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  • How nutrition affects workout performance
    28 Oct 2025

    How nutrition affects workout performance

    How nutrition affects workout performance: Proper nutrition plays a key role in maximizing your workout performance. The foods you eat can influence your energy, endurance, strength, and recovery. Let’s break down the most important nutrients and how they support your training: 1. Protein Protein is essential for muscle repair and growth following strength training, which over time enhances both strength and endurance. It also supports muscle hypertrophy. After a workout, focus on high-protein foods like lean meats (chicken, turkey, fish, beef) or plant-based options like tofu to help your muscles recover and grow stronger. 2. Fiber High-fiber foods provide stable, ....

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  • Does Walking Gait Affect Fall Risk?
    28 Oct 2025

    Does Walking Gait Affect Fall Risk?

    Does Walking Gait Affect Fall Risk? As we age, our risk of falling naturally increases — and that can be a scary thought for many older adults. But here’s some good news: research shows that how we walk plays a major role in that risk. In other words, improving your walking gait can actually help prevent falls. Regular walking is one of the best things we can do for our overall health. The general recommendation is at least 30 minutes of brisk walking, five times a week. But when it comes to balance and stability, quality matters just as much as quantity . When we talk about walking gait, we’re referring to several key factors — stride length, stride width, ....

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  • Understanding the Three Levels of Energy Expenditure for Weight Loss
    11 Sep 2025

    Understanding the Three Levels of Energy Expenditure for Weight Loss

    Title: Understanding the Three Levels of Energy Expenditure for Weight Loss When it comes to weight loss, most people think about diet and exercise. But the truth is, your body is constantly using energy in different ways—and understanding these “levels” of energy expenditure is key to reaching your goals. Level 1: Basal Metabolic Rate (BMR) Even when you’re at complete rest, your body is busy keeping you alive. Breathing, your heart pumping, your eyelids blinking—all of these require energy. This baseline energy demand is called your basal metabolic rate (BMR). It’s the minimum number of calories your body needs each day just to perform essential, ....

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  • Cardio vs. Resistance Training: How Each Impacts Calorie Burn
    26 Aug 2025

    Cardio vs. Resistance Training: How Each Impacts Calorie Burn

    Cardio vs. Resistance Training: How Each Impacts Calorie Burn In a previous post, we covered the basics of metabolism and how to calculate calories. Now, let’s dive deeper into how training affects daily calorie expenditure. For simplicity, we’ll look at the two most common forms of exercise: cardio and resistance training. While athletes may have different considerations, this breakdown is aimed at the general population. Cardio: The Hourly Job Think of cardio like an hourly job—you put in the time, and you get paid right away. If you run for 30 minutes, you burn calories during those 30 minutes. Once the workout ends, the calorie burn largely stops. One key point ....

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  • The Hidden Cost of Early Sport Specialization
    11 Aug 2025

    The Hidden Cost of Early Sport Specialization

    The Hidden Cost of Early Sport Specialization – What Every Parent Should Know Youth sports have evolved. Athletes today are more skilled, more competitive, and more committed than ever. But with that progress comes a hidden cost that often goes unnoticed until it’s too late: early sport specialization. The Risks Behind the Reps We often treat injuries like isolated incidents, but many begin developing long before they ever show symptoms. With early specialization, monetized youth sports, and year-round play becoming the norm, kids today are exposed to more repetition, load, and stress before their bodies are even fully developed. Specialize early, get hurt early Studies ....

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  • Looking for the Secret to Weight Loss? Here’s the Real Truth.
    8 Jul 2025

    Looking for the Secret to Weight Loss? Here’s the Real Truth.

    Looking for the Secret to Weight Loss? Here’s the Real Truth. Let’s clear something up right away: there’s no magic pill or hidden secret to weight loss. Despite what the internet might lead you to believe, sustainable fat loss doesn’t come from trendy diets or quick fixes—it comes from understanding a few key principles and putting them into practice with consistency. First, Let’s Define the Goal When most people say they want to lose weight, what they’re really after is fat loss—specifically, reducing the adipose tissue (fat) that covers up all the hard-earned muscle underneath. Achieving that goal comes down to two key components: ....

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  • The Truth About Spot Reduction
    10 Jun 2025

    The Truth About Spot Reduction

    The Truth About Spot Reduction The idea of spot reduction —the belief that you can lose fat in specific areas of your body by exercising those exact spots—is one of the most common fitness myths out there. Whether it’s trying to melt away the last bit of belly fat or slim down your arms, many newcomers fall into the trap of thinking targeted exercises will burn fat in those exact areas. Unfortunately, that’s not how the body works. Fat loss doesn't occur in isolated areas just because you're working a particular muscle group. Doing countless crunches won’t magically flatten your stomach, and endless tricep kickbacks won’t necessarily slim your arms. ....

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  • Knees over toes. Good? Bad? Somewhere in between?
    19 May 2025

    Knees over toes. Good? Bad? Somewhere in between?

    Knees over toes. Good? Bad? Somewhere in between Over the past couple of years, the knees over toes (KOT) movement have become increasingly popular, with people like Ben Patrick (Knees over toes guy) leading the charge. KOT has been popularized as a fix to patellofemoral pain and sports that require lots of jumping. However, the data so far has been a mixed bag to say the least. There have been cases where programs training KOT has led to less patellofemoral pain in athletes; but on the other hand, there have been just as many cases as increased pain and worsening symptoms with KOT training. When it comes to weightlifting, I believe you should find what is comfortable for your body. ....

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  • Strength Training: The Key to Preventing Pickleball Injuries
    25 Apr 2025

    Strength Training: The Key to Preventing Pickleball Injuries

    Strength Training: The Key to Preventing Pickleball Injuries Pickleball is rapidly becoming one of the most popular sports, especially among those aged 50 and up. It's an enjoyable and competitive way to stay active, offering a blend of physical exercise and social interaction. Many people are drawn to pickleball because it feels like a safer alternative to other high-impact sports. However, with the sport’s growing popularity, a rise in injuries has also been observed—particularly among newer players who may not have prepared their bodies for the demands of the game. Fortunately, many of these injuries can be prevented with strength training. Common Pickleball Injuries ....

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  • Why Full Range of Motion is Important
    15 Apr 2025

    Why Full Range of Motion is Important

    Why Full Range of Motion is Important I believe that the most important aspects when it comes to lifting is safety and efficiency. It was touched on in the last blog post when discussing what shoes to wear for lifting. In this blog post we’ll be discussing something even more important. Full range of motion. Full range of motion is one of if not the most important thing to focus on during the lift. Whether it is a lat pulldown, bench press, or a squat getting the full range of motion on a movement ensures safety and is the most efficient way to build muscle. Why it is more efficient: Stimulates more muscle fibers allowing for better muscle growth Improves flexibility and ....

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