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  • The Do's and Don'ts with a Trainer

    The Do's and Don'ts with a Trainer

    Hey all! People often ask what a trainer does and why they need a trainer, but never really what to do with a trainer. Here are 5 do's and don'ts from our perspective. 5 Things You Absolutely Do with Your Trainer

    1) Find the right match
    Just because a trainer is at your health club doesn’t mean that they are the best match for you. Look at credentials, client achievements, ask for a trail session to see if you’re personalities will mesh. 2) Clearly set goals
    Most people want to achieve something, and your trainer will want to help you reach them. Goals are a marker for progress, so be ready to set short-erm and long-term goals. 3) Have ....

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  • 5 Mistakes You're Making with Your Stretching Spokane

    5 Mistakes You're Making with Your Stretching Spokane

    There are so many great reasons to make stretching a regular part of your routine: It’s relaxing, it improves flexibility and range of motion, and it can prepare your muscles and joints for your workout of choice. That is, so long as it’s done right. Unfortunately, there are several stretching mistakes that could make your stretch session ineffective at best and harmful at worst. Here, five common stretching mistakes — and how to fix them: Mistake #1 - Static Stretching Before Your Workout
    At one time, it seemed everyone was holding static stretches before their workout. Now, research and experts alike are cautioning exercisers against stretching their muscles ....

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  • Want to workout to lose weight, but seem stuck?

    Want to workout to lose weight, but seem stuck?

    You’re doing a solid job of tracking your food and making nutritional adjustments that work well for you, so now you want to step it up and incorporate some exercise into your routine for added weight-loss power. Here’s the problem: It may feel like there are infinite amount of possible starting points. How do you choose the best way to jump in? The wealth of options — from group fitness classes and gyms to personal trainer sessions and online workouts — can make many people feel like giving up before they’ve even before they've jumped in. The trick is to think simple and gradual. You’re looking to make exercise into a new lifelong habit that will last ....

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  • 5 Great Things about Kettlebells. (We love 'em!)

    When it comes to workouts, kettlebells rule Spokane. No if's, and's, or but's about it; they give you more bang for your buck with almost every move you attempt with them. Once used by Russian strongmen, these free weights, which have been compared to cannonballs with handles, are now commonly used during moves like squats, single-arm kettlebell rows and kettlebell swings to torch calories, boost endurance and build muscle. “Kettlebell workouts are … a very efficient tool for all your workout goals,” says master kettlebell instructor Andrea Du Cane. “You can spend as little as 10–15 minutes and get a full-body workout.” Here are five reasons to ....

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  • Do You Suffer from Inflammation? Here are the Tell-tale Signs Spokane.

    Do You Suffer from Inflammation? Here are the Tell-tale Signs Spokane.

    Inflammation has become one of the fitness/wellness industry’s hot-button issues for 2019: You’ve likely seen it mentioned by a high-level athlete or influencer on their Instagram or spotted a blog post about it in recent months. It sounds scary, but occasional inflammation isn’t a bad thing; it’s your body’s healing and recovery response. However, when you’re experiencing chronic inflammation, you’re entering into the danger zone of too little recovery, too much training (or a combination of the two). Here, we look at the actual signs and symptoms, from outside ones to blood markers to emotional symptoms that might indicate something in your ....

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  • How Many Missed Workouts are Affect Your Progress?

    How Many Missed Workouts are Affect Your Progress?

    At some point, everyone misses a workout (or two). It isn’t a matter of if — but when. From injury to illness to vacation and work stress, there are plenty of reasons you might miss a workout. But how many workouts can you skip before you start losing your hard-earned gains? Read on to find out. BEYOND ONE-WEEK Missing a workout isn’t necessarily a bad thing. In fact, taking as much as a one week off from training can sometimes be a smart strategy that can help you gain more strength or develop greater aerobic fitness in the long run. For example, if you’re following a marathon training program, your coach may have you back off for a week to give your body a ....

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  • 5 Healthy Lifestyle Hacks For Busy People

    5 Healthy Lifestyle Hacks For Busy People

    Health and wellness habits can be more difficult to keep up when you have a packed social calendar or are traveling more. You might be tempted to eat less-healthy processed foods on-the-go or forgo the gym or your walking routine if you’re jet-lagged. But you can still stay busy without losing sight of your goals. Here, five tips that set you up for success: 1 MAKE MEAL PREP EASY
    The idea of meal prepping doesn’t have to be stuck in rigidity and unpalatable foods. Taking time in advance to prepare for the busier weeks ahead can ultimately be a huge time saver — and it ensures you have healthy food options on-hand. Plus, spending less time cooking during the week means ....

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  • Are Frozen Veggies Just as Good as Fresh? Spokane Wants to Know!

    Are Frozen Veggies Just as Good as Fresh? Spokane Wants to Know!

    You are probably aware that you should try to eat as many fruits and vegetables as you can for good health. But what if your favorite fruits are not in season, or the veggies on your Sunday shopping list will be eaten much later in the week? It might be time to favor frozen. Going frozen means you can enjoy your favorite berries or peaches during wintertime. It also means less spoilage, allowing you to enjoy produce when it's close to its nutritional best -- that is, whenever you decide to consume it. In fact, research has revealed that frozen fruits and vegetables can have just as many vitamins -- and sometimes more -- as compared to fresh. "In terms of the ways humans have come up ....

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  • Handling Those Nasty Muscle Cramps that Come in the Heat of a Spokane Summer

    Handling Those Nasty Muscle Cramps that Come in the Heat of a Spokane Summer

    Muscle cramps. Charley horses. Muscle spasms. No matter what you call them, those twitches are downright annoying — not to mention painful — especially when they hit during your workout or when you’re sleeping. Here’s what you need to know about cramps and how to deal with them when they strike. WHAT CAUSES MUSCLE CRAMPS?
    A muscle cramp is an involuntary and forceful contraction of a muscle. These can last as little as a few seconds or as long as 15 minutes — and they commonly strike in the thighs, calves, foot arches, arms, hands, abdomen and along the rib cage, according to the Cleveland Clinic. Despite their name, muscle cramps are not a muscle ....

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  • What Bad Habits are Hindering Your Weight Loss Spokane?

    What Bad Habits are Hindering Your Weight Loss Spokane?

    Feeling like you’re eating well but not seeing any weight loss is a common, and frustrating, experience. One main culprit: estimating your portion sizes. Here, a look at the main problems with this approach and how you can take guessing out of the equation: IT’S DIFFICULT TO CORRECTLY GUESS HOW MUCH YOU’RE EATING
    “Most people are not accurate with estimating how much they are eating unless they have long-term practice weighing and measuring a variety of foods,” says Emily Field, RD. In fact, even experts are pretty bad at it. “Research shows that nearly everyone from nutrition professionals to healthcare practitioners to the average person is ....

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