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Dec 14

Cultural Elements Boost Effectiveness of Exercise for First Nations – Mirage News

For First Nations people, social and emotional wellbeing can depend on connection to land, culture, spirituality and community. Disruption to these values can be harmful.

Brett Biles

Associate Dean Indigenous & Senior Scientia Lecturer., UNSW Sydney

Grace McKeon

Postdoctoral research fellow, UNSW Sydney

Jonathan Bullen

Associate Deputy Vice-Chancellor Academic, Indigenous Advancement, Curtin University

Rona Macniven

Research Fellow, UNSW Sydney

Xhana Tishler

Medical Student, UNSW Sydney

The most recent data show 24% of First Nations adults have been diagnosed with mental health or behavioural conditions. This is likely due to lasting and intergenerational effects of historical injustices, racial discrimination and cultural displacement.

Through our research we have found First Nations physical activity programs can improve social and emotional wellbeing. These programs enhance confidence and self-esteem, improve community cohesiveness and cultural identity, and deepen connection to Country.

We know physical activity can improve mental health and wellbeing. It can also prevent and reduce symptoms of anxiety and depression.

Cultural physical activity (hunting, gathering, customary activities and connecting with Country) has been a part of First Nations people's lifestyles for tens of thousands of years. These practices still hold cultural relevance today.

Going on Country has benefits for physical, social, emotional and cultural wellbeing for First Nations people. These include a healthier diet, more frequent exercise, sharing of culture, more family time, and spiritual connection.

A review of physical activity programs for First Nations people identified 110 different programs running between 2012 and 2015. Most of these programs are still running in 2023.

Our recent review found First Nations physical activity programs improved confidence and self-esteem, improved community and cultural connections, and deepened connection to Country. These findings are based on available evidence on the relationship between physical activity and First Nations social and emotional wellbeing. The review examined nine physical activity programs and initiatives which aimed to improve social and emotional wellbeing among First Nations people.

The programs we looked at were First Nations-specific physical activity programs and included women's programs, camps, sports teams and coaching courses.

Programs that do not centre First Nations community involvement and connection are unlikely to be well received or effective. These programs often have barriers to participation such as lack of transport, high program costs, or may clash with family and community commitments.

Racism within programs and services can stop First Nations people accessing them. It can also affect physical and mental health - potentially leading to anxiety, depression, smoking, psychological distress and poor sleeping patterns.

Culturally safe physical activity programs that are community-led and adopt First Nations values are effective in improving social and emotional wellbeing.

An example of such a program is Dead or Deadly. This program has seen over 648 First Nations women participate in personalised health and wellbeing programs. Women participate in group exercise, health education and camps where they improve fitness, reduce smoking, reduce chronic disease indicators, reduce psychological distress and increase resilience.

A quote from one of the participants highlights the positive effects of the program, which can help participants

[] live through anything that is put in front of them. Survive the violence; learn to live through anything. Beauty of being a cultural person; culture makes you stronger.

Another is Deadly Choices, run by the Institute for Urban Indigenous Health. The program started as a social program and included community events which focused on health education and health screening. These include making choices to stop smoking, to eat healthy food and to exercise daily. It helps people improve their knowledge of chronic disease risk factors and encourages engagement with local health services. It has been running since 2010, and programs and events include sport and recreation, cooking programs, and programs to help quit smoking.

Another key part of this program is the Deadly Choices social networking site where First Nations identity and culture is celebrated, and online yarning takes place to create and build an online community to speak about healthy choices.

Support from family and friends and opportunities to connect with community and culture are also essential for programs to work. An example of this is the Fitzroy Stars Football & Netball Club - a First Nations club based in Melbourne. Through football and netball, the club aims to increase health, increase positive parenting and strengthen the First Nations community of Melbourne. This is done through increasing cultural values and strong community connections within the team.

These cultural values include the sharing and representation of cultural knowledge through making sure family and community are at the heart of the club. Some participants spoke about feeling a sense of cultural identity and pride when representing their family groups and saw football as an opportunity to give back to their community.

Development, implementation and evaluation of physical activity programs need to be informed by First Nations people. And First Nations knowledge, cultural beliefs and practices need to be valued. This is the only way to ensure positive changes in social and emotional wellbeing.

The authors do not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.

/Courtesy of The Conversation. This material from the originating organization/author(s) might be of the point-in-time nature, and edited for clarity, style and length. Mirage.News does not take institutional positions or sides, and all views, positions, and conclusions expressed herein are solely those of the author(s).

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Cultural Elements Boost Effectiveness of Exercise for First Nations - Mirage News


Dec 6

Service learning program gives Chico State students new perspective on personalized care – The Orion

Its Tuesday morning, Chico State students hurry to their classes as professors prepare lectures and grade papers.

Meanwhile, in Shurmer Gym, a different sort of class is taking place. Kinesiology students and faculty gather to set up soccer nets, bowling pins, hockey sticks and parachutes as pop music plays over speakers.

Participants trickle in with smiles, greeting their friends and volunteers. They eagerly grab their colorful name tags decorated with stickers.

The participants range from ages 16 to 50.

Some are assisted in wheelchairs while others use electric ones. Many come walking in with groups, some wearing noise-canceling headphones.

Within the first few minutes of class over 100 people gathered in the gym.

The BE:WEL Program is for individuals with disabilities and provides activities led by kinesiology faculty and students. BE:WEL stands for Beyond Exercise: Wellness Enhancement for Life.

Activities include weight training, stretching and relaxation, lap swimming, water jogging or walking programs, according to Chico States website.

The program has been around for over 25 years and focuses not only on physical but also emotional wellness.

Professors who run the program encourage students to interact with participants and practice concepts theyve learned about in class.

The program provides hands-on experience, said Josephine Blagrave, the associate professor for the department of kinesiology. Its a huge need in the community, Blagrave said.

BE:WEL focuses on working with physical or occupational therapy patients who may still need assistance and guidance, Blagrave said.

Youre going to be around people with disabilities, Blagrave said. If you dont have that exposure youre going to be uncomfortable with it.

The Monday and Wednesday classes focus on physical exercises and structured workouts. The classes usually work with individuals post-stroke or with spinal cord disabilities.

A BE:WEL participant on a exercise machine working with a student volunteer taking notes.

The Tuesday and Thursday classes are more game and activity-focused and work with individuals with intellectual and developmental disabilities. The classes not only focus on physical movement but also on socializing.

Each class begins and ends with faculty and volunteers gathering participants in a circle to play games around a large rainbow parachute.

During class, participants are encouraged to interact with everyone, often playing catch or group games like soccer and hockey with the assistance of student volunteers.

Teaching is really important in this department, Melissa Mache, the Chico State kinesiology department chair, said. Our faculty is really invested in the success of our students.

The program is the only of its kind in the Chico State kinesiology department and is primarily focused on working with residents of Chico. Its a service-learning program, Mache said.

In service-learning programs, students enhance what they have learned in the classroom by volunteering or partaking in service activities.

It helps our students it prepares them to go onto their professions, Mache said. It sets them apart from their peers.

Many participants have been coming to the program for years and know the faculty and students well.

The program is mutually beneficial, Mache said. It benefits people in a variety of ways. Students are typically either paired one-on-one with a participant or work in groups.

Graduates from the kinesiology department usually end up working in adapted physical education settings or go into occupational or physical therapy.

Annette Zavala is an undergrad student at Chico State studying exercise physiology and this is her second semester in the BE:WEL Program.

Zavala spends Mondays coaching an individual with disabilities, preparing Zavala for her intended career as a physical therapist.

She works individually with the participant, following a prepared workout loosely, and adjusts it as she sees fit, based on their progress and comfort level.

It is hands-on learning and its providing you with exposure to dealing with situations, Zavala said. One thing is knowing concepts and material, the other thing is knowing how to be a personable caregiver.

Bea Williams can be reached at [emailprotected]

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Service learning program gives Chico State students new perspective on personalized care - The Orion


Dec 6

Doctor of physical therapy students run exercise program for People Living with Parkinson’s disease – University of Rhode Island

KINGSTON, R.I., Nov. 30, 2023 The exercise room at Independence Square on the University of Rhode Islands Kingston campus buzzed with chatter about Thanksgiving plans, enlivened with the usual small talk and laughter.

The lightness of the session might have fooled some into thinking that this was just an ordinary exercise class, not part of a battle against a debilitating, incurable disease.

But URI doctor of physical therapy students Brianna Patton of Richmond, Rhode Island; Becca Shorr of Grafton, Massachusetts; and Lindsey Swider of West Warwick, would not have it any other way with the Parkinsons Exercise Group. The three have been leading PEG, as it is called by the participants and students, since the spring semester. The program has been operating since 2012.

The atmosphere on evaluation day illustrated the strong bond between participants and the three second-year physical therapy students who run each meeting and spend their lunchtime with people living with Parkinsons. They lead exercises to help the participants move better and deal with their disease.

I know Im not going to be cured, says Mimi White, 68, who has been attending PEG for the past two to three years, but its one hour of fun, jokes, and not taking it seriously.

White is deeply connected to the South County community, having worked at South County Hospital for 28 years, and later at URIs Health Services. Additionally, her son and husband graduated from the University.

White inevitably decided to leave her job at Health Services, where she had worked for seven years before her Parkinsons diagnosis.

The kids are wonderful, says White of the graduate students she has spent so much time with. They include everyone in everything, and they make you want to come back next week. It keeps you going.

During the recent session, Patton, Shorr and Swider, passed out exercise aides, including colorful hollow rods referred to as boom whackers, sparkly ribbons to direct arm movements, and circular neon mats that help to mark foot placement during the activities.

The exercises in the guided class work to improve balance, strength, flexibility, and cardiovascular health while supporting cognitive functions that tend to diminish as Parkinsons progresses.

During evaluation days, which occur at the beginning and end of each semester, group members take a multi-level balance test that is used to gauge their fall risk.

The exercises are incremental and continuous, but repetition of these movements is what strengthens participants ability to keep and recover their balance, and allows them to minimize the amount of time it takes for them to get back up on their feet, says Julia Johnson, a a first-year doctor physical therapy student volunteer, formerly of Portales, New Mexico.

Patton explains how Parkinsons attacks the cognitive connection between action and thought, making multitasking increasingly difficult. Oftentimes, individuals with Parkinsons need to focus on one thing at a time, because they have lost the automaticity of movement, says Patton.

Many of the participants who attend PEG meetings are URI alumni, leading to a strengthened bond between instructors and participants.

Shorr describes the rewarding experience of holding each meeting and forming a connection with participants. Not only are we helping them physically, she says, but were a big social piece in their life, and I dont think you realize that until you enter a leadership position within the group.

Membership to URI PEG is free of charge, and people living with Parkinsons at any stage of the disease are invited to attend. The recruitment of new members is another responsibility of the students involved with PEG.

In addition to posting on local Facebook groups and online forums for the Parkinsons community, the graduate students also posted flyers around campus, at local senior centers, and nearby physical therapy clinics as a part of their capstone course.

In 2021, Assistant Professor of Physical Therapy Christine Clarkin and Associate Clinical Professor Anne Marie Dupre, who are the primary organizers of the program, and have conducted prior research on neurodegenerative diseases, were named the recipients of a $10,000 grant from the Parkinsons Foundation to support the development of PEG.

Clarkin also received a grant from Brown University as part of the Advance-CTR supported by the IDeA-CTR grant to organize and assess the need for and feasibility of an interdisciplinary clinic for people with Parkinsons, which was held in spring of 2023.

Many PEG recruits were connected to the program through their prior interactions with Clarkin, having been treated at the clinic, and contributing as research subjects to her earlier studies on the disease. Attendance varies each week, but there are around 30 recipients on the email list who have attended in the past, says Patton

Specific exercises are emphasized according to each participants individual goals and obstacles, many of which focus on the core of the body so that in the event of a fall they will ideally be able to get themselves back up off of the ground (or find a way to summon help if they are injured).

If they do end up on the floor, says Swider, they at least have the education from us to get back up safely. Promoting independence is huge for us.

If you or someone you know is living with Parkinsons and is interested in learning more about the services provided, attending a session, or accessing more resources, contact Clarkin at chrisclarkin@uri.edu)

Sessions are held every Friday in the Physical Therapy Department at 25 Independence Way on campus from noon to 1 p.m.

###

This story was written by Samantha Melia, a senior journalism and political science major at the University of Rhode Island and an intern in the Department of Marketing and Communications

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Doctor of physical therapy students run exercise program for People Living with Parkinson's disease - University of Rhode Island


Dec 6

7 Reasons to Get Started with Your Fitness Program – The Jersey Tomato Press

(NAPSI)Because physical activity and healthy aging go hand in hand, getting started with a fitness program included in your health plan can do more than help you maintain your health as you age.

Movement truly is medicine, says Dr. Jaynie Bjornaraa, physical therapist, fitness professional, adjunct professor, and senior vice president of rehabilitation services and digital fitness solutions at American Specialty Health (ASH).

Dr. Bjornaraa oversees the Silver&Fit Healthy Aging and Exercise program for ASH, ensuring that its members get evidence-based recommendations when starting their fitness routines. She helped develop the programs onboarding feature, which sets members on individual fitness journeys based on their needs. Fitness levels, exercise goals, and personal preferences all factor into a tailored 14-day workout plan.

Research has shown that active movement is the best way to prevent and improve chronic disease. And the great thing about exercise is that it benefits your cognitive healthmemory and moodas much as it affects your physical well-being, according to Dr. Bjornaraa.

She offers this short list of other benefits a thoughtful fitness program can provide:

1. Improved Health Being physically active can reduce your risk of disease, strengthen your bones and muscles, help you manage weight, and boost your mental well-being.

2. Preventive Care Physical fitness can help prevent certain high-risk scenarios such as serious injury from falls, which is the leading cause of accidental death in older adults.

3. Social Interaction Some programs offer links to connect with clubs and free group fitness classes online for various types and levels of workouts.

4. Health Rewards Incentives for tracking your activity though a fitness program can earn various awards as well help you work with your medical provider to better manage any chronic disease.

5. Personal Coaching Connecting with a health coach during regularly scheduled sessions through a fitness-focused plan can help you achieve a variety of wellness goals.

6. Cost Savings Fitness-focused plans often include low-cost access to fitness centers and exercise videos for a wider variety of workout choices.

7. Quality of Life A thoughtfully designed program will help members develop a workout plan, which can help you stay mobile and maintain their independence.

Even for individuals who dont currently engage in fitness activities, Dr. Bjornaraa says its never too late to start.

You can be 80 years old, she said. Whenever you decide to start an exercise routine, youll notice the health improvements quickly add up. However, starting slow and staying consistent is the key to building fitness levels and a good program can help you steadily reach your goals.

Its important that your health plan supports your long-term healthand fitness. If youre considering adding fitness to your routine, be sure to work with doctors before starting any new exercise regimen.

Finally, once youve started a fitness plan, make the most of it. Stay committed to a lifestyle of fitness. Regular attendance in exercise classes and engaging in your wellness will go a long way to help you maintain and improve your health.

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7 Reasons to Get Started with Your Fitness Program - The Jersey Tomato Press


Nov 19

Roselawn Fitness Center: Grand Reopening on Sun., Dec. 3 – Vermilion County First

THE FOLLOWING IS A THREE KINGS OF PEACE RELEASE

Danville, IL, Nov. 16, 2023 The Roselawn Fitness Center is holding its long-awaited Grand (re)Opening celebration. Expected to be joining new owners Edward J. Butler and Reverend Frank J. McCullough for the occasion will be the Centers founders, Sharron and Chip Runyan.

Doors open on Sun., Dec. 3 at noon and concludes at 4 p.m. All are welcome.

Located at 302 W. Roselawn St. in Danville, the Center had served the community for 33 years before closing in 2022. Guests will be treated to a tour of the fitness centers revitalized weight room, exercise room, gymnasium, shower rooms, locker rooms, and juice bar. Along with free concessions and giveaway items, those attending the grand opening will learn about the Centers on-site training and fitness programs. Theyll also be given priority access to discounted annual membership.

The new owners say that Centers mission is to promote healthy bodies and minds among people young and old. Says Rev. McCullough, The Three Kings of Peace are committed to improving peoples quality of life. Along with working to make our community a safer place to live, we also see an urgency to help people improve their spiritual and physical wellbeing.

To that end, the fitness centers watchword is affordability. As Rev. McCullough says, Becoming a member of the Roselawn Fitness Center shouldnt feel like taking out a car loan or paying rent on an apartment. Mr. Butler and I want to be able to offer people fitness services that the average person can afford.

For more information about the Open House or the plans for the revival of the Roselawn Fitness Center, contact Mr. Butler at 217-920-2825 or Rev. McCullough at 217-766-8735.

The Three Kings of Peace is an organization of more than 20 Danville citizens who are united in the mission of advancing peace and social justice throughout the community. Their good works include guiding Danvilles young people toward the light of truth, hope, and the pursuit of a better life through education. For more information, call Rev. McCullough at 217-766-8735.

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Roselawn Fitness Center: Grand Reopening on Sun., Dec. 3 - Vermilion County First


Nov 19

Fitness column: James Hilton on tips for the over 55s to keep healthy … – Stroud Times

James Hilton, founder of Jims Gym, a virtual gym to support older adults to stay fit, and a qualified personal trainer working in the Cotswolds.

To find out more about James visithttps://www.jameshilton.fitness

As the evenings get darker and we move into winter, it can be harder to feel motivated to keep moving.

Its known that a significant minority of adults also have SAD Seasonal Affective Disorder which is a type of depression associated with less light. This can affect any adults however older adults (over 55) often find that summer activities are less enjoyable such as gardening or even walking.

Here are a number of tips to keep fit and healthy in mind and body during the shorter days of sunlight over the late autumn and winter months.

Seek sunlight during the shorter days, its crucial for older adults to maintain adequate Vitamin D levels, whether through supplementation or diet. Also seek exposure to sunlight daily for about 20 minutes with your arms and face exposed to sunlight. Vitamin D deficiency is linked to weaker muscles and bones.

Exercise indoors there are resources available forexercises that can be done indoors, such as resistance training or even online fitness classes tailored for older adults. Its the whole reason I set up Jims Gym. This kind of fitness can improve balance which reduces the risks of falls both indoors and outdoors in the winter months.

Eat well this is the time of year when temptation for comfort food is high. However nutrition is more important than comfort. For example Omega 3 found in oily fish is important in combatting inflammation in older adults. Seek resources to help you with this and plan some meals. Perhaps you could work with a nutritionist to guide you.

Stay hydrated cold weather can make people less aware of dehydration because they dont always feel thirsty. Its sensible to drink six to eight glasses of fluids a day, preferably water even if you dont feel thirsty. This nourishes your body and helps keep it healthy.

Care for your joints colder weather can exacerbate joint pain for some people, particularly those with arthritis.Gentle stretching and mobility exercises can really support joint care and if at any point pain worsens significantly, go back to your GP.

Engage in safe outdoor activity for keen outdoor walkers or dog walkers wear suitable clothing such as layers and good footwear. For older adults aged 70 or older , falling can be a risk so consider anti-slip and waterproof footwear especially in icy and snowy conditions. Also wearlayers of moisture-wicking material to keep warm but not sweaty, as dampness can cause a drop in body temperature.

Be mindful: Mindfulness exercises can combat the winter blues and their efficacy cannot be underestimated. This can be especially beneficial for older adults who may experience heightened loneliness during the colder months. Set aside time to actively engage in pastimes you love such as reading a book, watching favourite films, journaling or joining a mindfulness class or download a mindfulness app. This can combat depression or anxiety.

Maintain flexibility and balance these two things are very important for older adults. Research shows that Tai Chi and yoga can improve balance and muscle coordination. Consider joining a class for this with an accredited provider or download an app to assist with this kind of gentle exercise.

Get social last but not least, address the importance of maintaining a sense of community during winter, perhaps through joining online groups or participating in community fitness programs designed for older adults. Making the effort to meet people is crucial for strong mental and physical health. It aids motivation and wellbeing.

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Fitness column: James Hilton on tips for the over 55s to keep healthy ... - Stroud Times


Nov 19

‘I asked ChatGPT to create me a week-long workout plan here’s … – Women’s Health UK

Ever since I caught the fitness bug in 2017 a welcome side effect of a bid to take up a healthier lifestyle and a real left turn after a lifetime of avoiding breaking a sweat I've been a workout-class fan. Over the course of a standard working week, my routine looks like a mix of

Like a lot of people, though, I've become curious about how the mainstreaming of AI could impact how I move. In the fitness space, a cursory scour of the internet shows that people have been asking ChatGPT OpenAI's chatbot for 4-week strength-training plans and marathon schedules. On the nutrition side of things, it's already created a meal plan for one WH writer.

So, with all the hype, I decided to put it to the test. Can this non-human response generator give me a satisfactory week in workouts? Scroll on to find out.

As always, this is indicative of my experience alone. Any new fitness regime especially one involving lifting weights should be supervised by a qualified fitness pro.

It's normally best to give ChatGPT as detailed prompts as possible, and I check this assumption with Sana Shirvani, film and TV cast personal trainer. She agrees: 'I dont believe you can get a successful workout plan from AI unless you give it the correct and specific prompts.'

Initially, I don't want to give away that much personal data, but I end up telling it a decent amount - my age, weight, activity level, height, injury history, even daily work routine - anyway, to get the most tailored strength training plan.

I ask ChatGPT twice for a workout: the first time, for 'a strength training 45-minute workout' for a week; the second time, in an attempt to get something more specific, the nonetheless equally vague 'six-day general strength-training workout that will allow me to go up in dumbbell weights by the end of it'.

Honestly, I'm frustrated by the programs I get. Both seem basic. The movements are essentially the same: two upper-body days, and two lower-body, although the six-day plan adds in another full-body sesh and separates upper and lower into subcategories (push versus pull, quads and hamstrings versus glutes and calves).

While it sort of makes sense that both workouts should be strength-focused, there's no clarification around which weights I should use, what increments I should go up in, or how quickly I can expect to go up.

Shirvani also disagrees with the structure: 'For a client who's new to strength training, I'd begin with full-body sessions. I wouldn't want to fatigue them too much in one area, as they can easily lose motivation at the start and get bored of the program quite easily. We want to avoid injury or overstrain on a certain muscle group.

I also think people feel the pressure of a body-split program a lot more. If you miss a day, you've missed a body part that week, which isnt going to be beneficial towards your overall results. This might stress you out and make you feel overwhelmed.'

It's only when I press ChatGPT further on weight specifics that I get more advice, which I sort of appreciate even though it still feels a bit minimal:

Shirvani notes: 'If you're looking to start training, AI can generate generalised plans, aiming to hit all muscle groups, similar to the plan you've got from Chat GPT.

'If you apply some form of progressive overload, you will most likely get stronger. To elicit fat loss, you can essentially complete any kind of general training program.'

Aimee Victoria Long, celebrity trainer, echoes her: 'AI could be useful for an individual with a good foundation and knowledge of doing resistance training. They can build out a basic programme, and if you follow it consistently, youre likely to see results.

'However, the programmes are very generic e.g. two sets of this exercise for 10 reps, then three sets of this exercise for three sets.'

'The problem is, if you have an injury, or you are trying to elicit a specific response from your training, I dont believe AI can do that just yet at a high standard,' says Shirvani. When 'the results start to plateau, you will need a different stimulus.'

'Yes, there are those who just need the basic information, and they're able to get on with it, in which case, they could benefit from using AI, but for the majority who struggle, you'll need more specific, human intervention.'

Long concurs: 'You may hit a plateau and then you should look at using different rep schemes of lifting such as cluster sets, drop sets, giant sets or negative reps. Chat GPT doesnt quite have that level - yet!'

Shirvani notes, 'I always demo exercises, whether that be in person or, if they're an online client, [with] a recording of me demoing the exercise going through any coaching cues. They find this extremely helpful.

'There's a big difference for someone who isnt experienced in the gym, to be able to see and listen to the coaching, rather than reading it off the screen, in terms of execution.'

As a PT, Shirvani insists that she'd always 'be in communication' with a client, to adapt a session.

'For example, if someone doesn't enjoy doing a Romanian deadlift, there are a few different exercises I could prescribe, utilising the same muscle groups and movement patterns.' ChatGPT, of course, cannot have this ongoing, real-time conversation.

Long adds, 'Where ChatGPT loses out to having a trainer is that it cant correct form, it cant ask you for feedback like, Are you feeling your glute engaging as youre performing a split squat?, and it cant assess if youre using the correct resistance.'

It seems ChatGPT knows it can't do what a human can, even recommending getting a coach or trainer in its disclaimer note.

Long notes: 'My client pointed out that half the time she may not feel like training, but when I knock at her door at 6am, she has little option other than to do it. Having a trainer provides accountability far more than an app on your phone that you can just ignore.'

I end up sticking with the six-day program, which Shirvani calls 'a very basic bodybuilding split, where most of your rep ranges are leaning more towards hypertrophy.'

I should've told Chat GPT in the prompt that I didn't want to use gym machines, only free weights. Sigh. I ask it for alternatives to the leg press and it comes up with, among others, Bulgarian split squats, which I do instead.

To modify the workout, I ask ChatGPT about adding some cardio in. It recommends: 'On your rest or active recovery days (Day 3 and Day 6), you can engage in cardio activities such as running, cycling, swimming, or using gym equipment like the elliptical or treadmill. Aim for 30-45 minutes of moderate to high-intensity cardio.' Accordingly, I insert my normal cycling session.

Shirvani doesn't approve: 'That means you're training seven days a week at a medium intensity. I wouldn't prescribe that. You aren't getting proper rest. If you want to incorporate cardio, I'd change your strength training programme just to three to four days and include one day of zone 2, steady-state cardio.

'Zone 2 training is beneficial for many reasons', mainly because 'you'll be able to recover a lot faster than [from] a high-intensity cardio session. As you increate your stamina and endurance through training, you can begin to include some more higher-intensity training too.'

Double dumbbell bent-over rows

I substitute the face pulls for rear delt flys, once again at ChatGPT's recommendation.

By the end of today, I am beyond bored. I don't like performing these isolated, repeated movements that aren't incorporated into a multi-exercise workout, and on my own.

In an attempt to change it up, I ask ChatGPT if there are any ways to alter the plan and it comes up with a variety of suggestions, like changing the rep and set scheme, incorporating drop sets, introducing new exercises or changing the order.

It doesn't look like any of these are going to drastically change the fundamental issue - the solo workout - and I don't want to change the training program totally. I've only got a few days left, so I decide to power through.

After all, as Shirvani says, 'You should be sticking to the same or a very similar programme for about six weeks in order for adaptation to take place and for you to see change, so I wouldnt necessarily change the whole programme and go completely off piste.'

Slightly dodgy plank with hips slightly raised

ChatGPT recommends Romanian deadlifts as an alternative to leg curls.

I do another cardio workout.

A lot of this echoes what Shirvani and Long have already pointed out.

After giving it a good selection of stats, I was surprised that ChatGPT didn't come back with anything more tailored or creative. Perhaps my prompts weren't detailed enough, but I got the feeling it churned out that same kind of stock bodybuilding workout and modifications regardless of who was doing the asking.

Reading a workout description without videos or even pictures may be difficult if you aren't familiar with the movements; I only knew how to do them because of instructors' demos in workout classes or from following videos when I used to workout online. Even then, I had to double check on YouTube.

Plus, when I was took more rest than necessary sometimes or was feeling tired, I would've appreciated the encouraging environment created by o

I've grown accustomed to, and been so spoiled by, not having to do the thinking in a workout class, but I missed the variety of the exercises set by the instructors and the company of others. Doing hammer curls in silence in an empty studio felt almost lonely.

Granted, ChatGPT's workout style probably wasn't all that different from other - very elite - people training solo in the gym, and they weren't complaining about the solitude.

I guess it showed me that I'm not disciplined enough, and am still at the level where I need the group setting to motivate me and keep me accountable (as Long said).

This is why I've never been able to stick to a YouTube workout channel or app program - I need real people. But that's just me and the digital approach may suit others very well. One ChatGPT user even managed to shed 26 pounds (about 11kg) using its beginner's running plan.

Though this isn't specific to ChatGPT, working out on your own, at your own pace, without distractions, and doing one movement repeatedly does make you more attuned to making sure you're doing them all well.

Although ChatGPT didn't tell me how to do the exercises - another drawback - I searched on YouTube and videos on websites.

During exercise classes, I did feel stronger as a result of this program, and I'd probably increase in strength if I did it for the full six weeks it recommends. Shirvani confirms this, saying you should follow a program for 'four to six weeks minimum' in order for 'real adaptation to take place'.

Shirvani thinks that 'Chat GPT and AI will completely change the landscape of the fitness industry in the future. AI systems will improve over time, giving more personalised workout plans, and incorporating lifestyle, availability, injury history.

'The part that cant be replicated is the support, advice and encouragement a personal trainer can give you. Having someone to support you and help you build confidence goes a long way.

Long thinks along the same lines. While AI 'will definitely have an impact on the fitness industry', it cant have 'that rapport and personable side that trainers have with their clients.'

While ChatGPT can give you a workout, it can't replicate an immersive and uniquely branded gym, studio or class environment. It can't confirm where you're meant to be feeling a movement, or share a pained look with you as you wince together through those final reps.

Unlike an instructor or PT, it can't create pace or energy, count you down to your next round, or tell you to push a bit harder.

Ostensibly, it ticks the main box, but falls very short of filling all the gaps in between that actually amount, significantly, to the fitness culture and lifestyle, and for me, means that it can't be a realistic substitute.

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'I asked ChatGPT to create me a week-long workout plan here's ... - Women's Health UK


Nov 19

Gym owner touts exercise to fight effects of pandemic – Alpharetta-Roswell Herald

The COVID-19 pandemic and subsequent lockdowns exposed an array of health problems in America.

Health officials say a persons risk of severe illness from COVID-19 increases as the number of underlying medical conditions they have grows.

The severity of illness from contracting the virus can be influenced by a persons age, ethnicity or economic status, the Center for Disease Control and Prevention says.

The CDC drew attention to asthma, chronic organ diseases, diabetes and several other conditions for demonstrating a conclusive increase in risk for hospitalization, admission to the intensive care unit, intubation or mechanical ventilation or death.

The CDC estimates over 1,150,000 Americans have died as a result of COVID.

An article in the International Journal of Environmental Research and Public Health argues the lockdowns were not effective in managing the COVID-19 pandemic.

The authors, Moshe Yanovskiy and Yehoshua Socol, found neither previous pandemics nor the coronavirus pandemic provide clear evidence that lockdowns help prevent deaths.

It is suggested therefore that a thorough cost-benefit analysis should be performed before imposing any lockdown in the future, Yanovskiy and Socol wrote.

On the other hand, physical activity has proven one of the most important things Americans can do to improve their health.

When Mike Vialpando acquired CrossFit NBK in October 2021, membership had declined amid lockdowns.

The 6,000-square-foot gym needed a community-based revival, Vialpando said.

There was a group of five coaches from the prior gym when Vialpando acquired it in 2021.

Today, there are 10 coaches at Forge Roswell.

Gym members hang from pull-up bars during gymnastics class at Forge Roswell.

The start of Vialpandos coaching journey began when he left a 10-year healthcare career at St. Josephs Hospital of Atlanta.

I saw a variety of adult diseases and sickness, to which many were either preventable or could have lowered risk with physical activity, Vialpando said in a 2018 interview. What I was seeing was hindsight healthcare, healthcare after the fact.

Prior to acquiring the gym, Vialpando was head coach and manager for several years at another gym in Metro Atlanta.

He said starting a youth fitness program was spurred by his desire to address healthcare before patients reached the hospital.

Vialpando said he thinks the cost of a gym membership is much less than the cost of healthcare later in life.

While some members joined the gym for general conditioning and a sense of community, Forge Roswells unique style has allowed it to retain and expand membership.

The Roswell Forge staff and gym members gather in the middle of the 6,000-square-foot facility at 23 Maple Street. Mike Vialpando sits in the center, wearing a hat and a light blue shirt.

The workout programs at Forge Roswell are geared toward the individuals desired level of functionality.

Vialpando encourages men and women of all ages to consider a 60-minute class at Forge Roswell.

The gym also has a summer teen program, which meets three days a week starting June 5.

We taught kids how to safely and properly lift and move weights, Vialpando said. The whole goal is to create an active lifestyle.

Continued here:
Gym owner touts exercise to fight effects of pandemic - Alpharetta-Roswell Herald


Nov 19

The village that supports Hawai’i troop readiness – United States Army

It takes a village to support the thousands of troops that come to U.S. Army Garrison Phakuloa Training Area (PTA), Island of Hawaii, to conduct their readiness training. PTA is the Pacifics Premier Training Center with 133,000 acres providing critical training space for all branches of the military in the Indo-Pacific arena. It is a second home to the 25th Infantry Division Soldiers and Marines stationed on Oahu.

October and November were exceptionally busy months for PTA supporting the Joint Pacific Multinational Readiness Center (JPMRC) exercise and the 11th Airborne Division Arctic Aloha Deployment Exercise. JPMRC was conducted on Oahu and the Big Island with more than 5,000 U.S. forces training with allies such as New Zealand, the United Kingdom, Indonesia, the Philippines, and Thailand. PTA supported almost 2,000 of these troops. Arctic Aloha was an Army-Air Force exercise with almost 600 paratroopers and support personnel from Alaska and Hawaii. PTA provided a unique terrain and opportunity to demonstrate ability to project forces throughout the Indo-Pacific.

Supporting year-round military training is the village of PTA consisting of a small corps of Department of Army Civilians, tenant organizations, contractors, and cooperators that directly and indirectly support training and manage all the programs at PTA.

There are only three military personnel assigned to PTA, so my command team and I rely heavily on the dedicated staff of civilians for daily operations, said PTA Commander Lt. Col. Tim Alvarado. During large training exercise such as JPMRC, everyone is working at full throttle to ensure training is conducted safely and successfully.

A lot of preparation is required prior to a units arrival such as identifying feasible areas for specific training requirements, making sure facilities are clean, providing public notices on convoy movements and noise advisories, to name but a few. Then there are the extensive recovery operations when units depart and the village must take care of inspections, repairs, etc.

I couldnt have asked for a more professional group of individuals to work with, said 1st Sgt. Michael Reid, HHC 65th Brigade Engineer Battalion. He was part of the group that managed the mayor cell that handled all coordination between JPMRC and the installation.

The three main sections that directly support troops are Base Operations (OPS), Range Operations and the Bradshaw Army Airfield.

Base Operations has two Army Civilians and a lone Marine working with units before, during and after training exercises. They conduct pre-deployment site surveys with units, identify unit responsibilities and inform them of installation services, coordinates with the installation staff to fulfill unit requirements, assigns billeting and facilities, and much more. When training is complete, Base OPS conducts facility inspections and works with the unit leaders to rectify issues such as trash, missing items, and damages.

Range OPS also works with units pre- and post-training exercises. They have an important role in monitoring and controlling access and movements in training areas to ensure the safety of everyone that is out and about. This is especially important when there is public hunting at PTA and at adjacent State hunting areas. The Police Departments game warden plays a critical role too when there is hunting.

Bradshaw Army Airfield (BAAF) coordinates all military aircrafts movements, as well as monitor civilian air traffic as a certified Federal Aviation Administration facility. There was lots of staff overtime and immense coordination to monitor more than 60 military aircrafts during JMPRC conducting troop insertions, equipment and supply drops and simulated air support missions. Artic Aloha had 11 U.S. Air Force C-17s, a large transport aircraft, that were visible throughout Hawaii Island.

For the first-time ever, the BAAF team orchestrated multiple C-17s and C-130s landing in both directions of the runway and helped guide nighttime landings during JPMRC. I am incredibly proud of the BAAF team for their willingness to work long hours and many days to get the job done, said Blake Doll, the BAAF Air Traffic Control Chief.Another first was the parking of multiple C-17s and C-130s on the parking aprons at the same time. Doll is an Army veteran and has been working at PTA for 25 years. Were an extended family here, said Doll. Were a very small post which means we rely more on each section to come together for mission accomplishment. He added that they get to see pretty much every aircraft in the U.S. militarys inventory at BAAF.

This was possible due to the hard work of the Public Works team to prepare many areas, such as the airfield and Keamuku Maneuver Area, to enable the military to conduct the training they require. Their workload also increased with many repair and trouble-shooting work orders during the influx of troops during JPMRC.

The cultural and natural resources sections work with Base and Range OPS, and troops to ensure training does not disturb areas with environmental and cultural preservation and activities. They brief units on what to watch out for such as caves and wildlife. The Garrison Public Affairs Office shared footage by public affairs Soldiers to provide public with glimpse of training activities and answered a lot of public queries on convoys and training noise and activities.

It can be a little harsh out here sometimes, but it can also be really gorgeous as well with all the wildlife, said Range Maintenance Mechanic Peter Sepulveda with Range OPS. He enjoys the responsibility to ensure the equipment in the firing ranges are operational. Sepulveda is a Navy veteran and has been working at PTA for three years.

Others who support troops at PTA are the Network Enterprise Center for troop communication capabilities, the Post Exchange and the Barber Shop, and the commercial food truck providing a little reprieve from MREs (Meals-Ready-to-Eat).

We greatly appreciate the communitys patience and cooperation during training exercises which inherently comes with occasional traffic congestion and increased noise, said Alvarado. PTA is honored to support joint and multi-national training enabling troop readiness and cohesiveness with regional allies and partners.

Excerpt from:
The village that supports Hawai'i troop readiness - United States Army


Nov 19

TSET Funds Health-Enhancing Projects at Schools Across the State – Oklahoma.gov

Oklahoma City (Nov. 17, 2023) The Tobacco Settlement Endowment Trust (TSET) Board of Directors awarded $191,500 to school sites and school districts across Oklahoma through the TSET Healthy Incentive Grants Program at their board meeting on Thursday.

The Healthy Incentive Grants Program encourages schools to adopt policies that promote nutrition, physical activity and tobacco-free lifestyles for students, faculty and staff. Once policies are implemented, schools can apply for grants for health-related projects.

Grant funds are used for a variety of projects, including playgrounds, new cafeteria equipment, hydration stations and curriculum. Incentive grant amounts vary based on enrollment and the types of strategies implemented.

What kids learn now about healthy living stays with them for a lifetime, said Julie Bisbee, TSET executive director. By creating a safe and healthy school environment and encouraging nutrition and exercise, schools can make a lasting impact on the wellbeing of their students.

TSET Healthy Incentive Grants for school districts and sites approved this month were:

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TSET Funds Health-Enhancing Projects at Schools Across the State - Oklahoma.gov



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