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  • When to Stop Eating Before Bed

    What should you eat before bed, and how much? We’re taking a closer look today. How long before bed should you stop eating? It’s a common question, and it gets answered wrong most of the time. Answers that I have heard in the past are: you shouldn’t eat anything after 6:00 p.m., no carbs after dark, and so on. Proper nutrition is needed all day, and the last meal of the day is no exception. You should already be eating every two to four hours in order to increase your metabolism and maintain your lean muscle tissue. Skipping meals hurts your metabolism and your fitness goals. Whether you are trying to lose fat or gain mass, you simply can’t ....

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  • Working Out on Vacation

    When on vacation, the temptation to splurge and let go of your diet is strong. But there are ways to enjoy your time off and still stay healthy while doing it. The summer months are coming up, which means that a lot of you will be taking vacations. However, for those who are committed to regular exercise, getting your workout in while on vacation is a struggle. Today I’ll provide you with a list of seven tips you can use to ensure that you don’t miss your workouts while you travel on vacation. 1. Prepare ahead of time. As they say, “Proper preparation prevents poor performance.” If you’re travelling by car, pack some tasty, ....

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  • The Truth About Fats

    Don’t believe all the hype you hear about fat being bad for you. It can actually be a good thing. One thing that I hear quite a bit about when it comes to nutrition is fat. A lot of people run away from fat. They think it’s bad for you, that it will cause you gain weight, or it’ll stop you from losing weight, and so on. Actually, fat is awesome . You need some good, healthy fat. Healthy fat will help you lose weight, stay full, and curb cravings. "Healthy fat will help you lose weight, stay full, and curb cravings."
    Heart-healthy foods like avocados, cashews, almonds, walnuts, coconut oil, and extra ....

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  • It's Time to Bring the Fun Back Into Your Cardio Routine

    Are you tired of the treadmill? If so, don’t worry. There are many other ways to incorporate cardio into your routine. There are many more ways to get in your cardio than most people think. Today, I want to let you in on a few things you can do to bring the fun back into your cardio routine. When people think of cardio, they often think about the treadmill, elliptical, and stairs. Jumping up on one of these machines for 30, 40, or 50 minutes can be pretty boring. Indoor sports are actually a great option for getting in your cardio. Sports like basketball, tennis, or racquetball are all good ways to make cardio fun. "Say goodbye to a ....

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  • Are Treadmills Really Bad for Your Knees?

    Does working out on the treadmill give you knee pain? Here are four ways you can get back on the treadmill without hurting your knees. Are treadmills bad for your knees? Not necessarily. There are a lot of other factors that could contribute to knee pain, such as tight joints or hamstrings, different ailments, or rundown shoes. If you put too many miles on your shoes, they lose the support and cushioning that you need. "Listen to your body; if you are in pain, get that checked out by a physician."
    A lot of people say they don’t want to do the treadmill because it bothers their knees but then don’t do anything to try to help their knees. ....

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  • Health Tips for Cold and Flu Season

    With the cold and flu season upon us, you may be wondering whether or not you should try to work out when you are feeling sick. For starters, the best general rule of thumb is that if all of your symptoms are "above your neck," you can work out. Now you may wonder, what exactly does that mean? "Above the neck" symptoms typically refer to what you have when you have a common cold such as a minor sore throat, nasal congestion, runny nose, and sneezing. If you have a fever, flu, or are experiencing aches and pains throughout all of your body when you are feeling ill, you should not work out. Working out with a cold will not make symptoms worse, but ....

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  • Why You Should Start Your Day With a Nice Cup of Joe

    Like many of you, I like to start my day with a hot cup of coffee. There are plenty of health benefits that come with coffee, as I’m sure many of you knew. If you didn’t know that though, I’ve got some points to share with you today. First of all, coffee actually promotes better heart health. You may have heard this fact before, but did you know that there is evidence coffee may reduce the risk of heart disease by up to 20%? There are other health-related benefits to drinking coffee, as well. Coffee has been linked to lowering the risk of multiple sclerosis, and may also help protect against type 2 diabetes. Coffee is also a ....

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  • Don’t Wait to Start Your New Workout Routine

    As 2017 comes to an end, I’m sure a lot of you have your New Year’s goals in mind. One of the biggest goals for most people around this time of year is to get back into shape! Is getting back into shape one of your goals? If you answered yes to that question, my next question is, why wait until 2018 when you can start right now? I know that the holiday season is a busy time of year for everyone, but isn’t the whole year nearly as busy too? If your goal is to get back into shape this upcoming year, there is no need to wait. Go ahead, make the commitment, and start right now. If you’re excited to start up a workout plan, ....

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  • Why You Should Exercise at the Minimum Effective Dose

    Have you ever heard of the term "minimum effective dose?" If you are in the healthcareindustry, you most certainly have. That is where it is most commonly used, and for good reason. The term is very straight forward— doctors prescribed the minimum effective dose when it comes to medication. If that amount is exceeded there can be adverse side effects. Think about it like this: why would you need more, anyway? If there is a prescription level that makes you feel better, then that is the perfect amount, right? If you feel better, then the medication has done its job. However, you can't double the dose and feel twice as good. Taking excessive medication won't make you ....

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  • What Are Some Healthier Alcoholic Drink Options?

    Let’s be honest, we’re human and we are going to have a few drinks from time to time. Obviously, the key here is consumption in moderation. The more you drink, the more empty calories you are taking in. Alcoholic drinks are often stockpiled full of sugars, which will lead to weight gain. The key here is to find a healthy alternative you can enjoy. I covered the topic of beers a while back, so let’s take a look at wines and spirits. Here are a few healthy alternative options for you: Vodka: Skinnygirl vodkas have been around for a while now. They target those who are trying to stay fit when consuming alcohol. On the label, it claims they ....

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