Bennington Semi Private Training Classes - Black Clover Fitness Bennington, Nebraska

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Are Your Shoes Causing Knee Pain?

Our feet play a fundamental role in supporting our body's weight and maintaining proper alignment. Yet, foot health is often overlooked, leading to a ripple effect on our posture, knees, hips, and back. In this article, we explore the profound impact of foot health on our overall musculoskeletal well-being. We delve into the importance of choosing appropriate footwear that promotes foot health and discuss the types of shoes that can have negative effects. Join us as we navigate the intricate relationship between our feet, posture, and the shoes we wear, and discover how to prioritize foot health for a more balanced and pain-free life. The Importance of Foot Health for ....
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Need a Nap?

Exercise is a powerful way to invigorate your body and mind, but often a workout can leave you feeling like you need a nap. If you’re just getting started with a new routine, then this isn’t abnormal. However, if you’ve been consistent with your workout routine for a while, your workout should leave you feeling energized to conquer your day. By understanding the underlying causes of post-workout fatigue and implementing targeted techniques, you can optimize your recovery and remain energized throughout the day. Understand the Root Causes of Post-Workout Fatigue. Instead of relying on a nap to combat post-workout fatigue, let's explore the root causes and ....
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Cardiologist Cardio

Maintaining a healthy heart is essential for overall well-being, and engaging inregular cardiovascular exercises plays a pivotal role in achieving this goal.Cardiologists emphasize the importance of physical activity in promoting hearthealth and reducing the risk of heart disease. In this article, we will explore the recommendations provided by the American HeartAssociation (AHA) regarding physical activity in adults and explain the differenttypes of cardiovascular activity for heart health. If you are seeking guidance andsupport for your fitness program, Legacy Personal Training is here to help. Schedulea consultation with our experts to optimize your cardiovascular health and ....
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Neglected Nutrients

In a recent email, we talked about potassium... Which is an essential nutrient that many people forget to include in their diets. Today, we’re going to shed light on another neglected nutrient - the non-digestible carbohydrate found in foods: Fiber. A whopping 96% of the population does not consume the daily recommended amount of fiber! Men need 35 grams and women 28 grams of fiber daily… but on average Americans are only getting around 16 grams of fiber a day! Fiber has various health benefits: it keeps you regular, reduces hunger, helps maintain healthy cholesterol levels, and reduces the risk of certain cancers. There are many types of fiber - some serve a ....
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Estrogen

Menopause is a significant milestone in a woman's life, marked by hormonal changes that can impact various aspects of her health. Estrogen, a vital hormone, plays a crucial role in women's bodies and has been linked to body composition, specifically belly fat. Today, we will delve into the intricate relationship between estrogen and belly fat, exploring the factors contributing to its accumulation and providing actionable insights for managing this concern effectively. Understanding Estrogen's Role in the Body Estrogen is a key hormone with multifaceted functions in a woman's body. It impacts reproductive health, bone density, cardiovascular health, and metabolism. By regulating ....
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Choosing The Right Personal Trainer For You!

Did you know Personal Trainer Awareness Day was onJanuary 2? No joke, we didn't make that up. Google it! This isn't something that we celebrate, however, it brings to lightan important topic on sometips you should use for hiring a personal trainer that is a perfect fit for you. Personal trainers have the tough job of motivating, keeping us accountable, teaching us proper technique and form; and helping us achieve our goals safely. If you’re considering hiring a personal trainer here are a few tips: - Start off with a personal trainer as early as possible in your fitness journey; this will help you avoid adopting any bad habits.There’s a common misconception that you ....
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4 Nov 2021
Miracles of Water

A healthy lifestyle starts... With a proper nutrition and exercise regimen, but there is one other facet that is often overlooked: getting adequate hydration. Our bodies are made up primarily of water – about 70%, in fact, so it would make sense that we need to continue to replenish our reserves throughout the day, especially after working out. Unfortunately, Americans as a whole are not drinking nearly enough water and are essentially in a constant state of dehydration which can lead to a whole slew of issues you don’t want to deal with. When we don’t drink enough water, we may have trouble concentrating, our blood volume decreases and our heart rate increases, our ....
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22 Oct 2021
In-Season Performance Training

It is all too common ... To see young athletesmake measurable strides in the "off-season" with their programming only to take a step backwards when their athletic season starts. Thisunfortunately happens due to lack of training during the competitive season. By doing a needsanalysis according to whichever sport your athlete participates in, as certified trainers & coaches, we canevaluate areas that need improvement. A needs analysis can give usa better understanding of what your athlete needsto be successful during their "in-season" program. This includes injury prevention, movementpatterns, strength gains as well as keeping them conditioned during a rigorous schedule ....
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Eat This, Not That - - - Halloween Edition

Halloween is what I consider... The kick off to the upcoming holiday season and the perfect time to put together a game plan to help you stay on track this season and beyond. Typically the most difficult for those of us with a sweet tooth, Halloween is full of temptations and most all of them are detrimental to our health. It’s time to practice moderation and substitution right now while we are in the thick of the season. While sugar is obviously one of the biggest issues with consuming mass quantities of holiday candy, we also need to be aware of the concentration of high fructose corn syrup combined with GMO’s. Industrially processed food is practically void of any ....
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Weather Change

Fall is in the air... And it’s time to take advantage of the dropping temperatures. Before long, winter will be here again and we won’t want to spend too much time outdoors. For now, though, let’s take some of our daily exercise outside and enjoy the fresh air. While summertime presented us with a lot of heat-related issues when it came to our fitness routines, Fall starts to open up some activities that we may not have been able do for the previous few months. Here are some suggestions for you to take advantage of outdoor time before it’s time to head back in again. Hiking – No matter where you live, the ability to go deep into nature to explore ....
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September Food For Thought.

Staying the course with nutrition... Is often the hardest part of a healthy lifestyle change. And with nearly 80% of weight loss success being tied into proper nutrition, it’s quite possibly the most important part of the equation. One thing that makes it incredibly difficult is a lack of knowledge when it comes to recipes and the thought that it just isn’t going to taste very good. That’s why we like to provide healthy, balanced recipes once a month to help you get new food into your rotation. Healthy can be delicious and these recipes will prove it! Here is September’s Food for Thought Recipe If you’re afflicted with a condition that prevents you from ....
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5 Habits That Destroy Your Healthy Lifestyle!

Nobody ever said that it would be easy... Getting healthy is not a quick fix and staying on track is a lifelong endeavor. But, you may be sabotaging your own success and not even realize it! Here are 5 common habits that could destroy your healthy lifestyle. When thinking about habits to put on this list, the number one thing that came to mind is what kinds of beverages you consume. We are so accustomed to sweet flavors that we automatically gravitate toward sodas, juices and flavored coffees. The problem with all of these drinks is that they are full of sugar and unnecessary calories. Try to migrate your tastebuds to the “good side” and stick with water, infused ....
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17 Sep 2021
5 Common Fitness Myths

What do we want? To get in shape! When do we want it? Now! Instant gratification is the name of the game in today’s world. Unfortunately, getting in shape is not an overnight possibility. A multi-billion dollar industry, the fitness world is full of people who are promising the world and offering solutions to problems that just, flat out, don’t work (or even make sense in some instances). Here are five common fitness myths: Myth 1: You can target areas on your body to improve. While it would seem likely that if you spend all of your energy lifting weights, doing tricep dips and pushups that your arms would be on point, it just doesn’t work that way. You ....
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25 Feb 2021
RMR, What it is, and why YOU need to know yours!

RMR, or Resting MetabolicRate,refers to the total number of calories burned when your body is completely at rest. It's the number in which you need to know when starting your exercise protocol. Simply put, it's the baseline number in which youwould use to start if youwere to add or subtract calories to help you reach your goals. Here is an example - - Let's say Timmy has an RMR of 2000, meaning he burns 2000calories at rest every day. Timmy has a goal of wanting to lose 10lbs. We can use this number to calculate the timeframe in which it will take Timmy to reach his goal. There are 3500 calories in a pound, so we must burn 35,000 calories to lose 10lbs. First off, as an ....
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18 Feb 2021
Food For Thought, Feb

Staying the course with nutrition... Is often the hardest part of a healthy lifestyle change. And with nearly 80% of weight loss success being tied into proper nutrition, it’s quite possibly the most important part of the equation. One thing that makes it incredibly difficult is a lack of knowledge when it comes to recipes and the thought that it just isn’t going to taste very good. That’s why we like to provide healthy, balanced recipes once a month to help you get new food into your rotation. Healthy can be delicious and these recipes will prove it! Here is February’s Food for Thought Recipe By lunchtime, your body will need a solid combination of protein, ....
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11 Feb 2021
The Health Benefits of Turmeric

What exactly is turmeric? Turmeric is a root relative to ginger that grows primarily in India and Southeast Asia. It is most commonly used as a spice in both Asian and eastern Indian dishes but is also a popular food dye. It has a faint peppery taste and smell to it and is of a very deep orange color, which often gives mustard its yellow hue. Why should you consider adding turmeric to your daily diet? Turmeric has a very long history of being recognized as one of the world’s healthiest foods and as one of nature’s most powerful anti-inflammatory foods. Since almost all disease begins and thrives on inflammation, keeping inflammation at bay can have many ....
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To Eat, Or Not To Eat..?

To Eat or Not to Eat: A Morning Tale There are numerous theories, myths and ideas surrounding the base idea of working out first thing in the morning fasted will help burn fat faster. My best guess is this myth is formed around the idea that once you wake up and have not eaten anything since dinner your glycogen stores will be low, which means during your workout you will use fat as fuel to burn instead. I can see why people would think this idea works, it has been 8 – 12 hours since you last ate, your body still is actively working and using calories and no food is going in to provide more energy, so in this slowed metabolic fasted state body fat stores can be used in place ....
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28 Jan 2021
Start The Day Off Right!

Staying the course with nutrition... Is often the hardest part of a healthy lifestyle change. And with nearly 80% of weight loss success being tied into proper nutrition, it’s quite possibly the most important part of the equation. One thing that makes it incredibly difficult is a lack of knowledge when it comes to recipes and the thought that it just isn’t going to taste very good. That’s why we like to provide healthy, balanced recipes once a month to help you get new food into your rotation. Healthy can be delicious and these recipes will prove it! Here is January’s Food for Thought Recipe Breakfast is often referred to as the most important meal of ....
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21 Jan 2021
Too Much Of A Good Thing?

The number one question... We areasked when approached by a new client is how many times a week do I need to train? Unfortunately, there isn’t a one-size-fits all answer. Honestly, it depends. It is hard to give an exact answer because several factors play a role: How intense is each workout? Are you warming up correctly? Are you following a nutrition plan? The thing we need to watch out for is over-training. While over-training can occur in a variety of different ways, it typically results from a combination of hormonal, neuroendocrine, and nutritional imbalances, secondary to heavy training. The Signs of Over-training - Although it can produce positive outcomes, intense ....
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15 Jan 2021
Ditch The Scale Already!!!

Countless people every day ... Are starting a new exercise routine or starting a new diet, with the goal of losing weight. Weight is such a fickle idea; what is a healthy weight? What is the best way to lose weight? How can I drop the most weight in the shortest amount of time? So, what do we all do, we go out and buy a new scale believing that is the first step to staying on track to get to our goal body weight, but is that scale really a tool that is going to help on your journey? Or is it going to become an instrument that leads to failure? Listen I get it, we all get it, diets suck. They just do, and no one enjoys going on them. Diets and new food cleanses have been around ....
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3 Dec 2020
Maintain, Not Gain!!

You’ve almost made it through the entire holiday season-only one month to go... How are you feeling about your health and fitness goals at this point? October 31 st – January 2 nd are the danger zones in the fitness industry. It’s when we start to see our clients slipping on their year-long trek toward health and fitness. Is it surprising? No. But, we want to make sure that the times they are choosing to skip the workout are only setbacks on their journey. While many will find it difficult to stick completely to their health and fitness plan through the end of the year, there are some ways we would like to share with you to maintain and not gain during December. ....
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Pre - Thanksgiving Edition ...

I don’t know about you ... But I am transfixed by all of the books, articles and advice available when it comes to healthy eating – especially the ones that give you healthier alternatives to your favorite foods. With America’s feasting holiday upon us (Thanksgiving), there is no better time than to put together a list of Eat This, Not That, the Thanksgiving Edition. I’ve compiled a short list of a few very tasty, yet more healthy, alternatives to the main dishes that will laden your table this Thanksgiving. The Main Event: TURKEY TOM Americans, as a whole, look to this tasty bird as the main dish every Thanksgiving Holiday. It takes a million hours to ....
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11 Nov 2020
Setting SMART Goals

How many times have you started a fitness program.... Just to give up a week or two in because you weren’t achieving the results you wanted? Be honest. Most of us have done it. Living in an instant gratification society makes it tough to wait for things we want. But, the truth is that with fitness, you’re playing the long game. Sure, it’s fun to see quick results with crash diets, but does it last? Not usually. Today, I want to talk to you about setting SMART fitness goals. SMART is an acronym that is used across the industry to help you understand each step of setting a realistic goal – one that you can accomplish and sustain. Specific - ie: I want to ....
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5 Nov 2020
Sugar is NOT your Friend.

Well, you made it through another Halloween – Did the neighborhood kids leave you with a full bowl of sugar-laden treats? Get rid of them – now! I mean, give them away, send them to the military overseas, trade them at the dentist’s office for a toy, or throw it away – anything but eat yourself into a sugar coma. Sure, it may give you a temporary burst of energy (sugar high), but when it wears off…yikes! You will likely feel sluggish, it can lead to weight gain, stomach pain and a whole host of other problems. Sugar is NOT your friend, especially if you are on your journey toward better health and overall fitness. Check out these sugar-related facts ....
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25 Oct 2020
High Intensity Interval Training

A fast, efficient way to work out... High intensity interval training (HIIT) has become the go-to method for quick fat loss. Utilizing short, intense bursts of exercises with less intense moves or complete rest in between, this method of exercise is an incredibly efficient way to cash in on all of the fat-burning, metabolism boosting benefits. Since the mid-1990s, researchers have confirmed the benefits of HIIT as part of a weekly exercise regimen aimed at body fat loss. When compared to traditional forms of exercise, a Canadian research team found that traditional forms of exercise may burn more calories, but HIIT burns more fat. But, losing body fat quickly is not the only ....
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14 Oct 2020
Fat Loss vs. Weight Loss

There are so many products and gimmicks out there that promise quick weight loss... It’s been a buzz word for more years than I can count! If you’re unhappy with the way you look, your first thought is “I need to lose weight”, but what if I told you that may not be the right answer. Today, I would like to explain to you the difference between weight loss and fat loss to help you gain a better foundation to set achievable health and fitness goals. So, really…What’s the difference? Like many health-related terms, people get confused when it comes to weight loss and fat loss and tend to use them interchangeably. When you step on a scale, the ....
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7 Oct 2020
Results or Excuses

If there is one thing most of us cannot stand, it’speople making excuses... And if there is one thing we all do it is make excuses. Everyone does it, everyone has done it in the past and most everybody will continue to do so in the future. There are millions of quotes about excuses that bosses, trainers, parents and coaches have probably thrown at you in your life, and I could sit here and throw some gems at you like “make an effort, not an excuse” or “excuses are the nails used to build a house of failure” . The point is, no matter how many clever sayings or quotes I throw at you, it won’t change anything. It might make you feel bad, or maybe ....
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30 Sep 2020
BUTT Why ... ?

Everybody wants to be the most powerful athlete on the field , no matter the sport. The most powerful baseball player hits the most homeruns, the most powerful golfer has the longest drive, and the most powerful boxer has the best chance at delivering a knockout punch. Power is defined as force times the velocity of a movement. In simple terms, this means that the amount of force you put into something becomes more powerful as the speed of the movement increases. If 800 pounds of force is placed on an object slowly, the object will move slowly, but if 800 pounds of force is placed into an object quickly, as a heavyweight boxer’s punch, the object will be damaged, destroyed, ....
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28 Sep 2020
Don't Worry .... Lift Happy!

How many times ... Have these words been said usually from female clients, “I just want to tone, not be bulky”. Then they tell us about how they found this great home routine where they just use a can of soda to perform 100 reps to achieve this “toned” look. Let’s look past the fact you have a can of soda and get to the issue of what does toned even mean? Often when you dig a little deeper with your clients most of them will tell you what they mean is, that they want to have a little more muscle but with more definition and not bulk. OK, how do we achieve this? The only way to get their toned look is to add some lean muscle mass while losing fat ....
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An Easy Desk Workout for You to Do

You can get a good workout in without leaving your office. Here’s what you need to do.

Let’s say that you're strapped for time and only have five minutes to get a workout in. I’ve got the perfect five-minute workout for you that you can do right at your desk. Start with some push ups, then do some squats, lunges, and burpees. These four exercises will stimulate all the muscles in your body, get your heart rate up, and stimulate muscle growth. Doing this multiple times a day for only five minutes at a time will result in some great benefits without having to spend a lot of time at the gym. To learn more about each exercise, read this article.
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3 Ways to Maximize Your Time in the Gym

Are you putting your gym time to proper use? If not, here are a few different tips to help you do so. Most of us don’t have two to three hours every day to spend in the gym. We all have busy lives, so when we do go to the gym, we need to use our time effectively in order to get a good workout without having to waste too much time. I recently came across an article from Ace Fitness that gave some great tips on how you can maximize your time in the gym. You can read the full article here , but here are the three best tips that we gathered for you: "Complex training involves combining resistance and plyometric training."
1. Focus on ....
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How Sleeping Helps You Lose Weight

Getting enough sleep each night can help you lose weight, so here are a few tips to help you change your sleeping habits for the better. Research suggests that getting the ideal amount of sleep each night can increase your productivity and improve your mental health, but did you know that sleep has the potential to help you lose weight, too? Most research shows that getting less than seven hours of nightly sleep correlates with being heavier, gaining weight, and struggling to lose weight. Sleep is important in supporting exercise and healthy eating habits because a lack of sleep can make it more challenging for you to control your behavior and minimize stress. ....
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The Power of Walking

Walking is a great way to become more heart-healthy. Here are a few of the specific benefits it brings. You might think walking is too simple of an exercise to really do anything for you, but there are actually plenty of great benefits that come from walking every day. Doing so can lower your blood pressure, decrease your heart rate, and more. We recently came across an article from the American Council on Exercise that outlined the many different benefits of walking on a regular basis. You can check out the full article here , but here are a few of the highlights that we picked out: Heart disease is the leading killer of both men and women in the ....
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Stay Healthy This Grilling Season With These 13 Delicious Recipes

Football season is just firing up, and today we’d like to share 13 delicious, fitness-friendly recipes you can make at your next game day party. With summer drawing to a close, football season is just firing up—and for those of you who like to get together with friends and family to watch the game, that probably means you’ll be firing up your grill soon, too. But this doesn’t mean your health has to sit on the sidelines. Today we’d like to share 13 game day recipes from everydayhealth.com that will let you load up on flavor, not pounds. 1. Bowl Game Snack Mix
2. Black Bean Nacho Pizza
3. Baked Sweet Potato Fries
....
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How to Keep Your Fitness Routine Fresh All Year Long

The seasons are changing, so why should your workout routine stay the same? With fall approaching and the summer heat beginning to fade, many of you have likely been taking the chance to take your workout outside. Switching up your fitness routine like this is a great idea, and jogging is a perfect way to enjoy the now-mild weather. "Make sure you maintain a balance."

As the seasons change, so should your workouts. However, make sure you maintain a balance. Don’t forget to occasionally head inside and hit the weight room for some strength training. To see our whole message about the importance of switching things up, watch this short ....
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How You Can Do Well at Running

Are you prepared to do well at your upcoming race? You may need to set a goal. There are a lot of runs that you can sign up for such as 5k’s, 10k’s, half-marathons, or even full marathons. No matter which one you choose, there is one thing that is important to all of them and this is to set a goal.

While a lot of people go out and do a leisurely run, if you want to do well, or you want to at least beat your friends, you have to have a plan of action.
You have to have a goal. "Having a goal will push you to train which will then make it an easier race for you. "

Having a goal will push you to train which will then make it an easier ....
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How to Have Your Cake and Eat It Too This Summer

Healthy desserts sound like an oxymoron, but they’re real. Here are a few of our favorites. With summertime here, one of the biggest weaknesses a lot of people have with sticking to their diets is highlighted. Yes, I’m talking about desserts. Someone always seems to bring something sweet and tasty during summertime get-togethers. This year, have that person be you.
The truth is that you can make delicious, healthy, low-calorie desserts that will fool even the sweetest of tooths. The great thing is that people won’t even know the difference. Below are a few different recipes that will satisfy your sweet tooth without leaving you feeling guilty: ....
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Is It Better to Work out in the Morning, Afternoon, or Evening?

Is there a single time of day that’s best for working out? Let’s find out. When is the best time to workout? In my personal opinion, it’s not a matter of time of day—it’s about when you, personally, will be able to make it into the gym.
For example, those who aren’t morning people probably won’t be able to push themselves to their full capacity at the crack of dawn. Similarly, those who work nights and evenings likely won’t have time for exercise later in the day. "Working out according to what is realistic for your schedule and preferences is key."
Each time of day, however, does present unique ....
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Fun Summer Activities That Will Also Help You Get in Shape

Getting and staying fit doesn’t have to be hard. In fact, it can be fun. The weather is finally nice and warm. That means it’s time to get out there and do some fun activities. A lot of these will help you burn calories without even realizing it. I recently found an article on Huffington Post that details 50 fun summer activities that burn 50 (or more) calories. You can read the full list here,
but I picked out 10 of my favorites to share with you now. Here are a few ways you can have fun and get fit this summer:
1. Have a dance party. Just 11 minutes of dancing will burn 46 calories. 2. Fire up the grill. In 19 minutes of grilling, you can burn 50 ....
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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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How Your Mattress Affects Your Workouts

Have you been waking up in the morning sore, stiff, and still tired? While this may happen the day after an intense workout, your gym routine may not be to blame. You may be sore and tired because of your mattress. I'm sure you probably don’t usually spend time thinking about how your mattress affects your workouts and daily productivity. However, having an old, worn out, or improper mattress could be the main culprit for your soreness. While a lot of mattresses nowadays have a 20-year or lifetime warranty, that does not mean that the mattress will last that amount of time. The general rule of thumb is that most mattresses will last you around eight ....
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Vitamin D and How It Works With Your Body

Summer is in full swing. Here in Nebraska, we get a lot of hot, long days, and we’ll have more sunlight than darkness for the next several months. Heading to the pool, taking a vacation to the beach, and lounging in the backyard are common summer activities. We all want to soak up that beautiful sunlight, and many people dream of getting that amazing tan. This all sounds great, but are you sure you’re getting enough sun? Or are you getting too much? Many people don’t realize that sunlight is our main source of Vitamin D. Vitamin D is a fat-soluble essential vitamin that plays multiple roles in the body. In addition to maintaining bone ....
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The Health Benefits of Owning a Pet

The dog has long been known as man/woman’s best friend. Little did we know that having this furry friend could lead to so many positive things, including how they impact your happiness. From the moment you bring them home, the bond begins. Soon, you wonder how you lived without them. There are numerous positive health impacts that are associated with owning a dog, so let’s discuss how man/woman’s best friend can improve your overall health, while also offering entertainment and companionship. There have been studies that have linked owning a dog to having a stronger heart by lowering blood pressure, cholesterol, triglycerides, and ....
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Foods That Keep You Full

How many of you have failed with your diet because you were just flat out too hungry all the time? It’s actually a lot more common than you think. When we diet, we tend to think less is best. This isn’t always the case. Now, I am not going to go into detail on how much of everything you should be eating because each person is different and each goal is unique. Instead, I am going to focus on a few select foods you can eat within your current nutrition plan to help keep you full until the next time you eat. Here are a few of my favorites: 1. Oatmeal. This should already be a staple in your diet not only at breakfast, but at any meal ....
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Our Favorite Summer Runs

With summer in full swing, there are lots of 5K, 10K, half, and full marathons out there to sign up for. Even if you have never been a runner, it's really never too late to start up. There are lots of different programs out there to get you started. One of the most commonly talked about and widely used is the "Couch to 5K" running plan. If you have been wanting to participate in a run, look at that program or get in contact with me and I get can you set up on another possible program that will work best for you. You can either run to support a good cause, to participate with friends, or to gain better overall health. With gaining better health in mind a ....
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Fight Inflammation With Natural Anti-Inflammatory Herbs

Inflammation is part of the complex biological response of the body’s tissue to harmful stimuli. The function of inflammation is to eliminate the initial cause of cellular injury. Inflammation aids in clearing out necrotic cells and tissue damaged from the original insult and initiates the tissue repair process. Factors that can cause inflammation are types of stress, such as emotional stress, physical stress, digestive issues (eating pro-inflammatory foods, food allergies, etc.), unbalanced hormones, and household chemicals. What few people understand is that hidden inflammation is at the root of many chronic illnesses like heart disease, obesity, ....
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When Can New Mothers Get Back in the Gym?

Getting back in shape after going through a pregnancy is tough. You have been working your butt off for so long and then suddenly you find out that you are pregnant. While you are extremely blessed and excited about it, there will be some thought in the back of your mind about getting back into your pre-pregnancy form after giving birth. If nine to 10 months have gone by and even though you have done some exercising during your pregnancy you have still gained a couple extra pounds that you were not expecting, there is hope! How you gave birth will determine when and how intense your postpartum workouts can be. First, you should always talk to your doctor ....
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The Key Component Your Fitness Routine Is Lacking

Consistency is a big factor in obtaining great health and fitness results. Yes, some exercise is obviously way better than none. However, the more consistent you are with your exercise, the better results you will have. If you are basketball player trying to improve your free throw percentage, shooting just one day a week won’t improve your percentage very much. If you practice three times or more a week, your percentage is very likely to improve. The more you practice, the better you will get. Additionally, if you are trying to lose weight but only eat healthy once a week, the weight isn’t going to come off. The same holds ....
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What Supplements Will Have You on the Fast Track to a Healthier Lifestyle?

Most people don’t know what vitamins and supplements they should take on a daily basis other than hearing from friends and co-workers what they take. Everyone is different, and not all of us need what everyone else takes. However, I feel these five supplements are beneficial for everyone to take daily: 1. Fish oil : This supplement contains the essential fatty acids EPA and DHA, which are powerful fats that help your body burn stored fat for energy rather than relying on stored glycogen from carbohydrates. Fish oil helps speed metabolism, improves insulin sensitivity, helps with inflammation, reduces stress, improves hormonal balance, and lowers the risk of ....
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Which Fats Are Good Fats?

You can eat healthy fat to lose body fat. However, what is a healthy fat and how much should one consume daily? I'm going to explore that topic today. Monounsaturated fats are key because they reduce the risk of cardiovascular disease and help to maintain a lean body. Some of the benefits you may not know about are that fats help manufacture and balance hormones, form cell membranes, form and protect the central nervous system, transport fat-soluble vitamins (A, E, D, and K), and control body inflammation. Foods with healthy fats include avocados, olive oil, macadamia nuts, almonds, fish oil, and beef. Some of these fats can cook in your food, and others are better ....
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How Can You Prevent and Treat Plantar Fasciitis?

Are you one of the hundreds of thousands of people who suffers from sharp, aching foot pain on a daily basis? More specifically, do you suffer from plantar fasciitis? You are not alone. What exactly is plantar fasciitis and what can you do to help with the pain? Plantar fasciitis is caused by a drastic or sudden increase in mileage, poor foot structure, or inappropriate running shoes, leading to painful steps. This can overload the plantar fascia, which is the connective tissue that runs from the heel to the base of your toes. Typically, you feel this pain when you get out of bed first thing in the morning, but it can occur at any time. This can happen to any ....
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What 2 Common Fitness Beliefs Are Total Myths?

Having been a personal trainer in the fitness industry for over 11 years, I have heard numerous fitness beliefs. However, it turns out that quite a few of those beliefs are myths. I could go on and on about the crazy things I have heard, but instead I'm going shed some truth on two of the most common ones. The first myth is that focusing solely on abdominal or “ab” exercises gets you a flatter stomach. While doing ab exercises will make your abdominal muscles stronger, it doesn't necessarily correlate with losing belly fat. You can’t choose a specific spot to lose fat. It’s true you will burn calories doing ab exercises, but doing only those ....
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8 Small Changes to Improve Your Life & Health

Are you looking to become the healthiest you can be in 2017? Perhaps looking to build some muscle or lose some pounds? You are not alone. Here are eight simple tips you can start using tomorrow to help you get on your way to a better you in 2017: 1. Stair climbing requires eight to nine times more energy expenditure than sitting and burns about seven times more calories than lifting. You burn about 0.17 calories for every step you climb, so you burn roughly a calorie and a half for every 10 upward steps. 2. A single serving of coffee creamer is 35 calories and is 1 tbsp. I would guess the average Joe doesn’t use just one serving, so let’s ....
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Getting Around a New Gym 101

Most people will say that their number one resolution for the new year is to start working out. What happens when you actually follow through on that goal and walk into a gym for the first time in 2017? It’s not uncommon to feel overwhelmed. I don’t blame you one bit; after all, you are out of your comfort zone. This is the first step to getting in better shape, but you need to step back and wonder, “Am I really ready for this?” Before step one, there are actually several steps you should take to prepare yourself for this new change. Think about it —do you go into an interview without studying the company first? No, so why go into a ....
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Let Us Help You Kick Start 2017

I want to take a moment to tell you about a great program we have starting soon here at Black Clover Fitness. Our Kickstart 2017 program begins on January 20th. T his is a four-week program that encapsulates all the fundamentals we teach here at Black Clover in our life program.
There will be someone in this program that loses 10% of their body weight. There may even be someone who loses 20% of their body weight. The transformations we’ve had over the years have been incredible,
and we want you to join us this next year. If you get a hold of us now, you’ll also have the opportunity to win three months of training with us that you can use whenever. Jump on our ....
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What Is Osteoporosis?

As we age, our bone tissue begins to decrease. Without a healthy diet and lifestyle habits, like exercising, you can develop a condition known as osteoporosis. This condition is a thinning of the bones coinciding with a reduction in bone mass due to calcium and bone protein depletion.
Osteoporosis leads to an increased risk for fracture, postural changes, physical abnormality, and decreased mobility and range of motion. While this disease is often more prevalent in females due to postmenopausal hormone changes, osteoporosis can also impact men. The two most important steps to take to help prevent osteoporosis are: 1. Leading an active lifestyle that consists of daily ....
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Tips for Eating Healthy While Eating Out

Nearly everyone finds it very difficult to stay on track with their nutrition when they go to eat at a restaurant. If you're one of those that can stay 100% on track with your nutrition, you're part of a very small minority, and congrats to you! For the rest of you, while you may slip off your nutrition plan when you go out to eat, there are several tricks that can keep you from completely derailing. I've constructed a few helpful tips for you to follow in order to stay closer to your plan.
Plan Ahead.
Most restaurants have their menus and nutritional information posted on their website, so check it out before you arrive at the restaurant or look it up on your phone while you ....
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How to Tell Whether You’re Hurt or Injured

We hope that you don’t get hurt or injured during your workout, but in the event that you do, it’s important to know the difference between the two. If you find that you’re sore from your last workout and are worried that working out again will exacerbate your soreness, the question you should ask yourself is, “Am I hurt or am I injured?” We define being hurt as feeling a muscle soreness or minor pain from a previous workout that will feel better in a day or so.
These pains are not serious and should go away after a short period of rest. On the other hand, we classify an injury as a pain that lingers in a joint or muscle for a period longer than ....
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20 Sep 2016
Don’t Sabotage Your Own Metabolism

Many people skip the most important part of their day, and that’s breakfast. They skip breakfast for many reasons like time and lack of an appetite in the morning, to name a few. Unfortunately, these people don’t realize how much harm is being done to their metabolism throughout the day. Breakfast is the fuel that fires that little inferno in you called your metabolism. By not consuming a balanced breakfast at the start of the day, your body’s metabolism slows and increases its desire for sugars later in the day. A balanced breakfast consisting of protein, carbohydrates, and fats is essential to kick your day off right. A tip for those of ....
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Warming Up Is Key to Injury Prevention

Do you always get in a warm up before your workout? If you don't warm-up before you start, you need to make time for a good warm-up before your workout. There are numerous reasons to start with a warm-up prior to working out, with the key three reasons being that it will help enhance performance, help with injury prevention, and give you time to get focused and mentally prepared for the workout. What is the best way to warm up for your workout? Dynamic movements are by far the best, in my opinion . A dynamic movement involves moving a joint through its full range of motion. For example, doing some body weight lunges, body weight squats, push-ups, and jumping jacks ....
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The Best Beer to Drink This Summer

Wait, did I really say that? Of course I did. Now, let me backtrack a second. For the record, drinking large amounts of beer (or any alcohol for that matter) isn’t going to get you to your beach body. What I am going to show you are some of the better beers to pick in terms of calories and carbs to keep your beach body, which you worked so hard for over the winter, intact for the summer. Here are some of the top beers you should choose when trying to watch your figure: Bud Select 55:
This beer is very low in calories. In fact, it only has 55, hence the name. The kicker is that this beer only contains 2.4% ABV (alcohol by volume), which is roughly half of a regular ....
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25 Jul 2016
Recipes for a Tasty and Healthy Summer

Summertime means grilling time. What is the first thing you think of when you think about grilling? Burgers, hot dogs, and pasta salad? You are not alone. Why is it “normal” to be limited to only making those things when it comes to a BBQ? Because it’s easy, that’s why. Why not take your next BBQ to the next level with some “out of the box” recipes and ideas that will surely make people think twice when it comes to “normal” foods to bring to a BBQ? Now, these recipes may take a little more time, but the creativity involved will make people say, “WOW! I never would have thought about this.” I have provided two different main dish recipes and a couple of side dish recipes that ....
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Ending Childhood Obesity in Nebraska

Childhood obesity is an epidemic that is running rampant throughout the United States. According to the Center for Disease Control (CDC), obesity has doubled among children and quadrupled among adolescents over the last 30 years. Obesity within children increases risk for cardiovascular disease, elevated cholesterol, elevated blood pressure, pre-diabetes, as well as bone and joint disorders. In addition to physical impact, there is significant risk for psychological disorders such as low self-esteem and stigmatization. Children who suffer from obesity have a significantly higher likelihood of being obese as an adult. Obesity as an adult can lead to increased likelihood for developing ....
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How Training with Black Clover Fitness Helped Paul

“The program that I initially had was both fitness and nutrition. When we went through that, thatworked out very well. I have more energy now and a better overall feeling of health along with regularexercise and a goal of being more active.” -Paul Martin ....
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24 May 2016
The Best Sources of Protein

You probably all know how vital protein is for your body, but do you know what the leanest and best sources of protein are for you? While some people may have different opinions, I'd personally tab egg whites as the best source of protein.
One large egg packs six grams of protein with a very small amount of fat. There are many different food groups that you can get an ample amount of quality protein from such as dairy, meat, seafood, beans, grains, nuts and even vegetables. The animal-based sources of protein are the most complete protein options as they contain all of the amino acids that make up protein. Regarding meat-specific proteins, the best options (in my opinion) ....
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Pros and Cons of Taking a Break From Exercising

Today, I’d like to quickly talk about taking a break from exercising. Sometimes, scheduling causes you to take some time off from working out, even for an extended period of time. There are some advantages and disadvantages here. Taking a break lets your muscles and overall body to recover. However, it might cause you to lose muscle mass, gain weight, and slow down your metabolism. “ Taking a break allows your body to heal and recover. ” If you have any questions about today’s video, or anything fitness related, give me a call or send me an email! I'd’ be happy to help you out. ....
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This Is How We Roll

Anyone who has ever experienced muscle soreness can attest, there is nothing fun about being sore. For many frequent exercisers, they are looking for the best way to prevent and treat soreness. While a foam roller cannot help with DOMS (delayed onset muscle soreness), a foam roller can be a valuable tool for reducing soreness immediately after a hard workout. From professional athletes to fitness fanatics, the foam roller is a vital tool in their repertoire. However, there are many ways to misuse a foam roller. First of all, you will want to select a foam roller with the proper density. The density of the foam roller makes all the difference in the world. For someone using a ....
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Carbs for Maximum Performance

This is a warning to all you low-carb fanatics out there: you're not going to want to hear this. I am going to tell you why it’s crucial to get your carbohydrates for maximum performance. Obviously, goals impact your nutritional needs. Whether your goal is to get stronger, go longer, or lean out, you must adjust your nutrition plan to achieve these goals. Pretending this isn’t true or assuming there is always one solution leads to a ridiculous amount of misinformation about performance nutrition. First, let’s take a look at carbohydrates’ role in the body. As you know, there are three macronutrients - proteins, carbohydrates, and fats. Each of these carries out a specific role in ....
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How Do Your Core Muscles Work?

In my line of work, I'm often asked for ways to strengthen the core muscles. First of all, let's define "core." The collective group of muscles that move, stabilize, and support the rib cage, pelvic girdle, and spinal column are what we refer to when we say core muscles.
To understand the function of the core, you must be familiar with each structure that the muscle is responsible for, when either moving or stabilized. For instance, the rectus abdominus, or the "6-pack muscle" has multiple functions. It can play the role of stabilizer in an exercise such as the common plank, which is seen at gyms across the country. For the classic crunch, the rectus abdominis is the muscle ....
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What Exercises Are Useful for Arthritis Sufferers?

As we all age and our bodies begin to gradually break down, a lot of us begin to suffer from symptoms of arthritis. There are 3 different types of arthritis that affect the body: osteoarthritis, rheumatoid, and psoriatic.
Osteoarthritis is the most common of these 3 forms
and is often referred as the 'wear and tear' form of arthritis as it is caused by injuries, overuse of the joints from excessive movement, or the extra stress placed on joints by obesity. While exercise can benefit all forms of arthritis, the following will focus specifically on osteoarthritis since it is the most common form. No matter what, always check with your doctor before starting any ....
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How Much Water You Should Be Drinking Daily

The human body is composed of 55-65% water. H2O is one of the key building blocks of human cells and serves many essential functions within the body. Water regulates body temperature, contributes to swallowing and digestion, lubricates joints, acts as a shock absorbent for organs, clears toxins from the body, and aids in metabolizing proteins and carbohydrates. With the importance of water being known, why do so many people fail to consume the recommended daily value? Water is often an overlooked nutrient that is key to healthy bodily function. Research conducted has shown that only 5-10% of the American population are consuming the daily recommended intake of water to support ....
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Women and Weight Training

Hey ladies, listen up. If you fall into the category of being afraid to lift weights because you are afraid you will gain “too much muscle”, or feel like you will get “bulky”, then you need to sit down and have yourself a little read. I have worked in the industry for over 8 years, and this topic comes up about once a month. At first, I would get a little frustrated, but now, I just laugh it off. Here is the deal. You ready??? IT ISN’T GOING TO HAPPEN! Do I need to repeat it again? IT ISN’T GOING TO HAPPEN! Ladies, you simply do not have enough testosterone in your body to build massive amounts of muscle. It’s true. Don’t believe me? Get your blood work done. ....
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The Top Reasons New Year's Resolutions Fail

Welcome to 2016! Almost everyone will have at least one or two New Year’s resolutions because there is always something that everyone wants to accomplish. Everyone will have high hopes in thinking that in the New Year they will finally start that workout routine they have been putting off for too long, save more money to go on that vacation that is four years overdue, or even start a new job and really get your career on the right track. People have these goals, but only eight percent of people actually achieve their New Year’s resolutions. EIGHT PERCENT!!! I will talk about the most common reasons why they fail and what you can do to make sure you are part of that ....
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What Should You Do on Your Off Days?

&amp;amp;amp;lt;!-- .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; height: auto; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } --&amp;amp;amp;gt; < We all know that you can't work out every day, and we should know that it can actually negatively affect your results if you try to work out every day. Unfortunately you actually do need to take at least a couple of days off per week.
With this there could a couple different viewpoints about your “off day”: “I don’t want to lose all my progress with taking a day ....
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Welcome to Our NEW HD Video Blog! - How Do I Perform High Intensity Interval Training (HIIT)?

Are you looking to get the most out of your cardio workout at the gym?
How about a type of cardio that not only burns fat at an alarming rate, but also helps preserve that hard earned muscle tone? Well folks, look no longer, HIIT is here! HIIT stands for High Intensity Interval Training . It is a fantastic method used to rid body fat from your body is a timely manner. Now, you must push yourself out of the comfort zone you have been doing cardio in, and really maximize your time effectively. Long bouts of cardio sessions are of the past, get with the program and start HIIT today. A typical HIIT session can last as long as 20 to 30 minutes.
There are a couple different ways of ....
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The Sneaky Way to Stay Fit Over the Holiday

When it comes to fitness, the Holidays tend to throw a gigantic wrench into one’s routine.
Whether it is traveling or preparing for family gatherings or the constant urge to want to snack on all of the holiday goodies. Be that as it may I have created a quick yet effective way to burn those unwanted calories and/or relieve some of those holiday stresses (aka family members). All kidding aside, this workout can be as long or as short as you would like it to be, ideally it should only take you twenty minutes
to get a heart pumping caloric burn. Now, you don’t need any fancy equipment or even a lot of space. All of these exercises can be done with furniture (ex. a chair or table) ....
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15 Ways to LIVE Healthier

15 Ways to LIVE Healthier By: Trevor H. Davis 1. Adjust Sleeping Time
-
Life expectancy may be reduced by sleeping more than eight hours a night. A study found that people who get only six to seven hours sleep a night live longer than those who sleep eight hours or more, or less than four hours. 2.
Drink Tea -
Recent research studies reveal the antioxidants in tea may inhibit the growth of cancer cells, support dental health, increase bone density and strengthen cardiovascular health. 3. Drink Red Wine -
One glass of red wine a day may have certain health benefits by protecting against certain cancers and heart disease, and can have a positive effect on cholesterol levels ....
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ATROPHY is NOT A Trophy!

A recent poll was taken in 24 countries based on 4 categories:
1. Television watching 2. Internet Use 3. Aversion to Playing Sports 4. Calories per day Among these four categories America ranked first in calories per day and television watching placing us at the top the charts for the “LAZIEST COUNTRY IN THE WORLD.”
It saddens me to know that with all of the privileges people think they deserve as far as cheaper health care, insurance, etc… That a great majority of you are so unwilling to put in the effort to make your lives a little bit healthier.
Staying active
increases your chances to avoid illness and live a longer more plentiful lifestyle. America has made it ....
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The Big Debate: Time vs Intensity

The Big Debate: Time vs Intensity
Alright everyone, we all have been there or know someone who has gone to work out and spent hours at the gym perfecting our fitness and not really getting the results we want. If you ask me that is a pretty raw deal! What if I tell you that you can get the same, if not a better workout in half the time that you usually spend at the gym?
Well here is the principle everyone, your body actually has a threshold if you were to call it for anaerobic and aerobic activity; this means your body has limit, about 1 hour and 15 minutes, for the amount of weightlifting and cardiovascular exercise you do! This said, your body does not truly benefit more or ....
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Reduce Your Intake of Useless Calories

Here’s a useful tip which most people tend to forget about when dieting: Reduce your intake of useless calories.
Many individuals add on to their meals calorie total by drinking sodas and juices. Clearly, research shows that this just adds calories. In other words, you tend not to reduce your food intake to compensate for this. In terms of calories, it's a whopping change to go from a regular Coke to a Diet Coke. Just think to yourself for a second. If you’re drinking 12 Cokes a week, and believe me, this happens very frequently, you are consuming roughly 1680 empty calories. Now, why do I say empty calories? Well the calories in these sugar filled drinks carry little to ....
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What can Protein Do for You?

Have you ever wondered why health and fitness professionals emphasize protein in your diet? If I’ve heard it once I’ve heard it a hundred times!!!! How much protein should I be taking in, followed with, why so much? Well let’s start with basic function of the gastric system:
Its number one function is to break down food as fast as possible
and then empty that food into your small intestines which then transfers to the blood stream. It’s a simple catalyst to produce energy from food
. Here is something else you need to know, some foods are easy to break down and others are not. For example, sugar is broken down so fast that the only thing faster would be an IV running ....
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Another Six Pack Summer!

7 Best Ab Shredding Exercises
Ladies and gentlemen, summer is upon us and that means only one thing, “Swimsuit Season”! If knowledge serves me correct, a great majority of the people out there decided to wait until summer was here to hit the gym in preparation for rockin’ those beach bodies on a boat, at a beach or poolside. Be that as it may some of you have been training hard all year around pushing yourself to the outer limits in search of the ultimate six-pack to flaunt for your summer in the sun. Well, you are in luck! I am about to share with you 7 of the best AB exercises to sculpt that mid-section to look like it was carved out of stone! 1. HANGING LEG ....
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"You mean alcohol may actually help me lose weight? Really?"

First and foremost, alcohol is not void of calories. Not only does alcohol contain 7 calories per gram (a close second to the caloric impact of fat), most drinks also have a fair amount of sugar. The sugar may be natural, such as in wine, or may be part of a mixer, like that used in margaritas and daiquiris. It is quite obvious that regular, excess consumption of alcoholic drinks can lead to weight gain. Due to the many examples of excess, alcohol is frequently associated with the "beer belly." However, scientific evidence suggests that responsible, regular, moderate drinking may actually improve weight control and may assist with weight loss
. (Moderate drinking is defined as ....
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Personal Responsibility and NutritionNew Post

First and foremost, one of the toughest parts about a weight-loss program is the nutritional aspect; eating right all the time is TOUGH!
What we do not realize is the fact that a person’s nutrition is about 70% of the weight-loss and exercise is only about 30%. So what this means is we need to put a higher focus on what we take in nutritionally the other 23 hours of the day, while we are not at the gym. Here are three ways we can beat this food challenge that will hold you accountable for what you truly take in, and at that moment you will see what needs to be addressed and changed. Write it Down
One of the most popular ways to hold people accountable for their ....
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BCAA's

BCAA stands for Branch Chain Amino Acids. They are one of the most overlooked and most effective supplements for anyone looking to build muscle and increase performance.
Most people don't know how BCAA's affect their body, when they should be used, or what they even are. A Little Background:
Amino acids are the building blocks of protein and muscle growth. When you eat protein, your body converts the protein into its basic amino acids so you can absorb and use them. The amino acids you get from protein sources are called Essential Amino Acids (EAA). The reason they are called essential amino acids is because our bodies do not produce them naturally, and they must be obtained ....
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Fun with Cardio

Here’s the deal, I’ll be the first person to tell you that I absolutely DO NOT
like doing cardio. ASK ANYONE!
However, I will admit that it is a huge component when it comes to weight loss and overall health. If you want to lose weight you MUST DO CARDIO!
No matter how much you hate doing cardio it is really the only truly effective way to hit and maintain that target heart rate and achieve maximum caloric burn. Now I am sure that most of you out there are just like me in the sense that you would rather avoid doing cardio if you can because you find it someone boring and monotonous. If so, I am here to show you that it doesn’t have to be that way anymore. There are so many ways to make ....
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Importance of Pre-Workout Nutrition

Are you wanting to maximize your potential in every workout?
More than likely 100% would answer yes to that; however, not everyone allows themselves the opportunity to perform at their maximum level because they are not fueling their body properly before the workout. You always hear about breakfast being the most important meal of the day but do not ignore the importance of the pre-workout meal.
Many individuals feel as though if they workout on an empty stomach that they will burn more fat during the workout. That belief is partially true but did you know that once the gycogen levels have been depleted that you then start burning off muscle tissue during your workout
. I don't ....
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Importance of Post-Workout Shake

After you’ve taken the time to complete your workout suited to meet your goals, the next step is making sure you’re fueling that workout properly. You have about a one-hour window immediately after the workout is finished to provide your body with quality sources of protein and carbohydrates to kick-start the repair and building process.
Some guys make the mistake of skipping their post-workout shake thinking this will enable them to burn fat faster, but the opposite is true: If you want to reduce your calorie intake during the day, the worst place to take away calories is right after a workout because it’s during this time that your metabolism is running fastest -- so fat gain ....
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Biggest Loser Weight Loss

Well there is no need to debate the fact that reality television has peaked our curiosity as to what is real in life and what is not. Do you ever find yourself asking, “Was that set up?” “There is no way that could really happen!” Well the fact is reality television isn’t reality, even when it comes to the most believable life changing examples.
Believe me, I know about it first hand. (I will save those stories for another time). The truth is that ratings pay the bills and if it’s at the expense of your health, well so be it! In my eyes one of the most controversial shows on network television today is The Biggest Loser. “Oh I know, you love it, it’s just so amazing how they ....
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Are you getting enough rest?

Are you getting enough rest??
“What does your 2:30 feel like? Sleepy, groggy, dying for a nap?"
Sound familiar? We have all seen these 5 hour energy commercials, but why do we feel this way? Perhaps it's a flaw in your nutrition, or perhaps it's because you are not getting enough shut eye. These are common characteristics we see on the “outside”, but what is going on in the “inside”
, may be doing more harm than good. Did you realize that not getting enough rest can affect your hormones in a negative way? It’s true.
It harms them in more ways than one. Below, I posted a link which shows research and facts which back this. How important is a good's night sleep? Read on, ....
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Eccentric Benefits

I bet you didn’t realize that you could bring ‘negativity ‘ into a gym and actually make better results while doing so.
It is possible, however, I am not referring to a negative attitude but instead a ‘negative’ movement with an exercise, otherwise known as an eccentric movement. For example, while doing a bench press the eccentric phase occurs when you lower the bar down to the chest or when you raise the lat pull down bar back to the starting position. Another way to describe the eccentric phase of an exercise is by simply saying it is the portion of the exercise in which the weight is being lowered.
An eccentric movement lengthens the muscle fibers during the exercise while a ....
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Water to Lose Weight….REALLY?

What if I told you I have an effective weight loss supplement that is far cheaper than anything you have seen in stores and on TV? Would you be interested? After all, everyone is looking for that next “new” supplement to help them achieve their weight loss goals. Well folks, here it is. WATER.
No lie, water can and will help you lose weight. How you may ask?
I have listed a few ways in which this works for you: 1. Water suppresses the appetite.
People who drink more are proven to be less hungry. It works as an appetite suppressant. 2. Water helps tone muscles.
If your muscles are dehydrated, you won't see any toning, no matter how much exercise you do. Up your intake in water ....
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Diet Pop Misconceptions

There are a lot of general misconceptions of food and beverage products out on the market. One of the biggest misconceptions is that diet pop is actually better for you than regular pop.
Diet pop may be lacking the sugar and calories that are contained in regular pop but in turn diet pop is laced with aspartame. Aspartame is an artificial, non saccharine sweetener used as a sugar substitute in several foods and beverages, including diet pops. Several adverse affects have been cited from the use of aspartame as a sweetner such as: Fibromyalgia Syndrome, dizziness, headaches, menstrual problems, nausea, and even symptoms of Multiple Sclerosis.
Aspartame is comprised of Phenylalanine, ....
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Childhood Obesity

Let's be honest, we have all heard of childhood obesity and realize it is a problem, but how big of a problem is it really? Is it finally time to do something or is it too late? One of the most concerning stats of childhood obesity is that studies show that nearly 30% of the entire childhood population are overweight or obese and it is expected that if obesity problems continue uncontrolled, by the end of this year alone, nearly 50% of children population may be overweight or obese. Now this stat alone tells me, this is a huge problem that could well turn into an epidemic. In fact, almost 25% of obese adults were obese as children. This shows two things:
1. If not ....
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Setting Goals

With new year’s right around the corner most people are reflecting on this past year and looking ahead to the new upcoming year. Not everyone sets new years resolutions for themselves because of previous year failures in being able to follow through and complete their resolution.
However, if you are ‘smart’ in setting goals you should be able to achieve them. An easy acronym to help with your goal setting is S.M.A.R.T. Be Specific with your goal; too many times goals are too vague and allow for failure.
If you state that you are going to work out 3 times a week state exactly what days of the week those will be. Make your goalsMeasurable. For example if you are wanting to ....
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The Importance of Exercising As We Get Older

Being in the fitness industry, I hear all type of questions. However, one stood out to me and I feel I need to address this sooner rather than later. The question was, “Why is it important to perform resistance training as we age?”
This is a great question, because there are multiple benefits that come along with exercise as we age. In fact, it is very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions. Below are some examples: • Arthritis - Tufts University recently completed a strength-training program with older men and women with moderate to severe knee osteoarthritis. The results of this sixteen-week program showed that strength training ....
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Break Up the Monotony of Winter with Alternative Workouts

With the colder weather upon us this time of year everyone finds it hard to find different ways to get in cardio especially for those who are summer lovers and do not like to be out in the cold. During the warm times of the year it is easy to go outside for a long walk, run, or bike ride but with that being more difficult this time of year what can you do in order to keep up your cardiovascular endurance? So while you can do those cardio based activites inside on a treadmill or a stationary bike boredom will strike at one point or another after several months of the same routine without changing scenary other than changing the channels on the tv while inside. While the workouts ....
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Good Fat vs. Bad Fat

If I were to tell you, you could change your body and become a healthier individual by incorporating fat into your diet, would you do it? All too often, we hear how bad fat is for us. Don't get me wrong, excess fat intake is bad for your health, we all know that. But there is a type of fat out there that can benefit your health. Below I am going to break down the types of fat listed on nutrition labels on our foods and help you make the correct decisions. 1st off, the good fats
: • Monounsaturated Fats
– Also known as MUFAs. Monounsaturated Fats lower total cholesterol and LDL cholesterol (the bad cholesterol) while also increasing HDL cholesterol (the good cholesterol). ....
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HIIT Training in Omaha, NE

Are you looking to break through that plateau to peak your fat burning in your workouts or are you wanting to increase overall cardiovascular endurance and speed? If either of those is correct performing High Intensity Interval Training, HIIT, workouts is the solution. Interval training has always been an important component to help make an individuals fitness levels excel and with more individuals knowing the benefit of HIIT more people are in the best shape of their lives. There are several ways to perform HIIT but the general rule with this type of training is that you perform a cardiovascular activity typically at 75% or higher of your maximum heart rate for a short duration ....
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Complex Carbs vs Simple Sugars

It seems lately, all we hear when talking diets are carbohydrates and how bad they are for you. Well is this really the case? In fact, certain types of carbohydrates may help you lose weight. But choosing the proper types of carbohydrates will determine this. Let's break down the two types of carbohydrates which you will find in your local grocery store. Let's start off with the “good carbs”
. These carbs are known as “complex carbs”
, because foods containing complex carbohydrates maintain their natural water content, fiber, vitamins, and minerals. A big plus is they help you maintain your fullness after consuming them. Carbohydrates that fall into this category are fruits, ....
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Running in Omaha, NE

With the warmer weather months right ahead of us I am sure that runners are ready to get outside to train for a race this coming year. Have you set a goal to run in a 5K or longer this year? If not lets make this the year that you set that goal and accomplish a run. Not only would it be a great goal to achieve but it will obviously improve your overall fitness levels. As is with most individuals who exercise their goal is to burn body fat and improve the overall health of their body. Running is a great component to any fitness plan as it is a great fat burning exercise. In addition to the physical benefits that running gives an individual it is also a great stress reliever. Several ....
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Tone Up for Summer in Omaha, NE

With summer right around the corner, many people are searching for the right workout and diet to get them in summer shape in the shortest amount of time. After all, we all want to look our best in the sun right? Below, I am going to show you some moves that can help tone up your body while using the Power Plate device. “Power Plate machines use the principle of accelerated training to stimulate the body's natural response to vibration. The vibrations transmit waves of energy throughout the body, activating muscle contractions between 25 and 50 times per second.” Follow these simple ten moves to help get that body tone in no time: 1.Squat – Nothing compares to the basic squat. ....
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TRX Suspension Training System

Watch on your mobile device >> With us now in spring and summer coming up right around the corner do you have that beach body that you are ready to show off to others? With the winter blues hopefully behind everyone and on the verge of summer fun it's time to really trim the body fat down and tone up. A great piece of equipment that can get everyone in shape is the TRX Suspension Training System ; which we have at Black Clover Fitness and use for many of our workouts. Without lifiting a single dumbbell you can tone up your muscles and lose bodyfat while doing exercises that will target every muscle group in the body. It's as simple as using your own bodyweight as your ....
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Weight Training Myths

Watch on your mobile device >> “Won't I get big muscles from lifting weights”? In all my years of personal training, this is the most common question, remark, comment, etc., I tend to get from females. The short answer, NO! It is often viewed, that when lifting heavy weights, you will build big muscles. This may be the case for men, but not for females. Let me explain. This all has to do with testosterone. You see, men produce this at a rate where they can build muscle by lifting weights. Women on the other hand, cannot and do not produce enough testosterone naturally to do so. In fact, it is impossible for a woman to build huge amounts of muscle by simply touching ....
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Spot Reduction Myth

Watch on your mobile device >> Probably the biggest misconception about exercise is the notion of being able to spot reduce fat . A lot of the credit to why some believe that spot reduction is possible is based upon those infomericals you hear on television about the so-called new revolutionary device that will give you 6 pack abs. While the equipment may strengthen your abdominal muscles, the fat that surrounds your abs is not 'owned; by those particular muscles. Simply based upon that general anatomy fact spot reduction of fat is by no means possible. Fat is lost in the body mainly dependent on their genetic makeup. When an individual exercises and begins to burn fat ....
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Muscle Hypertrophy

Muscle Hypertrophy, you have heard the word tossed around before, but what is it? Muscle Hypertrophy is described as “the increase in size of muscle cells.” Here is a scientific approach to Muscular Hypertrophy. First off, there are also two different types of muscular hypertrophy, sacroplasmic and myofibrillar. Now, during sacroplasmic hypertrophy, the volume of sacroplasmic fluid in the muscle cell increases with zero accompanying increase in muscular strength. During myofibrillar hypertrophy, actin and myosin contractile proteins increase in number and add to muscular strength as well as a small increase in the size of the muscle. Sacroplasmic hypertrophy is characteristic of ....
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Atrophy

Watch on your mobile device >> In the exercise community it seems that most people have the goal of losing fat and if they are losing fat they are succeeding. However, in the terms of muscle if they are losing, their muscles are undergoing atrophy and in turn they are not succeeding. Atrophy is simply defined as the wasting away and losing of muscle in the body. There are two separate ways for the body to undergo atrophy. One way is because of a neurogenic disease and the other is because of disuse (UMMC). People with sedentary jobs and senior citizens with decreased activity can lose muscle tone and develop significant atrophy. For individuals in the disuse ....
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Healthy 4th of July Recipes

Watch on your mobile device >> TD's Summer Grilling Specials
Everyone loves to fire up that grill and toss on a special something for dinner. And with the July 4th weekend less than 2 weeks away, here are 2 of my favorite healthier grilling options: Blackened SalmonSandwich
Ingredients:
1 pound fresh salmon; this will make 4 servings 2 teaspoons blackened or Cajun seasoning 1 small pitted avocado 1 tablespoon low-fat mayonnaise 4 whole-wheat buns, toast them, it makes a difference! 1 cup arugula 2 tomatoes, slice thin ½ cup thinly sliced red onion Directions:
Oil grill rack, preheat grill to high. Rub salmon on both side with seasoning, grill until cooked ....
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Resistence Training on the Road

Watch on your mobile device >> With summer now officially here and lots of people taking their vacation time to travel it is tougher for most people to make it into the gym or sometimes even find a gym to get in resistance training while on their trips. There are numerous exercises that you can do in your motel room or even while out camping. In otherwords there shouldn't be any excuses to not get in any resistance training no matter where you may be. The basics that can be done without any equipment at all are the standard push-ups, squats, and crunches. However, doing just these 3 exercises may be boring after awhile if you are on a longer trip. Every motel and camping ....
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Congrats to Our Very Own BIGGEST LOSER – Lost 100 pounds!

Watch on your mobile device >> Hey guys, meet Toni – our very first 100-pound loser who is a MAJOR winner and a true inspiration! We’re so proud of her that we wanted to treat her to a special time in a stretch limo, out on the town with celebrity status for the day. She ROCKS and we want to congratulate her on her weight loss success. Check out her journey on this week’s video blog. You can do it too! Come on in and get started TODAY. ....
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The Pittman Journey

View on your mobile device >> It all started, August 30th, 2009, team Trevor and Toni joined forces to tackle a goal which seemed so far away. After 2 years, and many sweat and tears, the 100lbs goal has become reality. To say it was an easy transformation is too far fetched. There were days when it seemed so far off, yet Toni kept pushing. There were days when the workouts seemed too hard to obtain, yet Toni kept pushing. There were days where the scale wasn't moving, yet you guessed it, Toni kept pushing. And today, after the 100lbs mark has been reached and over 60 total inches dropped, Toni keeps pushing. The journey has had many hills and valleys, which many face ....
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Speed Training

Watch on your mobile device >> Any person involved with sports will admit that the person who is fastest will generally have a great edge over any slower participant no matter what the sport. However, speed training is highly overlooked for the general public when they are prepping for a distance race or just getting in shape to participate in a city league playing softball, basketball, or any other sport. They will typically just go for a long run to attempt to get in shape for their run or games; not allowing themselves the chance to compete at a higher level that they are capable of performing. Speed training is needed to help initiate the type II muscle fibers, ....
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Insulan and it's Relationship to Blood Sugar

Watch on your mobile device >> Many of us hear about insulin spiking in our body when we eat certain foods, yet we don't fully understand what this is and what it means. Hopefully this will help debunk the questions and give a better understanding. First off, insulin release is mainly a body response produced by the foods we eat. Now, we can control this to a certain degree by consuming certain types of foods and when to eat and when to not eat these foods. I will get into this here is a bit. The culprit = Carbohydrates.
Carbs are basically sugar, and sugar is the culprit in insulin spiking. Now, like I mentioned before, you can control this to a certain degree. When ....
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Peter's Top Foods for Refueling the Body

Watch on your mobile device >> I would definitely say that I am in the majority of the population when I say that I love to eat. With working out 6 days a week I need to continue to refuel my body from each workout and prepare it with the proper nutrients to be able to workout the next day. My top 7 choices to help refuel my body are consuming a protein drink or bar, chicken breast, brown rice, sweet potatoes,bananas, fruit smoothies, and almonds. I'm not too picky when it comes to selecting a protein to drink. However, my preference is usually Myoplex. Most protein supplements are very good for you, it usually just comes down to what tastes best while keeping the ....
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The Ultimate Tailgating Tool!

Watch on your mobile device >> Nobody loves tailgating more than myself, heck, it is a blast isn't it? The problem is, the food choices are not always in our favor. Well folks, I came across a fantastic device that will deliver some amazing tailgating food and in a healthy way. Head on over to www.cancooker.com . Yes, that is my shameless plug, but honestly, it is amazing. Here is a little run down on cooker and how you can make it work in YOUR favor. Think of it as a healthier option to a crock pot. The Can Cooker cooks all of your food with steam. No more deep frying your turkey for the game, you can steam it. This goes without saying is a huge step up in the healthy ....
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Game Day and Game Time Workouts

Watch on your mobile device >> It is that time of the year again, where the weather gets cooler, and football is the main focal point for everyone, or for at least most everyone. When this miraculous season comes around, that also means hours upon hours of traveling, all day tailgating, or football parties at a friend’s house. Which all this can only mean a couple of things: Not exercising as much as you should on game day, over eating, and regretting the next morning of how much you did over eat. This has happened to everyone, and the temptation seems to become harder and harder at this time of year. Don’t you worry though, there are a few things that you can do to ....
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Healthy Appetizers for Football Season

Watch on your mobile device >> With football season now in full force home parties are being held tocheer on their team with friends and family members. While theseparties are a good time they are also usually a huge hindrance tocontinuing on with healthy eating. So the next time that you arethrowing a party or going over to someone else's place to watch thebig game try making some of the following appetizers to help keep youon the healthy eating trail. Some of the easiest things to fix up foreveryone to have would be some sweet potato fries, ants on a log, or shrimp with cocktail sauce. In addition to those simple appetizerfixings another healthy option would be to ....
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Interval Training Versus Running

Watch on your mobile device >> We all know that cardio is an important factor in our workout routine. It helps keep the heart rate up, metabolism rocking high and makes for a great feeling afterwards (even though we mostly curse at it before and during it). What many people do not know, is that there are different ways to get your cardio in other than getting onto the treadmill, elliptical, stair master, etc. and just run, step, or pedal for what seems like forever. One of the most effective ways to burn calories faster, keep the heart rate up, and to challenge the body is do what is called interval training. I know from personal experience that sometimes running on the ....
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Make It A Fitness Holiday Season

Watch on your mobile device >> With the holiday season around the corner, I'm sure plenty of you are going crazy with what to get for your loved ones. Well, I am going to offer a few suggestions for the health and fitness buff in your household. Here are a few options that everyone can enjoy: For the runner – How about a new treadmill? There are many options when it comes to treadmills. I would suggest a quality brand when it comes to treadmills. And, if you are going to be logging plenty of miles on it, I would opt for a commercial quality style as well. The extra cost upfront will payoff in the end with the extra quality components. Also, go with a warranty. You ....
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Power of Positive Thinking

Watch on your mobile device >> I'm sure that you have all heard Winston Churchill's quote or something along the lines of it, "Attitude is a little thing that makes a big difference." This is a very profound statement as it is so true. I'm also sure that you can all relate that when you embrace a positive attitude everything in life just seems so much better. Then when you feel down and out about things you will only hear others telling you to be positive and happy. So why not be positive more often? In relevance to the world now, specifically football, Tim Tebow is a great example of positive thinking. His positive nature is brought forth from his strong faith in God but ....
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Seven Myths about Weight Loss

Watch on your mobile device >> There are many things that you will hear people say when it comes to weight loss. Some are going to be true, but also you will hear many that will be myths as well. Now how do you know whether they are true or not? Some people learn from experience, but also many people know through knowledge. Below are seven ideas that people believe to be true when it comes to weight loss, but unfortunately they are myths: 1.“Eating late night will cause you to gain weight.”
It really does not matter when you eat, just as long as you keep within your calorie limit. Any extra calories that you intake your body will store as fat, so if you are within your ....
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The Importance of PWO

Watch on your mobile device >> People often ask me what the most important meal of the day is. Without hesitation, I answer with breakfast. This is a no brainer here. We must jump start our metabolism from a long night of sleep, and what better way to do that than with a nice healthy breakfast. But I'm not here to talk about the importance of breakfast, rather, I am here to discuss the 2nd most important meal of the day, the post workout meal. Why is the post workout meal so important you ask? After a workout, your body needs to repair your muscles from the stress you just put upon them. Following intense exercise, the body is in a catabolic state, meaning it’s ....
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Medicine Balls

Watch on your mobile device >> There are many different types of fitness equipment out there that everyone jumps on the bandwagon to use because it is 'new and revolutionary'. Some of the new equipment is great; however, one of the least used yet most versatile exercise equipment to use is the tried and true medicine ball. A lot of people think of Sylvester Stallone in the movie Rocky using a medicine ball for his workouts, but they aren't just for him. The uses for a medicine ball are nearly limitless while being able to use one for cardio, strength, and even balance conditioning. The balls can range from 1lb all the way up to 200lbs. The most used weights usually range ....
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Kettlebells, What They Are and How They Are Important

/div> Watch on your mobile device >> A lot of you have probably seen these around, either at your local sports equipment store, or at the gym. Question is, do you really know what a kettlebells is, or how they can help bring a different type of workout into your routine. First, let’s find out exactly what a kettlebell really is. Kettlebells are baseball to bowling ball sized cast iron weights with a single looped handle on top, ranging in weight from two pounds to over 100 pounds. These are common strength training aids that have really caught on in the United States over the past decade. What is so special about these unique pieces of sports equipment? The reason ....
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Benefits of Exercising While Pregnant

Watch on your mobile device >> You all know that exercise is great for you and your body but some are unaware of the huge benefits exercise provides to your baby if you are pregnant. The benefits of exercising while pregnant for the mother includes helping keep the back and stomach muscles toned and strong. Based upon that benefit it also helps minimize any stretch marks during and after the duration of the pregnancy. Exercising will also minimize the physical discomforts of pregnancy such as fatigue, nausea, leg cramps, backaches, etc.. In addition, there is a much lower rate of having to have a c-section performed if you exercise. Then there are the obvious benefits ....
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Confusing Your Muscles into Shape

Watch on your mobile device >> Working out is not always easy, and getting into shape can be one of the hardest things that a person can do. People can do their same work out they have been doing for the past 6 months, run the same way as usual, and still do not see the results that they are looking for. When the body is put through the same workload with the same workout routine, the body will go through a “plateau effect.” This is when the body reaches its maximum potential with muscle growth because the body is not being challenged anymore. The best way to break through this plateau is by continuously confusing the muscles, also called “muscle confusion.” Muscle ....
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Osteoporosis and Exercise

Watch on your mobile device >> What is Osteoporosis?
“Osteoporosis, which literally means “porous bone”, is a disease in which the density and quality of bone are reduced. As bones become more porous and fragile, the risk of fracture is greatly increased. The loss of bone occurs “silently” and progressively. Often there are no symptoms until the first fracture occurs”* There are some more common areas where fractures occur, such as the hip, spine, and wrist. As one ages, the incident of these fractures increase in both men and women. Some of these fractures can cause serious consequences. The spinal and hip fractures being the most common. Spinal injuries can result in ....
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Tabata Training

Watch on your mobile device >> Are you one of the dedicated gym goers always looking for the newest fad in fitness? You know, looking for the “it” program that will get you ripped and cut up for your summer body. Well, instead of looking for the new program, how about we take a step back in time and revisit one of the most effective programs that will deliver a great, fat burner workout in a short amount of time. Tabata training was founded by a Japanese scientist named Izumi Tabata, along side fellow colleagues at a department of physiology in Japan. It was designed to push you to your cardio limit, by using the high intensity interval training protocol. But this program ....
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To Drink, Or Not To Drink. That is the Question.

Watch on your mobile device >> A lot of people come across this dilemma when a social interaction comes across, and if you want to be physically active as well, it makes this decision even harder. The negative effects of alcohol on the body are well documented, but it seems most people know about those, but what about the positive effects? Even though there are not many of these, the biggest one deals with sleep. Low-dose consumption (See website below) appear to increase total sleep time and reduce awakening during the night. The sleep-promoting benefits of alcohol dissipate at moderate and higher doses of alcohol. Now I am not saying that I promote going out every ....
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Calories Burned During Exercise

Watch on your mobile device >> With the weather warming up to do more activities outside maybe its time to switch up some of your cardio and not just slave away on the treadmill or elliptical in the gym. How about taking your exercise outside and just do some daily chores around the yard or other outdoor activities to help burn some calories. While you burn calories in the gym for your workouts you can burn just as many and sometimes more calories while doing projects around the house or playing games outside. For example, rather than hiring a mowing crew to mow your yard, get out your mower and get mowing. For a 185lb individual mowing for 30 minutes they will burn ....
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Tennis Strength and Conditioning

Watch on your mobile device >> As an avid tennis player, I have realized over the years that training in the gym is just as important as training on the court. What I am going to do is outline 3 of the my favorite exercises when it comes to training for tennis in the gym. For lower body, I focus on barbell squats and lunges. We all know the benefits of squats and how they build lower body strength, but they also work loads of different muscles as well. I typically go heavier when squating, followed by some speed squats using the barbell only. I also feel lunges are a very important part of my training protocol. When a tennis players sets up to hit a forehand, backhand or ....
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Importance of Exercise in Your Golf Game

Watch on your mobile device >> Golf, a person’s leisure sport in which most people think that all you need is a hard swing and luck in order to be good. Sadly, most people believe that anyone can just pick up a golf club, and expect to be good in a short amount of time. Just like any sport, it takes dedication, practice, and a lot of strength in your shoulders, back, legs, and most importantly, your core to become great. You may be the biggest guy on our golf course, being able to bench press 300 pounds, or having the forearms of Popeye, but you are still getting beat by your leaner friend. So what gives with this? Let me explain: Take a look at most golfers out on the ....
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Running Strength and Conditioning

Watch on your mobile device >> Are you looking to increase your general sprint speed or just add the extra speed needed to kick at the end of a 5K to beat the other competitor running along side you? Well if you are looking to gain speed for either of those instances there are many exercises out there that will help you obtain those results. Performing sprint drills at the beginning and/or end of your running workout will drastically help with your overall running form and quickness. Examples of sprint drills to perform would be high knees, butt kicks, and power skips while repeating these drills 3 times for 50 meters each. When it comes to overall speed strength is a ....
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Signs of Dehydration

Watch on your mobile device >> We all know the importance of staying properly hydrated throughout the day and especially while exercising. The human body is compromised of roughly 55-60% water on average so not keeping your body hydrated will definitely lower performance levels in your body.. When it comes to knowing if you are properly hydrated or not there are several signs to knowing if you are hydrated well enough. A common sense approach to knowing if you have an adequate amount of hydration is whether you are thirsty or not. It is true that when individuals say that if you are thirsty you are already on your way to beingdehydrated. If you are exercising and stop ....
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Sugar and Dehydration

Watch on your mobile device >> All you weekend warriors listen up; this blog post will teach you the difference on the do's and don'ts for exercise related dehydration. First and foremost, what is dehydration? Dehydration is defined as the excessive loss of body fluid. Symptoms of dehydration include dry mouth, decreased urination, low blood pressure, rapid pulse, and lethargy. Simply drinking small amounts of fluid may be sufficient if you are suffering from mild dehydration. More severe cases call for special electrolyte formulas and even a trip to the hospital for an IV if the case is severe. So how do we not make that trip to the hospital? Simple, stay away ....
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Drink, Drink, Drink, All Day Long

Watch on your mobile device >> This has by far been one of the hottest and driest summers that Eastern Nebraska has experienced in a long time. Now since we cannot control Mother Nature or her unwillingness to answer us when we repeatedly hope and pray for rain, we can control our game plan on how to deal with it. Water is the most important aspect when the temperatures reach as high as it has been this summer since our bodies are made up of around 70% water. So it makes sense that with rising temperatures we tend to lose a lot of water before we even know it. There is only one proper way to hydrate yourself: drink, drink, drink, drink more and more water. Dehydration ....
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Vote Black Clover Fitness for Best Fitness Facility in Omaha

We know that our members love our facility for being the most state-of-the-art fitness destination in Omaha. We also know that people that work out and work hard at BCF are loyal fans that swear by our top-of-the-line equipment, modern fitness classes & routines plus wide range of programs available. But what we want is for the rest of Omaha to know about it. That’s why we’re inviting you to get out there and VOTE for us in the Best of Omaha contest put on by Omaha Magazine. This contest has been around since 1992 and it’s a great way for locals to recognize the best of the best in our community. Not only that, this is a great forum to share your allegiance with the ....
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Slow Cooker Recipes

I'll be the first to admit, there are some days where I want nothing to do with cooking. In fact, it is the last thing on my mind after a long day of work. I am sure most of you can relate to this. Well, I have for you, 2 easy, unique recipes you can put into your slow cooker and have ready for you when you get home from work. It doesn't get much easier than this. Take a look below and tell me what you think. Curry Chicken
Ingredients
4-6 chicken thighs or boneless skinless, chicken breasts 2 peaches, skinned and sliced into 1/4 inch slices, reserving 8 slices for garnish 1/3 cup raisins 1 shallot, thinly sliced 1 tablespoons olive oil fresh ginger root - thinly sliced - 4 slices ....
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Fall Series Cardio

Everyone has their own lineup of shows that they follow very closely. With summer at its end, that means less time outside and more time inside the house and/or gym because of the weather becoming cooler. This is the time of year that new TV series start back up and grab our attention like never before. Now how can we watch our favorite shows and get that extra cardio outside of our workouts in? Simple, something I like to call Commercial Cardio! If you have a DVR system, simply record your shows ahead of time. When you are finally ready to watch them, simply set up a TV in front of either your treadmill or elliptical, press play, and crank up the level on the elliptical or the ....
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Immunity Boosting Foods

With cold season coming down on us we all know that exercise helps our immune system fight off a cold or flu but do we know what the best foods to help actually boost your immunity are? It may be surprising but one of the best immunity boosting foods is actually garlic. Garlic contains both allicin and sulfides which are infection fighting compounds. Garlic stimulates the production of white blood cells that fight infection, and it also helps to eliminate toxic free radicals from the bloodstream. Vitamin C is a common supplement that most people think of taking once they are sick but taking it regularly will be a great way to build up your immunity levels to prevent you from ....
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Eating Healthy on a Budget

It is that time of year again with the holiday’s right around the corner. This is the time where people start budgeting for Christmas shopping, traveling, and all the extra activities that are associated with the end of the year. With this being said, one can even budget their food and still be able to eat healthy. I do agree with the fact if you want to eat healthy you have to throw in a couple extra dollars at the grocery store in order to get the proper types of food needed to be healthy. But what exactly do you have to spend extra on and what can you budget a little bit more and still get the same quality? Here is a list of my top 5 foods that you can budget on while still ....
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Joint Support Supplements

Every now and then I get asked the question, “What can I take to help my joint pain”? Well, I am going to list of a few of the main ingredients in the some of the more popular supplement blends to help you decide what to look for. S-Adenosyln Methionine.
It is more commonly know as SAMe, is a dietary supplement known for its effect in decreasing joint pain. Users generally dose 600mg a day, twice a day, and studies have shown the effect similar to that of celexocib, a commonly used pain reliever, and that S-Adenosyln Methionine improves knee strength and mobility. Glucosamine Sulfate.
This is a extensively studied chemical found naturally in the fluid that surrounds the knee. ....
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Pre-Workout Supplementation

In the fitness world and to the layperson you always hear about how important it is to consume protein rich drinks or foods following a workout; however, pre-workout supplementation is typically overlooked. Just within the past few years has pre-workout supplementation really been a bigger hit for the fitness enthusiast. There are many benefits of pre-workout supplementation such as it improving strength, endurance, energy/stamina, protein synthesis, nutrient delivery, and metabolic rate. As with other supplements on the market every pre-workout brand has its own ingredient and formula ratios. Every formula has the same primary function of helping increase blood and oxygen flow to ....
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How Sleep Affects Your Metabolism

How much sleep do you get a night? Do you even know? Does it vary from night to night? If you are someone who is just starting out on a workout routine or have been working out for years, sleep is as important if not more important than eating the right foods or getting adequate amount of exercise. Last year, the average amount of sleep was seven and a half hours. Shift workers average less than five hours each night. The reality is the average person needs a minimum of seven hours. Although, studies show the body works best with nine hours of sleep a night. So do you fall in the seven and a half to nine hours of sleep every night? Let’s take a look at what happens when you sleep ....
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Best Weight Loss Smart Phone Apps

Are you one who need a little motivation while you are out on the road, or a little kick in the behind to stay on your fitness goals? If you are, then I have listed 3 smart phone apps that will help keep you on track on a daily basis. Look, sometimes hiring a personal training isn't always an option, but a reliable source that is at your side throughout the day may be the next best option. Let's take a look at them. *Lose It.
https://play.google.com/store/apps/details?id=com.fitnow.loseit&hl=en Lose it is a very, user friendly app that allows you to track your nutrition throughout the day. Not only can you log your nutrition, but also your exercise. You can keep track not ....
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Vitamin D

Does everyone have a sunny warm tropical vacation planned for this winter? If you don't and even if you do you will probably only be there for around a week; with that said how are you obtaining your Vitamin D this winter? There are several foods that contain Vitamin D and even some foods that are fortified with Vitamin D, such as cereals and milk. However, about 80%-90% of Vitamin D is obtained by sunlight. With the cooler weather most people are usually completely covered up or just not outside near as much as they would be during the warmer monthsminimizing their exposure to the sun. It is tough this time ofyear to expose your skinto the sunbecause of the cooler temperatures but ....
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Soccer Moms and Hockey Dads

Parents these days go well above and beyond the norm when it comes to coaching and supervising their child's sports teams. Sometimes however, it goes a little far. Don't get me wrong here, parents need to be in their child's life for support, but how far is too far? I have many clients who spend numerous evenings at volleyball games, hockey games, you name it, they are there up to 4 nights a week. This doesn't always include practice their kids need to attend. Now, we have all seen “that parent”, who takes their kids games to the extreme. Whether it be taunting the refs, yelling at the coaches, or scolding their kids in front of other parents. These are all things that occur all ....
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Listening to Music While Working Out

Almost everyone has their favorite genre when it comes to listening to music; especially while they are working out. Several studies have shown that listening to music during your workouts can actually help increase your endurance during a workout by around 15%. In addition, upbeat music can help distract you from the fatigue and keep you from boredom from the longer workout days. Findings byCostas Karageorghis, PhD also show that there is a sweet spot for what particular music is best. He labels this as music with 120-140 beats per minute. So if you are rocking out with your iPod for your workouts keep with faster upbeat music. Pandora, internet radio, has even made it easier to ....
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The Right Shoes for You

Finding the perfect shoe for your workout can be a real challenge. What brand do I buy, wide or narrow, what color works best? These are just a few of the many questions the everyday Joe will be thinking while walking into any shoe store or department to pick out that perfect shoe just for them. Well lucky for us, there are actual shoe experts out there who are knowledgeable, can get you into the perfect shoe, and can actually educate you about the right kind of shoe. Now is there really one brand that is better than the other? Easiest way to answer that is that each brand of shoe can be used for a specific purpose. There are certain shoes that are made just for running, there are ....
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Getting Kids Ready for Sports

Do you have children that are currently active in sports or getting ready to join a sport? Do you want them to be at the top of their game? Ever wonder if they should strength train? When is the right age children should start strength training? According to the National Strength and Conditioning Association (NSCA), strength training can be started with kids as young as 7 or 8 years old, as long as they show some interest, can perform the exercises safely, and follow instructions. Specific exercises should be learned without resistance, such as squats, push-ups, and cleans, until proper technique is mastered. One of the most important things to remember is that strength training ....
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5K Run to Remember

Black Clover Fitness is teaming up with the Keep Kids Alive Drive 25 organization and the Stacy Bartels Agency of Farm Bureau Financial Services to honor Kiley Remmereid and the many others that have been killed in traffic incidents. The event is called “The Keep Kids Alive Drive 25 5K Run / Walk to Remember” and will be held at Skutt High School on April 27th. The mission of Keep Kids Alive Drive 25 two-fold: Kylie Remmereid 1) To change the way we drive on neighborhood streets, and beyond, through support of communities in creating comprehensive traffic safety solutions that engage residents as front-line solutions to the problems we create - speeding, stop-sign ....
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The Big Myth about Spot Reduction

“I really need to do more abs so I can have a flat stomach for the summer.” “I just need to work on my thighs; they are just way too big.” “I do abs all the time, but yet I haven’t lost anything around my waist.” These are a lot of the common statements made by clients and the everyday person on the street when it comes to what they want done to their bodies when they get into an exercise routine. Everyone has at least one certain spot on their body that they are not happy with, and they believe that if they work that one area more than the rest, then that one area will see more results in a faster amount of time. Sadly, this is a myth that is commonly known as “spot reduction.” Now ....
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Importance of Building Muscle

Don’t think building muscle is that important? Well, listen to this; did you know that the typical person will lose up to 30% of their muscle strength between the ages of 50-70? Maintaining muscle strength at an older age is extremely important to not only maintain mobility, but to lead a healthy lifestyle. Building muscle has many health benefits, and I am going to breakdown a few important issues that will help you understand why. •First off, muscle is much leaner than fat (obviously right?). A pound of fat is generally the size of 2 fists side by side, whereas a pound of muscle is the size of 1 fist. Building muscle will in turn, make you leaner and help shape your appearance. ....
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Relieving Muscle Soreness

I'm sure that you all know that sore muscle feel that you have for days after starting up a new exercise program. However, do you know the best ways to relieve your sore muscles? While there are numerous ways to relieve your muscles I'll tell you my top ways that you can help your muscles recover from the workouts. Before I get into the best ways to help your muscles recover I want to briefly touch base on what exactly causes the muscle soreness. The 'delayed onset muscle soreness', DOMS, is caused by microscopic tears in the muscle fibers during the eccentric (lengthening) portion while lifting weights. One of the best ways to help your muscles recover and minimize the soreness ....
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Top 5 Reasons Why We Mindlessly Eat

Have you ever grabbed a bite to eat without even being hungry? Or thought to yourself why am I eating this, I just ate not too long ago? Well you’re not alone; many people every day partake in mindless eating or unnecessary eating without even realizing it. The average person makes around 250 decisions about food every day and out of these 200 + food decisions, most of them we cannot really explain. Most of us don’t overeat because we’re hungry; no we overeat because of family and friends, packages and plates, names and numbers, labels and lights, colors and candles, shapes and smells, distractions and distances, and cupboards and containers. All these are contributors to my top 5 ....
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Unique Grilling Recipes for 2013

Ah, Summer is finally here, with that comes busting out that grill and doing things that most men (and a lot of women too) enjoy doing…and that’s grilling! Now everyone knows about the typical items that are thrown on the grill and taste delicious (steak, chicken, burgers, brats, etc), but how about something a little bit different and just as satisfying? Now I’m not talking about confusing recipes that require 50 ingredients and consist of items you may not have ever heard of. There are plenty of great recipes that only require a small amount of items, short amount of time, but endless compliments from your friends after they try them. Now Kabobs are one of the greatest, easiest, ....
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Workouts on the Go

Have you ever found yourself in a hotel gym, only to look around and realize there really isn’t a lot of equipment? Perhaps there are some dumbbells, and a Swiss ball or two. Depending on your travels and stays, you may come across a few medicine balls and a Bosu Ball. But you ask yourself, what to do with these things? Well, that’s what I am going to help you out with. What I am going to do is write a small workout, using both of these great pieces of equipment. Here we go: • Bosu Ball Squats
– Stand on the flat surface of the ball, and balance your body weight on top. For added extra weight, hold a pair of dumbbells on your sides. • Bosu Ball Push-Ups
– Hold the edge of the ball, ....
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How to Prevent Shin Splints

Summer weather is finally starting to show and with that, means being more outdoors and active. With warmer weather people start running more and participating in more races / marathons. One of the most common questions we as trainers get during this time of the year is about running injuries and injury prevention, the big one being “shin splints.” “Shin Splints” also known as exercise related leg pain or ERLP, is pain and discomfort in the leg from repetitive running on hard surfaces or forcible excessive use of the foot flexors. This pain typically intensifies at the initiation of the exercise session, may subside during exercise, and resolves with rest. There are multiple ....
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Pros and Cons of Smoothies and Juicing

One of the fastest growing nutritional trends lately has been people making smoothies and juicing. No not steroids, but juicing fruits and vegetables. Both are great methods in allowing you to get an ample amount of your daily fruit and vegetable intake in a simple and convenient method. However, there are also numerous cons to both methods that you should also be cognisant about. First off, while making smoothies and juicing may sound like the same they use different methods to make the drink. For juicing you need an actual juicing machine that will process your food through either a centrifugal or masticating juicing method. The masticating method is more beneficial as it does not ....
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Choose the right cardio routine

Choose the right cardio routine
Deciding what type of cardio is best for you can be very challenging whether you are just starting a new routine or looking to continue seeing improvements in your overall ?tness goals. Sprinting and long distance running each have their disadvantages and advantages. Injury can occur in either activity, so there are some things to consider before jumping into a new routine. 1. Are you currently on a weight training routine? If you are on a weight lifting program than you are less prone to injuries because your overall muscle balance throughout the body keeps your bones, ligaments, and tendons strong. Being on a weight training program you will ....
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100 Rep Workouts

Social media has taken over everyday life now-a-days with Facebook, Twitter, and Pinterest just to name a few, but it also has been a great tool when you want to find something that you want, for instance workouts. With the grueling workdays and the never ending activities that come along with a typical day, sometimes it is hard to get a good workout in within a short amount of time. 100 rep workouts work great because most of them you can do without any dumbbells or barbells lying around and can be done in a short amount of time. So if you got 20-30 minutes, you can do one of these workouts. Now 100 reps seem like a lot, but you can break it down in a variety of ways. You can run ....
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List of 5K's in Omaha, Nebraska

LIST OF 5K'S IN OMAHA Summer is coming to an end and fall is right around the corner. Kid’s are back in school and things are starting to settle down again and you may be thinking to yourself that now is the time to get active and what better way to get active and stay active then participating in 5K or any other type of race. Below I’ve put together a list of some upcoming races all the way through the end of October. Check them out, see what you think, and if you’re interested in any of them and wanting more information please click the following link: http://www.runningintheusa.com/race/ListByCityRadius.aspx?Rank=All&State=NE&City=Omaha Saturday, September 21st – Storm ....
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Omaha Biking Trails

OMAHA BIKING TRAILS Are you wanting to get outside to exercise but don't like to run or have knee or foot pain that is keeping you from running? Biking would be the next best outdoor activity for you to do in order to get in a good workout and minimize impact; in addition, to having a fun time. While Omaha may not be a hot spot for biking it does have quite a few paved road bike and off road mountain bike trails to ride on. Just make sure that you are always wearing your helmet. Two of the most commonly used paved trails in Omaha are the Keystone Trail and the West Papio Trail. The Keystone Trail is the longest trail in the metro area reaching roughly 24 miles in length. If you are ....
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Power Plate Technology

POWER PLATE TECHNOLOGY You've seen it in magazines, elite training centers across the country, and perhaps in your local establishment. But what is it and what does it do? Power Plate devices use the principles of acceleration training. They do this by stimulating the body's natural response to vibrations. The vibrations these devices transmit causes the muscles to contract between 25 and 50 times per second. These devices create instability within the human body, and with each vibration, the body is forced to perform reflexive muscle actions, multiple times per second. Acceleration training with Power Plate devices host a number of benefits such as increased muscle strength and ....
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The World’s Most Popular Sport - Soccer

Soccer, the world’s most popular sport, is growing here in the United States. People of all ages are starting to play. It is a sport of quick decisions, action and reaction, and patience. How does one stay in shape for a sport that not only demands you to run (the average soccer player runs 7 miles in game) but also asks you to out run your opponent at the same time? To get up as quickly as you can once you've been knocked to the ground? Or to hold your positioning when going in for a tackle or header? There are 3 main things that someone looking to improve their fitness in soccer should be doing; speed work, endurance/sprint training, and hitting the weight room. In soccer (or any ....
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Tips to Help from Gaining Those Extra Pounds during the Holidays

Crazy to think that holiday season is already upon us, seriously…where has this year gone? When it comes to this time of year we all know what is going to happen. You will get together with family for Thanksgiving (while preparing and eating lots of food) while taking a few needed days off from work, then before you know it Christmas is here and once again you get together with family (while preparing food and eating lots of it once again). Before you are able to digest those 25 pounds of stuffing and mashed potatoes that you had for Christmas, New Years Eve comes around and partaking in that will consist of a lot of appetizer foods and of course a bottle of champagne to kick off ....
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New PostNutrition 101 - Post Workout Nutrition

< You just got done with an intense workout and are exhausted.Even though your workout is done you are not! You have to refuel your body, which is one of the most important parts of your workout. But how? How can you properly fuel your body to get through the rest of the day? The truth of the matter is that everyone is different. Not everyone is trying to lose weight; some people are trying to maintain their weight while others are trying to gain. So I am going to go over the basics of what you should be doing after a workout. The first thing I recommend is drinking a protein shake or chocolate milk within 30 minutes after your workout. Basically your body is the most sensitive to ....
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Staying Motivated& Setting New Goals Once You’ve Reached Your Original!

The time has come and you’ve done it! You’ve finally reached that weight loss / fitness goal that you’ve set for yourself and are thinking, “Now what? What do I do now?” This is great question and the answer is simple. Set a new goal and the reason for this is there is no better way to keep you motivated and on track than with a new challenge, something that’s going to keep driving you to be better. Now the first thing you need to do when setting a new goal for yourself is make it a S.M.A.R.T goal. What this means is make it Specific, Measurable, Attainable, Realistic, and within a Time frame. Specific as in I want to be able to do 5 pull-ups unassisted or I want to be able to run / ....
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Carb Cycling

There are many diet fads out there that you may lose weight on; however, a lot of those diet plans are not sustainable so you will yo-yo back to where you were before. A nutritional plan that you can continue to follow for long term is the best route to go versus the so called crash diet. While there are numerous good plans out there the cyclic ketogenic diet is one that is typically overlooked. This diet is typically called carb-cycling. It is great for maximizing fat loss while still allowing your body to perform high-intensity exercise. Carb cycling is a very easy concept to follow and there are several different variables to allow for flexibility. This diet simply consists of ....
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Your Workout Options After Surgery to Build Muscle and Flexibility

Would you refer us to your friends?
If you have any friends, family, or co-workers who are looking for a fast, effective way to lose weight that's safe and fun - would you reply to this email with their contact information or forward this message to them? We very much appreciate your referrals, we'll take excellent care of them. Most of you know I had ACL surgery this year and still have a long recovery process. Having any type of surgery is a setback for just about anyone but you don't have to let it lead to complete inactivity. Depending on your surgery, your doctor and/or physical therapist will have you doing strength exercises for other muscles, tendons and ligaments around ....
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How to Prevent Injuries when Performing “Big” Lifts

Are your knees, low back, shoulders, or neck ever in pain after working out? Does it occur usually after performing one or more of the following exercises: Squats, Dead lifts, or Cleans? This could be a result of improper form, technique, and weight. Unfortunately injuries are more common that not when exercising, so I would like to take this time discuss some of the most common injuries associated with them types of lifts and also how you can prevent them. Some of the most common injuries to occur while exercising, especially when performing squats, dead lifts, or cleans include but are not limited to the following: Shoulder Impingement Syndrome
- This injury is caused by an ....
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Exercise After Bariatric Surgery

Bariatricsurgery is the path some people take in order to fullyjumpstarttheir lifestyle and body transformation. Several factors contribute to needing to start with any of thebariactricprocedures such as heart conditions, severe breathing problems, and joint issues that limit one from beginning an exercise program. Bariatricpatients are a very small percentage of people in the exercise world but just like everyone else they need to exercise. They cannot neglect exercise just because they have had surgery to help with their weight loss. You could even say that exercise in more vital post surgery. While there are several phases of getting into exercise post-surgery I'm just going to go ....
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What Should You Look for in a Personal Trainer?

You made the choice to get in shape and get a personal trainer. The next step is trying to figure out which trainer is a good fit for you. The options are endless but how do you know you have chosen a quality trainer? What should you be looking for in a personal trainer? Checking the personal trainer’s credentials may be one of the first things you do, but what does it mean to be certified. There is a big misconception in the fitness industry that having a certification means you are qualified. Anyone can read a certification book, pass the written test, and be declared a personal trainer. A qualified personal trainer will not only have a certification but experience as well. ....
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New PostTrain for the Trek Up the Tower with Black Clover Fitness

Would you refer us to your friends?
If you have any friends, family, or co-workers who are looking for a fast, effective way to lose weight that's safe and fun - would you reply to this email with their contact information or forward this message to them? We very much appreciate your referrals, we'll take excellent care of them. How Trek Tough Are You?
As you may or may not know, Trek up the Tower is just a week away, and this is one of if not the toughest event that we participate in every year. Running up 40 flights of stairs, short of breath, lungs pounding, legs on fire, and you finally reach the very top of the First National Bank building and after all that pain, you feel ....
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Cardio - Get In and Out in 30 Minutes!

Are you looking to get the most out of your cardio workout at the gym? How about a type of cardio that not only burns fat at an alarming rate, but also helps preserve that hard earned muscle tone? Well folks, look no longer, HiiT is here! HiiT stands for high Intensity Interval Training. It is a fantastic method used to rid body fat from your body in a timely manner. Keep in mind, you must push yourself out of the comfort zone you're use to doing cardio in, and really maximize your time effectively. Long bouts of cardio sessions are a thing of the past, get with the program and start HiiT today. A typical HiiT session can last as long as 20 to 30. There are a couple different ways ....
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Scale vs. Reality

Let’s be honest here, the scale is a solid piece of equipment for those who have a decent amount of weight to lose. But placing too much emphasis on your weight and not your body composition is not the right way to go. There are 3 different body types we humans have: Endomorphs, Ectomorhps, and Mesomorhps. If all of these body types weighed the same, they would look totally different, and you wouldn’t be able guess they all weighed the same. My point? It’s more important to pay closer attention to body composition than what the scale says. 1st and foremost, muscle DOES NOT weigh more than fat. A pound is a pound. Muscle however, is more dense than fat. Take your hand and place it ....
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Participate in the 5K Run / Walk to Remember to Keep Kids Alive

5K Run / Walk in Honor of Loved Ones Who Have Died in Traffic Accidents
On a Monday night in November of 2011, Kylie Jo Remmereid's life was cut short because of a tragic traffic accident. In order to honor her life and those of others that have suffered this same fate, we invite you to participate in the Run to Remember: Keep Kids Alive Drive 25 mission.
This event will take place on May 3, 2014 at Skutt High School (3131 S. 156th St.)
. You can register to participate online by visiting www.active.com or www.KeepKidsAliveDrive25.org. Click on the 'Run to Remember' logo and join the Kylie Jo Remmereid Team
. Same-day registration will begin at 7:00am and end at 7:45am, and this is ....
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Proper diet prep: What does it involve?

You've done it, as has everyone else. You log online, and search for the new hot diet that works wonders in the shortest amount of time possible. Don't laugh, you know it's true! But why? Why do we do this? It's simple actually. We lack what we need most when it comes to proper diet prep
. I am going to break down what you actually need to focus on in order to make your diet work. 1st and foremost, preparation is key
. Without proper preparation, your diet will fail. Plain and simple. If you are not willing to prepare for what it takes to tackle this challenge, you have already failed. We are all busy professionals, and more often than not, we are eating on the run. When this happens, ....
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Fitness Trackers Make You Accountable for Exercising and Dieting

One of the biggest fitness gadget trends right now are all of the fitness activity trackers to wear on your wrist. You may all remember the basic pedometers that you would wear located on your hip attached to your pants to track steps. While those pedometers are still great to wear to gauge your steps throughout the day - the newer fitness trackers will keep track of your steps, distance, calories burned, sleeping patterns, allow you to enter a food log, and many other features.

So the days of just the basic step counter are long gone. Most people prefer the new trackers as they are able to save their activity on their phone or computer.
With that said it is easy to share your ....
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How Quickly Can You get 'Out of Shape'?

When it comes to muscle strength and endurance, we’ve all heard the saying, "If you don’t use it, you’ll lose it.”
The real question is however, how long after you stop exercising before you start losing that muscle strength and endurance that you’ve worked so hard for? The loss of fitness when you stop exercising is also known as detraining or deconditioning
and can be impacted by a number of things, such as age and nutrition, but the main determining factors are:
How fit you are.

How long you have been exercising.

How long you stop exercising.
Now most of the time people stop exercising because of illness, injury, holidays, work, travel, family, or social commitments and ....
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How You Can Avoid Gaining Weight During Menopause

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As a younger woman, one thing I have the pleasure of looking forward to is menopause.
Believe me I am extremely thrilled about this. A few women in my life, who are menopausal, have been describing what happens during menopause; hot flashes, night sweats, and weight gain, to name a few.
Weight gain seems to be of most concern with the women I talk to. What really happens to our bodies when we go through menopause?
Why are we more likely to gain weight? What can we do to help prevent weight gain? The main reason we tend to gain weight during menopause is women have a drop in estrogen levels.
Reduced estrogen can decrease metabolic rate, which is what your ....
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Turn Stress into a Weight Loss Opportunity

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When it comes to losing weight and getting fit, you will always hear people talk about how important diet and exercise are
in order to accomplish this. What you don’t hear much about is the other factors that are just as important
that can actually hinder your fitness goals if ignored and overlooked, stress
being one of them. Recent studies by Luba Sominsky and Sarah J. Spencer at the School of Health Sciences and Health Innovations Research Institute in Melbourne, Australia
suggest that stress can cause or contribute to obesity and other eating-related disorders.
Their research shows how stress impacts the body depending on whether it is acute (immediate) ....
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10 Foods You Should Always Have in Your Kitchen

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One of the biggest components to maintaining a healthy lifestyle is to always have your kitchen adequately supplied with healthy snack and meal options. If you don’t have the proper foods always available at home you are more likely to snack on unhealthy foods that you have sitting around at your house. With that said, here is a list of foods you should always have on your grocery list and available at home when you are in need of a quick meal or snack.
Eggs
are a great source of protein, in addition to being a quick and easy fix for a meal.
Chicken Breast or Ground Turkey
are another great source of protein.Plan on always having some extra in the ....
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Proper Footwear for the Gym

Just as important as golf shoes are to golfers, and cleats to baseball and softball players, your gym shoesneed to be designed for what you intend to use them for.
Sounds pretty easy right? You’d be surprised, and yes, IHAVE seen it all. Selecting a pair of shoes based on looks and not for what they are designed to do can leave you nursing shin splints or aching heels in the form of plantar fasciitis.

Walking shoes are stiffer; running shoes are more flexible,
with extra cushioning to handle greaterimpact. If you do both activities, you should honestly get a pair for each one.
We've all got 10 toes and two heels, but beyond that, feet come in a variety of shapes and knowingyour foot's ....
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Black Clover Fitness Reviews Araf Evans

How we helped Araf tailor his fitness program after an Achilles injury "I had recently injured my Achilles and they were able to tailor my program to what was recommended by the doctor and also based it off of my nutrition. It was fantastic! I got great results and was really happy that it wasn’t just a blanket deal. It was something that they modified to me and my situation so it was phenomenal!" -Araf Evans ....
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Three Main Types of Protein

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We all should know that protein is a very essential part of our everyday life and it is extremely important for everyone who works out and wants to be healthy.Protein is what rebuilds our muscles,helps us bulk up, and helps lean us out as well. I get asked a lot about what is the best type of proteinthat’s out there to help my clients in their nutrition. Now there isn’t exactly one type that is heads andshoulders above the rest, but these three types of proteins all have their advantages and disadvantageswhen it comes to everyday use. Animal Protein:
This is the typical type of protein that we get everyday. It ranges from our chicken breast, beef, ....
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New PostGet out and RUN!

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Summer ends, and fall begins; and with the arrival of fall comes many outdoor adventure runs. I posted below some fun runs here in the Omaha area
that are happening in the next few weeks. I also copied a link at the bottom of the page that includes some runs around the Omaha metro. DEA Fallen Heroes 5k – Oct 11th – Omaha, NE Market to Market 50k – Oct 11th – Omaha, NE Race for World Sight – Oct 11th – Omaha, NE Ranch Run/Walk – Oct 19th – Omaha, NE Red Kettle Run – Oct 25th – Omaha, NE Excel Physical Therapy Trick or Trot 5k – Oct 26th – Fremont, NE Joslyn Castle Turkey Trot – Nov 27th – Omaha, NE Now, when it comes to equipment, running is a ....
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New PostBlack Clover Fitness: Our Latest Testimonials

Black Clover Fitness Reviews Kendra Ross
How we helped Kendra with her fitness needs by always being positive "I’ve had a really great experience with Black Clover Fitness. He helped me out with workouts and they are always positive. If you’re having a bad day through a workout, there is just extra positive energy there to help you get through it and you feel good afterwards." Black Clover Fitness Reviews Sheila Cielocha
How we helped Sheila achieve results by being able to take an individual perspective with her "All of the results I have gotten and achieved have been way beyond my expectations. I really like how my body is changing and how I’ve lost weight and body fat. I ....
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Modifying Exercise When Pregnant

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I'm sure you've all heard of the great benefits exercise provides to someone when they are pregnant. However, pregnancy also creates several difficulties when trying to exercise. Whether it be morning sickness, nausea throughout the day, extreme fatigue, or joint discomfort there are modifications that can be made to help you continue with an exercise program. Remember to always speak with your doctor regarding what exercise program would be the best option for you during your pregnancy.
While each trimester will vary on intensity levels that you are able to achieve the modifications can be the same throughout the whole pregnancy. With that said ....
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Alcohol Consumption and the Affect on Your Metabolism

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“Can I still drink alcohol if I want to get into better shape?” This is the most commonly asked question from clients when they first start a workout regimen to help them get into better shape. Alcohol is so socially acceptable that if you do not have an alcoholic drink while you are among your friends or out to dinner you may be looked at as an outcast. That may not be the case because maybe that person is simply putting their overall wellness over less important things such as alcohol. Now let’s take a look at why someone may want to shy away from alcohol if they want to get into better shape. When it comes to alcohol and calories, alcohol contains ....
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Trek Up the Tower 2015

Are you a competitive person? Do you like challenges? Or maybe you just want to be part of a team, striving to reach a specific goal. If you answered yes to any of these questions then you need to sign up
to Trek the 1st National Tower in downtown Omaha, Nebraska. The Tower is 40 flights of stairs, 870 steps, and the tallest building between Denver and Chicago. It may not seem like much, 870 steps, but climbing that fast, that high into the air with an average of 1500 other people only spaced by a matter of 5 seconds is a whole new challenge. Your heart will be racing, your legs burning, and your lungs short of breath, but to take on the Tower and conquer it, is an ....
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What are the Best and Most Effective Quick Workouts?

Time is usually the number one reason why people do not feel like working out. They feel that they don’t have the time to be able to get in a good workout. It’s not so much time being the problem with most beginners in the gym as the intensity of the workout needed to be performed. There is apparently this thought in a lot of people’s heads that they need 60-90 minutes per day to get in a good workout thus making people believe that they have to have that much time. Honestly all you really need is anywhere from 20-45 minutes a day to get a great fast paced workout in
, but if you do have that 60-90 minutes a day there are ways to get a great one as well. When it comes to only ....
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Measuring Body Fat Percentage

Lots of people are scale watchers. They are stepping on the scale once a day or even several times a day to see if they have lost of gained weight. This often leads to people giving up on their goals because they may not see the instant numbers that they were anticipating. We never recommend anyone to step on the scale every single day. There are many factors that will make ones weight fluctuate from one day to the next such as water weight which is most common. The most accurate way to test weight loss progress is by testing ones body fat percentage. There are several options to compute your body fat percentage such as skin fold measurements, bioletrical impedanceanalysis (BIA), ....
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The Better Protein Bar

Have you ever walked into the health department of a grocery store to grab yourself a protein bar only to find the selection to be too overbearing? I have, and I can understand the confusion when trying to pick out the best bar for you. There are simply too many choices and not knowing what is in each bar can be too much for some. One of my favorite bars that I have started using recently is PureFit bars.Unlike a high majority of bars on the market today, PureFit bars are gluten-free, non-dairy, and also vegan, which I find very impressive.The nutrional breakdown of micro-nutrients is 40/30/30, which is 40% carbohydrate, 30% protein, and 30% fat.This combination is ideal for fat loss ....
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What You Should Really Be Drinking...

 Let’s be honest, we're all human and we're going to have a few drinks from time to time. The key here is consumption in moderation.
The more you drink, the more empty calories you are taking in. Alcoholic drinks are often full of sugars, which will lead to weight gain. The trick here is to find a healthy alternative you can enjoy. Let’s take a look at a few options: For you beer lovers
, I suggest ....
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Three Unique Grilling Recipes

 We all know the basic grilling recipes that we have come to expect when attending a barbeque. One way you can really impress your friends and co-workers is to think outside the box and deliver something that they haven’t seen or tried before. These unique but extremely delicious grilling recipes will save you on time and clean up, but they will also wow your guests.
Check them out, print them out, but ....
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Is Coffee Good for You?

 The age old question for everyone that drinks coffee is whether or not it is actually healthy. There have been hundreds of studies on coffee throughout the years to conclude whether it is healthy for you or not, but worry no more, as a recent study claims that it is indeed healthy for you
and should be considered a ‘health food’. A new study of over 25,000 people taken over a 3 year ....
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How Can You Stay Active Outside This Summer?

 With summer quickly approaching, the urge to spend more time outside increases. With the allure of warmer weather, it’s difficult to justify spending time inside working out. Fortunately, there are ways that you can still push your body to the limits, without being confined inside four walls.
My personal favorite outdoor activity is tennis.
It’s time to grab a friend and hit the court. With the ability to ....
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What Is Kinesio Tape?

 Perhaps you don’t know its official name, but I guarantee you have seen it before. Say you’re watching your favorite sports player, and you see that goofy looking tape on their body. You wonder, "What is that and why on God’s green Earth is he wearing it?" Well, what that silly-looking tape is called Kinesio Tape, and actually has some strong benefits.
I have been using Kinesio Tape for a few years now. ....
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How Does Alcohol Really Affect Your Health?

 We all know that drinking an excessive amount of alcohol can really pack on the pounds. Why wouldn’t it? Alcohol packs a whopping 7 calories per gram.
When you consider that both protein and carbohydrates only provide 4 calories per gram, it tends to add up quickly for those that consume alcohol on a regular basis. This alone is reason enough to cut back on alcohol consumption, but what else does alcohol do to ....
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What Are the Best Battling Rope Exercises?

 I'm sure that most of you have seen the commercials with people exercising with the long battling ropes and some of you have even actually used one yourself. While it may look easy to do, the exercises that you can do with a battling rope are actually very challenging
and can serve as a great full body workout. Battling ropes will vary in length, weight, and diameter, but the most commonly used battling ....
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What's the Best Way to Plan and Prep Meals to Eat Healthier?

 Planning and prepping your meals each day and each week may seem like a daunting task that takes more time than it's worth, but it actually does the exact opposite. Some of the most commonly quoted comments when we talk to clients and potential clients about a nutrition plan that involves recipes and planning ahead is, “I don’t cook,” or, “I don’t have time to get my food ready ahead of time.” Now ....
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The Benefits of Changing Your Workouts

 < I am sure that nearly everyone has heard that they need to switch up their workouts every so often in order to have the best success with their workouts. However, a lot of people do not know why they should switch up their workouts, or how often they should be switched up.
One of the top reasons that they should be switched up is to prevent workout boredom.
Getting bored with a workout routine ....
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What Should You Do on Your Off Days?

We all know that you can't work out every day, and we should know that it can actually negatively affect your results if you try to work out every day. Unfortunately you actually do need to take at least a couple of days off per week.
With this there could a couple different viewpoints about your “off day”: “I don’t want to lose all my progress with taking a day off”, “I just feel fat and lazy if I don’t do anything”, and “does taking a day off mean I have to start all over again?” These are just some of the many questions we get asked about when it comes to taking off days . It is very important to ....
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Which “Milk” is Right for You?

 You walk into the dairy section of your local supermarket and what used to be a simple decision of either whole, 2%, 1%, or skim milk, has recently become a little more challenging. More and more variations of milk seem to become increasingly popular. Are some of them “better” for you than others?
Instead of looking at which may be the best option,let's see what each type has to offer and I'll let you ....
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