diet Category

Overnight Blueberry-Oat Smoothie

No time to make breakfast? You can make this the night before, or just before you leave, and just pop in the blender for a fast, tasty and healthy breakfast. Overnight Blueberry-Oat Smoothie ¼ cup dry toasted oats 1 cup Calafia Farms toasted coconut almond milk beverage 2 teaspoons chia seeds 1 scoop vanilla protein […]

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correlation between strength & flexibility

Weight training is the best modality for muscle growth, but lifting weights shortens muscles and makes us less flexible. Oddly enough, flexibility and strength work together. “With extremely poor flexibility, strength is not gained as quickly compared with individuals with normal flexibility.” Research has shown that if an opposing muscle group has limited flexibility, like […]

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Foods to sleep & foods to wake up

We know that foods like coffee and chocolate are a great pick-me-up because they contain caffeine, but protein is also a great energizer. A breakfast with eggs and coffee or green tea, skip the bagel, will help wake you up, unlike waffles, donuts, or pancakes, which will spike your blood sugar, and drag you down. To […]

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bench press – what not to do

I see guys at the gym pushing heavy weights on the bench press with incorrect form all the time. Not only does this look silly, using improper form sets you up for shoulder injuries, pec tears, pain, and limited strength. Here’s what not to do: Don’t lift your head up as you push the weight […]

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Overnight Banana-Oat Smoothie

I’ve had people tell me they don’t have time in the morning to make a smoothie so I came up with this recipe that you make the night before, and then just add ice, and blend for a quick, tasty and healthy breakfast. Overnight Banana-Oat Smoothie ¼ cup dry toasted oats 1 cup unsweetened coconut […]

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minimum & maximum amount of exercise for health

Eating nutritious, calorie-dense whole foods; keeping a healthy weight, and exercise are the three main elements for good health. The minimum amount of moderate-intensity exercise everyone should do is 2 ½ hours each week, which equates to just 30 minutes a day. I don’t want to be heathier, I want to be the healthiest I […]

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High-fat, low-carb diets are bad for bones

High-fat, low-carb diets, like the Ketogenic Diet, are problematic since they can increase bad cholesterol, cause dehydration and digestive issues, and increase the risk of cancers and diseases due to the diet’s restrictions (2). These types of diets are bad for the bones too. High-fat diets decrease bone density because they slightly increase blood acidity, […]

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Prevent Type 1 diabetes by taking this

Getting chicken pox as a child is usually not a big deal, but can be deadly for an adult. I was infected with chicken pox when I was in college (I think I caught it from a contagious child that was brought to the office). I became extremely ill and was in extreme pain. Shortly […]

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what exercisers aren’t doing that’s causing injuries & preventing progression

Are you skipping the warm-up before lifting weights? Do you neglect the cool down and stretching after a workout? The warm-up and the cool-down have important functions and should be a part of your fitness routine. Your 10-minute warm-up shouldn’t exhaust you, it’s performed to raise the body’s temperature; it also increases the rate at […]

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Back Pain relief treatments you can do at home

Play the YouTube video above to watch the exercises, treatments, and stretches that will provide back pain relief.  

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