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  • You can do it "Sweetie"

    You can do it "Sweetie"

    It's the New Year and I know many of you are in the "New Year-New Me" which most of do every year. The New Years resolution that usually a hot item for about 3 months. The reason for this is many of these resolutions are unrealistic and very hard to stick to. Here is a simple resolution that you can do that you can stick with and have success with- eliminating sugar. Here are 10 healthy benefits of quitting sugar * Better weight management *Increased energy *Decrease inflammation *Better heart health *Healthier liver *Decreased risk of diabetes *Reduced cravings *Reduced risk of cancer *Healthier skin *Better mood and focus Sugar is addictive! It is in everything we eat not ....

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  • 47%

    A couple of recent surveys of food intake among 10,000 US adults take in 47% of their calories form junk food. This is pretty typical for the average American diet. 75% of total sugar, 46% of sodium and 48% of saturated fat comes form junk food such as soda, chips and pastries. I know a lot of us fall into this category so the solution is to limit or eliminate these in our diets so we can be healthier. The unfortunate aspect of these food is while they taste great they contribute to our expanding waistlines. Make better food choices and exercise 3-4 days a week and you'll be on your way to losing weight and feeling better. ....

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  • Bouncing back after an injury

    We have always been told to rest when injured and that is absolutely true. However there's evidence that the right training plan may help you recover from an injury faster. "The right training plan" The way this works is your recovery is sped up by increased blood flow to the affected area. Now this is for everyone and all circumstances and you doctor is going to be your best advisor too. Injury and being sedentary are not good. If you were to injure your hand, than there are still ways to work other body parts so that you avoid being sedentary, losing muscle and gaining weight. We can still get some cardiovascular work in or we could work the legs. Injury is not an end all just a speed ....

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  • Alcohol and weight loss

    Alcohol and weight loss

    Can you lose weight if you still drink alcohol? The short answer is yes if it is done in moderation. Most alcoholic drinks are worth around 7 calories for every gram. A bottle of beer is around 100 calories depending on what you drink. Drink 6 of those and you are loading your caloric intake with empty calories or in other words something that has little nutritional value other than feeling good. When we drink our body's crave carbohydrates. Not all carbohydrates are bad but the pizza or wings you wolfed down with a couple of beer starts to really add up. So the next day when you'll get up bloated and you'll really hate the scale. Alcohol is the next thing to be metabolized in the body ....

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  • My muscles are sore,  is it safe to work out?

    My muscles are sore, is it safe to work out?

    Should you work out if your muscles are sore is a really common question we get. It really depends how sore you are which can range from mild pain to intense pain. Delayed onset muscle soreness (DOMS) usually happens 1-2 day after a workout. When you workout you actually microtear the muscles in use. Different exercise or increasing intensity contribute to this condition. If you're too sore and you workout, you will usually make adjustments to compensate for pain which is not good because it opens you up to injury. You should probably rest however mild DOMS you can still workout and with a little discomfort. Remember muscles don't grow during any workout, they grow during rest. If you don't ....

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  • Carbohydrates and Sugar are Bad

    There are some carbohydrates such as white bread, white rice, white potatoes that when digested turn into sugar which all contribute to weight gain and diabetes. Than there are foods that have added sugars such as cookies and cake. There is no question that sugar is unhealthy but not all carbs are. The right types of carbohydrates such as whole grains, fruits, vegetables are the basis for a healthy diet. You should focus on set a solid base of nutrition and eliminate any extra sugar. You'll start to lose weight and internally your body will change too. Do your homework so that your nutritional plan is sustainable. ....

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  • Don't let "Pre" Fool You

    Obesity is at an all time high in this country. Exercise and lifestyle changes can help treat some of the issues associated with obesity or maybe just being overweight. 88 million American adults have prediabetes. Most people have heard of diabetes and some or most are not that concerned with Prediabetes. The worse part is most folks don't even know they have it. It is a serious condition where blood sugar levels are higher than normal but not high enough to be diabetic. Type 2 diabetes can result in heart disease, stroke and are just a few of the issues that can come from this disease. Here is your action plan to eliminate this man made disease. Eat healthy, work out frequently, manage ....

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  • Building muscle as you age

    As we age we obviously know our bodies change. If you've taken the last 20 years off it's usually quite a shock to get back in shape. However, nothing magically happens when we hit our 30's, 40's and 50's. Usually its our bad habits and lack of exercise that lead to us being overweight and out of shape. You wont be trading in you dumbbells and barbells for a scooter and some light resistance bands just because you're older. Your body will bounce back. If you're considerably out of shape you will generally see an increase in muscle mass and body fat reduction fairly quickly. If you're in shape than you'll just need to work out harder and smarter. Just getting back into shape will not only ....

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  • Exercise post COVID

    With the pandemic in full swing, there's a good chance many of us will end up with the virus. Once recovered it is important to monitor your health and a gradual return to exercise. I am a pretty good athlete and what I have found is my stamina is zapped. Everyone's post recovery will be different depending on the severity of the disease. For some reason stairs really get my heart rate going so it's going to be interesting to see how my body responds to exercise this week. I'll keep you posted. Here are some common sense rules to follow for exercising after COVID. *****Talk to your Doctor especially if you have any pre-existing conditions and wait 2 weeks. Don't push it. Start with a light ....

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  • Take the Free Session

    I know a lot of you guys are struggling maybe joined the gym, never came or maybe you're not getting results. If you need a little help, rejoin the gym or if you never had a free personal training session-take advantage of it. Most people don't take it and that's a huge mistake. You usually hear someone say "I never knew that or I had no idea I was doing it wrong." Use the session for insight for workouts, measure of your body fat, fixing your form on your favorite piece of equipment or if you need more help the trainer can definitely get you heading in the right direction or on a long or short term program to help speed things along for you. Take advantage of free! Remember gains are more ....

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