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The right diet can fuel your success and happiness.

December24, 20196 min read

Opinions expressed by Entrepreneur contributors are their own.

Theres a very strong relationship between stress and our physical body. Muscle tension, for example,is a type of reflex reaction to stress. Its the bodys way of shielding itself from danger. It might feel like a nagging or gripping pain in the back of your neck or lower back as you type at your computer. Headaches are a close cousin. The relationship is so strong that it has its own term: stress headaches (also called tension headaches). Stress even causes digestive problems. It alters the concentration of stomach acid, which can lead to bloating, cramps, diarrhea, constipation, irritable bowel syndromeand even peptic ulcers. Plus,stress upsets insulin production in the body, which can lead to diabetes and can cause strokes and heart attacks.Healthy diets have been shown to prevent all these harmful physical effects and even reverse the aging process. Your life is short. Your diet is an easy way to take control and maximize your wellbeing.

Having a healthy diet will make you a more effective leader. You owe it to yourself to fuel your brain and brodyproperly, sohere are four steps to create a successful diet plan.

Related: 5 Eating Habits That Rewire Your Brain for Success

Its important to start the day off right. You should make a habit of eating breakfast. Skipping breakfast may make it difficult to maintain stable blood-sugar levels. It matters what you put into your body. Try to choose high-fiber foods such as high-fiber cereals, steel-cut oatmeal, whole grain bread and fresh fruit. Fiber-rich foods digest slowly and keep you feeling full. They also jumpstart your metabolism and stabilize your blood-sugar levels. This will allow you to stay focused and reduce your anxiety and stress levels. As a leader, breakfast really can be the most important meal of the day, but it doesnt end there. You should constantly fuel your body and mind. Intermittent fasting for sugar control and weight loss can negatively affect your mind and relationships with your team. When you value the close connection between your stomach and your mind, you make the most of each day. The gift of life is short and fleeting.

Certain foods are toxic to your brain. You should try to steer clear of refined sugar. Try to avoid foods containing high levels of white sugar and high-fructose corn syrup. And you shouldnt put these foods in front of your team, either. You want to set them up for success. Diets low in sugar have been shown to increase brain-derived neurotrophic factor (BDNF), a peptide responsible for the creation of new neurons. BDNF causes neurons to connect and combine and plays a critical role in neuroplasticity. Try to avoid stocking your breakroom or vending machines with products that are high in sugar and make for poor food choices. Also try to avoid foods with a high glycemic index like pastries, soft drinks and fast foods. Instead, try to go forfruits, honeyor maple syrup. Or better, yet go for a natural protein such as soy or seitan that will help to build muscle. Refined sugars will give you a quick boost of energy, but theyll quickly send your blood sugar on a roller coaster --and not an enjoyable one. When your blood sugar drops, your adrenal glands release stress hormones like cortisol. Your performance as a leader will suffer. Youll be more irate in conversations, your relationships will suffer, and you wont be able to make the right decisions that your team trusts you to make.

Omega-3 fatty acids are a gift to any leader. You deserve to include them in your diet. Nuts and seeds, including flaxseeds, chia seeds and walnuts, are your friends and partners.Nuts are known to be heart-protective and contain many antioxidants. Walnuts are especially health-promoting and are a rich source of omega-3 fatty acids, which can lower heart disease risk and reduce total cholesterol and LDL (aka bad cholesterol). Ultimately,omega-3s help to stabilize your adrenal hormones and prevent them from rising too high, especially when youre stressed. They are a powerful antidote against stress.

Its natural to crave caffeinated foods such as coffee, tea, soft drinksand chocolate, but its important to recognize that these foods can harm your overall well-being. Caffeine stimulates the production of cortisol, your bodys primary stress hormone and causes anxiety. Its okayto have the occasional cup of Joe, but try to avoid caffeinenear bedtime, as it may cause insomnia. You should also think about when and if to consume alcohol. Alcohol is a depressant and a sedative and alters the neurotransmitters in your brain. It may be tempting to grab a couple of beers or glasses of wine after a hard day, but try not to do this in excess, as your performance as a leader might take a nosedive. When youre stressed, youre more likely to give in to urges and impulses. Youre more likely to resort to using drugs or alcohol as a coping mechanism. Unfortunately, the effects can result in long-term harm and addiction. Its best to avoid these temptations when youre experiencing high levels of stress.

Related: Quick Healthy-Eating Tips for Entrepreneurs

Your eating habits and stress levels go hand-in-hand. When youre stressed, its natural to want to reach for comfort foods like desserts, fast foodand alcohol, but these foods can be addictive and might trigger a downward spiral. By fueling your body for success, youll reduce your stress, improve your productivityand strengthen your relationship with your team, souse these four steps to create a high-performance diet plan.

This is only a jumping off point. There are a lot of additional ways to create a stress-quelling diet.Mybook, Stress-Less Leadership,helps you with diet as you wave away stress using your fourth finger, your physical finger.For a deeper approach, check outmy stressworkshops. And most importantly, take good care of yourself.

Read more from the original source:
How to Feed Your Brain to Combat Stress - Entrepreneur

If the one thing that seems to be missing from your weight loss efforts is the motivation to get started on a plan or to stick with it, you might be surprised at how much control you have when it comes to this seemingly mysterious, fired-up feeling.

While motivation seems like it comes and goes whenever it pleases, its not a random force. Maintaining motivation is a skill, and you can get good at that skill, explains Liz Josefsberg, who is the author of Target 100 and has been a weight loss coach to thousands of people, including Charles Barkley and Jennifer Hudson. And the discipline to stick with it doesnt have to be any kind of unpleasant struggle, either (more on that later).

To get your motivation where you want it, you have to let go of what motivation isnt. Its not this thing outside of your control, and its not going to be high all the time. Its supposed to have peaks and valleysthats what being human is, she says. And when you hit a valley, all isnt lost. You can move it toward the peak again with some simple steps.

If youve already been on a weight loss program but youre not as excited about what youre doing as you used to be, the first step to getting your momentum back is actually identifying that your motivation is waning. Sounds obvious, but too many people berate themselves or try to power through this feeling without stopping and noticing that its happening, and then trying to figure out why its happening. This doesnt have to be a major investigation. Just ask yourself whats up. Most people dont identify it, says Josefsberg. They dont recognize that theyre bored, or that something has changed. What has changed could be something as simple as you dont like going to the grocery store any longer because theres construction on the way and it takes forever to get there. And it can be worked with.

If the way youve been doing things isnt working any longer, change it a little bit. Dont be afraid to get away from the one program fits all mentality. Ask friends what theyre doing and see if any of their principles or recipes make sense for you.

You dont have to make dramatic changes to get your weight loss motivation going again. For instance, if keto is really working for a friend, you dont have to go all in, but you might try a keto recipe or two. Or ask yourself what aspects of a keto lifestyle you might want to play around with, Josefsberg says. Similarly, if intermittent fasting appeals to you, try skipping breakfast for a week and see how it goes. Instead of berating yourself over whats not feeling right at the moment, experiment with new strategies that might get you excited about weight loss again.

Once you play around with something appealing, put it into practice and see what happens. Doesnt work? Try something else. The process is an exploration of trying new things so you look forward to your plan again. It sounds simple, and thats the best partit can be. You dont have to do something drastic in order to get your motivation on the upswing.

Once you have that motivation rolling again, all it takes is discipline to keep it going, right? I think discipline is highly overrated, Josefsberg says. Sometimes, what gets you to do the healthy thing is simply remembering to do it.

It sounds oversimplified, but you have schedules and alarms for everything else you do, so why not set up your weight loss strategies that way, too? Suppose you want to stop cruising the office at 3 PM for somethinganythingto snack on. Set your alarm for 2:50 and go to the fridge to get the healthy snack you packed (because you set a reminder on Sunday night to put it in a container so it was ready for work on Monday).

It doesnt have to be complicated. Andanother myth busted hereit doesnt even have to require a lot of discipline. When it comes to being healthy, discipline is totally overrated. The trick to sticking with something is to set up your environment to support your decision to be healthier, says Josefsberg. Its about being a little bit prepared and creating an environment for success.

In other words, you dont have to have the discipline to resist cookies if there arent any in the house. You also can bias your healthy life to success by indulging your natural tendencies in setting up this environment. That means if youre not the type to do one big shopping trip for the whole weekno matter how many people on Instagram it works fordont do it if you dont like it. Want to grab a few things a few times a week? Theres your plan.

All of thisunderstanding whats going on behind the scenes with weight loss motivation and disciplinehelps you the kind of short- and long-term weight loss success youre looking for.

See original here:
Tips to Get Motivated and Have Discipline to Lose Weight - menshealth.com

OMAD, which stands for One Meal A Day, is a diet approach aimed toward shedding some pounds and improving certain aspects of health.

Its a branch of intermittent fasting where you allow your body to go 23 hours without food (including sleep time) and then you eat only one meal per day, typically during a 60-minute period.

And like many diet approaches, there is plenty of opposition when it comes to the decision to implement the one meal a day regime.

But lets dissect this approach so that you can have a better understanding if you were considering OMAD, or if youre already implementing it

Note: OMAD is not recommended for everyone and especially those with certain health issues. So, always consult with a medical professional before making any drastic changes to your diet.

Eating one meal a day will help anyone to lose weight simply due to the fact that most people will consume fewer overall calories this way (although, there are exceptions to this). We have to consume fewer calories than our bodies need to maintain certain body weight, in order to lose weight.

So, for example, about 3,500 equals one pound of body weight whether lost or gained. Well, to lose weight youd have to ensure that your total daily energy expenditure (TDEE) exceeds your caloric intake consistently to maintain a deficit; which is required for weight loss. (1)

Evidence for the efficacy of eating one meal a day for improving health is very mixed, although there are some positive effects associated with fasting in general.

One study had one group of healthy, normal-weight adults eat 1 meal a day and another who ate 3 meals a day. The 1 meal a day group experienced higher blood pressure, an increase in cholesterol levels (HDL and LDL), and a significant increase in hunger.

However, subjects also experienced also a large reduction in fat mass and lower cortisol. (2)

And according to a different study, intermittent fasting is an effective approach for staving off and improving type-2 diabetes, while reducing body weight as well. And although the study followed the 16:8 protocol, there would have to be some positive effects for the 23:1 approach as a result of the fasting state. (3)

Check out our intermittent fasting calculator to make reaching your goals way easier

But interestingly, one published article of scientific literature suggests that the positive effects of fasting may be from a reduction in calories rather than putting it all down to the actual act of fasting and the potential effects on the body. (4)

Brooke EnceThe reason for this belief is that most fasting studies performed on animals show that a reduction in calories in what prolongs life and decelerates disease, as opposed to when the animal subjects fasted and then followed it with a period of eating without limitation which did not provide benefits.

Although, this same article talks about how fasting results in ketosis which is a bodily process that forces your body to use fat stores as its main source of energy. This also has benefits for slowing brain disease.

So, there is at least the keto benefit of fasting for weight loss and possibly improved cognitive function.

But stable glucose levels are one concern with fasting which well brief you on shortly.

OMAD definitely isnt for everyone and there are many variables that have to be considered to simply say OMAD will cause negative effects for everyone.

Another very notable benefit of fasting, in general, is that it alleviates the stress of having to plan and prep your meals. Therefore, you can go on about your day and only have to worry about chowing down for a small part of the day.

While there are some notable benefits, there are also disadvantages.

For instance, if youre trying to put on as much muscle mass as possible or gain a ton of strength progressively, then OMAD may not be for you. Now, you can make up for the calories that you did not eat during the 23 hours of fasting for the 1 hour you can eat, in order to maintain/improve performance and your desired physique.

But, this isnt sustainable for a lot of people who are trying to progress at a decent pace.

Sure, you can force all of your calories in all at once. But, it can be a challenge after youve reached a certain level of physical fitness. Although, the majority of elite-level bodybuilders, powerlifters, or athletes in general who engage in extremely intense physical activity would not even think of adopting such an eating regime.

But, we just have to point out the different possible variables with OMAD and the very active individual.

Light-headedness can also become a problem due to going so long without food which can be hard to manage especially when engaging in relatively challenging activities.

But this can often be caused by unstable blood sugar levels which is a big problem when going long periods without eating. We need glucose to sustain brain function and to maintain healthy blood sugar levels.

So, this is something else to consider if youre an active individual.

Also, we cant ignore the potential health risks associated with strenuous dieting like nutrient deficiencies and potential for the exacerbation of health issues.

But one big issue which can arise from eating only one meal a day is bingeing during the one hour that you can eat. Some people may not have the self-control to do OMAD in a healthy manner whether it be overeating and/or eating as many unhealthy foods as possible.

Well, this would be counter-productive.

You can eat whatever you darn well please as there are no rules regarding this aspect of OMAD. But does that mean you should? no. You should always include healthy options for the majority of your daily diet regime.

Our bodies need certain nutrients to perform and maintain healthy functioning which is only possible by consuming nutrient-rich food sources.

So, while you can cheat a little every now and then to satisfy your palate, try to eat more of the following food sources

Check our article on healthy food choices.

This will depend on the individual as no eating regime is effective or healthy for everyone. For many, eating one meal a day is just not sustainable but on the other side of the spectrum, many people make OMAD a lifestyle.

Theres no sure answer for this but lifestyle factors and current health will determine whether or not someone can implement OMAD long term.

While most healthy human beings can implement OMAD whether it be short or long term, there are many who should not do OMAD.

The people who should avoid include:

If you do have any sort of health condition, you should always seek the advice of a medical professional before implementing any diet routine which may deprive you of nutrients for an extended period of time.

If OMAD works for you and youre healthy as a result, then we cant convince you of a reason to not continue. This form of intermittent fasting has its benefits but there are many potential negatives as well.

So, if considering (or if already doing) OMAD, take the necessary safety precautions and make smart decisions regarding how you approach it.

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Read more:
The OMAD Approach: Is One Meal A Day an Effective Weight Loss Strategy? - FitnessVolt.com

The formula is simple at least it is supposed to be:

Eat healthier + more exercise = weight loss.

Yet more people are struggling with obesity and the lengthy list of health-related co-morbidities than ever before.

It is as simple as diet and exercise, and as complicated as diet and exercise, said Dr. Christopher Motto, of Evangelical Community Hospital, in Lewisburg, Pennsylvania. We live in a society where it is cheaper and easier to eat poorly where technology embraces convenience and shuns the need to get up and move around.

Breaking the vicious cycle requires a break in the habits that have become engrained in our daily routines, according to Dr. Steven Barrows, of UPMC Susquehanna, citing a book he recommends called Power of Habit.

It talks a lot about how the things we do are conditioned responses things like overeating and tobacco addictions are wired into our playbooks, he said. The play weve written ourselves the past 20-30 years is hard to rewrite. If Im stressed, I grab a carton of Ben & Jerries. A bad day at work? Come home to a beer and a bag of chips.

According to Barrows, we learn these plays from parents and others around us as we grow up they become our responses to things in life that trigger us and veering away from those conditioned responses can be difficult. It becomes like a sports team that realizes that certain plays just arent working in the game of life.

It takes a long time to replace plays in our playbook, he said. Its a process where we mindfully find new ways to cope with old problems.

This strategy is why Barrows rarely recommends diets to people.

The diet, by nature, is temporary. My goal isnt to provide a temporary solution, he said. Id much rather see people make smaller, more sustainable changes with long-term results.

Examples would be replacing a sugary snack after a stressful day of work or school with some sort of fun, active game or taking some time reading a favorite book.

Part of changing the playbook involves identifying which plays lead to the unhealthiest of habits. One may be eating out something Geisinger dietitian Tasha Dershem admitted can be a huge roadblock to maintaining an ideal weight.

Most entrees at restaurants average 800-1,000 calories just in the entree itself. There can be additional calories in the beverages you consume. Fast food items can be even worse when it comes to calorie intake, the Danville, Pennsylvania-based dietitian said. Cooking and eating at home is a dying art, it seems, but a critical one for a family who wants to make healthier choices.

What you eat that home-cooked meal on can also make a difference.

Research has shown over the years that the average size of a dinner plate even a wine glass has increased quite a bit, said Dershem. When you see a plate that represents the size of portions we should be consuming, it almost looks funny how small it seems.

According to Dr. David Parker, of Geisinger, there are a variety of apps that can aid in making healthier choices from those that count calories to those which monitor exercise and encourage people to get up and walk around at regular intervals. One app, developed with assistance by Bucknell, is called Get to Goal.

It shows what realistic weight loss can look like for an individual, and helps give us an idea of what types of interventions may be best, he said.

For Elizabeth Swartz, of Danville, who lost more than 100 pounds since weight-loss surgery last year, the enhanced playbook includes small, yet effective, changes in daily tasks.

I started parking the car at the spot farthest from the store, which forced me to walk more, she said. It is amazing how you want to fight stuff like that at first, but now, Im doing it without even thinking about it.

Another resource Swartz appreciates places locally to get fresh produce at a good price, such as various farmers markets and Aldis food store.

You can spend $50 getting all the healthier options for a good salad, or pick up a few boxes of processed macaroni and cheese for like $3, she said That is why my family loves Aldis, which offers good produce at a good price.

See the article here:
Obesity in America: Key to long-term loss lies in playbook - Clinton Herald

2020 brings a new year and a new decade of wellness. Over the last few years, weve seen people embrace health and wellness more than ever before, including everything from mainstays like running and weight training to the slightly new age-y and abstract (goat yoga anyone?). And just like Flo Jo, the fitness industry has no signs of slowing down. The global fitness and health club industry generates more than 80 billion U.S. dollars in revenue per year, and continues to climb.

So what can we expect to be the hottest (and sweatiest) workouts for next year? We asked top fitness experts to predict the fitness trends for 2020 just in time for you to make those fitness New Years resolutions.

As more people continue to seek efficient workouts (more sweat in less time) HIIT (High Intensity Interval Training) will continue to remain popular, according to Heather Englund of Fit Mama Real Food.

HIIT allows you to be efficient with your time, while boosting metabolism and getting an amazing workout in. The key is to at a high intensity during the short bursts of exercise, and follow it with short recovery before going back into the next interval. The after burn is increased with this method of exercise, she says. The result? More effort in less time.

Heres a trend we can all get behind: doing less of what we hate, and more of what we love. Mandi Em of Healthy Living for Hot Messes says 2020 is the year of the nature walk, the lazy hike, or the living room dance party.

Science shows us that getting out into nature is immensely good for our bodies and minds, says Em, which makes nature the original gym.

Also its free and comes with complimentary endorphins! Literally just go for a walk, says Em. Thats your step one. Kettlebells can wait. What 2020 needs is people looking at where they are at, and taking it to the next level instead of bounding to the top step, falling short, hating it, hating themselves, and giving up entirely.

While gyms can serve as great motivation for our workout, sometimes getting to the gym is impossible, especially when the weather is bad or the kiddo is sick. Even though many consumers still crave an in-person experience, were seeing people supplement their workouts with at-home options, which offer a convenience factor that physical gyms and studios lack, says Erika Shannon, former coach for SoulCycle, Equinox and Daily Burn, and current Director of Fitness for MYXfitness. Theres a demand for both in-person and at-home alternatives, and rather than one completely eclipsing the other, well start to see more people combining the two for a more personalized approach to wellness.

Mike Fantigrassi, M.S., NASM-CPT, and co-author of NASMs new Certified Nutrition Coach program (NASM-CNC) calls it a fitness hybrid approach. What this means is people will still go to the gymtheyll still work with personal trainers to help them achieve proper form. They may supplement with on-demand workouts and different programming when theyre not with a trainer. Fantigrassi says an on-demand/live fitness content is a more affordable option and actually gives a trainer an opportunity to work with more clients, and even retain them. For example, a client may seek a trainer to ensure theyre doing the on-demand movements properly, or trainers can recommend the proper on-demand programming for a client who is traveling.

According to Jillian Michaels, health and fitness expert and creator of the My Fitness by Jillian Michaels app, says functional beverages, a drink that typically has additional health benefits, including herbs, vitamins, nootropics, amino acids, or additional raw fruit or veggies, will trend in the new year. We are seeing this trend in everything from sparkling waters with CBD to hard seltzers with probiotics, she tells SheKnows, citing Lucky Jack Organic Cold Brew offerings like Golden Milk Lattes or Mocha Cold Brew with added adaptogens. The whole trend is for people that want more and are always looking for an extra edge. Any way to improve themselves including, but not limited to, the products they consume. And I admit to being guilty of partaking. If Im gonna have a coffee, why not have it with collagen or turmeric golden milk?

Next year will be more about a functional and holistic long-term approach to weight loss rather than the rapid diets of years past. In 2020, the trend will continue away from a focus on rapid weight-loss/diet-only approaches and toward true sustainability accompanied by healthy nutrition and regular exercise, says Jim Frith, Founder of TopFitPros, Certified Personal Trainer & Advance Sports Nutrition Specialist. Over 80 percent of people who have lost substantial amounts of weight have historically gained it back. Constant ups and downs in weight are unhealthy and frustrating. Many people are looking for a path to weight loss that allows them to keep it off and to be healthy. They are tired of every weight loss program out there claiming to be sustainable, but with few offering credible scientific research to back up their claims.

Working out in small, focused groups, including small training groups and fitness classes, will still be trending in 2020. People love working out with friends and getting pushed by others in a class setting, says Marie Urban, Personal Trainer and Regional Group Training Coordinator at Life Time. Working out with a group of friends is not only impactful for yourself but for others as well. Working out and fitness breaks down natural barriers and gets people to feel more comfortable and confident with one another. Plus it helps develop relationships, friendships, and self-confidence. Says Urban: People are craving connection now more than ever.

People are really interested in recovery and fitness stats, saysy Urban who thinks 2020 will be all about the more information the better. Adds Shannon: As technology-based wellness innovations continue to evolve, the fitness landscape is definitely shifting toward more digital connection. Fitness/wellness apps, wearables, and at-home equipment with digital programming abound right now! Weve already seen the beginning of what fitness tech is capable of, and were going to see more of this in 2020, with an increased focus on community. This, more than anything, has the potential to affect traditional gyms, as there is a new option to connect with like-minded people right from the comfort of your home.

Functional fitness has been around for decades, but has been growing in popularity exponentially over the past few years, according to Jay Unwin, gym manager at F3E Fitness. Most people are bored of the usual same gym routines. They want something that will challenge not only their strength and fitness, but also their flexibility, balance and coordination, says Unwin. The two biggest benefits of functional training? One, the movements translate to real life much more readily, due to the use of unusual objects as well as rotational and unilateral (using one side of the body) movements, says Unwin, And two, because of the varied mash-up of equipment, movements and session structures, youre way less likely to get bored and quit!

As sober curiosity continues to trend, its not surprising that implementing a renewed focus on nutrition and how we fuel our bodies will become more important. Fitness is optimized with improvements to lifestyle choices. As we enter 2020, people are looking for answers to how their lifestyle choices can increase longevity and quality of life, says Frith. A very small amount of alcohol on a given day promotes the formation of brown fat, which speeds our metabolisms. More than one drink a day disrupts the processes of having a faster metabolism, and it leads to weight gain. As people seek to have more active lives and greater social interaction along with better health and longevity, they will increasingly embrace having a single drink per day, but no more.

Restorative fitness will bring a welcome balance to those who are HIIT and CrossFit lovers. Restorative fitness centers on the idea that the body goes through a cycle of stress and recovery, and high-intensity workouts arent effective when the body is stressed, as from an intense workout, says Adam Zeitsiff, Golds Gym President and CEO. New data suggests that varying workout intensity to include low, moderate and high, rather than aiming for maximum effort every time, makes all exercise more effective.

Factors in restorative fitness, says Zeitstiff, include using heart rate variability (HRV) to determine where they are in the recovery cycle and what level of workout will most benefit their body. Examples of restorative fitness includes lower-intensity yoga and Pilates classes, other recovery techniques including cryotherapy, sauna, compression and percussion therapy and gyms beginning to specifically address nutrition with dedicated professional nutrition counseling, meal plans, cooking classes, nutrition seminars and even on-site meal prep.

In 2020, dieters will increasingly insist on having strategies for muscle retention or development while they lose fat, says Frith. Most popular diets result in the loss of about a third of a pound of muscle for every pound lost. Losing muscle mass not only makes you weaker, but it also slows your metabolism down, which in turn makes weight loss all the more difficult.

Adds Englund: Strength training is nothing new but a mainstay fitness trend. Using weights or you body weight, strength training helps to increase metabolic, build bone density and improves muscle tone. There are many ways to build a strength training program. You can alternate between muscle group, focus on full body, or split between upper and lower body days.

Many fitness companies hire trainers with a certain look a look that is unattainable or unrealistic for most of us, and that can be really discouraging for people starting at the beginning, says Shannon, who adds that, thankfully, the industry mindset is shifting. Its no longer about coaching people to be thinner, but coaching people to be stronger and healthier both mentally and physically so they can live better lives. Weve started to see some support from some big brands this year, but we still face an uphill battle with regards to social media and public perception. In 2020, we will see even more body types represented, not only in advertising for fitness brands, but also with the trainers, coaches, and leaders within the industry.

No matter what fitness trend might suit your fancy, its important to remember that a little goes a long way. Says Em: Id be thrilled if 2020 was the year of people striving to move just a little more than they are now, without scrolling Instagram and then mentally flagellating themselves for not doing advanced chakra-toning yoga on the side of Chads new infinity pool.

Excerpt from:
Fitness Trends That Will Power You Through 2020 - SheKnows

LISBON, PORTUGAL - DECEMBER 18: Rui Fonte of SC Braga reacts after missing a goal opportunity during ... [+] the Taca De Portugal match between SL Benfica and SC Braga at Estadio da Luz on December 18, 2019 in Lisbon, Portugal. (Photo by Gualter Fatia/Getty Images)

It is logical to deduct that success early on in a career is an indicator of future success, but a new study from Northwestern Kellogg School of Management found the opposite: an early career setback is a better indicator of future success than early achievement. Scientists who nearly received a significant grant from the National Institutes of Health ultimately published more work than those who barely received the grant. Dr. Dashun Wang, an associate professor of management and organizations at the Kellogg School and a co-author of the study told the Kellogg Insight that in the long run,the losers ended up being better.

Their conclusion is counter-intuitive, and contradicts everything we are taught as a culture: that success breeds success. Entrepreneurs and creatives have claimed for a long time that failure is the foundation of their success. Stephen King wrote in his book On Writing, The nail in my wall would no longer support the weight of therejectionslips impaled upon it. I replaced the nail with a spike and kept on writing. The spike was evidence of his effort. J.K. Rowling gave a commencement address at Harvard in 2008 titled, The Fringe Benefits Of Failure And The Importance Of The Imagination. She said, Rock bottom became the solid foundation on which I rebuilt my life. Amazon CEO Jeff Bezos often discusses how failure is the key to innovation, and how there is no innovation without failure. In his 2016 letter to shareholders he wrote, "Failure comes part and parcel with invention. Its not optional. We understand that and believe in failing early and iterating until we get it right." The difference is now this theory is backed by scientific research.

The authors of the study eliminated all other variables that could have impacted this progression, like partnering with influential collaborators, changing to more prestigious institutions, changing research topics or moving into a hot field of research, but those variables were still not enough to account for the ultimate gap in success between the near miss scientists and the scientists that barely received the grant. With no clear external variable that could have impacted the scientists success, the teams analysis indicates that the failure may have motivated the near miss scientists to improve. Kellogg strategy professor and study co-author Benjamin F. Jones told the Kellogg Insight, The advice to persevere is common, he says. But the idea that you take something valuable from the lossand are better for itis surprising and inspiring.

Read the original here:
Recent Study Shows Early Career Setbacks Are Key To Long Term Success - Forbes

Weight Watchers International (NASDAQ: WW) shares rose after the company announced that Oprah Winfrey has extended her partnership deal with the company. She will continue to be on WW's board of directors until 2025. The popular media personality has been a board member, strategic partner, and shareholder since 2015. Oprah will also partner with WW to host a 2020 Vision tour to nine U.S. cities, featuring bold names like Michele Obama and Jennifer Lopez.

As part of her updated deal, Winfrey will have the option to buy an additional 3.3 million shares of WW, or 4.3% of WW's outstanding shares, adding to her existing 8% stake in the company.

Oprah Winfrey's 2020 Vision Tour. Image Source: Weight Watchers International.

Meanwhile, Weight Watchers faces ongoing challenges to its sales growth, including increased competition and shifting consumer preferences. The company also went through a major rebranding last year, shifting its focus toward wellness overall. Is the company's deal with Oprah enough to keep growth going amid all these changes?

The wellness company's revenue fell 9.9% year over year during the second quarter and another 4.7% in the third quarter. Most of Weight Watchers' revenue comes from subscription sales for digital and studio packages. However, its pricier studio subscriptions have been seeing steady declines. In the third quarter, studio and digital subscribers decreased 7% year over year -- this followed an 11% decline in the second quarter. While digital sales are increasing, it hasn't been enough to offset the drop in the more profitable studio segment.

Meanwhile, consumers have an increasing number of options around weight loss and exercise goals. There's competitor Noom, an app-based wellness company that raised $58 million in funding earlier this year. Noom creates more flexible, personalized plans to help its customers reach health goals like weight loss. It also offers interactions with coaches. That's on top of the increasing number of health coaches and smaller wellness websites that sell their own subscription and coaching packages.

Another issue that Weight Watchers is facing is its confusing brand messaging. In its effort to modernize and keep up with shifting consumer demands, the company could be confusing its core client base. It now uses the terms "workshop" and "studio" instead of "meetings" and "groups." The prior message seemed to be one of offering support and connection to clients. The new message does not appear to stand out amid a sea of wellness and diet offerings, as evidenced by declining subscriber numbers.

Oprah Winfrey is an influential spokesperson who can connect with Weight Watchers' core audience. She has been open and public about her own weight loss and health struggles. Oprah's brand is also built around trust and connection with her audience, two factors that will help the company's brand.

But while the updated deal with Oprah represents a move in the right direction, it might not be enough to offset the headwinds. The current valuation already bakes in any boost from the Oprah partnership. The wellness company trades at 21 times forward earnings estimates, and the stock is already up 140% from its 2019 lows. Given the rapid declines in its studio business, I would wait for both a pullback in share price and evidence of stabilizing subscriber and sales figures to buy shares in Weight Watchers.

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Is Weight Watchers' Extended Partnership With Oprah Winfrey a Boon for Shares? - Nasdaq

Share on PinterestTaking a long walk is one way to stay in shape if you are traveling during the holiday season. Getty Images

During the next two weeks, its estimated that a record 116 million people in the United States will travel for the holidays.

For some, its a festive homecoming. For others, its a source of familial tension.

But one nearly universal part of the experience is not enough exercise and too many calories.

All year round, we have pressure from media and society to look good and everybody wants to lose those last five to 10 pounds, Sharon Zarabi, RD, CDN, CPT, bariatric program director at Lenox Hill Hospital in New York, told Healthline. And what typically happens during the Thanksgiving-to-New Years time frame is that we actually, on average, gain five pounds.

It can be a challenge to keep up your usual exercise routine when you dont have access to your local gym or personal exercise equipment.

But with a little bit of ingenuity, it is possible to fit an exercise routine into the busy holiday season.

For those who dont have access to a cardio machine over the holidays, the solution is straightforward.

Do your cardio routine the old-fashioned way and go outside for a walk or run.

If youre traveling somewhere where its warm and you can go outside to walk or jog or anything like that, its a nice option, D.R. Ebner, PT, SCS, a physical therapist at The Ohio State Universitys Wexner Medical Center, told Healthline.

Even if its chilly outside, bundling up and going for a brisk stroll is a good way to walk off that rich Christmas dinner and take in the lights while shedding some calories in the process.

A 20-minute walk can cover about a mile, which can burn off about 100 calories, depending on a persons sex and weight.

Its tough to take a weight training routine on the road.

It just isnt practical to pack bulky, heavy dumbbells into your luggage and theres no guarantee that your holiday destination will have alternatives.

Resistance bands may not be able to provide the same heavy lifting workout as dumbbells, but they do offer something similar in a lightweight form that can fit into the palm of your hand.

The easiest thing that anyone can do, as most research has shown, is resistance training, which helps increase metabolic rate, said Zarabi. It doesnt mean you need to go to a gym and use a machine or lift dumbbells. Resistance bands, which are easily portable, are something you can throw in your luggage. They come in different colors for different intensity levels.

Anyone who has a daily fitness routine knows that traveling can throw things into chaos.

Rather than struggling to replicate your current program, or haphazardly fit workouts into your day, Ebner says its helpful to establish a new routine for the days youre away from home.

This might entail doing exercises you dont usually do or adapting to your surroundings.

You may not have a ton of space, he said. But you can do workouts like pushups, jumping jacks, and situps.

You can do, for instance, 10 pushups, and then some bodyweight squats and some lunges, Ebner noted. You can repeat that two or three times and commit 10 or 15 minutes to it. Work hard, but keep it sustainable.

To add to his point of adapting to different surroundings, Ebner suggests going online to look for inspiration.

On YouTube, there are all kinds of workout videos anything from yoga to calisthenics, he said.

If youre trying to fit an exercise in and youre not sure what to do, you can find guided routines where its all spelled out for you and you can follow along, he added. You dont have to overthink it.

Even if theres enough space and equipment to work out, sometimes there just arent enough hours in the day when you factor in the social commitments of the holiday season.

Zarabi says its good to approach the season with a goal not of losing weight, but maintaining your current weight.

This strategy even allows for some indulgences, provided theyre reasonable.

I always like to enforce the 80/20 rule: be good 80 percent of the time and enjoy the desserts and holiday treats 20 percent of the time, she explained. Indulging on Christmas Day or at holiday parties is not enough to derail you from your lifestyle. Its the accumulation of what you do over the long term that really impacts your weight loss efforts.

Following the indulgent, or over-indulgent festive season, many of us make New Years resolutions in an effort to improve things moving forward.

Instead of setting lofty goals for the new year, Zarabi suggests a more measured approach.

If your resolution is better health, dont make it about the number on the scale, she said. A lot of us judge ourselves by a size or weight, disregarding the fact that we can fluctuate 5 to 7 pounds after a dinner party. Its best to weigh yourself first thing in the morning at a dry weight and try not to obsess over the marker.

I think that people need to be a little more forgiving of themselves and just get back to the basics the next day, instead of waiting for the magic to happen on New Years Day, she added.

Originally posted here:
Best Ways to Exercise When You Travel for the Holidays - Healthline

Im Danielle Rivoli (@raisingmeadowsage) and Im 32 years old. Im from Long Island, New York, and Im a stay-at-home mom and a breastfeeding counselor. After having my daughters, I knew I needed to take care of *me*so I found a workout and eating trick I loved and lost 50 pounds.

Weight loss was always something I saw as a short-term thing. My mindset was: I need to lose weight for this vacation, or, I need to lose weight for this event. I would follow whatever the latest trend was or try crash diets and over-exercise to reach my goal.

But even when Id reach that weight-loss goal, it was only temporary and I'd always put the weight right back on. I was never making a true lifestyle change, and the vicious cycle was not healthy for my body or, more importantly, my mental health.

I fulfilled every craving I had, especially birthday cake. And after having my first daughter I was at my heaviestand my lowest confidence ever. But I had my daughter to think about and care for, and so I tried to work out during her nap times and incorporate some fitness into my life, but it never really stuck. My husband and I found out I was pregnant again just 10 months postpartum, and I immediately started to gain weight again.

I put on above and beyond what I gained during my first pregnancy. After having my second daughter (this was in January 2017!), I was a size 12 and a new stay at-home-mom of two babies that were 19 months apart. For the first several months I was a breastfeeding machine and burning the candle at both ends.

I had decided about three months postpartum (in March 2017), that I needed to do something for myself. I loved and lived for my girls but I was feeling lost in this whirlwind of motherhood. I lost myself and any sense of "Danielle" that had existed before children.

I felt uncomfortable in my own skin, being 50 pounds heavier than I had been prior to having my babies. I could barely keep up with them. Stairs were difficult and carrying the car seat was difficult. Putting them in the car was so hard that at times Id just stay home instead.

I knew that it was time to start incorporating some sort of home workout into my day. For my mental health and sanity, I just needed to take a half hour a day, even if it was in my husbands big t-shirts and pajama pants. I began working out in my kitchen with one baby in a swing and my toddler helping" me. No matter what, I'd find a way to get it done every day.

At the start of the new year in January 2018, I thought my girls could handle time in a gym daycare. Initially I felt some mom guilt but knew that we would mutually benefit from going to the gym as a trio. I would get a short break to work out and have that time for myself, while my girls made friends and played safely. I started with group fitness classes and eventually decided to start incorporating some weights.

I told anyone who would listen about the program. Little did I know, it would completely change my life. I began following Kelsey because she was a mom, just like me, and her story resonated with me. Seeing her share so honestly about her journey made me feel like anything was possible.

She helped me realize that I didnt have to accept that being tired, self-conscious, and out of shape was just what New Motherhood was for everyone. I could create my own new reality, even though it was really hard.

Each day I went to the gym, I would pull up the PWR program and the calendar in the app. It was like having a mini Kelsey as coach and personal trainer in my pocket. It made me feel like I knew what I was doing and took the fear out of the equation.

With all of this motivation and possibility, I would dress my girls each morning, nurse/pump, pack their snacks and bottles, load them up into the car, drop them at the Kids Klub, and get my workouts in day after day. I didn't focus on visible results; I trained with the goal of improving my mental well-being and the ability to be there for my girls.

When I first started my weight-loss journey, I cut back on desserts and sugary beverages and coffee creamers first. I also started searching for healthier recipes and cooking those instead of my typical comfort foods. I started to feel a mental shift happening.

But my goals started changing. I wanted to gain muscle and get even stronger. My weight loss had plateaued and I needed to figure out how to fuel my body in a new way to build more muscle. So I researched different, higher-protein diets, as I had been eating salads and no longer was losing weight.

I came across macro countingand it clicked for me instantly. I viewed macro counting as a budget of protein, fats, and carbs that I could fill each day with whatever I wanted, but I would just do it in the portions that my macros outlined for my body and goals.

I learned how carbs gave me energy and how delicious healthy food can be. I learned how eating and fulfilling my bodys nutritional needs helped me lift heavier, gain muscle tone, and lose body fat. By counting macros, I busted my plateau and started to see changes in my body I never thought were possible.

Listen, hearing someones journey that has been in the making for years may make weight loss seem impossible and a lifetime away. But trust me, it's worth being patient for. Another tip? I set small, weekly goals that feel rewarding and achievable, as the big picture can feel overwhelming. Checking weekly, smaller goals off the calendar adds up to success in the long run.

I used to think that fitness and being healthy all came down to genetics, that some people just had it while others didnt. I thought that I could never be fit or healthy for XYZ reasons, especially in my 30s and after having kids. I also felt I could never commit to the work it takes. Or that I'd never be able to say no to the foods that I found delicious. Now, I've erased that negative self-talk that was holding me back.

Instead, over a long period of discovery, I learned I didnt need to deprive myself with food as I once thought. I just had to learn my limits, what healthy feels like for me and my body, and what my balance is. Going after small goals, experimenting with recipes and foods, learning what works for me, and finding a workout I genuinely love has all made me a better mom and a better person.

Read the rest here:
'I Used Kelsey Wells' PWR Program And Lost 50 Pounds In A Year' - Women's Health

What are the market pressures investors need to be ready for in the new year, and how can they improve their portfolios while at the same time possibly improve the world?

By Will Lofland, Director and Head of Intermediary Distribution | GuideStone FundsDecember 20, 2019Contact Me

As we near the new year, setting resolutions will be on the minds of many. Feeling in need of a fresh start, many individuals create goals for themselves centered around weight loss, self-improvement and making better financial decisions.

Making better financial decisions sounds like a wise thing to do in theory, but what all does that actually entail?

For many, one of the most overlooked resolutions within that bucket revolves around investing. When it comes to your portfolio and investing techniques, its easy to set it and forget it in a sense, but its a missed opportunity not to take advantage of aligning ones resolutions with changes in your portfolio.

While investors dont need to make tweaks constantly, the new year can serve as a reminder to check in with your approach, where you are today and where you want to be over the short and long term.

As we head into 2020, here are three resolutions to consider specific to your investment portfolio:

Its no secret that 2019 saw its fair share of market volatility. In fact, many in the industry are saying that we are in the ninth inning of this bull market, so a downturn to some extent is inevitable.

While we are cautiously optimistic, there are market concerns at play including the Fed cutting rates again, geopolitical turmoil and the upcoming political season expected to dominate the headlines for the next 12 months.

While we dont recommend taking the chips off the table heading into 2020, we do recognize where the markets may go. Implementing a defensive strategy can reduce portfolio volatility while still providing long-term capital appreciation. For example, the health care and utilities sectors have a defensive nature and may be worth working into an overall allocation in the new year.

The beauty of todays market environment is that there are new ways individuals can approach their investments. For example, five to 10 years ago, investing philosophies such as SRI (socially responsible investing), ESG (environment, social and government) and faith- or values-based investing were in their infancy stages with only one or two fund families that offered niche products.

Now, with hundreds of products on the market within these arenas, investors have easier access and the ability to truly align their values with their portfolio. According to a survey conducted by Bank of America, 82% of high-net-worth investors who align with ESG portfolio choices ones backing companies that are good corporate citizens see investing as a way to directly express their personal values.

At the start of the new year, take time to determine what values define or matter to you. Are you anti-tobacco? Do you support water-preservation efforts? Do you want to avoid companies that align with gambling? Have an open dialogue with your financial professional and highlight what matters to you, and he/she can identify appropriate solutions to weave into your portfolio.

Every company has room for growth and room to make an impact. Understand that as an investor, you have the power to do more. For example, there are faith-based investment companies like GuideStone with shareholder advocacy programs that work to encourage other companies to evolve based on community and consumer preference (e.g., CVS opting to take tobacco off their shelves). The goal is to take your investing habits to the next level by engaging with companies to communicate why your values matter in your investment decisions.

With 2020 right around the corner, remember that setting resolutions for the new year is about taking a specific interest in amplifying your portfolio and making the intentional effort to adopt those changes. Over the coming weeks, work closely with your adviser to implement these resolutions and others that may be important to you.

As with any resolution, the road to success begins with the desire to change and the thoughtfulness to create a solid plan.

Will Lofland is director and head of intermediary distribution at GuideStone Funds based in Dallas, Texas. In addition, Will oversees GuideStone's shareholder advocacy strategy and represents the firm as a participant in the Interfaith Center on Corporate Responsibility.

Comments are suppressed in compliance with industry guidelines. Click here to learn more and read more articles from the author.

This article was written by and presents the views of our contributing adviser, not the Kiplinger editorial staff. You can check adviser records with the SEC or with FINRA.

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3 Resolutions for Investing in 2020: How to Make the Most of Your Portfolio - Kiplinger's Personal Finance

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