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    Apple Fitness+ Launches Celebrity-Driven 'Time to Walk' Feature

    When you think of fitness, activities like going for a run or lifting weights are usually top of mind. But fitness doesn’t always have to involve maxing out your heart rate. Just stepping outside for a walk can have tremendous benefits for your health. That’s exactly what Time to Walk, a new feature for Apple Fitness+, is all about. Released today, Time to Walk is a series of podcast-like episodes where celebrities including Dolly Parton and Draymond Green share stories and insight from their lives, accompanied by some visual elements. As the name implies, these episodes are designed to be listened to while taking a walk.
    Aside from Parton and Green, Apple has also released Time to Walk episodes with Shawn Mendes and Emmy Award-winning actress Uzo Aduba. Each episode is recorded while walking or in a location that’s meaningful to the guest, and the topics for the 25- to 40-minute episodes vary widely. In Parton’s episode, the country music icon promises “a walk down memory lane,” while Mendes discusses the benefits of slowing down, and Green talks about the virtues of failure and tuning out criticism, according to Apple.
    “There’s nothing better than a walk in nature, getting lost in my thoughts, and taking a deep breath of fresh air,” Green says in the press release. “I hope sharing my stories with those who go on a walk with me will give them the same drive to chase their dreams that I had in chasing mine.”
    Courtesy of Apple
    Each segment comes with corresponding photos that pop up on your Apple Watch as you listen, which adds a visual element to help bring the guests’ stories and ideas to life. At the end, each guest also shares a playlist of songs that motivates and inspires them, so you’ll get a fresh batch of music with each episode. There’s even a version for wheelchair users—called Time to Push—which combines the audiovisual content with an Outdoor Wheelchair Walk Pace workout.
    Time to Walk is the latest addition to the Apple Fitness+ subscription service, which combines the fitness-tracking features of the Apple Watch with on-demand studio-style workouts accessible on your iPhone, iPad, or Apple TV (for $9.99 a month). Rather than a full-on workout, Time to Walk offers users a quick break and an easy way to get some exercise. Apple plans to release new Time to Walk episodes every Monday through the end of April, so your daily stroll is about to get a whole lot more interesting.

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    How Hall of Fame Quarterback Troy Aikman Is Still Sharpening His Game

    Pro Football Hall of Fame quarterback and FOX Sports lead NFL analyst Troy Aikman may have retired 20 years ago, but he’s still finding ways to stay on top of his game. Here’s how.

    Adjust Your Plan
    I was still doing the same routines five years after retiring——bothered with back pain. I walked into a local gym and asked if someone could write me programs. Jason Harnden walked out, and I’’ve been training with him for 17 years. Now I hit the weights four days a week, for 30 minutes. We change it up every four  or five weeks, adding battle ropes, kettlebells, and slam balls. Keeping the training up these days meant getting a home gym together. I find the FreeMotion Dual Cable Cross Machine effective without straining the joints.
    Center Yourself
    Phil Jackson’s book Sacred Hoops got me intrigued about meditation and mindfulness. The light really came on when I picked up The Untethered Soul. It was hard at first. I had the whole ““monkey mind”” going, but eventually I was able to slow my thoughts. I meditate first thing in the morning to set me up for a good day. I like the apps Insight Timer and Calm. I also listen to the audiobook of Eckhart Tolle’s The Power of Now on walks.

    Keep It Clean
    I’’ve gotten better about eating vegetables in these later years. I get most of my protein from fish, avoid processed foods and dairy, and don’’t put excessive butter or oil on anything. I rarely eat red meat but, when I do, I grill it myself. I’’ve gotten into making smoothies before and after workouts. I use Dymatize Iso 100 Whey Protein Powder and Athletic Greens with spinach, collagen powder, banana, and almond milk.
    Take a Breather
    I’’m a prime example of someone who overtrains. I’ve always done something seven days a week. During my playing career, there was always an urgency to work as hard as I could. I never walked away thinking I didn’’t show up as strong as possible. That’’s followed me into retirement. I’’m starting to allow myself recovery days. I’’m not as sore and stiff and know maintaining this pace isn’’t sustainable. I need to pause and accept that life is good.

    Troy Aikman will share his insights as FOX Sports’ lead NFL analyst during the NFC Championship as Tom Brady and the Buccaneers take on Aaron Rodgers’ Packers at Lambeau Field on Sunday, Jan. 24 at 3 p.m. on FOX. 

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    How to Build (and Appreciate) a Better Trail

    On a typical day at the office, Troy Scott Parker found himself searching for a better trail. Working just outside of Sykesville, MD, a 25-minute drive from Baltimore, Parker’s go-to trail was flat, straight, rutted and in the open. In the summer it was sweltering and in the winter frigid.
    “It was miserable,” says Parker. “And boring.”

    Parker knew there had to be a better route for connecting a paved path system to the historic downtown. Not only would it be more interesting and enjoyable, it would be more sustainable too (which matters more than ever). Good thing that Parker works as one of America’s preeminent trail designers.
    From urban greenways to epic bikepacking routes, trails have never been busier. They were already growing in popularity before the pandemic and lockdowns sent us outdoors in record numbers. That’s a good thing: The more people who are using trails, the more people who care about them, and the more people who stand up for protecting green and wild spaces, like public lands, says Parker.
    But while any trail will do during stay-at-home orders, biking and hiking indiscriminately will not always be the case. Inspiring long-term interest requires not just any strip of dirt, but a well planned and built network.
    Mountain biking singletrack trails in Bentonville, Arkansas. Shutterstock
    Natural Fundamentals
    There are plenty of trail builders and designers who know about grade, slope and drainage: the fundamentals of erosion-proof construction and key ingredients in a time of increased use and climate change. But Parker was one of the first, and remains one of the few, who understands that great trails are only 30 percent technical. The rest is psychology.
    “It’s about understanding human nature and the user experience,” he says from his Boulder, CO, home office. “It comes down to two factors: the quality without a name and natural shape.”

    Mats Hagwall on UnSplash
    Parker has spent more time thinking about the qualities of the best trails than just about anyone. He wrote many of the early trail-building standards that evolved into the how-to manuals national parks, mountain bike organizations and volunteer trail stewards use to build paths. And he wrote and self-published the definitive book on the art of trail building in 2004, Natural Surface Trails by Design.

    It took Parker decades to figure it all out. Now nearly 60, he started building trails at age 5 on the Ohio acreage where he grew up. First it was for his Tonka trucks and then for his Schwinn banana-seat bike. Design and architecture always fascinated him. As a teen, he dug his own pond and then a system of “Roman aqueducts” and ditches to feed it with clean water (and keep the leaky septic system out).

    Trail Philosophy
    After college he moved to Boulder and put his self-taught skills—a knack for seeing grade, managing water flow and building stone work—to good use on volunteer trail projects. Eventually that led to paid trail designing and building work, a job he continues. Through it all he philosophized about the elusive attributes of a good trail.
    Parker finally found the words in the architecture classic, The Timeless Way of Building by Christoper Alexander. Over more than 500 pages Alexander simplifies why some cityscapes feel better than others to two factors: design patterns and the quality without a name. The theory resonated with Parker.
    Wandering in the woods he knew something in our DNA makes us universally attracted to openings and meadows, viewpoints and unique features, and rivers and lakes. We’re also attracted to small things: a big stump, a rock all by itself, a gully. Trails that lead us to these places are pleasing. Ones that link these points, one after another, are a joy.
    Shutterstock

    We’re equally predictable in our bad habits. Pass within earshot of a waterfall, but not to it, and we will find our own way to check it out. We’re more comfortable walking along the edge of an open area, unless there’s a cool boulder in the middle of it. Then we want to climb it and look around and so should the trail. Stacks of switchbacks are annoying. Just like an empty maze at airport security, we will cut right through them.
    “Build a trail that resists our lazy tendencies and plays to our curiosity and you’ll find the quality without a name,” says Parker.
    It’s hard to explain, but simple to do: He just acts like an 8-year-old and links whatever catches his eye. Alexander’s “design pattern” (Parker’s natural shape) is even easier to find. Just pick up a stick.
    “Something nice and crooked from a native species,” he says. “Put it on the ground and scale up and you’ve got your natural shape.”

    Shutterstock
    In other words, straight is boring. Twisting and turning, going up and down, keeps us guessing and motivated to see what’s around the corner. Trail builders call it rolling grade. Mountain bikers call it flow. And hikers knock off miles with surprising ease.
    Natural shape is naturally sustainable too. Even a slight up and down or side to side, helps shed water off the trail, reducing erosion. It slows riders down, so there’s less braking. Both are important with climate change in mind.
    Dryer, hotter weather turns dirt to dust and boots and skidding tires, especially, lift it into the air. Wind literally blows trails away. Even more destructive is water. With bigger rain events, more often, ruts, wash outs and in-cutting add maintenance when trail crews are already struggling to keep up with the impact of more tires and boots.
    Troy Scott Parker Courtesy Image
    “Erosion destroys trails,” says Parker. “But what sets up that destruction is poor design.”
    We need to build to a more robust standard, capable of handling more traffic and extreme weather, he says. And, as we expand trail networks to keep up with demand, we have to think about what is the best and highest use of the land.

    Land Relations
    Hikers, bikers, horseback riders and motorized users: They all have different relationships with the trail, he explains. ATVers and dirt bikers are more focused on their machine than what’s flying by. On a horse, the interaction with the animal is as important as the scenery. Focused 20 feet in front of them most of the time, mountain bikers care more about what the trail does then where it goes. Hikers are the most demanding, especially if they drove two hours to the trailhead. They expect the path to connect them to the environment and immerse them in the landscape.
    Land managers need to keep these relationships in mind as they consider where to put new trails, thinks Parker. Old industrial sites and damaged landscapes make great motorized zones. Quiet areas with few other users work best for horses. Places with lots of ups and downs and ins and outs are ideal for mountain biking. Reserve the most spectacular places for those who appreciate it the most: hikers.

    Shutterstock
    “With more interest in being outside and more interest in our public lands, there’s more pressure to make the right choice for the right reasons,” says Parker. “It forces us to up our game and prevent bad ideas from happening.”
    Back in Sykesville, that’s what he was doing. Parker left the high ground of the existing trail and headed down the slope toward the South Branch Patapsco River. The forest felt wild. Ravines and creeks teased him along. Bird calls filled the air.
    Looking on social media he couldn’t find a picture or mention of the area. “It’s 25 minutes from Baltimore,” he says. “I can’t believe it.”
    Cameron Venti on Unsplash
    He created a proposal for a trail that would slowly roll its way down the slope from the path system, through the forest, in and out of gullies, all the way into town. Following the topography it has natural shape and the quality without a name.
    “It will be so much more interesting,” he says. “I think people will really love walking it. Now we just need to build it.”

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    3 Easy Ways to Boost Your Immune System

    While maintaining a high-functioning immune system is always important, nowadays, it really seems to take on an added level of importance. A global pandemic is a scary event to deal with, and having a strong immune system––along with socially distancing and wearing a mask––is your best line of defense.
    Of course, knowing exactly how to give your immune system the boost it needs is a little more complicated than putting back a couple glasses of OJ––but that’s a start. While staying active and fit is extremely helpful, you can still strengthen your immunity without breaking a sweat––or even opening your eyes, for that matter. Begin with incorporating these three simple changes into your life to give your immune system the boost it needs to keep you healthy and safe, during flu season and beyond.
    Get Plenty of Sleep
    Don’t be this guy. Shutterstock
    16 hours should be more than enough time to complete everything you need to do in a single day. Those other eight hours? Your body needs those for rest and recovery. Not only does getting a full eight hours of sleep help you feel clear and focused for the next day, but it also gives your immune system time to reboot and recharge. Countless studies have correlated sleep and improved immune function.
    In one such study, the scientists were able to focus on T-cells––which contribute to the body’s immune response by identifying and directly killing infected host cells, as well as activating other immune cells in the process. The scientists found that getting sleep was directly linked with improved T-cell function. 
    “Our findings show that sleep has the potential to enhance the efficiency of T cell responses, which is especially relevant in light of the high prevalence of sleep disorders and conditions characterized by impaired sleep, such as depression, chronic stress, aging, and shift work,” said study co-author Luciana Besedovsky.
    While everyone is a little different, most scientists suggest getting between seven to nine hours of sleep every night. But don’t overdo it either, as oversleeping has been proven to do more harm than good.

    Eat a Colorful Diet
    Opt for a colorful diet. Shutterstock
    If you find yourself waiting in line at the fast food drive-thru on a regular basis, you should probably reconsider your dietary choices. It may be a cliché, but it’s accurate: “You are what you eat”. So if you are filling your gut with a double cheeseburger, large fries and chocolate shake, the only thing you are satisfying is your taste buds.
    While you can always splurge for the occasional burger, pizza or hot wings––you need to keep it in moderation. Give your immune system the tools it needs to fight infection by ensuring your diet includes plenty of fruits and vegetables––specifically immune-boosting foods like citrus, red bell peppers, broccoli, garlic, ginger and leafy greens.
    As a simple rule of thumb, eat a colorful diet. Vibrantly colored fruits and vegetables are generally the richest in vitamins, minerals, fiber and antioxidants.
    Take Vitamins to Help Your Immune System
    Vitamins and supplements are a good way to avoid deficiencies. Shutterstock
    While its always best to get your nutrients and vitamins from the food you eat, taking vitamins and supplements is certainly not a bad idea. While there is no magic pill or vitamin that’s proven to totally protect you from getting sick, they help in areas where your diet may be lacking.
    For example, micronutrient deficiencies can have a negative impact on your immune response. And with our busy lives, you’re probably not paying too much attention to which micronutrients you might be skimping out on. To cover your bases, start by taking a daily multivitamin that will contain trace amounts of most micronutrients.
    Additionally, three immune-boosting vitamins worth taking are vitamin C, vitamin D and Zinc. While everyone knows about the benefits of vitamin C in fighting infection, it’s also important to recognize the role vitamin D and Zinc play.
    While we normally get our Vitamin D from the sun, that’s harder to do during winter. And with studies showing that  low levels of vitamin D have been associated with a greater risk of developing respiratory conditions, a vitamin D supplement is a good idea. Zinc is another great immune fighter and studies have shown that increased concentrations of zinc can inhibit the replication of viruses.
    Lastly, remember that taking a super dose of any one vitamin will not give you “super-immunity.” Instead, focus on avoiding nutrient deficiencies in any one area, eating healthy and getting plenty of Zs.

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    Is Your Favorite Paddling Spot Exposed to Toxic Runoff Water?

    If your local lake is near a highway, think twice about paddling there.
    A new study at Florida State University found when asphalt, sunlight, and rainwater mix, high concentrations of polycyclic aromatic hydrocarbons (PAHs), known carcinogens, are leached into the water. How worried should you be about toxic runoff water?

    Researchers are just beginning to draw conclusions, but suspect the picture isn’t pretty. In the meantime, go paddling on cleaner waters away from major highways.

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    Laird Hamilton and Joe Rogan on Staying Fit at Any Age

    As you get older, general fitness seems to be one of the first things to slip. Perhaps you are too busy, too tired, too stressed––the list of excuses goes on. However, one excuse that’s simply not true is that you are too old.
    While nobody said getting older is easy––especially when it comes to maintaining fitness––there are countless examples of older athletes who defy their age and continue performing at a high level. Two prime examples are Laird Hamilton and Joe Rogan. While both men are in their 50s, training and fitness remain at the forefront of their focus.
    In this 10-minute video, the two discuss the importance of staying fit as you get older, tips for staying motivated, and why saying that you’re “too old to workout” is not true.

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    Should You Rethink How You Drink?

    Chances are, BC (before coronavirus) you drank mostly with a nice dinner alongside friends. Maybe you overdid it on game day, but taking a few days off to reset after was no biggie. AC, we’ve all had more time on our hands. We crave routine and loathe boredom, so we bookend the workday at home with a special cocktail or craft beer—a reminder of what joy tastes like. But eight months into our new normal, it’s time to ask the hard question: Do you really want to drink tonight?

    What Is Healthy Drinking?
    Society has long viewed alcohol consumption in black and white, says psychologist Kevin Gilliland, an expert on addiction. At the turn of the 20th century, drinking was widely acceptable; then, it was blamed for all of America’s problems and outlawed in the ’20s. In the ’50s and ’60s, men were expected to drink Mad Men-style and those who struggled often dealt with shame—there’s a reason it was called Alcoholics “Anonymous.” Even today, we feel the need to go dry an entire month to tip the scale into “healthy” territory.
    While AA is proven to be effective for many people looking to abstain, it doesn’t provide tools for moderation. Meanwhile, researchers continue to debate the potential health benefits of moderate drinking—three drinks a night is almost certainly too much, but a drink or two might help us live longer. Either way, it’s intuitive that alcohol is like junk food: You know it’s not explicitly good, but imbibing provides a mental release and a flash of pleasure. When we start to ask alcohol to relieve stress, quiet anxiety, or numb the chaos, our relationship needs to be reevaluated, says Gilliland. A healthy relationship with alcohol is one where it brings positive feelings and you can respect boundaries you’ve set. If that sounds any alarms, consider pumping the breaks.

    The Upside of Scaling Down
    A nightcap helps you fall asleep faster, but prevents you from entering a deep sleep, explains Abe Malkin, M.D., co-founder of teletherapy platform Monument. And, while alcohol helps you feel calmer in the moment, your neurochemicals swing back in the other direction as soon as you’re sober—so drinking actually creates a larger spike in anxiety, Malkin adds. Booze dehydrates and messes with your gut. Without it, you’ll have more endurance and energy for workouts, and your body will better absorb nutrients.
    Rasāsvāda La Vie En Rose Courtesy Image
    Baby Steps to Cutting Back
    “People don’t need to hit rock bottom in order to make healthier life choices,” Malkin points out. Here’s how to start.
    Set intentions. Limit your number of drinks per night (max 3), or the number of nights you drink by 1 or 2. Consider subbing in non-alcoholic bevs like Athletic Brewing Run Wild IPA orLagunitas Hoppy Refresher.
    Change your scenery. Having a few beers while you binge The Sopranos every night creates a Pavlovian response. To break the connection, have a beer on the porch, then watch TV in bed. This will make your consumption more thoughtful, Gilliland says.
    Tweak your hobbies. You perfected your home-bartending skills. Now, conquer mocktails. Zero-proof spirits like Rasāsvāda mimic the botanical quality of liquor and can even provide health benefits in some cases.
    Move more. Book your usual drinking hour with an activity that releases endorphins, like exercise. Debrief with your partner on a walk instead of over wine, and trade Zoom happy hours for group Peloton rides.
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    OmeCare: Customized Genetic Solutions for a Healthy Lifestyle

    This article was produced in partnership with T1.
    Now that the genetic testing industry is some 15-20 years old, the medical profession and wellness industry are much better equipped with precision tools to provide customized treatments and guidance for a variety of conditions and cater to a vast range of customer needs. Among companies that offer this powerful insight into our health and general well-being, there is one that excels in “precision healthcare.” OmeCare, a San Diego, California company, stands out from the ranks of its competitors thanks to its personalized and customized deliverables.   
    In a nutshell, here is what makes OmeCare so unique. The traditional and more widely used approach to genetic evaluation is based on analyzing a generic spectrum of markers—the “template.” By contrast, OmeCare uses a more focused approach; it interprets and analyzes 33,000 genetic markers to provide customized and precise recommendations for nutrition, medication, pregnancy planning, nutrigenomics, sports performance, and overall wellness. This is the case of “less is more”: the analysis that the company’s scientists carry out, though it relies on fewer parameters, is more in-depth and more accurate than those conducted by the majority of DNA companies. “DNA testing is now familiar to many but it still overwhelms people with large amounts of unsuitable and unusable health information and advice,” says Michael Druker, Chief Operating Officer. “At a time when millions of people are urgently looking to better understand and safeguard their health, our technology empowers them and their physicians with actionable insights to create personalized strategies that suit their lifestyle, genetics, and ultimately their overall health.” Based on such testing, OmeCare offers “health and wellness management methods and systems useful for the practice thereof” that are protected by a U.S. patent. 
    “Out tests are done for wellness, nutrition, fitness, skincare, and macrogenomics, which means that we analyze your body and your genes, and we tell you what will work best for you,” says Dr. Michael Nova— OmeCare’s Chief of Innovations and co-founder. To explain how customized genetic testing works and what stunning results it produces, Dr. Nova uses the analogy of antidepressants that are constantly prescribed and used by patients on a trial and error basis, which proves to be like endlessly groping for the right remedy in uninformed darkness. With OmeCare’s pinpointed genetic testing, this painful and lengthy process can be foregone. Once the company’s lab generates test results, the patient—or rather a client—is provided with a precise road map to a customized fitness regimen, nutrition, skincare, and general well-being based on accurate and unique genetic markers data.  
    The company provides DNA testing for both physicians and individuals. In its 12 years, OmeCare has provided over 3,000 physicians and 200,000 individuals with DNA reports. “We are among the few genetic testing companies that have both a consumer line of products and a physician line of products, and we are able to do this because we have our own lab. It is a very sophisticated, high-complexity testing laboratory with the most licenses in every state, including New York,” explains Dr. Nova of the edge OmeCare possesses. Most genetic testing companies outsource testing to third-party labs, while OmeCare does theirs in-house, which makes the company truly unique and its DNA test the most precise, reliable, and actionable in the industry. The lab possesses all requisite accreditations, including one from the College of Pathologists and CLIA (Clinical Laboratories Improvements Amendment). The San Diego laboratory recently launched a partnership with Vivera Pharmaceuticals to offer a rapid COVID-19 diagnostic testing kit. 
    OmeCare’s breadwinner is its nutrition test. Some 5-6 years ago there was no data on how our genes interact with food, but in today’s health-conscious climate, such tests have grown in popularity. “Everyone should have a precision nutrition protocol that shows what is best for you from the genetic point of view,” shares Nova of the new-age recipe to physical well-being. By providing invaluable guidance to a healthier lifestyle based on each individual’s unique set of genetic data, OmeCare leads the way in the field of state-of-the-art wellness and health management. 
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