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She gives big thanks to Kayla Itsines for inspiration.
Eating more and gaining weight can be perfectly healthy lifestyle changes. Giulia Viavattene, a 24-year-old from Italy, explained that in a before-and-after post about how she did both—and became a whole lot stronger and happier.
Viavattene’s healthy transformation started two years ago, after she discovered fitness influencer Kayla Itsines on Instagram. That inspired her to start what she named her BBG program. On Thursday she took to social media to reflect on the positive changes she made to her diet and exercise regimen.
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“In the left picture I was at the lowest of my weight,” she said, referring to her before photo. “I wanted to be thinner and thinner, I was eating mostly salads and fruits for a daily caloric intake of 1200 calories if I was lucky.”
Viavattene tells Health she adopted Itsines’s program at a time when she was studying aerospace engineering in the Netherlands. Far from home, she struggled with insecurities about who she was, what she wanted, and how she looked.
“I understood that I had to make a change,” she says. So I did not give up. Today I’m so grateful to the Giulia of two years ago for having pushed on towards her happier self.”
That wasn’t always easy. As she explained in her post, Viavattene had to learn how to take care of her mind and body. This meant eating more, and she said she gained about 15 pounds. “My dress size has remained the same, but my mood and mindset have totally changed,” she wrote.
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She also had to motivate herself to get through tough workouts. “During the first weeks, it was so difficult to complete my workouts,” she says. “I remember I attached a slip of paper on my wall saying ‘You can do this!’ that I looked at when I felt I could not do any [more] push-ups.”
As she celebrates her transformation, we’re cheering Viavattene for focusing on her physical and mental health—and not worrying about her weight. She also makes it clear that she wasn’t trying to turn herself into a Kayla Itsines look-alike; she was just working toward becoming the best version of herself.
Exercise is a key contributor to health and happiness: Beyond triggering that runner's high, it's associated with a higher quality of life, improved health, and a better mood. But missing a few gym sessions doesn’t mean staying active has to fall by the wayside.
Sneaking cardio into daily life can save time and improve fitness, sometimes on par with the benefits of a scheduled sweat session. And more time getting moving in our daily lives means less time sitting, which can lower the risk for heart disease, diabetes, obesity, and early death. While intense exercise is good for us, it doesn’t completely erase the effects of a sedentary lifestyle, so making an effort to get moving throughout the day can have some serious long-term benefits.
So how much cardio is enough, and what are some ways to fit it in? The Center for Disease Control (CDC) recommends 150 minutes per week of moderate aerobic exercise, plus two days per week of strength training.
If it's 30 continuous minutes of activity or three 10-minute sessions, we've got 13 simple ways to get more active for even the busiest person, whether at home, work, or play.
(Keep in mind calories burned13 unexpected ways to fit in cardio
varies depending on age, build, gender, and weight.)
1. Be a stair master: But consider taking them one at a time, not two. Researchers found that while the rate of caloric expenditure is higher when taking two at a time, the burn over an entire flight is more when taking one at a time. In one study, participants climbed a 15-meter stairway five times a day with an average of 302 calories burned per week using one step and 266 calories per week using the double step.
2. Walk and talk: Make like the West Wing and hold walking meetings. While moderate walking uses almost two-and-a-half times the energy of sitting in a meeting, mobile meetings can also strengthen work relationships, improve health, and boost creativity.
3. Please stand up: Think of your ring tone as an alarm to get up out of the chair. Throw in a few bodyweight exercises before sitting back down (and check out this list for some great ideas).
4. Hydrate often: Getting lots of H2O means more trips to the bathroom (drinking water might also help ramp up metabolism). Pick a bathroom on a different floor, and visit it often.
5. No more lazy layovers: Stuck in the airport because of a delayed flight? Don’t just sit there. Do terminal laps — but skip the moving sidewalks!
6. Ditch the drive: Bike or walk to work instead. In addition to adding stress, commuting via public transportation or car can rack up sitting time and lead to weight gain. Just make sure to follow some basic safety precautions and rules of the road!
7. Clean machine: Chores — they have to get done, so why not make them into a workout? Vacuuming can burn about 75 calories per half-hour, while washing the car uses more than double that.
8. Made in the shade: While running errands, park in the shadiest spot, not the closest, to log more steps and keep the car cool.
9. Take a lap (or three!): Browsing the perimeter of a grocery store can do more than just promote healthy food choices. Take a couple of laps to compare prices and rack up some steps! Pushing a cart around the grocery store uses 105 to 155 calories in a half-hour. Bonus points for lugging home the groceries.
10. Hit the dance floor: Shake it to your favorite beat (but we’re not talking Taylor Swift). Just 30 minutes — or about seven or eight songs — of fast dancing can use up 180 to 266 calories.
11. Take an active date: Challenge your date to a game of tennis. In addition to burning 210 to 311 calories in 30 minutes, tennis may improve bone health, reduce risk for cardiovascular disease, and lower body fat. Looking for more options to give dates a fitness twist? We've got plenty of ideas for any season.
12. “Shopping is my cardio”: Words of wisdom from Carrie Bradshaw. Enough said. (Except that a two-hour shopping expedition uses almost 300 calories, or 75 per half-hour.)
13. Game night: So-called “exergames” — such as on the Kinect or Wii Fit Plus— have been shown to increase energy expenditure up to three times more than just sitting. But while these games are better than parking on the couch, energy burn can vary quite a bit depending on the game.
Exercise doesn’t have to be done at the gym, on a track, or even in workout clothes. Little bits of exercise throughout the day can add up — just get creative! Pair some of these sneaky cardio boosters with unexpected strength training to vary the routine and meet the weekly recommendations for exercise.
Have favorite ways to sneak in cardio? Share in the comments below!
This article originally appeared on Greatist.com
Nelson Mandela Bay municipal workers will finally get their long-service back pay bonuses, GroundUp reports.
On Friday morning, the coalition government unanimously supported the motion to fork out about R44m and pay the workers, who had embarked on a week-long strike last month under the banner of Samwu (South African Municipal Workers’ Union ) and Imatu (Independent Municipal and Allied Trade Union).
Political parties in council, including the DA, UDM, Cope, AIC, United Front and the EFF, all supported the motion.
“It’s victory to the workers,” said Samwu secretary Mqondisi Nodongwe.
“This is what we fought for. We are happy that all parties supported the motion… The agreement signed is saying that the money must be paid before July 15. We expect that this will happen as council decisions are implemented immediately.”
Workers are expected to be paid R10 000, R16 000 or R21 000, depending on the number of years they have worked.
Mayor Athol Trollip said: “This coalition government has actually been able to resolve the impasse that has been there for decades. It didn’t start post the August 3, 2016 by-elections.”
“During the strike individuals were intimidated and property vandalised… We will not tolerate that in our Constitutional democracy,” he added.
“The strike did not reflect well as some of the workers were intimidated. I hope not to see that kind of behaviour again,” said Trollip.
Cape Town – The Highlanders did the Sharks a massive favour when they came back from a 14-point deficit during the first half to beat the Rebels in Dunedin – and keep the South African side’s Super Rugby playoff hopes alive.
As it happened: Highlanders v Rebels
The Highlanders won 43-37 after trailing 24-22 at half-time.
The Highlanders, who were down 17-3 after 19 minutes, ultimately proved too strong for their Australian visitors.
The home side scored six tries through wings Waisake Naholo and Tevita Li, scrumhalf Kayne Hammington, centre Tei Walden and replacements, hooker Greg Pleasants-Tate and lock Tom Franklin. Flyhalf Lima Sopoaga added five conversions and a penalty.
The Rebels, who needed to win to secure their spot in the playoffs, no longer have their fate in their hands and will need an under-strength Jaguares to upset the Sharks in Durban later on Saturday.
The Rebels were their own worst enemies however, blowing that 14-point lead – and the advantage at the break – but also failed to capitalise on an outstanding all-round performance by Wallaby flyhalf Reece Hodge.
Hodge scored a hat-trick of tries, landed all four conversions he attempted and converted two penalties for a personal haul of 29 points. No 8 Amanaki Mafi was the other try-scorer for the Melbourne side, while replacement pivot Jack Debreczeni added a late penalty.
The Highlanders picked up four points for their victory, but stayed fourth and sixth in the New Zealand Conference and Overall standings, respectively.
The Rebels picked up a single point for losing by seven or fewer points, but remained second in the Australian Conference and eighth in the Overall log.
In next weekend’s quarter-final action, the Highlanders will travel to either Sydney to play the Waratahs or Johannesburg to face the Lions, while the Rebels will be glued to their TVs to learn their fate.
Teams:
Highlanders
15 Josh Ioane, 14 Waisake Naholo, 13 Thomas Umaga-Jensen, 12 Tei Walden, 11 Tevita Li, 10 Lima Sopoaga, 9 Kayne Hammington, 8 Liam Squire, 7 James Lentjes (captain), 6 Shannon Frizell, 5 Jackson Hemopo, 4 Alex Ainley, 3 Tyrel Lomax, 2 Liam Coltman, 1 Aki Seiuli
Substitutes: 16 Greg Pleasants-Tate, 17 Daniel Lienert-Brown, 18 Kalolo Tuiloma, 19 Tom Franklin, 20 Dillon Hunt, 21 Josh Renton, 22 Matt Faddes, 23 Josh McKay
Rebels
15 Jack Maddocks, 14 Sefa Naivalu, 13 Tom English (captain), 12 Billy Meakes, 11 Marika Koroibete, 10 Reece Hodge, 9 Michael Ruru, 8 Amanaki Mafi, 7 Colby Fainga’a, 6 Angus Cottrell, 5 Ross Haylett-Petty, 4 Matt Philip, 3 Sam Talaki, 2 Anaru Rangi, 1 Fereti Sa’aga Tetera Faulkner
Substitutes: 16 Nathan Charles, 17 Tetera Faulkner, 18 Jermaine Ainsley, 19 Sam Jeffries, 20 Richard Hardwick, 21 Harrison Goddard, 22 Jack Debreczeni, 23 Lopeti Timani
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The body of a woman, believed to be in her thirties, was found at a dumping site in Humansdorp, Eastern Cape, police said on Saturday.
Police spokesperson Sergeant Majola Nkohli said police were called to the municipal dumping site at around 10:00 on Friday morning.
“It was alleged that a person collecting metal at the dumping site saw a dead woman in the rubbish,” Nkohli said.
Nkohli said the woman had no visible injuries.
The unidentified woman was wearing a black hoody and maroon pants.
Police appealed to community members who might be missing a loved one to come forward.
CAPE TOWN – As former president Nelson Mandela’s 100th birthday draws closer, bikers from across the country are embarking on a charity ride to help the needy.
Bikers in Johannesburg and Cape Town are holding mass rallies this weekend.
Their campaign aims to help keep girls in school by collecting sanitary pads for 3-million pupils.
The campaign will kick start in Cape Town on Saturday.
The bikers will meet at the Grand Parade then head to Drakenstein Prison, from where Nelson Mandela was freed in 1990.
On Sunday they’ll from the Nelson Mandela Foundation in Johannesburg to the Union Buildings.
eNCA
