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Category : Healthy Living

40 Meghan Markle-Approved Diet And Workout Tips To Try – Women’s Health

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Meghan Markle received the title "Her Royal Highness The Duchess of Sussex" when she married Prince Harry in May of 2018. But before she married into Britain's royal family, she was an actress on the hit show Suits, and ran her own lifestyle site called The Tig. Meghan has always been passionate about health, exercise, food, travel and the latest trends in all of it. And she's dropped her tips through the years on how she stays zen and balanced. Here are 40 pieces of her best health advice.

1Be chill about aging.

"As Im getting older, my approach to aging is quite different," she told Best Health in 2016. "I make sure that I take care of my skin and body, especially with the work hours I have. And I dont just take care of myself for aesthetic reasons but because how I feel is dictated by what Im eating, how much rest Im getting, and how much water Im drinking. If I dont have time for a long workout, Ill grab my dog and go for a quick run. Being active is my own moving meditation."

2Make fitness a priority.

"Meghan Markle's fitness definitely takes priority; shes very focused on her health," Meghan's trainer, Craig McNamee, CSCS, founder of Catalyst Health in Toronto, Canada, told in 2018. "When she gets to the gym, theres no real complaining. She gets down to business right away and really enjoys it." (Another reason the royal is #goals.)

3Try running.

"Meghan is an avid runner, so she already did a lot of treadmill work on her own," McNamee explained to in 2018. "Wed look at what her run frequency was like that week" and build workouts around that.

4Take your skincare seriously.

In an interview with Allure in 2017, Meghan revealed her tried and true exfoliator. "I really love the Tatcha Rice Enzyme Powder," she said. "It just sort of foams on your face and gives you a really subtle exfoliation." In addition to exfoliation, Meghan also mentioned being a fan of Jan Marini skincare products. "I've been using their serum lately," she said. "It's a nice glycolic one that makes your skin really glow-y."

5Enjoy motherhood.

She previously said about parenthood, "Its magic. Its pretty amazing. And here I have the two best guys in the world, so Im really happy."

6Be realistic about social media.

"You see photos on social media and you dont know whether shes born with it or maybe its a filter. Your judgement of your sense of self-worth becomes really skewed when its all based on likes, Meghan said on her trip with Prince Harry to New Zealand in October 2018.

7Focus on your posture.

"Generally speaking, we had a full-body approach," her trainer McNamee told in 2018. "And since Meghan was onscreen, we really focused on posture." To do so, he always included posterior chain (glutes, back, hamstrings) exercises, in addition to plenty of core (abs, back, obliques, pelvic floor) work.

8Pick up strength training.

Meghan is also into circuit-based strength training. When she was still filming Suits in Toronto, she and her trainer McNamee met up three to four days a week, for 45-minute training sessions. "For Meghan, we tried to schedule these workouts early in the day, to make it a priority," he told in 2018. McNamee took a high-rep (20 to 25), low-weight strategy for Meghan's fitness routinerather than heavy lifting.

9Stay close with your mom.

Meghan and her mom, Doria Ragland, have an incredible bond. According to Oprah, Doria also loves yoga (and is currently a yoga teacher).

10Make time to stretch.

"Yoga is my thing, she confirmed to Canadian magazine Best Health. I was very resistant as a kid, but she [mom Doria] said, Flower [her nickname for Meghan], you will find your practice just give it time. In college, I started doing it more regularly," she added.

11Find makeup and skincare that works for you.

Meghan shared with Allure in 2017 about her makeup routine. "I don't wear foundation in real life. My routine is very simpleI call it the five-minute face. It's just Touche clat, curled lashes, mascara, Chap Stick, and a little bit of blush. That is my favorite kind of look. If I'm going to amp it up for night, then I use M.A.C. Teddy eyeliner, which is a really beautiful brown that has some gold in it."

12Drink your greens.

"It's easy to fall into the trap of rushing for a coffee when you hit that 4 p.m. slump," she told Today. "But if I blend some apple, kale, spinach, lemon, and ginger in my Vitamix in the morning and bring it to work, I always find that sipping on that is a much better boost than a cup of espresso."

13Keep working on self-acceptance.

"My 20s were brutala constant battle with myself, judging my weight, my style, my desire to be as cool/as hip/as smart/as 'whatever' as everyone else. My teens were even worsegrappling with how to fit in, and what that even meant," Meghan wrote in a blog post on her 33rd birthday on her old website The Tig in August 2014, accodring to Marie Claire. "[I]t takes time. To be happy. To figure out how to be kind to yourself. To not just choose that happiness, but to feel it."

14Use resistance bands.

Meghan's trainer McNamee told in 2018 that she particularly loves doing lower-body exercises using a mini bandwhich can conveniently be used just about anywhere.

15Be a supportive friend.

This past summer, Meghan flew from England to the United States in order to support her close friend Serena Williams as she competed in the US Open final. Best. Friend. Ever.

16Learn to enjoy cooking.

"I grew up on the set of a TV show called Married with Children, where my dad was the lighting director," she told Best Health in 2016. "Because of the content of the show, my dad would have me help in craft services, which is where they make all the food and nibblesthats where I started to learn about garnishing and plating. After being there every day after school for 10 years and seeing the appreciation of food, I started to learn the association between food and happiness and being able to entertainI think thats where the seed was planted."

17Challenge yourself in your workouts.

"Wed take into account any yoga postures she was trying to improve, and focus our efforts in those areas," Meghan's trainer McNamee told in 2018. In other words, if Meghan was dead-set on mastering a headstand, McNamee would include some more core exercises in her fitness routine.

18Find a nutrition plan that works for you.

Meghan revealed to The Chalkboard in 2015 that her daily breakfast at the time consisted of a Clean Cleanse vanilla shake with blueberries or an acai bowl with fresh berries and Manuka honey. She also shared the recipe for her favorite smoothie, which also uses Clean Cleanse vanilla powder.

The Clean Cleanse powder is part of the Clean Program, a 21-day nutritional cleanse that, according to the program's website, can boost your skin, sleep, digestion, energy, weight loss, and mental clarity.

19Block out gossip.

Meghan has previously said she doesn't read anything in the press, and that she and Harry make any effort to drown out noise when it comes to their relationship.

"It has its challenges, and it comes in wavessome days it can feel more challenging than others. And right out of the gate it was surprising the way things changed. But I still have this support system all around me, and, of course, my boyfriend's support. I don't read any press. I haven't even read press for Suits. The people who are close to me anchor me in knowing who I am. The rest is noise. Of course it's disheartening. It's a shame that that is the climate in this world, to focus that much on that, to be discriminatory in that sense. I think, you know, at the end of the day, I'm really just proud of who I am and where I've come from and we have never put any focus on that. We've just focused on who we are as a couple. And so when you take all those extra layers away and all of that noise, I think it makes it really easy to just enjoy being together."

20Volunteer your time to a cause you care about.

This year, it was revelaed that Meghan regularly volunteered at a soup kitchen in Toronto when she was working on Suits.

"Meghan Markle was an active supporter and volunteer of St. Felix Centre during her time living in the city while working on Suits. She volunteered on a regular basis in our kitchen as part of our Community Meals Program. The duchess also donated food from the set of Suits, and on one Thanksgiving she brought in all the food, turkeys and the fixings for over 100 people."

21Experiment with different eating styles.

She told Best Health in an interview in 2016: "I try to eat vegan during the week and then have a little bit more flexibility with what I dig into on the weekends."

22Check out new fitness studios.

In Meghan's guest editor's letter in Vogue, she mentioned an affinity for London-based fitness studio Heartcore's Ritual class. "Heartcore's new Ritual class is a high-energy, cardio-based mat workout incorporating elements of yoga, Pilates and barre," the description in Vogue reads.

23Embrace your favorite food.

In an interview Meghan did with former First Lady Michelle Obama for British Vogues September issue (which Meghan guest-edited, btw), Meghan revealed she loves tacos.

"So, over a casual lunch of chicken tacos and my ever-burgeoning bump, I asked Michelle if she would help me with this secret project," the Duchess wrote.

24Be independent, even when you're in a relationship.

I can tell you that at the end of the day I think its really simple, she told Vanity Fair of her relationship with Prince Harry. Were two people who are really happy and in love. We were very quietly dating for about six months before it became news, and I was working during that whole time, and the only thing that changed was peoples perception. Nothing about me changed. Im still the same person that I am, and Ive never defined myself by my relationship.

25Make food a family affair.

"I am a big fan of Sunday suppers. Whether we're eating lamb tagine, pot roast or a hearty soup, the idea of gathering for a hearty meal with friends and family on a Sunday makes me feel comforted," she told Today. "I enjoy making slow-cooked food on Sundays, like Filipino-style chicken adobo. It's so easycombine garlic, soy (or Bragg Liquid Aminos), vinegar, maybe some lemon and let the chicken swim in that sauce until it falls off the bone in a Crock Pot."

26Speak about your passions.

Meghan said during a panel discussion on International Women's Day in 2019, Your confidence comes in knowing that a woman by your side, not behind you, is actually something you shouldn't be threatened about but, opposed to that, you should feel really empowered in having that additional support that this is really about us working together."

27Find a creative outlet, like writing.

Before becoming royal, Meghan ran a lifestyle site called The Tig. She shared with Allure in 2017, "The Tig has been sort of swirling in my mind for years as something I wanted to do. My mom was a travel agent, so off-the-beaten-path travel has always been a big part of my life. And growing up in California, farm-to-table dining was something that I experienced. I'm the person friends come to when they want to find the perfect restaurant or boutique hotel on the outskirts of Paris. As opposed to scouring the Internet for a travel guide, wouldn't you rather ask the people who are really cool who go there? That's what I do. So I wanted to get all of that and put it together on one site."

28Always have healthy snacks on hand.

She previously told Good Housekeeping what snacks she likes: "Hummus, carrotsbecause I love them and so does my dog, Bogart, strangelya green juice, almond milk, for sure, and a chia seed pudding I make every single week. So easy, so good. I really love to cook."

29Value your education.

According to Glamour UK, while speaking to students and staff at the University of the South Pacific in Suva, Fiji, the Duchess of Sussex talked about the value of education and the cost of university.

As a university graduate, I know the personal feeling of pride and excitement that comes with attending university, she began. From the moment you receive your acceptance letter to the exams you spend countless late nights studying for, the lifelong friendships you make with your fellow alumni to the moment that you receive your diploma, the journey of higher education is an incredible, impactful and pivotal one. I am also fully aware of the challenges of being able to afford this level of schooling for many people around the world, myself included. Getting honest about the difficulties of paying for life as a student, she said, It was through scholarships, financial aid programs and work-study where my earnings from a job on campus went directly towards my tuitionthat I was able to attend university. And, without question, it was worth every effort.

30Start your day with hot water and lemon.

Meghan shared with Delish in 2018 that when she shot Suits, she'd have hot water with lemon right when she woke up, then eat steel-cut oats with bananas and agave syrup for breakfast.

31Spend time with furry friends.

The Duchess of Sussex had two dogs when she was living in Toronto at the time she met Prince Harryrescues named Guy and Bogart. According to Vanity Fair, Guy made the move with Meghan to London when she and Harry began seriously dating, and Bogart remained behind in Toronto with friends of Meghan's.

32Let yourself indulge.

Meghan shared with Delish in 2018, "I'm always hoping I'm having lunch with people, so we can share fries. It's its own food group for me."

33Practice moderation.

According to Harper's Bazaar, Meghan named her now-defunct lifestyle blog The Tig after her favorite brand of red wine, Tignanello. "God, do I love wine; a beautiful full red or a crisp white. But if its cocktails, I love a spicy tequila cocktail, negroni, or good scotchneat," she said. "Do the things you enjoy within reason," she says. "Know your body and what works for you and youll be fine."

34Define yourself how you want to.

"You don't have to play dress up to be a feminist. You are a feminist exactly the way you are. You can be a woman who wants to look good and still stand up for the equality of women. There's no uniform for feminism; you are a feminist exactly the way you are," she told Create & Cultivate in 2017.

35Practice meditation.

According to Bustle via Meghan Markles former blog, The Tig, she practiced Vedic meditation. Vedic meditation comes from the Veda, which is the ancient Indian system of knowledge from which yoga, meditation, and Ayurvedic medicine all stem, according to the New York Meditation Center.

36Mix veggies into your favorite dishes.

Meghan told Delish in 2018 that a friend convinced her to slow-cook zucchini for four to five hours, until it breaks down into a "filthy, sexy mush" to toss with pasta. "The sauce gets so creamy, you'd swear there's tons of butter and oil in it, but it's just zucchini, water and a little bouillon," Meghan said.

37Take breaks from your daily routine.

Meghan told Delish in 2018, "When I'm traveling, I won't miss an opportunity to try great pasta. I come back from vacation every year with a food baby, and I've named her Comida. I get to the set and I'm like, 'Hey, Comida's here, and she's kicking.'"

38Work on being kind to yourself.

"We just need to be kinder to ourselves. If we treated ourselves the way we treated our best friend, can you imagine how much better off we would be?" she said. "Try to find a space inside of you that reminds yourself that yes, you can have questions and self doubt, that's going to come up, that's human. But at the end of the day, you are enough exactly as you are."

39Try Megaformer workouts.

In an interview with Harper's Bazaar, Markle shared her love for the Megaformer, a machine created by workout guru Sebastien Lagree, founder of the Lagree Method. "[It] is hands-down the best thing you could do for your body," Markle said. "Your body changes immediately. Give it two classes, and you will see a difference."

40Carry tea tree oil.

She told Allure in 2017, "The one thing that I cannot live without when I'm traveling is a small container of tea tree oil. It's not the most glamorous thing, but if you get a cut, a mosquito bite, a small breakout, no matter what it is, it's my little cure-all. It's inexpensive, it's small enough to carry on, and I bring it with me all the time."

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40 Meghan Markle-Approved Diet And Workout Tips To Try - Women's Health

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HEALTHY LIVING: 5 things to know about heels and coquito class – Meriden Record-Journal

MERIDEN Recently I attended a heels and coquito class at United Rhythms Dance Studio taught by instructor Lyzbeth Ramos.

United Rhythms has been at its current location on Powers Drive for 17 years and is known for high-energy bi-annual dance showcases. United Rhythms offers a variety of classes for beginners and advanced dancers of all ages.

1. What to wear

The heels and coquito class was spurred by Ramoss desire to share her passion for Latin style dance and empowering women to feel confident.

Dancers wore a variety of shoes from heeled boots, peep toe wedges, to stilettos. Ramos welcome participants who did not feel comfortable in heels to dance in sneakers.

Participants dressed in yoga pants, jeans, and loose-fitting shirts.

Whether you decide to wear athletic clothing or dress up for a heels class, make sure that you feel comfortable enough to dance at a fast pace in the attire you select.

2. Choreography

Ramos, a city resident, choreographed the dance we memorized throughout the hour and a half long class in real-time so that she could authentically learn it along with us.

I wanted to create a class that would be good for all experience levels she said.

She went through movements step-by-step, with and without music, to ensure that every participant understood the sequence.

Ramos kept the dance moves simple.

For anybody that is just starting out I always say, just open yourself up to try something new said Ramos.

3. Culture

Ramos said she was looking for an excuse to make and share coquito, which is a traditional Puerto Rican holiday alcoholic beverage. Coquito contains coconut, cinnamon, and rum.

The taste and texture of coquito is similar to eggnog and it is also known as Puerto Rican Eggnog.

Ramos gave the class frequent coquito breaks while we learned a dance to a song by Daddy Yankee, a Puerto Rican singer.

Ramos shared with us that reggaeton music, which originated in Puerto Rico, is a favorite of hers because it inspires her dance sequences.

4. Health benefits

Throughout the heels class my heart rate stayed elevated as I was constantly moving.

I find the gym boring Ramos said.

Ramos said she needs to get her cardio through dance because that is the type of exercise she finds most interesting.

There is a lot of health benefits of dance. For me, one of the most important benefits of dance is mental health said Ramos.

She added that having a hobby, such as dance, helps with stress relief.

I see a lot of people come in and their eyes just brighten up when theyre dancing said Ramos.

5. Future events

United Rhythms frequently hosts workshops in addition to their regularly scheduled classes.

Its a family environment, we all have so much fun together here said Ramos.

Ramos said for additional updates on future heels classes and events check out the studios Facebook page:

For more information about other class offerings at United Rhythms, visit:

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HEALTHY LIVING: 5 things to know about heels and coquito class - Meriden Record-Journal

Recommendation and review posted by Alexandra Lee Anderson

Healthy Living in the New Year in Champaign-Urbana –

Thank you to the Christie Clinic Illinois Marathon for presenting Healthy Living in the New Year. Dont miss the 2020 Christie Clinic Illinois Marathon Race Weekend April 24-25. With six events to choose from including the 5K on Friday night at 7:30 and the youth run at 3 p.m. on Saturday your best race is in sight. Memorable race shirts, drawstring bags, finisher medals, and a spectacular finish in Memorial Stadium await you. Register today at and use promo code chambanamoms2020to receive $5 off any event.

Its hard to escape the talk of New Years resolutions related to health, fitness, and weight loss. The truth is any time is a great time to commit to health and wellness goals. We have compiled a list of resources to get you started on your journey to wellness and your best you.

Free Fitness Opportunities in Champaign-Urbana and Beyond

Where: Champaign location

Pursuit Fitness and Performance InstituteWhere: Champaign (insideLodgic Everyday Community)What:Set up a tour and consultation and get a free fitness assessment and personal training session.

Raw FitnessWhere: ChampaignWhat: Click for a FREE health assessment, consult and 30-minute trial training session.

Orange Theory FitnessWhere: South Neil Street in ChampaignWhat: Try your first class for free.

Profile by SanfordWhere: Champaign location (near Meijer)What: Meet with a certified Profile coach for free to discuss programming.

KMC ActiveWhere: Kirby Medical Center, MonticelloWhat: Kirby Medical Center is adding new group fitness classes to its programming. If you are interested in trying one of these classes before joining or would like to put your name on the pre-registration list, please call 217-762-1520 or email.

CurvesWhere: Champaign and Monticello locationsWhat: Click for a free seven-day pass for use in seven consecutive days at the same location.

Planet FitnessWhere: Champaign locationWhat: Click for a free day pass for use anytime.

Crunch FitnessWhere: Champaign location (former Toys R Us location)What: Click for a free day pass for use anytime.

Anytime FitnessWhere:Champaign, Danville locationsWhat: Click for a7-day trial passfor use anytime.

Mahomet-Seymour FieldhouseWhere: MahometWhat: The Fieldhouse, which includes an indoor track, is currently open for walkers and joggers on various days each month. The Fieldhouse isopen only to residents of the Mahomet-Seymour school district. Adult Mahomet-Seymour residents are allowed one guest who may reside outside of the district. Students in junior high and younger must be accompanied and supervised by their parent or by another adult. Click here to check updated schedules.

Douglass Park Fitness Trail (OUTDOORS)Where: Douglass Park, ChampaignWhat: Champaign Park Districts Douglass Park boasts a .6 mile fitness trail with several pieces of outdoor exercise equipment. Try out the ab crunch/leg lift, assisted row/push-up, balance steps, cardio stepper, chest/back press, mobility station, plyometrics, pull-up/dip, squat press, stretching station and Tai Chi wheels all for free! More info in our Chambana Parks to Know profile.


U of I Armory and TrackWhere: Champaign, University of Illinois campusWhat: You dont have to be a University of Illinois student to enjoy this amazing facility. The Armory and Track floor is 62,000 square feet of space. The center of the arch is approximately 95 feet high. The running track is 200 meters long in Lane 1. Pay a daily fee of $3/individual or $5/family or buy a years membership for $95/individual (about $8 a month) or $135/family and have access to it every day its open. Three-month and six-month memberships are also available for purchase if you are looking for a shorter duration. More info HERE.

Hatha Yoga and Fitness Free Community ClassesWhere: 2109 S. Neil St., ChampaignWhat: Intro Special two weeks for $28

Of course there are other local gyms and studios that offer fee-based fitness punch cards or temporary guest passes for various lengths of time, such as theLeonhard Recreation Center,Mettler Center in ChampaignorStephens Family YMCA.

Know of other gyms or wellness facilities offering promotions for the upcoming year? Email us and we will verify the information and add it for our readers. Best wishes in your pursuit of health and wellness in the New Year!

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Healthy Living in the New Year in Champaign-Urbana -

Recommendation and review posted by Alexandra Lee Anderson

Seniors find friendship, path to healthy living at Waynesville Recreation Center – The Mountaineer

A morning trip to the Waynesville Recreation Center shows the place is teeming with people.

The classrooms are filled. The treadmills are humming, the ellipticals are whirring and there is sometimes a waiting line for the upper and lower body workout machines.

Those not using the machines are walking or swimming laps or enjoying a cup of coffee to top off their workout.

This crowd most certainly isnt the early January crowd that floods the gym as part of a New Years Resolution. They are year-around regulars who appreciate the center for all it offers.

This is a great facility, said Mike Krezek, 81, of Maggie Valley. Its just wonderful that a town the size of Waynesville has a place like this.

Krezek works out at least twice a week, mostly to strengthen his upper and lower body. Its a regimen he started two years ago after he fell when moving a ladder in a stairwell.

After his release from therapy, his therapist at Pivot in Canton suggested he start working out, and even came over to the rec center to demonstrate which machines would help the most and how to properly use them.

Krezek eventually got back to playing his favorite game, golf, but still kept coming to the center, thanks to the friendly people he met.

MAINTAINING HEALTH Mike Krezek uses machines at the Waynesville Recreaation Center to improve lower body strength.

Theres an awful lot of regulars here, he said. Well meet up and go get something to eat.

Tommy Bright wholeheartedly agreed with Krezeks assessment. Bright, 74, is a five-day-a-week attendee where he continues a regular fitness routine he started more than a decade ago. Bright moved to Waynesville from Burlington in 2014 to be near his son and grandchildren, now 6 and 9.

I started getting fat, he said, noting he went from 180 to 227, so I started working out again. When you move, its hard to make new friends, but this is such a friendly group of people. Its nice to have a place like this to go.

STAYING STRONG Chris Martin works out in the free weight exercise room at Waynesville Recreation Center.

Chris Martin, now 76, started working out after he quit smoking. Once damaged lungs begin to repair, there is a burst of energy that needs to be channeled constructively, he explained.

He continues the workout routine not only to combat his vertigo, but to make sure he retains mobility. In the weight room he has one machine he calls his get out of the bathtub machine. Another is a keep me standing up machine.

If you lose your knees, you are screwed, he said.

Martin said hes met some amazing people at the recreation center. One man in his 80s runs laps every day.

Another 80-plus year old woman is in the top 1 percent of the population her age in that she can be seated and stand straight up and lift weights above her head all in one swoop.

Others walk around the track pushing oxygen machines, showing an amazing resiliency, he said.

As for Martin, he assesses his fundamental strength using the perfect Turkish get up, a method for standing up from a flat-on-the floor starting position. To make the move trickier, it is performed with a weight in one hand raised about the head.

EXERCISE BUDDIES Shirley Harvey and Carolyn Waller chat after a quick walk around the track at Waynesville Recreation Center. The busy pool area can be seen through the window.

Tim Plowman is amazing on how to self-assess yourself, he said, referencing the fitness supervisor at the recreation center.

Shirley Harvey, 70, and Carolyn Waller, 80, enjoy spending time at the recreation center where they take a stretch and low-impact weight class together and walk. When the weather is nice, they use the outdoor track, or even meet up at Lake Junaluska.

They met 20 years ago when Harvey was giving piano lessons, and now have similar fitness goals.

I need the exercise, but I enjoy meeting people, as well, Harvey said.

I come here to exercise, Waller said. We all know we need exercise, at least were supposed to know that. I love to walk.

The Waynesville Recreation Center is a certified senior friendly business and is located at 550 Vance St. in Waynesville.

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Seniors find friendship, path to healthy living at Waynesville Recreation Center - The Mountaineer

Recommendation and review posted by Alexandra Lee Anderson

Opinion | Improve your health, well-being with regular physical activity –

Building physical activity into your daily routine can have a positive impact on your overall health and well-being. If you plan on setting new health goals this year, there are a number of ways to stay active in our community.

Stay active to stay healthy

Being active is an important part of healthy living. Regular activity can prevent disease and even helps you live longer. As a former professional hockey player, I know that daily exercise and physical activity contribute greatly to your quality of life boosting energy levels, promoting better sleep and helping to reduce stress.

The Canadian Physical Activity Guidelines indicate that adults (18-64) should be physically active for at least 150 minutes per week. Thats just over 20 minutes each day to start feeling better and enjoying the health benefits. To learn about the activity guidelines for all ages, visit Halton Regions Physical Activity webpage at

Make a plan to move more

Halton offers many scenic trails, outdoor skating rinks or ski and snowboard hills to enhance your health and overall well-being. Download the OneHalton app on your iPhone or Android device to get connected to a list of local festivals and events, or visit your local municipality for recreational programming. If you are looking for ways to get active as a family, connect with our HaltonParents team by emailing, visiting, or calling 311. You can also visit for resources and services to help you build physical activity into your daily routine, including:

physical activity guidelines and nutritional resources for children, adults and older adults;

information about walking, active transportation and cycling; and

tips on how to be active when at work and at school.

One of the many reasons our region is a great place to live, work, raise a family and retire is because there is plenty of opportunity for residents to get out and engage in healthy activities. I hope you enjoy the winter season in Halton Region!

Gary Carr is regional chair of Halton Region. His column appears the first week of each month. To contact him, email

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Opinion | Improve your health, well-being with regular physical activity -

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HealthWell Foundation Now Offers a Financial Lifeline to Medicare Patients Living with Chronic Heart Failure – PRNewswire

GERMANTOWN, Md., Dec. 20, 2019 /PRNewswire/ --The HealthWell Foundation, an independent non-profit that provides a financial lifeline for inadequately insured Americans, has opened a new fund to provide copayment and premium assistance to Medicare patients living with chronic heart failure. HealthWell will provide up to $2,500 in financial assistance for a 12-month grant to eligible patients who have annual household incomes up to 500 percent of the federal poverty level.

Chronic heart failure is a progressive condition that causes the muscle in the heart wall to slowly weaken and lose its ability to pump blood. The heart is unable to pump enough blood through the heart to meet the body's needs for blood and oxygen. According to the American Heart Association (AHA), chronic heart failure is a serious condition, and usually there is no cure. Many people with chronic heart failure lead full and enjoyable lives when managing their condition through medications and healthy lifestyle changes.

"WomenHeart recognizes that for too many women living with heart failure, the costs of ongoing treatment and care can seem insurmountable," said Celina Gorre, CEO of WomenHeart. "Women living with heart failure can thrive with proper care and treatment, however they are more likely than men to have higher total out-of-pocket costs, which may impact readmissions and overall quality of care. WomenHeart commends the HealthWell Foundation for starting a fund for heart failure patients to help off-set the financial burden of their treatment costs."

"Patients living with chronic heart failure face day-to-day challenges in managing their condition. These challenges can be even more pronounced when patients are on Medicare and struggle to cover the cost of their medications," said Krista Zodet, HealthWell Foundation President. "Our donors understand the hardships many people living with chronic heart failure endure. As a result of their generosity, we are now able to ease some of the financial barriers these patients face in accessing critical, possibly lifesaving, medications."

To determine eligibility and apply for financial assistance, visit HealthWell's Chronic Heart Failure page. To learn how you can support this or other HealthWell programs, visit

About the HealthWell FoundationA nationally recognized, independent non-profit organization founded in 2003, the HealthWell Foundation has served as a safety net across over 65 disease areas for more than 405,000 underinsured patients by providing approximately $1.25 billion in grant support to access life-changing medical treatments they otherwise would not be able to afford. HealthWell provides financial assistance to adults and children facing medical hardship resulting from gaps in their insurance that cause out-of-pocket medical expenses to escalate rapidly. HealthWell assists with the treatment-related cost-sharing obligations of these patients. HealthWell ranked #33 on the 2019Forbeslist of the100 Largest U.S. Charitiesand was recognized for its 100% fundraising efficiency. For more information, visit

About WomenHeartWomenHeart: The National Coalition for Women with Heart Disease is the first and only national organization solely dedicated to advancing women's heart health through advocacy, community education, and patient support. WomenHeart's mission is to improve the health and quality of life of women living with or at risk of heart disease, and to advocate for their benefit. As the leading voice for the 48 million American women living with or at risk of heart disease, WomenHeart advocates for equal access to quality care and provides information and resources to help women take charge of their heart health. To learn more about WomenHeart, visit


SOURCE HealthWell Foundation


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HealthWell Foundation Now Offers a Financial Lifeline to Medicare Patients Living with Chronic Heart Failure - PRNewswire

Recommendation and review posted by Alexandra Lee Anderson

Animal Control says 33 cats found in cages are "some of the nicest cats" – WSYM-TV

33 cats being kept in small cages were discovered by police overnight Tuesday.

The Kalamazoo County Animal Services and Enforcement (KCASE) facility took the cats into their shelter after getting them all vaccinated. Animal Control Officer Mark Vanderberg said it's very unusual to find this many animals in one place.

In 15 years, I can say this is probably the most cats Ive taken in at one time," Mark said Friday.

The cats were found stuffed into several small cages. Mark says that while they certainly weren't in ideal living conditions, the cats were in surprisingly good health.

He said, None of them were angry, which was amazing. We were able to handle them, get them all brought in, got them all shots, got them all vaccinated, got them comfortable in a kennel.

The KCASE opened their new 5 million dollar facility in November, but after Tuesday's situation, they are already at capacity. Mark saying Friday, "Thankfully we have this facility that we were able to bring these cats into and continue to keep them healthy and continue to, well, serve the public in a way that Kalamazoo needs at this time.

The cats are ready to be adopted. Adoption fees are $80, which includes spaying/neutering.


Animal Control says 33 cats found in cages are "some of the nicest cats" - WSYM-TV

Recommendation and review posted by Alexandra Lee Anderson

Healthy Living: Heres tips to cope with holiday stress – Norwich Bulletin

For most the holidays can be a time of joy, a time to share with friends and family and reflect on the past year and look forward to the future. However this is not always the case for everyone. For some, the holidays can increase stress, and worsen anxiety and depressive symptoms. Below are some tips for you to manage your mental health during the holiday season, as well as throughout the year.

Identify your support network: Your supports could include parents, a spouse or a partner, children, siblings, co-workers, friends, neighbors and health care providers. Having different individuals in your support network provides options for different kinds of support. Identifying your supports can alleviate stress and provide you with a sense of security and reassurance as you approach the holiday season.Its important to reach out to your network if you are feeling your symptoms are worsening or you need help.

Be prepared: To decrease stress, have a plan, and prepare for travel related expenses along with unexpected issues that may arise. Make lists, delegate tasks and stay organized.

Set a budget: To help decrease the financial burden and strain related to gift giving, meal prep, and travel expenses stick to your budget.

Manage your time: To decrease feeling overwhelmed, dont overbook your calendar, get plenty of rest, communicate to those around you, and ask for help when needed. Taking on too much can increase stress, anxiety and leave you feeling frustrated and overwhelmed.

Volunteer: Sometimes we arent able to spend the holidays with those we love, whether its due to distance, loss or financial restrictions. To avoid feeling lonely, get involved and volunteer. Volunteering can provide a sense of belonging, gives you purpose and a way to give back to the community.

Manage anxiety: Get plenty of exercise, rest, relaxation, read a book, limit alcohol and caffeine, these can aggravate anxiety and can trigger panic attacks, instead try to drink water.

Be realistic: Most importantly know your limits and make plans that make sense to you. Symptoms can sometimes worsen when we have expectations that are not realistic. Accept that you cant control everything and do your best, aiming for perfection isnt possible, be proud of what you achieve or accomplish.

While some stress is unavoidable during the holidays hopefully these tips/strategies will help make the holidays more manageable for you.

Katherine Ramos is behavioral health practice manager at UCFS Healthcare.

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Healthy Living: Heres tips to cope with holiday stress - Norwich Bulletin

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Healthy Living: Intermittent Fasting – ABC27

Posted: Dec 17, 2019 / 09:47 AM EST / Updated: Dec 17, 2019 / 11:15 AM EST

In this weeks Healthy Living, we are taking a look at Googles most-searched diet of 2019: intermittent fasting.

Also known as time-restricted eating, intermittent fasting doesnt focus on what you eat but instead when you eat.

The schedule can look a few different ways, some people will fast for a day and eat normally the next, while others fast for two days a week but maintain a normal diet the other five.

The schedule Dr. Deborah Herchelroath follows is fasting each day, restricting eating to six to eight hours a day.

It can give more energy and I also feel like its a healthier way of eating. Theres no science behind three meals a day, and we really shouldnt be snacking throughout the day, so it has taught me to be more aware of the way I eat and when I eat, Herchelroath said.

So the idea of breakfast being the most important meal of the day is actually a myth!

Herchelroath says the standard American diet is linked to insulin resistance and fasting gives our body the benefit of a break. Some research shows fasting can lower cholesterol, decrease insulin in the blood and even help with weight loss.

Restricting your food wont overpower a poor diet. What you eat still matters.

There are two ways to diet. What we eat or when we eat and what he really believes in is putting it together. So, its not like in that six-hour window I can eat cake and cookies and do okay. I still have to be cognizant of what goes in my mouth, Herchelroath said.

For most of the population, intermittent fasting is relatively safe, but Herchelroath suggests first checking with your doctor. Those who are pregnant, have type-one diabetes, chronic illness or who are training for an event should take special consideration.

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Healthy Living: Intermittent Fasting - ABC27

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The Rise Of The Workshop Gymnasium, A New Global Health And Lifestyle Experience – Forbes

Lee Mullins loves fitness, he also loves health and wellness. And so, Lee along with Hani Farsi, who is a philanthropist and successful entrepreneur in the entertainment and hospitality industries, have seamlessly combined their expertise and know-how to offer Workshop.

Lee Mullins, Workshop Gymnasium

So much more than a gym, Workshop is a 360 degree lifestyle brand and one of the fastest growing luxury health and lifestyle companies. And guess what? You and your needs and goals are placed at the very heart of it.

Workshop Gymnasium, London

Lee and his group of experts specialize in personalized fitness regimes to suit the individual needs and goals of their clients, and its taken to the next level with thorough and extensive assessments. From metabolic to allergy testing, the results are compiled to allow for data-driven workouts, leaving out the guesswork. As a result, its significantly more efficient, not to mention effective, when it comes to achieving goals.

It all began when Lee andHani first began training together in 2010, and in 2014 they combined forces to mix up the fitness landscape. Where can we find these gyms? Well, this is where it gets a little bit fancy, as youll find them nestled in the 5-star Bulgari Hotels around the world.

Their debut outpost in London launched that year and can be found at the edge of Hyde Park, housed within the spa of the Bulgari in Knightsbridge. It soon attracted the distinguished, the discerning and celebrities alike, all visiting for the fitness expertise as well as the calm space that elevates the workout experience.

Workshop quickly grew due to its London success, along with demand from their traveling clients, and as such the pair opened their second location in the Bulgari Hotel, Milan in 2016. Since then, we can now find the Workshop in Bali, Beijing, Dubai, and Shanghai hotels, and excitingly Paris is launching next year.

I love the set up of the gyms, designing and bringing it to life - going into the hotels they have a countdownperiodto the opening so getting it ready is really exciting. You're surrounded by incredible people and everyone's working together, it's a great experience.

Of course there is a undeniable glamorous and luxe element to Workshop gyms, but Lee realizes for some, a gym may be a little daunting so a balance is struck where theyre also approachable and welcoming - something that is rare to find in the industry.

Its all about living a healthy lifestyle where workouts and health go hand-in-hand, and really there are no gimmicks, its an integral part of looking after yourself. Plus, Lee and his team look at other elements such as breathing and stretching to ensure clients get the most out of their session, and allows for a quick recovery.

With the fitness down, the next step was tackling the supplement market, and that came about in 2017 when they partnered with Designs for Health. The result? Their very own their range of all-natural, science-based Workshop Nutritional Supplements consisting of Gut Cleansing Formula, Multi-Vitamin Formula, Essential Greens, Organic Vanilla Pea Protein Formula, Organic Chocolate Pea Protein Formula, Essential BCAA Powder and Probiotic + Prebiotic.

They've been specially designed to be adapted to different lifestyles - theyre vegan and vegetarian-friendly. They are also free from gluten, artificial sweeteners and GMO ingredients to broaden the appeal.

Felicity Carter: How did it all start for you? Have you always loved wellness and fitness?

Lee Mullins: Yes, I always played football growing up and I played to a pretty decent level when I was a kid, I used to play for Fulham and Crystal Palace for a period of time - I loved being active.

In my teens I got injured and tore my ankle ligaments and during the rehab of that, I really got intostrengthtraining. I loved it so much that I went onto get my gym and personal training qualifications when I left high school. I took a gap year working in gyms and training people, and it was during this time that I found what I wanted to do.

From there, I enrolled at university to study science of sports and nutrition, and I was still training people alongside university work. I loved the idea of health being a byproduct of the job as well as the gym-based training element.

FC: What do you look for in a trainer?

LM: I look for trainers who inherently care about people, trainers who want to go above and beyond for their clients. That's incredibly important to me as it is a24/7job communicating with clients.

Personality and charisma are important too, our trainers are in the people business and therefore they need to be able to connect with their clients to get the most out of them. Ultimately people go to a gym to make a change, whatever that change may be, and that combined with the fact that gyms, on the whole, tend to be intimidating adds to the pressure. We work hard to ensure that our clients are comfortable from the get-go.

Our trainers also have to have the skillset to ensure the client reaches their goal, whether it's to move better, become leaner, stronger and it's the connection that helps them to push on to achieve that goal. And if they visit us 4 times a week, they're probably spending more time with the trainers than their families so it's importantour coaches are able to quickly connect with peopleto ensure clients are responsive.

FC: What is the USP of Workshop?

LM: We offer tailored and bespoke training and lifestyle programs that we put together based on the series ofbodyassessments that we take everyclientthrough. And we have a range of tests depending on the client and their ultimate goal.

For example, everyone will go through the body composition assessment, through the movement screen, and then depending on the person, we can look at nutrition, genetics, food allergies, metabolic rate, and hormones. We offer tests in every one of our outposts, with London having the most on offer.

Essentially the data drives the program. From all the assessments that we do, we then take that data and we are in a strong position to create a completely personalized program that enables the client to achieve their aim.

FC: So next up is your Paris outpost in 2020...

LM: Yes, and we'll be opening it towards the end of the year. It's an exciting one for us. A large proportion of our clients here in London are French, perhaps a third who spend their time between the two cities, so we already have a client base there.

Each city is uniquely different and complex with different elements at play; there's no one template that can be rolled out for all of our outposts and we embrace that. It does take time to build a business in each city but with Paris, we're lucky to have a client crossover and we'll build on that to make it even stronger. Also, the team on the Paris project is the same teamwe initially worked togetherwith in London5 years ago, so they know exactly what we do and what we stand for.

FC: What are your favorite aspects of the job?

LM: I love training people. As Workshop has expanded globally, I've realized this even more as I get pulled into the role of running a business. I have to say training, being with the clients and being in the gym with the team is the best part 100%.

I also love learning, it's great being in an environment where I'm able to learn from others. I took a couple of the team members to L.A. on a four-day course earlier in the year and that was fun. It's important to continue to upskill and to bring back that knowledge in-house and to apply, and grow on that expertise.

I've also found that now what's become really enjoyable is working on the other parts of the business that Workshop can venture into such as the products and getting into the merchandising. I find it really fun and it's so creative.

We also getrequests totravel with clientsfrom all over the world; they put a huge value on training in their downtime, looking after themselves, and it is a huge honor that people will bring you into their fold.

FC: Tell us about the products...

LM: Our products are essentially apart of the Workshop service; we use them authentically duringandat the end of sessions. We have a collection of seven products at the moment, and we're looking atexpandingthe lineto provide a wide range of nutrition solutions to support clients health.

We realize that for some people, sometimes it's easier to use a powder and make a drink whether it's to enhance your health or enhance your recovery, and so we wanted to offer quality products.

Something further down the line will bea digitalplatform, which will further the Workshop experience. Here we'll be looking at and tracking training programs, sleep, nutrition andbreathing,no matter which outpost you are at in the world you'll have simple and quick access to ourcoachestoo.

Workshop Gymnasium, Bulgari Hotel, 171 Knightsbridge, London, SW7 1DW, UK

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The Rise Of The Workshop Gymnasium, A New Global Health And Lifestyle Experience - Forbes

Recommendation and review posted by Alexandra Lee Anderson

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