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  • Strength Training

    Strength Training Building muscular strength will increase your quality of life. With more lean muscle mass, injury rates decrease and your body’s ability to complete physical tasks with ease becomes limitless. When one sets a goal of increasing strength, certain variables need to be utilized appropriately to increase strength specific to the goal. Sets, repetitions, weight, tempo and rest periods can all be used to increase muscular strength, power, hypertrophy (muscle size increase), and endurance. For any strength exercise, the table will be applied. If the goal is to increase muscular endurance for cycling using squats, the person would be working to increase ....

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  • Macronutrients

    When trying to build muscle or los body fat, proper nutrition is just as important if not more than your fitness routine. Consuming the proper amount of calories as it relates to your goals will dictate weight gain or loss and the types of calories you consume can directly relate to increasing lean muscle mass along with assisting in recovery. All foods consist of either proteins, carbohydrates or fats. These three macronutrients all have different responsibilities when it comes to nourishing your body. Proteins are the conterstone of recovery from a workout session. They consist of amino acids that help build muscle and decrease soreness. Beef, pork, chicken, seafood, eggs, dairy and ....

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  • Workout Timing

    Workout Timing PROs and CONS of Workout Timing: Morning Workouts: People working out in the morning tend to be more consistent. It’s less likely that a meeting will get dropped on you last second, and your boss won’t be grabbing you on the way out the door for a last-minute deadline. Morning workouts also get the blood flowing, increasing circulation to the brain, which can help you perform better at work. On the flip side, morning workouts can dig into our precious sleep. Most Americans are already low on sleep, so be careful you aren’t sacrificing an hour to two of sleep every night. Evening Workouts: Evening workouts may work better if you ....

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  • Benefits of Sleep

    With a new year, comes new challenges and changes. To help regulate and make these positive changes into a long-lasting lifestyle, quality sleep can provide a great benefit. Below are the 5 greatest tips to establish a good night of rest: Create A Consistent Sleep Schedule Some adults like to nap during the day to avoid sleepiness. Keeping naps to about 20 minutes lessens fatigue without impacting sleep schedules. Naps that are too long can reduce alertness and defeat the purpose of napping. People who choose to nap should avoid napping too late in the afternoon so that they can still fall asleep at their usual bedtime. Make A Quality Sleep Environment ....

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  • Benefits of Walking

    During the cost and wet winter months, it can be challenging physically and mentally to stay on track with fitness and health goals. This is a time where schedules are modified, and the holidays present their own set of challenges. Incorporating a low impact and an easy to perform source of fitness can keep you on track. Walking can be modified with increasing speed or incline of the walk to create a higher hear rate. 150 minutes per week of low to moderate intensity cardiovascular exercise is recommended. See the facts below for more benefits of walking. Walking fights off heart disease, raises the heart rate, lowers blood pressure and strengthens the heart. Post-menopausal women ....

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  • Utilizing Heart Rate Zones

    Topic: Heart Rate Utilizing Heart Rate Zones Cardiovascular health is the foundation of fitness. From long distance running to weightlifting, all types of exercises require a strong heart and lungs. Maintaining a specific hear rate zone will have a great affect on longevity and effort. For example, one is able to run for a longer duration if they do so at a slow pace compared to sprinting. The American Heart Association recommends 150 minutes per week of cardiovascular activity at a moderate pace or 75 minutes per week of high intensity training for hear health. Aerobic fitness allows your body to recycle oxygen, which translates to a longer durations. Anaerobic fitness prevents ....

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  • 5 Tips to Crush your New Exercise Program

    If you don’t make time for your wellness, then you will be forced to make time for your illness. A healthy lifestyle unlocks your true potential and feeds more positive habits. Whether your looking to continue with your fitness routine, trying something new or commiting to sturcutred fitness for the first time, we all have factors that motivate us and factors that try to limit success. Being realistic with your needs and goals must be top priority in order to create change over time. Identify how much time per week you can commit to exercise. Based on current fitness levels and goals, more time may be needed. Skipping workouts consistently due to lack of time is a great way for ....

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  • Starting a home workout routine

    Want to design your own workout at home? Try these tips! Creating a well rounded workout at home can be challenging. One minute you are all dressed and ready to go, the next you are confused on where to start or what to do next. Equipment availability and space are the biggest determining factors in selecting exercises. Most strength training exercises can be executed in a 10x10 space comfortably. The storage and amount of equipment will also impact the workability of the area. Ask yourself what is the goal of at home workouts? Is it the primary strength training source or does it supplement other training done elsewhere? Depending on your strength level, more equipment or weights will ....

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  • Mediterranean Parsley Salad

    If you’re not a fan of leafy greens, try this Mediterranean parsley salad for light, fresh, and fragrant twist! Ingredients ½ cup parsley, roughly chopped 2-3 Tbsp red onion, chopped ½ cup cherry tomatoes, halved 2-3 Tbsp Kalamata olives, sliced 1 lemon, juiced pinch of salt drizzle of extra-virgin olive oil Instructions In a large mixing bowl, combine all ingredients and toss to coat. Top with sliced avocado (if desired) serve and enjoy! Yields 2 servings Mediterranean parsley salad. Nutrition Information: Calories: 122, carbohydrates: 6g, protein: 1g, fat: 12g, fiber: 2g, sugar: 2g ....

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  • Santa Hat Brownies

    This easy Christmas recipe for Santa Hat Brownies can be made in minutes using a box of dark chocolate brownie mix combined with eggs, butter and milk. Bake your batter in mini muffin tins, pipe a circle of whipped cream onto each base, then top them with strawberries and decorate with a dollop of Cool Whip and some sprinkles. Ingredients: 9.9 ounces box dark chocolate brownie mix ▢ 2 large eggs ▢ ½ cup (1 stick) salted butter melted ▢ ¼ cup whole milk ▢ 36 (2-3 dozen) strawberries ▢ 13 ounces can whipped cream ▢ Sprinkles or clear sanding sugar optional garnish Instructions: 1) Preheat the oven ....

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