enough sleep, your body won't have enough rest for recovery and stress levels start to build up which has some serious consequences.

Researchers at the American Heart Association sleep-tested more than 1,600 adults, then tracked their health for twenty years. They then published their findings in the Journal of the American Heart Association.

The study found middle-aged adults with high blood pressure or type two diabetes who slept less than six hours a night had twice the risk of dying from heart disease or stroke and people with a history of heart disease or stroke who slept the same amount had three times the risk of dying from cancer.

And recently there's some interesting research to suggest that we have what's called endogenous biologic rhythms also called circadian rhythms. Each cell in your body for instance has a rhythmic occelation of processes and metabolism. And if you disrupt the intricate rhythm of cells and organ systems, bad things happen, said Dr. Sanjay Rajagopalan, Chief of Cardiovascular Medicine at University Hospitals.

On the flip side, researchers found sleeping more than nine hours was also detrimental to health.

The study also found people with "fractured" sleep, defined as moving or waking up during sleep phases, also had higher levels of early disease.

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New study says sleeping less than 6 hours a day may increase risk of heart disease, cancer - News 5 Cleveland

The Friday Breeze

Newsletter editor Brianna Labuskes, who reads everything on health care to compile our daily Morning Briefing, offers the best and most provocative stories for the weekend.

Happy Friday! Yours truly is back from beautiful Vietnam and it seems I missed one or two ahem minor news events while traipsing around.

Now enough mother-henning. (You missed me, didnt you?) On to the news of the week!

The Supremes are back in action, and a look at the high courts docket reveals a potentially doozy of a politically charged term (with rulings expected to land as the general election heats up in 2020).

In the health care sphere, a big case to watch is the Louisiana abortion suit. An essentially identical Texas law which requires doctors performing abortions to have admitting privileges at nearby hospitals was ruled unconstitutional by the court in 2016, but that means little with two new justices appointed by President Donald Trump weighing in.

Oral arguments in two other health-related cases were held this week. The justices grappled with the moral and legal complexities of the insanity defense. The case prompted questions such as this one from Justice Stephen Breyer: One defendant kills a victim he thinks is a dog. The second defendant knows its a person but thinks the dog told him to do it, Breyer said. They are both crazy. And why does Kansas say one is guilty, the other is not guilty?

Tuesday was all about LGBTQ rights. Although most of the justices were divided along ideological lines on whether federal civil rights legislation applies to sexual orientation and gender identification, Justice Neil Gorsuch hinted his vote might be in play. As an avowed believer in textualism, he suggested that the words of Title VII are really close, really close to barring employment discrimination for those workers. But dont go placing bets on the outcome yet. He also noted that he was worried about the massive social upheaval that would follow such a Supreme Court ruling.

Want a roundup of the must-read stories this week chosen by KHN Newsletter Editor Brianna Labuskes? Sign up for The Friday Breeze today.

On that note, the 2020 Democratic candidates participated in an LGBTQ forum on the eve of National Coming Out Day. There were a handful of notable moments through the night (including a zinger from Sen. Elizabeth Warren that was met with loud applause), but much of the spotlight was on protesters who demanded the candidates pay attention to violence against black transgender women. We are hunted, said one member of the audience.

Elsewhere on the campaign trail this week, controversy over a pregnancy discrimination talking point from Warrens stump speech prompted women including Warren rival Sen. Amy Klobuchar to speak out on social media about their own and their mothers experiences.

Sanders campaign confirmed that the health scare from last week was indeed a heart attack. The 2020 candidate who promised to return full blast to the race said he hopes people learn from his dumb mistake of ignoring the warning signs. In true politician-running-for-office style, he also was able to use the scare as a way to emphasize the importance of his signature policy proposal, Medicare for All.

In a sign of whats to come for Big Pharma, South Bend Mayor Pete Buttigieg, one of the fields more moderate candidates, released a drug pricing plan that is decidedly not moderate. The move falls in line with a broader sense that theres an ever-growing appetite among even middle-ground Dems for action to rein in drugmakers.

And for you political wonks out there, this was an interesting read on the shifting political dynamics of doctors, who once used to be a sure thing for the GOP.

A key ruling on the health law is expected in the next few weeks, but officials (on condition of anonymity, mind you) said that if the ruling is against the ACA, the Trump administration will ask the court to put any changes on hold possibly until after the election. The reports further support the idea that the law, which has been, uh, politically fraught (to say the very least) over its entire life span, is at the moment viewed as an Achilles heel for Republicans.

Two other major news items out of the administration this week to pay attention to:

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Please call 877.286.1686 to upgrade your subscription.

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Must-Reads Of The Week From Brianna Labuskes - Lompoc Record

The following was produced in partnership with GM BuyPower Card. When you use your GMBuyPowerCard to purchase health and wellness essentials, you can getEarnings towards the purchase or lease of a new Chevrolet, Buick, GMC or Cadillac vehicle*, or use Earnings towards statement creditsofup to $250 a year on qualifying vehicle care and certain GM extras**for your current GM vehicle.

Managing a household of little kids is a full-time occupation: Wake, wash, dress, feed, repeat. With all that needs to be done, finding time to take care of your own physical and psychological wellness can feel impossible. These quick and easy wellness tips can help you help yourself.

1. Commit to 27 minutes of daily mindfulness. Thats the amount researchers found resulted in measurable changes in the gray matter of peoples brains, increasing density in areas responsible for feelings of compassion and decreasing it in areas related to stress and anxiety. You dont have to practice mindfulness for 30 minutes straight sit quietly and contemplate your breathing for 10 minutes in the morning and a few more at night.

2. Walk in the woods.One study shows that a 20-minute stroll through your local park can lower your heart rate and blood pressure, and increase the feeling of happiness. Scientists have found that natural environments activate our parasympathetic nervous system (feelings of relaxation) while suppressing the sympathetic system (fight-or-flight feelings). If the park is too far, consider filling your favorite reading nook with more plants.

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3. Add turmeric to your cooking. You might know it as the spice that turns curry dishes yellow, but turmeric also helps with lifes ills. To wit: Studies have found it to be a powerful anti-inflammatory (good for sore muscles), antioxidant (can help you feel and look younger), and a protector against heart disease. Whew.

4. Sprinkle lavender essential oil on your pillow. Just a drop or two can help induce a sense of calm.

5. Set up a relaxation zone in your home.Its important to have a stress-free space in your life, so make sure theres a comfortable, distraction-free space in your home where you can exercise, nap, and relax.

6. Limit blue light before bed. If youre checking texts and email right up until lights out, youre setting yourself up for a lousy night of sleep and not necessarily because youre stressing about work. The blue light emitted by your tech devices sends signals to your brain that inhibit the production of melatonin, a chemical that makes you feel drowsy. Put away your phone and laptop an hour before bed to help your night be a restful one.

7. Carve out your own space. Contrary to what early 21st-century architects thought, it turns out that open seating plans can inhibit productivity. Workers in open offices spend an undue amount of time making phone calls from stairwells and empty conference rooms instead of sitting at their desks, research shows. Find yourself a little piece of personal space at work or home where you can take a minute for yourself to just breathe.

8. Build the perfect breakfast bowl.Oats + walnuts + berries + cinnamon + milk = Awesome way to start your day

9. Do the plank. Planks are an essential, effective workouts move, if you do them right: Start lying face-down on the floor, torso propped up on your elbows. Engaging your core, raise your body up onto your forearms and toes, making sure your body forms one long line from shoulders to feet. Hold this position as long as you can, working your way up to 90 seconds.

10. Manage your money. Money worries are one of the biggest sources of stress for parents. Saving for college, home mortgages, and big-ticket items like a new family car can cause serious angst. Create a priority list with your partner of purchases you want to make this year, then figure out how much of the household budget youll need to set aside each week to help you reach your goal.While youre at it, make sure your credit card works harder for you. The GM BuyPower Card, for example, can offer Earnings toward a new GM vehicle.*

11.Exercise for 51 minutes a week. For as little as seven minutes of sweat a day,you can reduce your risk of dying by 33 percent,according to research. Walk, jog, ride a bike, or jump rope. Anything that gets your heart rate up counts. If thats not motivation enough, scientists found that people who exercised for 10 minutes a day were, yes, happier than those who did not. So, you know, get after it!

12. Eat earlier. If youre trying to drop a few pounds, consider pushing up the hour for your evening meal: People who ate dinner earlier in the afternoon felt less hungry while raising their bodys fat-burning potential, according to a new study.

13. Stretch. Start with this great lower back stretch: Lie on your back, knees bent, feet flat on the floor. Spread arms out to either side for support. Gently let your knees drop to the right side while you rotate your head and torso to the left. Return to center, repeat the stretch on the opposite side

14. Do a crossword. Challenging your mind can stave off the accumulation of a compound known as beta-amyloid in the brain, responsible for diseases such as Alzheimers. Puzzles are a great way to do just this, so be sure to include the whole family.

15. Bring your neighbor flowers.Why? Because generosity sets off a neurological chain of events that results in feeling happy. Heres how it works: When you perform an act of kindness toward others, it activates the temporo-parietal junction (TPJ) in your brain. TPJ is associated with feelings of empathy. In turn, the TPJ sends signals to the area of your brain known as the ventral striatum, which is responsible for producing feel-good emotions designed to encourage you to continue being generous.

16. Eat dark chocolate.Scientists in London have discovered that certain psychoactive ingredients in dark chocolate act as a buffer against depression, lowering feeling of sadness by 70 percent in people who snacked on the sweet compared to those who did not.

17. Do 40 push-ups in 60 seconds. Thats the benchmark for superior heart health in a study of 1,104 active men: Scientists found that those who could drop and do 40 in under a minute were 96 percent less likely to develop heart disease than those who squeaked out 10 or fewer. The push-up test was even better than the traditional treadmill test in determining cardiovascular health in the study.

18. Get a family dog. Mans best friend is also mans best motivator: New research shows that people with dogs exercise 58 percent more every week than those without, and also have significantly lower markers for heart disease and diabetes. Bonus: You now have at least one member of your household that wont talk back to you.

19. Have a guys night in. In your 20s, it was all about the boys night out. But youve moved on (thats a good thing) and while you still enjoy an occasional night out with the lads, its more relaxing (and less of a wallet drain) to have the gang up to your spot for a chill evening of good food and a throwback game of foosball.

20. Learn these five yoga animals.

Downward Dog: Create an inverted V-shape with your body by hiking your hips in the air while keeping hands and feet planted on the floor.

Cat-Cow: On all fours, toggle between arching your back and raising your face toward the ceiling and rounding your spine and dropping your head toward the floor.

Pigeon Pose: From a low lunge, place your hands on the floor and lean sideways, allowing the hip of your front bent leg to contact the floor. Create an L-shape on the floor with your front leg, keeping the back leg straight behind you. Lean forward to feel a stretch in your hip.

Cobra Pose: Lie face-down on the floor. Place your hands on either side of your shoulders, elbows bent. Push up through your palms, lifting chest off the floor and straightening your arms.

21. Power nap.Keep your snooze to 20 minutes: More than that and your brain heads off into deeper sleep stages known as REM, which will leave you feeling groggy and out of sorts when you wake up.

22. Wear yellow. Its the color we associate with energy and optimism (possibly because it reminds us of the sun) and wearing it could give your mood a boost. Another option: Paint the walls of your bedroom or bathroom in the feel-good hue.

23. Listen to music. For an instant pick-me-up, crank up the techno tunes or dance beats in your car on the way to work. Just 12 minutes a day of upbeat music can bring about a lasting positive effect in your mood over a two-week period.

24. Go heavy at the gym. To see real change in your muscle growth, you need to add at least one heavy lift dayto your weights workout. That means instead of your usual four sets of 10 reps, youll be looking to do three sets of 3 to 5 reps. Guys dont like to do it because the low volume makes it feel like its not a real workout. But give yourself three weeks, and your biceps will be telling you otherwise.

*BuyPower Card Earnings may not be used with fleet vehicle incentive programs or with some other offers and discounted sale programs such as the GM Employee Discount Program, GM Company-Owned Vehicle Discount and GM Supplier Discount Program. Other exclusions may apply.

**Starting August 20, 2019, redeem your Earnings for statement credits of up to $250 per calendar year, January 1 through December 31,for qualifying purchases on vehicle care and GM extras. Qualifying purchases on vehicle care and GM extras includecustomer paid Certified Service, parts and accessories purchased at an authorized GM dealership, as well as eligible GM subscription services, including most purchased OnStar and Connected Services plans and SiriusXM subscriptions. Does not include data plans. To redeem, log in to yourBuyPowerCard Earnings account and select the Redeem page. Redemptions must be made within 90 days from the date yourqualifyingpurchase was made. Please allow up to 3 business days after purchase for this transaction to appear on yourBuyPowerCard Account. Your statement credits are usually applied to your balance within 2 to 3 business days after redemption. All redemptions are final. Available on an openBuyPowerCard Account in good standing. Combine with most other offers. Other exclusions may apply.

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24 Wellness Tips for Mindfulness, Happiness, and Fitness - Fatherly

Wearable fitness technology has weaved itself into society so that FitBits and smartwatches are seen as mainstream; and the future of wearable devices shows no sign of slowing down.

Piloted by the increasing demand of consumers to monitor their own health, use of wearable technology has more than tripled in the last four years. According to research from Business Insider Intelligence, more than 80% of consumers are willing to wear fitness technology.

This growing demand for wearables has generated a booming market, and now insurers and companies are seeing how supplying wearable health technology to their consumers and employees is beneficial.

The advancement of wearable technology and growing demand from consumers to take control of their own health has influenced the medical industry, including insurers, providers, and technology companies, to develop more wearable devices such as Fitbits, smartwatches, and wearable monitors.

Some of the simplest and most original forms of wearable technology, wearable fitness trackers, are wristbands equipped with sensors to keep track of the user's physical activity and heart rate. They provide wearers with health and fitness recommendations by syncing to various smartphone apps.

The FitBit Flex was an early, popular option for wearable technology consumers. Users were attracted to it's sleek look and ability to track their step progress throughout the day with the device's five indicator lights.

Once only used to count steps and tell time, smartwatches have now transformed into clinically viable healthcare tools. Apple launched the Apple Heart Study app in 2017 to monitor users' heart rhythms and alert those who are experiencing atrial fibrillation.

Smartwatches allow users to perform tasks they normally do on their phones - read notifications, send simple messages, make phone calls - while also offering some of the exercise- and health-tracking benefits of fitness trackers.

Wearable ECG monitors are on the cutting edge of consumer electronics, and what sets these monitors apart from some smartwatches, is their ability to measure electrocardiograms, or ECGs. Business Insider recently reported on Withings winning best wearable at the 2019 Consumer Electronics Show with their Move ECG product.

The Move ECG is able to measure an electrocardiogram and send the reading to the user's doctor, as well as detect atrial fibrillation. It's also able to track pace, distance, and elevation, as well as automatic tracking for walking, running, swimming, and biking.

Omron Healthcare launched HeartGuide in 2019, the first wearable blood pressure monitor. Though it might look like a typical smartwatch, HeartGuide is an oscillometric blood pressure monitor that can measure blood pressure and daily activity - like steps taken, distance traveled, and calories burned.

HeartGuide can hold up to 100 readings in memory and all readings can be transferred to a corresponding mobile app, HeartAdvisor, for review, comparison, and treatment optimization. HeartAdvisor users have the ability to store, track, and share their data with their physician while also gaining insights to determine how personal habits affect their blood pressure.

Biosensors are up and coming wearable medical devices that are radically different from wrist trackers and smartwatches. The Philips' wearable biosensor is a self-adhesive patch that allows patients to move around while collecting data on their movement, heart rate, respiratory rate, and temperature.

Research from Augusta University Medical Center showed that this wearable device registered an 89% reduction in patient deterioration into preventable cardiac or respiratory arrest. This demonstrates the ability wearables have to improve patient outcomes and possibly reduce staff workload.

This upward trend in wearable fitness technology will influence the decision of insurers, health providers, and companies to take advantage of the benefits of wearable health monitoring devices.

Insurers can lessen the rising cost per patient by using wearables as a means of increasing customer life value. Wearable technology incentivizes behavior that reduces hospital visits and readmissions due to poorly managed personal health - 75% of users agree that wearables help them engage with their own health.

Companies are also seeing benefits in offering wearable healthcare technology to employees. According to Business Insider Intelligence research, healthier corporate culture is shown to reduce employee turnover - employers who offer five or more well-being 'best practices' had an average turnover of 18%, compared to 29% for those that offer two or fewer.

US consumer use of wearables increased from 9% to 33% in just four years, and this number will continue to grow as wearable technology becomes more conventional. Moreover, device connectivity will expand as more accurate wearable sensors are developed, opening the door for insurers and employers to influence healthy lifestyles and boost profitability.

Wearables have gained traction in the US healthcare industry, driven by consumers' demand to play a more active role in managing their health.

The Wearables in US Healthcare report from Business Insider Intelligence details the current and future market landscape of wearables in the US healthcare sector. It explores the key drivers behind wearable usage by insurers, healthcare providers, and employers, and the opportunities wearables afford to each of these stakeholders.

Want to learn more about the fast-moving world of digital health? Here's how to get access:

The choice is yours. But however you decide to acquire this report, you've given yourself a powerful advantage in your understanding of the fast-moving world of Digital Health.

Featured Digital Health Articles:- Telehealth Industry: Benefits, Services & Examples- Value-Based Care Model: Pay-for-Performance Healthcare- Senior Care & Assisted Living Market Trends- Smart Medical Devices: Wearable Tech in Healthcare- AI in Healthcare

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Latest trends in medical monitoring devices and wearable health technology - Business Insider India

Running isnt just a form of exercise its an escape.

Its an opportunity to free yourself from any anxieties and stress that have built up, leaving them where you first lifted your soles off the ground. Sure, its not everyones go-to when it comes to working out, but theres something special about this activity that lets you go off and come back feeling accomplished. Whether you sprint to the end or leisurely zig zag towards your personal finish line, it doesnt matter. Youre in the drivers seat, and the control is yours.

RELATED: How to Teach Yourself to Not Hate Running

Like many other forms of physical activity, running releases endorphins, supporting your mental health and stability in numerousways. And that so-called runners high that people talk about? Yep, its a real thing, and it has plenty of benefits that you probably dont even know about.

AskMen spoke with Reebok Boston Track Club pro-runner Amy-Eloise Markovc to learn a little more about runners high, runnings overall effect on mood and physical healths relation to mental health.

AskMen: So what exactly is a runners high? How would you describe it?

Amy-Eloise Markovc: A runners high is when the body releases chemicals, including endorphins, in response to exercise. These chemicals interact with receptors in the brain, and can give you a sense of euphoria, help reduce anxiety, and reduce perception of pain. Because intense physical activity typically triggers a bigger chemical response, running is a particularly good way to stimulate this "high."

Is there a huge difference between running and walking the same distance?

When you are exerting a greater amount of physical effort, your body releases more endorphins; this is why you are more likely to experience a "high" after running. However, walking is a great transition into running if you are just getting started! Either way, both are relatively accessible and time-efficient ways to positively impact your physical and mental health.

Lets talk about running and its effect on your mood. How does it compare to other forms of fitness or athletics?

Runner's high aside, I find that running has such a powerful impact on my mood because it gives me time to think through and process any stresses in my life. Because running is so individual, it allows you to listen to your body, quiet your mind, and feel a huge sense of accomplishment when you push past your prior limits. While I love running in a group setting, sometimes the best thing for my body and mind is a solo run.

For someone not very experienced with running, keeping a steady pace and so on, how would they ease themselves into a routine?

If youve never really run before, then I would suggest starting short and slow. Alternating intervals of running and walking is also a great way of incorporating running into your exercise routine. Building gradually is crucial to preventing injury, and you can reap the mental health benefits of running, regardless of the speed you're going.

What about the proper footwear, is there a certain type of shoe to wear when running on specific terrain?

Floatride Run Fast is great for my speed days because it feels super lightweight while still offering enough support. Forever Floatride Energy is my most versatile training shoe. It is cushiony without sacrificing responsiveness, so I can comfortably wear it for both longer runs and faster intervals. Floatride Run Fast Pro is my go-to for race day. Its the lightest shoe I own, with single-layer mesh and responsive foam that makes me feel instantly faster when I put it on.

Whens the best time to run? Will a certain period of the day affect your mood differently?

The best time to run varies from person to person, based on preference and schedules. I personally love my morning runs the most; I find that fitting a run in before the day really starts can make me feel more motivated overall. Especially if I've got a stressful day ahead, I like the feeling that I've already done something really productive, both physically and mentally. Plus, there is nothing more empowering than starting your day doing something that you didn't know you could.

What about running the same path every day, is that beneficial in any way?

Getting yourself into a good running routine and route can be helpful especially when youre in the middle of a stressful time in your life. Some people may find that the stability and structure are helpful during times of change. That being said, I also love to explore and find new routes to keep my training interesting.

Why do you think its important to have these discussions about mental health, specifically tied to physical fitness and running?

In general, people shy away from discussing their mental health; people are much less likely to seek help for a mental versus physical health issue. Having these discussions help normalize problems that many people are experiencing! The great thing about exercise is that it's both great for both the body and mind, but it may not be a complete solution for many people. It is incredibly important to reach out to a medical professional if you are struggling with poor mental health.

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The Truth Behind Runner's High and Its Effect on Your Mental Health - AskMen

ALBANY, N.Y.--(BUSINESS WIRE)--Empire BlueCross and Empire BlueCross BlueShield (Empire) announced today new wellness services that will be offered in many of the companys 2020 Medicare Advantage plans. As part of its commitment to helping consumers improve their health and well-being, Empire is giving its members the option of 10 wellness services to choose from, including nutritional support, a fitness device and member engagement programs, service animal support, and pest control. Empire recognizes that these types of social and support services can be drivers of good health, are important to Medicare-eligible consumers, and can be key factors when individuals make enrollment choices in this years Medicare annual election period.

The Essential Extras package, which contains the 10 service choices, will be offered to consumers enrolled in select counties in the following 2020 Medicare Advantage plans: Empire MediBlue Select (HMO), Empire MediBlue Dual Advantage Select (HMO D-SNP), and Empire MediBlue Extra (HMO).

When we looked at the underlying medical, behavioral, and environmental obstacles our members face, we designed a menu of wellness services that aim to help members lead healthier lives, said Tomas Orozco, President of Empires Medicare division. Our 2020 benefits will help remove hurdles to healthier living for our Medicare Advantage members from nutrition counseling and fitness tracking to pest control and service dog support by offering the health plans social and support benefits.

Members who are enrolled in the Medicare Advantage plans that have the Essential Extras package will be able to select one of the 10 services listed below, at no extra cost. Members should consult their Evidence of Coverage document for specific benefit details as benefits may vary by plan.

Individuals who are interested in joining one of these health plans can enroll during this years Medicare Annual Election Period (AEP). The AEP begins October 15, 2019, and continues through December 7, 2019 and gives consumers enrolled in Medicare Parts A and B the opportunity to sign up for Empires 2020 Medicare Advantage plans.

For more details about these health plan benefits and Empires Medicare plans, consumers can call (855) 878-1107, which is available 8 a.m. to 8 p.m. Monday through Friday, April 1 to Sept. 30; and 8 a.m. to 8 p.m. seven days a week, Oct. 1 to March 31. Individuals can also visit the companys online store at https://shop.empireblue.com/medicare.

Empire BlueCross is an HMO plan with a Medicare contract. Empire BlueCross is an HMO DSNP plan with a Medicare contract and a coordination of benefits agreement with the New York State Department of Health. We do not discriminate, exclude people, or treat them differently on the basis of race, color, national origin, sex, age or disability in our health programs and activities. 1-888-230-7338TTY711 ATENCIN: Si habla espaol, tiene a su disposicin servicios gratuitos de asistencia lingstica. Llame al 1-888-230-7338 (TTY: 711). This plan is available to anyone who has both Medical Assistance from the State and Medicare.

About Empire BlueCross and Empire BlueCross BlueShield

Empire BlueCross (Empire) is the trade name of Empire HealthChoice Assurance, Inc. and Empire BlueCross HMO is the trade name of Empire HealthChoice HMO, Inc. independent licensees of the Blue Cross Blue Shield Association, serving residents and businesses in the 28 eastern and southeastern counties of New York State. Additional information about Empire is available at http://www.empireblue.com. Also, follow us on Twitter at https://twitter.com/EmpireBCBS and on Facebook at https://www.facebook.com/EmpireBlueCrossBlueShield.

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Empire BlueCross and Empire BlueCross BlueShield Expand Benefits in 2020 Medicare Advantage Plans to Address Whole-Person Health - Business Wire

The last 40 years have seen dramatic changes in the fitness industry. Generally, those changes have brought about various improvements to the industry, including those related to consumer safety. Some of the changes that have been made and even some of those still developing have been caused by the legal system and its impact upon the industry. The impact has taken several formsdirect litigation against fitness service providers and personnel; product liability litigation against certain equipment designers, manufacturers and end-use fitness service providers; and proposed or enacted legislation to regulate either the industry or some of its providers, such as personal trainers.

Some of the foregoing litigation has resulted in substantial monetary verdicts in favor of injured consumers, including at least one verdict reported in The Exercise Standards and Malpractice Reporter in excess of $320 million. The industry took note of this litigation and others and responded with proposals to establish industry standards and guidelines and to implement a variety of certification programs to improve the qualifications of fitness professionals in their provision of fitness programs and services to consumers.

Despite these efforts, no industry wide uniform standards and guidelines for the delivery of fitness services have been adopted to date. In fact, a previous effort to do so failed due to organizational and due process considerations related to the creation of the group established to adopt the standards and guidelines and the process used in doing so. As a consequence, the standards group leading the effort had to withdraw the standards statement which had been developed through what was determined to be a defective process.

At the same time, the certification process for fitness professionals expanded in some respects and now appears to offer a myriad of basic and specialty certifications that in many respects has developed into an alphabet soup of acronyms and offerings. To say that the certification offerings put forth by a number of certifying organizations are voluminous and sometimes confusing would be an understatement. One must question if all of these certifications are necessary or even desirable. Some of the certifications may move dangerously close to sanctioning the provision of services that have been traditionally left to delivery by regulated or licensed health care service providers.

The perceived failure of the fitness industry to govern itself has also resulted in a number of state laws or proposals to regulate or require licensing for certain industry programs or personnel. These proposals have included requirements for the creation of emergency response programs such as the installation of mandatory automated external defibrillators (AEDs) in certain health and fitness facilities in some states. Some of these proposals have become law and more may be expected. Proposals have also been put forth to license or otherwise regulate fitness service providers, including personal trainers. Although no states presently require licensing for fitness professionals, many in the industry believe it is only a matter of time until licensing is required, especially if additional and/or severe injuries or deaths occur to fitness service consumers due to the alleged negligent conduct of some fitness professionals.

Given the foregoing background and considering a myriad of other factors, there are clear threats to the fitness industry arising from the legal arena. These might be identified and evaluated as follows:

These five areas of potential threat to the industry can be addressed and minimized. Proactive efforts to do so should be carefully considered, mapped out, planned and implemented. Past mistakes can and should be corrected. If properly done, threats to the fitness industry can and should be minimized even if not totally eliminated.

BIO

David L. Herbert is an attorney at law at David L. Herbet & Associates, LLC, Attorneys & Counselors at Law, in Canton, Ohio. You can learn more about his work athttp://www.herblaw.com.

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How Liability and Regulation Pose Threats to Unprepared Fitness Professionals - Club Industry

Joe Bocek | Park Fitness

I was leading an early morning workout the other day and the topic of autumn was on everyones mind.

The night prior had been the coolest in months and the chill was still left in the air. The amber hues of a fall sunrise were enough to inspire talk about everyones favorite fall activities.

When talking about fall favorites, people often focus on decadent and indulgent things. Now, when planned accordingly, any of these things can be enjoyed in moderation. Id like to share a few strategies that many others, just like you, have found helpful.

Pumpkin Spice Calories

If you are like me and love everything about autumn, it almost always starts with pumpkin spice stuff.

That said, many of the easy-to-grab and delicious-tasting pumpkin spice items are also diet busters. On average, pumpkin lattes have between 340 and 500 calories and pumpkin muffins have around 550 to 800 calories. This combination could be all the calories you need for a given day.

What can we do instead? Try adding some McCormick pumpkin spice to vanilla Greek yogurt or a vanilla protein shake for many of the times you crave this seasonal sensation. It can help you enjoy some autumn pumpkin with fewer calories.

Fall Football Overload

Another fall favorite is college and pro football. Watching one or even four games can make for a relaxing way to spend a Sunday. And then all the decadent football-watching food that can accompany the game is a double whammy.

Do a little activity before the game. Perhaps its a walk, a workout or a few chores around the house.

Also, starting the day with a healthy meal right before the first game can really be a game-changer. Then, you are less likely to crave a bunch of snack foods during the game.

Lastly, plan ahead. If you choose a few lower-calorie snacks to enjoy during the game, you limit the higher-calorie options from the get-go. Ever have buffalo cauliflower bites? Dont knock it until youve tried it.

The Waiting For The New Year To Start Pitfall

Perhaps the biggest challenge to your health and fitness during fall is how the New Year is right around the corner. And as humans, we love a good Ill get to this when opportunity.

Well the New Year is the ultimate when, and it always seems like a better time to do something, especially starting something new.

I know it can sound a little corny, but there is no better time than today. To make this idea easier, lets adjust our thinking and aim for progress over perfection.

Too often, we think things need to be perfect or pretty close to it to do something. The truth is, they will never be perfect, and thats alright. Lets instead focus on progress.

An evening walk that happens some nights now is better than a routine that may or may not happen in January. Working out with a friend two days a week now is better than that six-day-a-week boot camp that we may or may not get around to signing up for January 1.

Being healthier now doesnt require the best plan tomorrow, just a good plan today. With a little planning, a little recipe searching, and a small mindset shift this weekend, you can create some good change as we move through this fall.

It is, after all, the best season of the year!

Excerpt from:
Don't Fall For These Health And Fitness Traps This Fall - Severna Park Voice