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  • Fad diets: breaking down keto, paleo & more

    Fad diets: breaking down keto, paleo & more

    Despite all the fancy names and claims, every fad diet has a breakdown of calories and nutrients that lead to certain results. Before you commit to a new meal plan, take a look at some of these fad diet breakdowns.
    Despite all the fancy names and claims, every fad diet has a breakdown of calories and nutrients that lead to certain results. Before you commit to a new meal plan, take a look at some of these fad diet breakdowns.
  • Skinny & sick: a lesson in crash dieting

    Skinny & sick: a lesson in crash dieting

    What sounds like a quick solution can actually have serious long-term consequences that are difficult to undo. Getting skinny doesn’t always mean getting healthy.
    What sounds like a quick solution can actually have serious long-term consequences that are difficult to undo. Getting skinny doesn’t always mean getting healthy.
  • Food focus: how to get your mind off mealtime

    Food focus: how to get your mind off mealtime

    When you’re on the path to weight loss, feeling extra hungry is part of the territory. You’re eating less than your body wants to induce fat loss and your mind is definitely taking notice.
    When you’re on the path to weight loss, feeling extra hungry is part of the territory. You’re eating less than your body wants to induce fat loss and your mind is definitely taking notice.
  • Drinking & diet: how to balance the booze

    Drinking & diet: how to balance the booze

    After a week of strict dieting and workouts, a drink on the weekend can seem like a harmless way to let loose. But alcohol, like anything else we put in our bodies, carries its own calories and long term effects we should be aware of.
    After a week of strict dieting and workouts, a drink on the weekend can seem like a harmless way to let loose. But alcohol, like anything else we put in our bodies, carries its own calories and long term effects we should be aware of.
  • Pre & post workout nutrition: timing your meals

    Pre & post workout nutrition: timing your meals

    Growing new muscle doesn’t just happen in the gym. Actually, a majority of it happens during recovery time. Our muscles need the support of a balanced diet to rebuild, adapt and get stronger.
    Growing new muscle doesn’t just happen in the gym. Actually, a majority of it happens during recovery time. Our muscles need the support of a balanced diet to rebuild, adapt and get stronger.
  • Caffeine & artificial sugar: what’s really in your drink

    Caffeine & artificial sugar: what’s really in your drink

    Our busy days and endless responsibilities can run us ragged, and sometimes all we need is a little pick-me-up. Caffeine can give you a quick boost, but it’s not our bodies’ favorite supplement.
    Our busy days and endless responsibilities can run us ragged, and sometimes all we need is a little pick-me-up. Caffeine can give you a quick boost, but it’s not our bodies’ favorite supplement.
  • Muscle growth: compound v. isolation movements

    Muscle growth: compound v. isolation movements

    The main difference between each movement is the amount of stress it places on your muscles and the way your body has to adapt under the weight. While isolation movements rely on one muscle group at a time, compound movements can require much more.
    The main difference between each movement is the amount of stress it places on your muscles and the way your body has to adapt under the weight. While isolation movements rely on one muscle group at a time, compound movements can require much more.
  • Body composition: why the scale isn’t everything

    Body composition: why the scale isn’t everything

    As you chase the goal of weight loss, the scale can become your greatest asset. It’s a proven, numerical way to track your progress and to see your hard work paying off. But changing your fitness goals means changing your relationship with the scale.
    As you chase the goal of weight loss, the scale can become your greatest asset. It’s a proven, numerical way to track your progress and to see your hard work paying off. But changing your fitness goals means changing your relationship with the scale.
  • Food swaps: a cheat sheet to better eating

    Food swaps: a cheat sheet to better eating

    One of the hardest parts of sticking to a new diet is letting go of all your favorite foods that you know aren’t good for you. But there is a way to keep the flavor you love without all the calories.
    One of the hardest parts of sticking to a new diet is letting go of all your favorite foods that you know aren’t good for you. But there is a way to keep the flavor you love without all the calories.
  • Refeeds: cheat day done right

    Refeeds: cheat day done right

    To burn fat, the solution is always less food or more exercise right? Well, apparently not. Sometimes a refeed day is just what you need to get your body’s fire burning again.
    To burn fat, the solution is always less food or more exercise right? Well, apparently not. Sometimes a refeed day is just what you need to get your body’s fire burning again.
  • Junk food: a chemical addiction

    Junk food: a chemical addiction

    There’s a reason all those greasy, sugary foods you love appeal to your cravings more than a bowl of vegetables. It’s more than just the satisfying flavor, your brain and body have a way of getting hooked on these munchies just like they do with drugs.
    There’s a reason all those greasy, sugary foods you love appeal to your cravings more than a bowl of vegetables. It’s more than just the satisfying flavor, your brain and body have a way of getting hooked on these munchies just like they do with drugs.
  • Mind over matter: how fitness changes your brain

    Mind over matter: how fitness changes your brain

    We’ve all heard a coach in our past or an athletic friend tell us how working out makes you feel good. Endorphins make you happy or whatever. But turns out it’s more than just a phrase to get you in the gym.
    We’ve all heard a coach in our past or an athletic friend tell us how working out makes you feel good. Endorphins make you happy or whatever. But turns out it’s more than just a phrase to get you in the gym.
  • Diet myths: sugar & sodium

    Diet myths: sugar & sodium

    Of all the diet elements that can get a bad wrap, there are two that always top the list: sugar and sodium. Though too much of just about anything can be bad for you, these two components can also have their benefits in controlled amounts.

    Of all the diet elements that can get a bad wrap, there are two that always top the list: sugar and sodium. Though too much of just about anything can be bad for you, these two components can also have their benefits in controlled amounts.

  • Digestion: steps to a happy tummy

    Digestion: steps to a happy tummy

    A healthy diet doesn’t do you much good if your organs aren’t digesting your food properly. Performance nutrients like proteins and carbohydrates rely on digestive enzymes to break down your food, and fuel your workouts.

    A healthy diet doesn’t do you much good if your organs aren’t digesting your food properly. Performance nutrients like proteins and carbohydrates rely on digestive enzymes to break down your food, and fuel your workouts.

  • Sleep & fitness: resting for results

    Sleep & fitness: resting for results

    Getting enough sleep can be the difference between your current physique and the figure of your dreams. Though diet and exercise can steal the spotlight, sleep plays a vital role in any physical transformation.

    Getting enough sleep can be the difference between your current physique and the figure of your dreams. Though diet and exercise can steal the spotlight, sleep plays a vital role in any physical transformation.

  • Hunger hormones: eating for satisfaction

    Hunger hormones: eating for satisfaction

    There are two hormones that control our feelings of hunger: ghrelin and leptin. A variety of factors can affect how much of each one is produced in the body, especially when you’re changing up your diet. 

    There are two hormones that control our feelings of hunger: ghrelin and leptin. A variety of factors can affect how much of each one is produced in the body, especially when you’re changing up your diet. 

  • Genetics: where DNA stops & work ethic starts

    Genetics: where DNA stops & work ethic starts

    Building a foundation of health and fitness involves two very influential factors: work ethic and genetics. Genetics carry a hefty responsibility, but it’s important to understand the things about your body that you can change and what you can’t.

    Building a foundation of health and fitness involves two very influential factors: work ethic and genetics. Genetics carry a hefty responsibility, but it’s important to understand the things about your body that you can change and what you can’t.

  • Water: drink up & slim down

    Water: drink up & slim down

    Drinking plenty of water has been a vital part of the doctor’s orders since the beginning of time. Water not only keeps us hydrated and you know, alive, but also ensures that all our organs function properly.

    Drinking plenty of water has been a vital part of the doctor’s orders since the beginning of time. Water not only keeps us hydrated and you know, alive, but also ensures that all our organs function properly.

  • Reps & sets: tailor your workouts for your goals

    Reps & sets: tailor your workouts for your goals

    Going in to the gym with a game plan can make all the difference. Planning out your workouts ahead of time can keep you focused and motivated on even your sleepiest days. You go into the gym knowing what you have to do and when it’s time to go home. But there are a variety of avenues you can take when it comes to building muscle. 

    Going in to the gym with a game plan can make all the difference. Planning out your workouts ahead of time can keep you focused and motivated on even your sleepiest days. You go into the gym knowing what you have to do and when it’s time to go home. But there are a variety of avenues you can take when it comes to building muscle. 

  • Metabolism: picking up the pace

    Metabolism: picking up the pace

    Visualizing your ideal body type typically comes with a habit of comparison. You get an image of your dream figure by looking at the people around you, comparing your strengths and weaknesses with theirs. 

    Visualizing your ideal body type typically comes with a habit of comparison. You get an image of your dream figure by looking at the people around you, comparing your strengths and weaknesses with theirs. 

  • Newbie gains: progress from the very start

    Newbie gains: progress from the very start

    Sometimes the hardest part of starting a fitness journey is just that: starting. Waiting for results can seem like a daunting amount of time, but it may come as a comfort to know that our bodies start improving from day one. “Newbie gains” may sound like a light-hearted term tossed around the gym for beginners, but it is grounded in scientific fact.

    Sometimes the hardest part of starting a fitness journey is just that: starting. Waiting for results can seem like a daunting amount of time, but it may come as a comfort to know that our bodies start improving from day one. “Newbie gains” may sound like a light-hearted term tossed around the gym for beginners, but it is grounded in scientific fact.

  • Cardiovascular exercise: a temporary tool

    Cardiovascular exercise: a temporary tool

    Besides dumbbells, the quintessential fitness image is: the treadmill. Working out on machines like this, including ellipticals, stair climbers, or stationary bicycles, is what’s called cardiovascular exercise. Cardiovascular exercise refers to any activity that increases the heart rate and respiration while using large muscle groups repetitively and rhythmically, according to Livestrong.com.

    Besides dumbbells, the quintessential fitness image is: the treadmill. Working out on machines like this, including ellipticals, stair climbers, or stationary bicycles, is what’s called cardiovascular exercise. Cardiovascular exercise refers to any activity that increases the heart rate and respiration while using large muscle groups repetitively and rhythmically, according to Livestrong.com.

  • Building muscle: the role of diet & exercise

    Building muscle: the role of diet & exercise

    While losing weight is an achievement on its own, building muscle can help you create a more toned body shape. Muscle growth can be a slow, grueling process, but not impossible.

    While losing weight is an achievement on its own, building muscle can help you create a more toned body shape. Muscle growth can be a slow, grueling process, but not impossible.

  • Vitamins: What to Take & Why

    Vitamins: What to Take & Why

    Along with diet and exercise, vitamins can be a helpful supplement to your health routine. Many that are essential to our body’s basic functions are actually deficient in a large portion of the population.

    Along with diet and exercise, vitamins can be a helpful supplement to your health routine. Many that are essential to our body’s basic functions are actually deficient in a large portion of the population.

  • Tracking your diet: Macronutrients

    Tracking your diet: Macronutrients

    When it comes to tracking your nutrition, there are a few ways to go about it. Depending on what’s comfortable for you, you can experiment with calorie counting, macro counting or even just intuitive eating. Today we’re going to get into counting macros and how it can help you achieve your health goals.

    When it comes to tracking your nutrition, there are a few ways to go about it. Depending on what’s comfortable for you, you can experiment with calorie counting, macro counting or even just intuitive eating. Today we’re going to get into counting macros and how it can help you achieve your health goals.

  • The science of weight loss: caloric deficit

    The science of weight loss: caloric deficit

    The most helpful advice I received when I decided I wanted to lose weight was “do the math”. Despite all the diets and exercise methods out there, weight management comes down to the calories you take in versus the calories you burn off, according to the Mayo Clinic.

    The most helpful advice I received when I decided I wanted to lose weight was “do the math”. Despite all the diets and exercise methods out there, weight management comes down to the calories you take in versus the calories you burn off, according to the Mayo Clinic.

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