Meyild (2024)

25/12/2022

Holiday Happenings (Dec. 25)

Sunday, Dec. 25

Christmas Day service, 9 a.m., Shepherd of the Valley Lutheran Church, 2650 NW Highland Drive, Corvallis. The congregation will share God’s Word and Holy Communion both in the sanctuary and via live-stream worship, accessible at www.svlccorvallis.org and facebook.com/shepherdcorvallis. Pastor Eric Bohlmann will lead the celebration of the birth of Jesus Christ. Participants will explore what it means that God became a human being and how we know God is with us today and always. Shepherd of the Valley is fully accessible.

Christmas Day service, 9:30 a.m., online. First United Methodist Church, Corvallis, will hold this week’s Sunday service online only at https://www.facebook.com/CorvallisFUMC/live/. The theme will be “What Can’t Wait?” What can’t wait? Hope for a better day. What can’t wait? Peace and repentance, among and within us. What can’t wait? Joy and delight! Our cup runs over. What can’t wait? Love for self, love for neighbor, love for creator and love for creation. God is waiting, and God is ready.

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Baha’i devotions and discussion, 10:30 a.m., Zoom. “His Holiness Christ” will be the topic. Baha’is believe that when Jesus came into the world, he shed the splendor of his glory upon all created things. Were it not for the appearance of his splendor, minds, souls and spirits would have remained in the darkness of imperfection and remoteness from God. Participants will share a selection of sacred texts from Christianity, Islam and the Baha’i writings as Christians around the world celebrate his birth. All are welcome to participate in fellowship, the program and discussion. Visit https://tinyurl.com/2ejv7cth, where you will find a copy of readings for Sunday and a link to the devotional program. Zoom chat opens at 10:15 a.m.

Christmas Day service, 10:30 a.m., First Baptist Church, 125 NW 10th St., Corvallis. From babies to grandparents, everyone will be together for a 50-minute service. All are welcome. Information: [email protected].

Saturday, Dec. 31

“NOON Year’s Eve,” 11:30 a.m., Philomath Museum, 1101 Main St. Fundraiser for Maxtivity Arts & Crafts Creative Space. Chain reaction art, piñata, cotton candy. An item will drop at noon for those who don’t want to stay up to watch the ball drop at midnight. Admission: $5 for those 13 or over, free for those 12 or under. Information: maxtivity.org.

New Year’s Eve Gala, 8 to 11:45 p.m., Philomath Museum, 1101 Main St. Featuring “The Hayter Art Caper,” a role-playing game. Heavy hors d’oeuvres and drinks; live auction and silent auction. Fundraiser for Maxtivity Arts & Crafts Creative Space. Admission: $99. Information: maxtivity.org.

New Year’s Eve, 11:45 p.m. to 12:15 a.m., Philomath Museum, 1101 Main St. Chain reaction art, food carts. Countdown and item drop at midnight. Admission: $5 for adults; free for those attending the Maxitivity gala beforehand. Information: maxtivity.org.

Sunday, Jan. 1

Guided First Day Hikes, Sunday, Jan. 31, Oregon State Parks. Rangers and volunteers will lead New Year’s Day hikes at 20 Oregon State Parks. Bundle up with family and friends and join hikes to learn about park history, geology, wildlife and plants at parks around the state. Hikes are free, and the $5 day-use parking fee will be waived that day for all state parks that require a parking permit and are open. Visit the Oregon First Day Hikes web page, https://bit.ly/3YKBHIR, to see the list of parks hosting hikes as well as start times and meetup locations. The nearest hikes to Benton and Linn counties are set for Silver Falls State Park in Sublimity. Additional hike information including terrain and hike distance is available via the park links on the web page. A few hikes require registration. Remember to plan for winter weather, dress in layers, wear sturdy shoes, bring water and carry binoculars for viewing wildlife. Share photos of First Day Hikes via Twitter and Instagram by using the hashtag or tagging “Oregon State Parks” on Facebook. First Day Hikes is a national initiative to welcome the coming year in the outdoors, promote exercise and encourage connecting with nature. The Oregon Parks and Recreation Department has participated since 2012.

“Polar Brr Swim,” 1 to 4 p.m., Osborn Aquatic Center, 1940 Highland Drive, Corvallis. Start the New Year by riding down the great white water slide and taking the plunge into the cold outdoor pool. Warm up in the indoor pools and enjoy a treat on the way out. All ages. Regular admission rates apply. Information: https://www.corvallisoregon.gov/osborn.

Events

Ongoing

Teal Cooperative Art Gallery, closed Christmas day, 10 a.m. to 6 p.m. through Wednesday, Dec. 28; 328 SW Second St., Corvallis. The gallery is a place to shop for handcrafted, unique, made-in-Oregon gifts. Each November, a team of artists transforms an empty storefront into a world of color, light and beauty, open for business. A portion of the gallery’s sales will be donated to the Adams Elementary School art program. Information: www.tealartistcoop.com.

Christmas tree permits are available for purchase from the Siuslaw National Forest through Saturday, Dec. 31. Visit recreation.gov to purchase a permit; permits cost $5 each with an additional $2.50 fee per transaction when purchased online. Cutting trees in some areas of the Siuslaw is prohibited; tree hunters should check maps provided with permits prior to selecting their tree. More information can be found on the Siuslaw Christmas Tree Permit webpage. Fourth-graders with Every Kid Outdoors passes are eligible for one free Christmas tree permit. Students and their guardian can visit a district ranger office in person or apply for the permit online. Enter a voucher or pass number when prompted on recreation.gov; a $2.50 registration fee will also be applied for this transaction. For more information about the Every Kid Outdoor pass — which also provides students and their families free admittance into some national forest recreation sites, national parks, and other federal public lands — visit everykidoutdoors.gov. Visit the Siuslaw Christmas Tree Permit webpage at https://go.usa.gov/xeUSd.

It’s the time of year to visit the Willamette National Forest and find the perfect Christmas tree and ornament for your home. Christmas tree permits are available at recreation.gov, in person from local vendors, or from one of the Willamette National Forest offices (except for the Detroit Ranger Station). Permits allow the holder to cut one tree in designated areas, and each household can purchase up to five permits. Permits are $5 each; online purchases have an additional $2.50 service fee. Visit https://bit.ly/WNFtree for downloadable maps of Christmas tree cutting areas and a list of local vendors selling Christmas tree permits. All fourth-grade students can get a free Christmas tree permit by getting their Every Kid Outdoors pass and then either visiting one of the Willamette National Forest offices (except the Detroit Ranger Station) or recreation.gov and entering their voucher or pass number when prompted. While hunting for a tree, you can also hunt for ornaments.

The Willamette Valley Visitors Association is holding its fifth annual ornament hunt through Saturday, Dec. 31. In partnership with Cascade Volunteers, 200 ornaments have been hidden along trails on the Detroit, Sweet Home, McKenzie River, and Middle Fork Ranger Districts in the Willamette National Forest, and on the Cottage Grove Ranger District in the Umpqua National Forest. The hunt encourages local communities and travelers to connect with public lands and increase outdoor recreation activities. For more information on the ornament hunt contest and a list of participating trails, visit https://willamettevalley.org/ornament. Visit https://bit.ly/WNFtree for a list of local vendors selling Christmas tree permits.

Pastega Christmas Light Display, 5 to 10 p.m., through Saturday, Dec. 31, Benton County Fairgrounds, 110 SW 53rd St., Corvallis. A community holiday tradition since 1981. Every year volunteers donate thousands of hours of work to deck out the fairgrounds in holiday lights and displays, including more than 250 figures and mechanized scenes. Drivers can enter the light show through the Reservoir Avenue entrance. Admission is a canned food item to be donated.

Oregon State Parks parking permit sale, through Saturday, Dec. 31. Give the gift of the outdoors and save this holiday season. The permit hang-tag once again features whimsical designs by Portland artist El Tran. Holiday shoppers can buy the annual parking permits for $25, a $5 savings The pass is good for 12 months starting in the month of purchase. Parking costs $5 a day at 25 Oregon state parks unless you have a 12- or 24-month parking permit or a same-day camping receipt. A 24-month pass is available for $50. The permits are transferable from vehicle to vehicle. Permits can be purchased at store.oregonstateparks.org and at some state park friends’ group stores and select local businesses throughout the state. For a list of vendors, visit stateparks.oregon.gov.

Annual Nighttime Magic Holiday Light Contest. The contest is for the best use of lights in decorating the exterior of local homes for everyone to enjoy and vote for their favorite. The winners will receive prizes including a variety of gift certificates from local stores. Pictures of entries will be posted on the Albany Visitors Association page and addresses will be included for people to drive by. A holiday light drive with map will be posted on the Albany Explorer App and community members can vote for their favorites via Facebook or by emailing the AVA. Participants’ light displays will be on from 5 p.m. to 10 p.m. daily through Sunday, Jan. 1, or longer. For more information about voting on and viewing the light displays, visit albanyvisitors.com, email [email protected] or call 541-928-0911.

Christmas village on display, through New Year’s Day, foyer, Albany Senior Living, 420 NW Geri St., North Albany. Created by residents, the village is over 20 feet long and contains dolls and items created during craft sessions by residents in their 70s, 80s and 90s. The dolls were constructed from glass bottles topped wit polystyrene balls for faces, then dressed in outfits created by residents. Arrange a visit with activities director Georgia Thompson at 541-206-7518 or [email protected].

Republic Services is accepting drop-offs of discarded Christmas lights through Tuesday, Jan. 2, at 1214 SE Montgomery St. in Albany or the recycle depot at 110 NE Walnut Blvd. in Corvallis.

Republic Services will pick up discarded Christmas trees Monday, Dec. 26, through Friday, Jan. 13. Place your tree at the curb on your regularly scheduled service day for pickup. Trees must be free of flocking, tree stands, ornaments and lights. Trees must also have trunks smaller than 6 inches in diameter. For residents of Adair Village, Corvallis, Philomath, Tangent and rural Benton County: Tree pickup will take place only within city limits.

Giving opportunities

Holiday pet supply drive, Linn County Animal Rescue, 39389 Plagman Drive, Lebanon. This is a sanctuary/rescue for neglected, abandoned and abused horses, and hospice dogs. In existence for 14 years, the rescue is 100% run by volunteers. The rescue provides “Healing Hearts with Horses” events for developmentally disabled/handicapped and individuals with post-traumatic stress disorder. For more information, to consider volunteering at the rescue and to participate in fundraisers (Bottle Drop and Points for Profit), visit www.lcarhorse.org or call 541-258-3422. If horses and dogs speak to your heart, consider donating gift certificates; cash; cleaning supplies; senior horse grain; or small blankets, beds or p*e pads for dogs. Donations can be sent to PO Box 2669, Lebanon, OR 97355.

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The post Holiday Happenings (Dec. 25) appeared first on Meyild01.

Sunday, Dec. 25 Christmas Day service, 9 a.m., Shepherd of the Valley Lutheran Church, 2650 NW Highland Drive, Corvallis. The congregation will share God’s Word and Holy Communion both in the sanctuary and via live-stream worship, accessible at www.svlccorvallis.org and facebook.com/shepherdcorval...

25/12/2022

People Trying to Lose Weight May Overestimate How Healthy Their Diet Is

People who are making dietary changes in an effort to lose weight may overestimate how healthy their diet is, according to a new study presented at the American Heart Association’s 2022 Scientific Sessions and described in a news release from the organization.

Losing body weight through lifestyle measures alone is generally difficult, but research suggests that it’s often possible through the right methods. In one recent study, following a low-carb vegan diet was linked to weight loss and improved blood glucose control in people with type 2 diabetes. Research also shows that any weight-loss approach for people without diabetes — through lifestyle measures, medications, or bariatric (weight-loss) surgery — is likely to reduce the risk of developing type 2 diabetes. If you have type 2 diabetes, weight loss — including by restricting calories or undergoing bariatric surgery — can support remission of your diabetes (having normal blood glucose levels without taking any glucose-lowering medications). This may be the case even if you don’t have an especially high body weight to begin with.

To get cutting-edge diabetes news, strategies for blood glucose management, nutrition tips, healthy recipes, and more delivered straight to your inbox, sign up for our free newsletters!

For the latest study, researchers evaluated the diets of 116 adult participants who lived in the Pittsburgh, Pennsylvania, area. The age of participants ranged from 35 to 58, and all of them were trying to lose weight. Participants first met one-on-one with a dietitian, and then tracked everything they ate or drank daily for one year using the Fitbit app. They also wore a Fitbit to track their physical activity and weighed themselves daily.

Based on the foods that participants reported eating, the researchers calculated a Healthy Eating Index (HEI) score for each person at the beginning and at the end of the study. The HEI was developed to measure how closely someone’s diet follows the U.S. government’s Dietary Guidelines for Americans, and has a potential score of 0 to 100, with 100 being the healthiest. It’s based on your daily intake of foods and components such as fruits and vegetables, whole and refined grains, meat, seafoods, fat, sugar, and sodium.

The participants also gave themselves healthy eating scores on a scale of 0 to 100 for the beginning and end of the study — this was done at the end of the study, so participants were being asked to look back on how healthy their diet was a year earlier. The researchers then compared participants’ self-ratings of their diet with their actual HEI based on what they reported eating.

Most overestimated the healthiness of their diets

At the end of the study, only one in four participants had what the researchers called good agreement between their perceived score and their actual HEII score — meaning a difference of six points or less. More of the remaining three out of four participants thought they were eating healthier than they actually were — with an average self-rating of 67.6, compared with an average actual HEI score of 56.4. What’s more, participants perceived their score as improving by an average of about 18 points from the beginning to the end of the study, while their actual improvement was only an average of about 1 point.

“While people generally know that fruits and vegetables are healthy, there may be a disconnect between what researchers and health care professionals consider to be a healthy and balanced diet compared to what the public thinks is a healthy and balanced diet,” said study author Jessica Cheng, PhD, a postdoctoral research fellow in epidemiology at the Harvard T. H. Chan School of Public Health in Boston, in the news release. “Future studies should examine the effects of helping people close the gap between their perceptions and objective diet quality measurements.”

Want to learn more about eating well with diabetes? Read “Strategies for Healthy Eating,” “Improving Your Recipes: One Step at a Time,” and “What Is the Best Diet for Diabetes?”

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The post People Trying to Lose Weight May Overestimate How Healthy Their Diet Is appeared first on Meyild01.

People who are making dietary changes in an effort to lose weight may overestimate how healthy their diet is, according to a new study presented at the American Heart Association’s 2022 Scientific Sessions and described in a news release from the organization. Losing body weight through lifestyle ...

25/12/2022

There Aren’t Many Trades That Make It Through a 20-Point Strategy Checklist

Recommended by John Kicklighter

Top Trading Lessons

By nature, I am a more quantitative and risk adverse person. That can be helpful in approaching markets such as evaluating situations and setups from a probabilistic perspective – nothing in markets, as in life, is certain. With recognition that my analysis may not pan out, I spend more time contemplating the entire scope of a trade beforehand, especially the conviction necessary for entry as well as a practical exit when the scenario has not materialized. Then again, there can also be detriments to these personality traits when the need to reduce risk draws on a solution of meticulous planning.

A good plan is absolutely essential when you intend to invest in or trade the markets. However, there is a limit to the amount of risk you can practically mitigate even when employing the most complex or battle-tested strategies. Markets can often seem amorphous or irrational. I say ‘seem’ because the course that the market ultimately takes reflects the top priority to arise from the many competing themes and views that the masses deem relevant. To map out every twist and turn in the market’s course is impossible. Yet, that’s what I found my analytical brain attempting to do.

Without fully appreciating my slide into an OCD-like effort to engineer my way to the lowest possible risk profile, I was adding rules to my analysis and selection that covered new angles and aspects to market conditions. My process may not have included an exact 20 criteria to qualify as appealing, but there were rules that I applied consistently without having them fully written out which would have gotten me very close. If you 20 different factors of generally distinct analysis that need to be met before pursuing an opportunity, how many do you think will actually make it through the gauntlet? Very few – even for those covering many markets like myself.

Now, while I didn’t need to have every single one of my criteria (listed or not) confirmed before diving into the market this past year, it was clear I was taking comfort in pushing the necessary risk associated with general uncertainty onto the credibility of the strategy. Relying on the strategy is better than navigating on pure discretion (unless you are so experienced that the rules are simply second nature), but it is important to always accept the ever-present element of risk that any position will lose money. Without that appreciation, many will continuously tear down good strategies in pursuit of the impossible perfect strategy.

As I head into my 22nd year of trading, I am consolidating my approach to certain foundational essentials (according to my own analytical approach). There are three dominant criteria through which I process: market conditions, fundamentals and technical. All three need to support the view or it isn’t a position I will consider. ‘Market conditions’ for many is simply ignored or folded into other analysis types, but it considers among other things: general liquidity, volatility and correlation which can supersede more ‘normal’ analysis techniques. For example, I wouldn’t want to jump into a multi-week trade that would be expected to cover a sizable range if the backdrop were very low volatility and a high probability liquidity drain (as with holiday conditions).

After evaluating the backdrop market condition, I then process fundamentals and technicals according to the time frame that seems feasible. If markets are generally quiet (in participation and activity levels), then a shorter-term perspective would increase the emphasis on scheduled event risk over the time frame I’m contemplating while technical barriers (trendlines, chart patterns, indicators, etc) will carry greater weight. Alternatively, if the markets are more active, my focus shifts to systemic themes (economic forecasts, interest rate trends, etc) as my technical focus is on breakouts and trends.

There is the possibility of applying a lot of nuance around rules for these different broader strategy components according to the situation, one’s experience or appetites – and I know I will find my need for risk mitigation and penchant for creating strategy leaning this way eventually. But I will make a concerted effort moving forward to concentration on the core concepts and of the market and accept the aspect of uncertainty that cannot be analyzed away.

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The post There Aren’t Many Trades That Make It Through a 20-Point Strategy Checklist appeared first on Meyild01.

Recommended by John Kicklighter Top Trading Lessons By nature, I am a more quantitative and risk adverse person. That can be helpful in approaching markets such as evaluating situations and setups from a probabilistic perspective – nothing in markets, as in life, is certain. With recognition that ...

25/12/2022

3 Stocks That Could Soar in a Santa Claus Rally

The jolly fellow with a white beard and a red-and-white suit doesn’t just bring presents to children. He sometimes delivers gifts to investors, too.

Years ago, investors observed that a phenomenon dubbed the Santa Claus rally often occurred during the year-end holidays. In many cases, stocks rose over the last five trading days of the year and the first two trading days of the new year.

Three Motley Fool contributors identified stocks they think could soar in a Santa Claus rally. Here’s why they picked Gilead Sciences (GILD -0.62%), NovoCure (NVCR -8.50%), and Pfizer (PFE 0.37%).

A much-anticipated approval

Prosper Junior Bakiny (Gilead Sciences): There is nothing like good news from the clinic or on the regulatory front to send shares of drugmakers higher. Biotech giant Gilead Sciences thought it could receive a major approval in the U.S. that could come down just a couple of days after Christmas. The U.S. Food and Drug Administration (FDA) set a PDUFA action goal date (or the deadline for feedback on the application) of Dec. 27 for an approval decision on lenacapavir in treating HIV.

Good news came earlier for Gilead, though. The FDA approved lenacapavir (which will be marketed under the brand name Sunlenca) on Dec. 22.

Gilead Sciences is already a leader in the HIV drug space. In the third quarter, the company’s Biktarvy held a 45% market share in the U.S. Even so, once lenacapavir hits the ground running, it will be a meaningful addition to the biotech’s portfolio since it’s the first six-month, long-acting HIV regimen.

Many competing HIV drugs are taken monthly or bi-monthly. One that is only needed twice a year would have an obvious edge, and no doubt many eligible patients will opt for it instead. Lenacapavir won European approval in August. And it could have earned the green light in the U.S. even earlier if it hadn’t been for manufacturing issues FDA officials spotted in Gilead’s regulatory application.

Gilead’s shares didn’t jump on the news of the FDA approval. However, that’s mainly because the overall market sold off sharply. If the Santa Claus rally materializes, the biotech stock could move significantly higher. Of course, investors should still focus on the company’s long-term prospects. Gilead Sciences doesn’t disappoint on that front either. It boasts many other exciting pipeline candidates, solid HIV and cancer businesses, and it’s an excellent dividend stock. In short, there are plenty of reasons to hold shares of this stock through the end of the year and beyond.

Big news on the way

Keith Speights (NovoCure): I think that NovoCure is a top stock to buy hand over first before the end of the year. And my view has nothing to do with whether or not a Santa Claus rally occurs for the overall stock market.

NovoCure has some really big news on the way in early 2023. The company plans to announce the results from a late-stage clinical study evaluating its tumor-treating fields (TTFields) therapy in treating non-small cell lung cancer (NSCLC).

TTFields are electrical fields that disrupt the division of tumor cells. The therapy has already won FDA approvals for treating glioblastoma (brain cancer) and mesothelioma as well as approvals in other countries as a glioblastoma treatment.

But NSCLC could open up a much bigger opportunity for NovoCure. The indication is the No. 1 type of lung cancer. More than 236,000 diagnoses of NSCLC will likely be made this year. By comparison, the estimated number of glioblastoma diagnoses in 2022 is only around 13,000.

Positive results from NovoCure’s phase 3 study should send the stock soaring. However, an overall market surge at the end of this year would likely spur investors to buy more heavily ahead of the news.

Pfizer’s rally could just be getting started

David Jagielski (Pfizer): One stock that could be due for a prolonged rally is healthcare giant Pfizer. Its shares have already been rising in recent months, with the stock now up 17% since the start of October. Cooling inflation rates have made investors more bullish on growth stocks, and Pfizer has benefited from that trend.

However, more of a rally could still be justifiable given that the stock is only trading at 11 times its future earnings (which are based on analyst expectations of how it will perform next year). That’s modest compared to the average healthcare stock, which investors are paying a multiple of 17 for.

Given its low valuation, the stock could be a surefire winner in 2023. The company will undoubtedly see its revenue drop next year as demand for its COVID-19 vaccine and pill will slow down. But COVID isn’t over just yet as case numbers have been rising of late, suggesting that demand for booster shots could still be strong next year. Plus, a shift to the commercial markets means Pfizer will also be able to negotiate higher prices for its vaccine and pill, and that could help offset some of the decline in demand.

The company has also been busy with acquisitions over the past few years, which should help improve its long-term growth prospects. Most recently, in October, Pfizer completed its $5.4 billion acquisition of Global Blood Therapeutics, a company that focuses on developing treatments for sickle cell disease. And with the big drugmaker sitting on cash and short-term investments totaling $36 billion, it has plenty of room to make more big moves in the future.

While there’s some risk and uncertainty ahead for the business, Pfizer’s impressive track record, strong financial resources, and low valuation could make this an underrated stock to buy right now. And judging by its recent rally, investors are taking note of that. If there’s an end-of-year rally in the markets, look for Pfizer’s stock to build on its recent gains.

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The post 3 Stocks That Could Soar in a Santa Claus Rally appeared first on Meyild01.

The jolly fellow with a white beard and a red-and-white suit doesn’t just bring presents to children. He sometimes delivers gifts to investors, too. Years ago, investors observed that a phenomenon dubbed the Santa Claus rally often occurred during the year-end holidays. In many cases, stocks rose ...

25/12/2022

Get fit 2023 – T3’s ultimate workout and diet tips to help you get in shape this year

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How to get fit in 2022? It’s easy: all you have to do is eat well, exercise a lot and look after yourself in general… We’re sure everyone knows this by now. Yet, how many people do you know who actually lost weight or built an admirable physique last year?

Fear not as it’s not impossible to get in shape for 2022. But instead of going cold turkey and starting to exercise and diet like there is no tomorrow, we recommend following a more sensible approach, one that takes into account that significant lifestyle changes take time to implement.

As cheesy as it sounds, a 1,000-mile journey starts with a single step and the same applies to getting fit, too. You can’t drop 50 pounds in a day, now can you build a body like Henry Cavill or Chris Hemsworth overnight. Want to test hot fit are you right now? These 7 exercises will test and improve your fitness.

Probably the most important thing to remember is that fitness is not a goal, it’s a lifestyle choice. Sure, people can lose weight and build muscle in 12 weeks, but if diet and exercise fall off a cliff after they reached their goal, the changes won’t be permanent. Do your future self a favour and stick to your new, healthier lifestyle in 2022.

It’s also worth remembering that being healthy doesn’t mean a body fat percentage below 10%, visible abs, toned arms and so on. Healthy bodies come in many shapes and sizes; they are resilient, strong and don’t restrict you from doing the things you want to do.

Get Fit 2023 – Let’s be sensible

If you are even slightly concerned about your new exercise regime or diet, please consult a medical professional – and not an Instagram celebrity – before you begin. This is especially true for people trying to build up some strength after being ill for elongated periods. As much as we tried to collect the best exercises for complete beginners, if you had knee surgery, for example, then any exercise putting pressure on your knees is out of the question. Always be safe, sensible, and mindful of your body before, during and after your workouts.

T3’s best fitness and motivation tips

“I’m going to exercise more” is the most common new year’s resolution. As people finish their month of overindulging, the pressure to do something about the ever-increasing waistline is mounting. The good news is that you can do a lot to combat weight gain. Exercise is an excellent place to start, but instead of forcing yourself to do a 10,000 kettlebell swings challenge or 100 pull-ups a day for a week, you should try something more achievable, like moving around more or trying hybrid workouts. Below are T3’s finest workout and motivation tips to get you started!

1. Be patient

Despite what many actors and fitness influencers on Instagram would like you to believe, changes to your physique and health don’t happen overnight. No one can build 10 kilos of lean muscle in three months, nor can you lose lots of weight quickly and keep it off. Gradual changes and sustainable lifestyle choices can affect your well-being positively in the long run, unlike dangerous calorie-restricted diets that hurt your metabolism and weaken you. Don’t do it for social media; do it for yourself.

2. Challenge yourself

An excellent way to kickstart a new, healthier year is by setting up a challenge for yourself. This doesn’t have to be complicated: you can pick a fitness wearable from our best fitness tracker or best running watch guide and do a 30-day step challenge. Every day, you must hit 10,000 steps, no matter what.

This is a great way to keep you going, even when you can’t be bothered to do anything. Even if you miss a day, that’s fine: do as many days as possible within the month. Every step you take will bring you closer to a healthier you. Not to mention, brisk walking is a great way to boost metabolism.

3. Get mobile

Modern life makes us sedentary. And we all know that sitting for too long is not healthy. The issue is not the act of sitting but the lack of movement. Standing up from time to time is essential. You can tackle this issue by being more NEAT. NEAT is short for ‘Non-Exercise Activity Thermogenesis’, and although this sounds very complex, it really isn’t. NEAT is your body exercising when you aren’t exercising.

How can you include more NEATness in your life? Stand up from your desk and get some water more often. Take the stairs instead of using the elevator. Being more NEAT can help you burn calories without sweating through HIIT workouts or gruelling indoor bike sessions. We aren’t suggesting you stop exercising altogether, but being more NEAT every day can help you achieve your weight loss goals quicker. Find out more about being NEAT here: How to get fit when you’re lazy.

4. Set a goal

You need to turn your new fitness effort into a habit, which is the hardest part. Until it becomes second nature to take the stairs or head out for a walk when you have some free time, you need to consciously make an effort to do these things. Setting a realistic goal can help you turn your efforts into habits. Don’t set ridiculously unattainable goals (e.g. “I would like to look like Chris Hemsworth by the end of January”), but don’t be too modest or vague either (e.g. “I’d like to lose some weight”).

Setting a S.M.A.R.T. goal is the best way to go about this. S.M.A.R.T. stands for Specific, Measurable, Achievable, Relevant and Time-bound. Some examples of S.M.A.R.T. goals are:

I need to go to the gym at least three times a week for the next three months.

I must practise mindfulness (i.e. body check-in) twice a day (after I woke up and before I go to bed) in January.

I must meal prep for myself every Sunday afternoon for the next three days until the end of February.

Once you reach the end of the time period set, you can (and should) check how it went, and set new goals. Hopefully, by then your new habits will be formed, making it easier to stay happy and healthy.

5. Partner up

Keeping to a new fitness routine is easier when you do it with other people. Group exercise provides social pressure and accountability, which can help motivate you not to give up prematurely. And it’s not just us saying this; research suggests (opens in new tab) that a “person who makes a healthy behaviour change has a larger impact on others’ positive health behaviours than one whose behaviour is consistently healthy.” So, buddy up, and get fit faster!

6. Try resistance training

Running is the most accessible sport to get into: all you have to do is put on your best running shoes and start moving your legs. Until recently, cardio exercises such as running or cycling have been touted as the best way to lose belly fat. However, without resistance training, long-term weight loss is not possible. Intense cardio training and a healthy diet will help you lose weight, but as soon as you start running/cycling, the weight will go back up.

By building muscle, you increase your body’s resting metabolic rate or basal metabolic rate (BMR), meaning you will burn more calories in the resting state. This is because muscles require more energy for maintenance. That said, cardio has its place, and as the name suggests, some cardio is excellent for heart and can also help kick-start metabolism.

7. Go hybrid

Whereas before the pandemic, people looked at home exercising as a distant second option when all the nearby gyms were closed, thanks to the expansion of digital platforms such as Apple Fitness+ and Peloton, home workouts look more appealing than ever before.

Gyms still have their place in the broader fitness ecosystem, as even the best iFit classes won’t recreate the sensation of working out with like-minded people. Not to mention, using the correct technique is paramount when building muscle, so periodically checking in with your PT, who can evaluate your progress, is still a good idea.

We recommend finding your own space and time for home workouts (if you can); you can do yoga while your significant other is watching the telly next to you, but having a dedicated area and time where you can focus on yourself helps you get in the right mindset.

8. Bundle temptation

Temptation bundling sounds obvious once you think about it, but scientists have only recently started paying more attention to the topic. Recent researc (opens in new tab)h found it extremely useful in boosting workout motivation.

The concept is simple: you need to pair an activity you like (such as listening to audiobooks) with something you really can’t stand (e.g. exercising). By only allowing yourself to enjoy a pleasurable activity when you’re working out, your brain will attach positive associations with both, essentially tricking yourself into liking exercise.

The research showed that “giving participants audiobooks and encouraging temptation bundling boosted their likelihood of a weekly workout by 10–14% and average weekly workouts by 10–12% during and up to seventeen weeks post-intervention.” It’s worth a try!

9. Measure fitness differently

Most people measure fitness in arm circumference and body fat percentage; this is very wrong. Sometimes, muscular, lean people are the unhealthiest people. Not to mention, maintaining an “Instagram physique” often requires the consumption of banned substances and PEDs. Instead, measure fitness by strength, flexibility and mobility. Instead of curling dumbbells all day long, work on hamstring flexibility. Forget triceps kickbacks; improve shoulder mobility instead. Don’t worry about how big your quads look – work on how long you can hold the dead hang pose.

Get fit for 2022: T3’s best diet tips

The second most popular new year’s resolution (after ‘exercise more’) is losing weight and/or losing belly fat. And just like with exercise, most people will go completely over-the-top with dieting in the new year and replace their deep-fried potato-based diet with lettuce and lemon water from one day to another. We recommend applying small changes and gradually scaling up the efforts to ensure the lifestyle shift won’t shock your body. We all react to specific diets differently, so paying attention to our bodies is paramount for leng-term results.

1. Set realistic goals

As mentioned above, setting goals can help you stay on track with your new fitness goals, and the same applies to dieting, too. It’s possible to lose wight quickly, but often that’s only the result of your body losing water, not fat. Reducing bodyfat levels requires a lot of patience, planning, and resilience. Set a goal that’s doesn’t include your dream body fat percentage; instead, make an effort to reduce alcohol consumption, snacking, and processed food.

2. Forget calorie-counting

In-depth: What are macronutrients?

A calorie is not always a calorie. A calorie from a chocolate bar will fuel you differently than a calorie from brown rice, for example. From a health perspective, it’s more beneficial to keep track of macros. ‘Macro’ is short for macronutrients, of which there are three: carbohydrates, protein and fat. Tracking macro intake is better for long-term weight loss. There is a myriad of free apps to read the barcodes of products that can add macros up for you.

3. Let tech help you

Some devices, such as Lumen, can track metabolism and recommend a diet based on macronutrients and fitness goals, while others monitor sugar (glucose) levels in your blood. Continuous glucose monitoring (CGM) platforms such as SuperSapiens (opens in new tab) and Levels (opens in new tab) (both retailer links) can help better understand how food affects blood sugar levels so that you can avoid energy slumps in the afternoons. Smart bathroom scales are also a valuable ally, whether you’re trying the keto diet or a new exercise regime or are already in good shape and want to monitor or crow about that fact.

4. Drink more water

In-depth: I stopped drinking 2 litres of water a day for a week to see what would happen

Another obvious thing to do if you want to kickstart your metabolism is to drink more… water. Not fizzy drinks, not coffee/tea, water. Having enough water in your system will help your cells regenerate quicker, emptying toxins out of your system more efficiently, and just in general, for you to be more healthy. You don’t have to guzzle five litres of water every day, but having a big glass of water with your main meals can help you feel fuller and pass stool easier.

4. Drink less alcohol

In-depth: Cut alcohol for better weight loss results

If you want to lose weight – or at least not put on too much extra weight – there is one thing you can do that is almost certain to help. That’s right: cutting alcohol for weight loss is inevitable. It is self-evident when you think about it, and arguably not that easy, but it will give positive results, and perhaps it might not have occurred to you before. Alcohol is very calorific, bad for your metabolism and heart health, and just not necessary. Cut back on booze and feel better instantly.

5. Be mindful of snacking

Where most diet plans fail is snacking. People don’t like planning their snacks, which often results in hunger pangs at the wrong moments. The result? ‘Bad’ snacks are added to the otherwise ‘clean’ diet. Therefore, having some food on you, that’s healthy and not too calorific is a great idea.

Another terrible idea is to start cooking when you’re hungry. Most often, you’ll start snacking during cooking, which again will result in sneaking 100-200 calories into your diet (per meal) on top of the actual meal you’re about to cook. Start cooking sooner, and do your meal prep to avoid unnecessary snacking.

6. Meal prep

Speaking of meal prep: bodybuilders are famous for carrying food around in small containers, but if you’re on a diet, you should consider doing the same. Prepping your meal in advance saves you money and ensures that there is good, healthy food around when you’re hungry. Most offices have kitchen areas and microwaves if you prefer not to eat at your desk, or you can do what we do and have it cold at your desk.

7. Avoid hidden calories

What are hidden calories? People don’t often consider calories from drinks, oils and the like. Lattes and other flavoured hot drinks contain a small meal’s worth of calories, which seldom get accounted for. Another culprit is the oils you use for cooking. Oils and fats are highly energy-dense foods (one gram of dietary fat contains nine calories, whereas one gram of protein or carbohydrate is just four calories), and it gets soaked in the food you cook. Be mindful of these to avoid not seeing weight loss results.

8. (Re)move temptation

Decision fatigue is a real thing (opens in new tab). At least, it feels real when you try not to think about that box of Jaffa cakes sitting at the back of the cupboard, calling you. By the end of the day, you’ll feel exhausted, having resisted eating the damn thing. What happens next? You’ll eat the whole box.

The best way not to get tempted is to remove temptation from around you. Don’t fill the cupboards with snacks. Don’t stock up on alcohol. Don’t buy three packs of biscuits because they are three-for-two. You’re not saving money. You’re giving in. It’s also beneficial to only eat when you eat. No phones, now podcast, just the food and you. By being conscious about what you eat, you’ll feel less hungry when you finish the meal.

It’s also helpful if you frequently move the snacks around or out of the kitchen. If you replace ‘bad’ snacks in the drawer with ‘clean’ nibbles, you remind yourself you shouldn’t eat them when you check for a quick bite. Moving snacks to a hard-to-reach area could also help reduce temptation. Fancy a chocolate bar? Why don’t you go and collect it from the attic/garage?

9. Avoid calorific rewards

Using sweet treats as motivation for exercise works well, especially since our caveman’s brain loves energy-dense food. Most runners and cyclists like to have a big meal after their sessions to replenish lost calories and top up carbohydrate levels. This is all well; however, there is a big difference between sportspeople fuelling their training and you trying to lose weight with exercise.

To burn through fat reserves, you need to maintain a calorie deficit, which isn’t possible if you keep replenishing them after your endurance sessions. Worse still, most people will have snacks instead of real food due to the lack of meal prep (see above). Your best option to curb hunger after workouts are to have a proper meal ready for consumption when needed and eat treats in moderation.

10. Try fasting

In-depth: Did science just find the best fasting method for weight loss?

Intermittent fasting is one of the safest and most effective ways to lose weight. There are many different varieties, including the 5:2 and 16:8 diets, but according to ananalysis conducted by the University of Illinois at Chicago, alternate day fasting resulted in the best weight loss result, with the loss of 3%-8% of body weight over three to eight weeks (results peaking at 12 weeks). The study noted that people did not overeat on feast days to avoid slowing down the weight loss process.

Best exercises for beginners

Wall push-up

Muscles worked: pecs (chest muscles), arms (mainly triceps), delts (primarily the front shoulders)

Wall push-ups are excellent alternatives to regular push-ups and put less stress on your joints and muscles. As you get more comfortable with the exercise (and your muscles get more potent), you can gradually take on a more horizontal position and eventually do full-fledged push-ups.

To perform a wall push-up, stand completely upright, arm-length distance from the wall, legs shoulder-width apart. Place your palms on the wall, then slowly bend your elbows so your head gets closer to the wall. Go forward as much as it feels comfortable, then push yourself back to the starting position. Be careful not to lose balance as you extend your arms.

One thing to be mindful of as you do wall push-ups is to keep your back straight. Treat wall push-ups like regular push-ups, and don’t let your hip sag, either forward or backwards.

Squat/squat hold

Muscles worked: glutes (the most significant muscle in your body), quads (thighs), abs/core.

Squats are great because they work the whole entirety of the lower body. And your lower body needs all the love it can get, if for no other reason, because it houses the biggest muscle on your body, the gluteus maximum, the muscles responsible for keeping your body upright as you stand.

To perform a squat is pretty straightforward, and we won’t go into much detail here. Be careful, though, by keeping your back straight through the movement. To be able to do just that, you will need to stick your bum out in the lowermost position to keep your centre of gravity above your feet, and it can also help if you extend your arms in front of you.

As with side lunges, ensure you don’t go too deep with the squat; you don’t want to put too much pressure on your knees. For added muscle activation, you can try squat holds, where you stop and hold the halfway point in the squat for a couple of seconds. This will help tremendously, even without extra weights, to add resistance to your training.

Brisk walking

Walking is one of the best ways to introduce exercise in your life. Walking at a brisk pace – not strolling but not power walking either – can bring your heart rate up and burn calories effectively. Let’s say you weigh 220 pounds (100 kilos); by walking 5 miles, you can burn more than 600 calories! How great is that?

Even better, you don’t even have to go out of your way to start walking; you only need to swap some of your car sessions to walking sessions instead. So, you can walk to the city centre to do a little window shopping and then walk back home, and burn calories. No need for any gear in particular either. Wins all around.

Of course, you can get a nice pair of walking shoes if you want to treat yourself, but it’s not essential.

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The post Get fit 2023 – T3’s ultimate workout and diet tips to help you get in shape this year appeared first on Meyild01.

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25/12/2022

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