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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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  • Fitness to Fight Sleep Apnea. Not Just for Men Spokane!

    Fitness to Fight Sleep Apnea. Not Just for Men Spokane!

    When we think about sleep apnea, we usually consider it an obese man's disease. Turns out, this isn’t the case: Overweight men are just the most likely to be diagnosed with sleep apnea because their snoring symptoms cause doctors to take a closer look. The reality is, 80 percent of people who have sleep apnea don’t know it. And it is believed that 9 percent of women are affected by sleep apnea to one degree or another. If you do have sleep apnea, it could be the reason you’re tired all the time. It could be the reason your mood is uncharacteristically low. And it could be affecting your performance in the gym. Before we look at that, though, let’s consider what ....

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  • Lose the Rigid Meal Plans to Really Succeed

    Lose the Rigid Meal Plans to Really Succeed

    Matt Griffith, CSCS As a trainer I've heard the "I can't follow this meal plan anymore, it's too hard!" complaint over and over again.People feel particularly motivated to lose weight, gain mass—whatever their body composition goal is—and think a meal plan will ensure they muster up enough discipline to finally make these diet changes. The thing is, we’re just not wired, nor is it practical for our lives, to be that rigid all the time. Further, often an even bigger problem arises when people fall off their meal plan, because now, not only do they feel like a failure, they also have no idea what they should eat and then all hell really breaks loose. To a certain ....

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  • Is Organic More Nutritious? Find out Spokane!

    Is Organic More Nutritious? Find out Spokane!

    Kale recently made headlines for reasons other than its longstanding ”super-food” status. For the first time in a decade, it ranked in the top 12 of the Environmental Working Group’s “dirty dozen,” or the fruits and vegetables the nonprofit Environmental Working Group found contains the highest amount of pesticides and often recommends be purchased organic. It’s important to keep in mind this organization’s methodology, data and lists are not peer-reviewed, so they should be taken with a grain of salt. Here, a look at why pesticides aren’t as harmful as you might think, how nutrition plays a role and why it’s more important to eat ....

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  • 9 Reason's Why a Personal Trainer is Worth the $$

    9 Reason's Why a Personal Trainer is Worth the $$

    When you are just starting out with an exercise program or you aren't seeing results with your current routine, a personal trainer can give you the help you need. Knowing how you can benefit and whether it will be worth the expense can help you decide whether this is a good choice for you. There are a number of reasons people work with trainers. Some want an individualized program so they can lose weight or get in shape while others simply need to be held accountable for their workouts. Wherever you are on your exercise journey, a personal trainer may be just what you need to finally reach your fitness and weight loss goals. See if these 9 reasons to get a personal trainer strike a chord ....

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