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April 10, 2015

Are you getting enough FAT in your diet?

Despite being vilified for many years, dietary fats are one of the 3 main nutrients that your body needs to function properly. Their numerous health benefits include controlling blood levels of cholesterol and glucose, preventing the development of cancer, reducing your heart disease risk and supporting your vital organs (including your brain, your heart, your liver and your lungs). However, due to the popularity of low fat diets and the untrue assertion that dietary fat is automatically stored as body fat, many people choose to eliminate this macronutrient from their diet. Doing this can be extremely damaging to your health and in this article I will be discussing why with 14 of the negative symptoms of dietary fat deficiency.

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March 2, 2015

Decrease body-fat and improve overall conditioning

For decreasing body-fat and truly maximizing your time spent in the gym I recommend high intensity circuit training. This is a fast and efficient way to lose body-fat and elicit aerobic and metabolic effects. Research shows that the benefits of circuit training can last as long as 72 hours…far longer than doing traditional cardio for fat loss.

My clients like metabolic workouts because of the shorter rest periods which means the workout is shorter and may actually be more beneficial then someone simply going through the motions for 60 minutes. You are able to get in and out of the gym in a relatively short amount of time.

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December 15, 2014

New Years resolutions tips to help you guarantee success this year.

Hi Friends,

Without delay, let us get into the top new years resolutions tips to help you guarantee success this year. And the first tip is critical to your success:

Be Realistic: This is the thing that you absolutely must start out with. If you are not realistic about your new years resolution, you are setting yourself up for failure. For instance, if your new years resolution is to lose 40 pounds in the next 3 months, that is a very big goal. Why not aim a little lower (say 20 pounds) and then when you reach that goal, set another.

Create a Plan: It’s not enough to make a new years resolution on New Year’s Eve and then wish for success in the new year. You have to think your resolution through and create a plan of attack. In fact, the earlier you start that plan, the better.

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October 2, 2014

How to swing a kettlebell correctly!

The kettlebell swing is the foundation movement for a large proportion of kettlebell exercises.

The swing utilizes a hip thrust that is fundamental to other kettlebell exercises such as the kettlebell clean and the kettlebell one arm snatch.

The swing maximizes muscular endurance in the back and waist, is a great lower body strength builder and is a highly effective conditioning exercise.

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September 24, 2014

Are you lazy?

I don’t know about you, but I know plenty of lazy people.

People that would rather spend the entire day parked on their couch than anywhere else.

People that eat take-out food every single night over a good home cooked meal.

People that would choose to have a root canal over working out.

Of course everyone has a few lazy days every once in a while, but it seems like more people lately are making laziness their full time career.

Are you lazy? See if any of the following statements describe you:

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September 2, 2014

Training for a 5K

Training for and completing an organized 5 kilometer walk or run is an ideal way to start a fitness routine, lose weight and build healthy exercise habits.

And for seasoned athletes, a 5K run can jump-start a fitness program, boost exercise motivation, add variety to a stale workout, and exercise with other people. Preparing for a 5K may be intimidating for a beginning exerciser, but follow these ten tips for a fun and injury-free race day.

Set an Appropriate Goal
A 5K (3.2 miles) can take as little as 15 or 20 minutes for fast runners and as much as an hour for walkers. Because there is such a wide range of abilities, it’s important to keep in mind that you are the only one you are competing against, and your goal is to do the best that you can do, avoid injuries, and have fun.

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August 29, 2014

Figure out how many calories you need to support your fitness goals.

So you have decided that you want to lose weight and get into shape. If you plan on making this time successful you need to know how much to eat daily. In terms of your energy needs you can use the formula below to calculate your daily caloric [energy] needs.

I would break these numbers up like so. Take your body weight and use that number for the amount of protein you’ll eat daily. So if you weigh 150 pounds then you’ll eat 150 grams of protein per day. Then take the number you came up with for daily calories and times that by 0.30 and divide by 9. That number will be your daily fat intake in grams. Then take your numbers for protein and fat, add them together, then subtract from your daily calories and divide by 4. This number is your carbohydrate intake in grams.

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June 7, 2013

How certain prescription drugs deplete your body of nutrients

Certain drugs may lead to decreased absorption of vital vitamins and minerals and increased excretion of many nutrients. The effects of these prescription drugs on the body have only been moderately studied, but what has been found is alarming. Below are a few of the findings:

The drug estrogen/progestin hormone and HRT can lead to the depletion of Vitamins B1, B2, B3, B6, B12, folate, zinc, magnesium, selenium, tyrosine, destroy healthy bacteria in the gut.

Acid blockers and antacids can lead to depletion of vitamin B12, folate, iron, zinc, vitamin D, beta-carotene, calcium, magnesium, copper, impaired protein digestion.

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May 1, 2013

Stabilize blood sugar levels

Blood sugar regulators help to moderate the release of insulin or stabilize blood sugar levels, reducing appetite and cravings and leading to fat loss.

Chromium: A mineral that helps to regulate blood sugar and improve glucose tolerance, helping to suppress appetite.

Arginine And Leucine: he amino acids arginine and leucine are noncarbohydrate inducers of insulin. Adding 2-4 g of arginine and 3-4 g of leucine to your post-training meal can help promote a more powerful anabolic response. The greater the anabolic response after training, the more muscle you’ll retain while dieting, the better and your resting metabolic rate will be to burn fat and get lean.

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March 7, 2013

Create and design your own training program

Most people are confused as to how to design their own fitness program. You want to design a training program based on your specific fitness goals.

The program must cover a variety of parameters such as:

Desired outcome: What do you want to see happen in X amount of time?

Exercise duration: How long are you training? this again will vary on your goals. Ideally for the average person you want to keep your session under 60 minutes.

# of days of training per week: This will vary depending on your current level of experience, ability to adequately recover and fitness related goals.

What time are you training? am or pm: Train according to your body and when you have the most energy. If you’re not a morning person I don’t recommend trying to force yourself to become one. You want to train for longevity so set yourself up for success.

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