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  • 5 Best Stretches For Knee Pain

    5 Best Stretches For Knee Pain

    No matter your age or activity of choice, it seems like almost everyone deals with knee pain at some point. Stretching, however, offers one possible solution to avoid it. “Light stretching can help reduce muscle guarding or tension as a result of pain and help restore joint mobility,” says Lauren Loberg, DPT, a physical therapist at TRIA Orthopaedic in Bloomington, Minnesota. While stretching won’t resolve knee pain, it can offer short-term relief to make movement and exercise more enjoyable, she adds. To start, stretching is most beneficial when your knees are stiff or immobile. To ease stiffness and improve mobility, it’s important to target the muscles and ....

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  • How You Sleep, Eat and Hydrate Matters More Than Any Other Recovery Technique

    How You Sleep, Eat and Hydrate Matters More Than Any Other Recovery Technique

    Every athlete I train is looking for that edge that can put them over the top. Most young athletes believe that if they simply lift weights more often, they will automatically get bigger and stronger. I previously wrote the piece “Why Young Athletes Shouldn’t Lift Every Day” in order to dispel this myth. A high-quality session followed by optimal recovery will lead to much greater adaptations than non-stop lifting. The easiest way to gain an edge over other athletes is by having the intent to recover better than them. Most young athletes do not eat well, sleep enough or generally think about how they can help their body feel and move better. Recovery from a strenuous ....

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  • Tips to Overcoming a Weight-Loss Plateau

    Tips to Overcoming a Weight-Loss Plateau

    So you stopped drinking soda and bringing ice cream into the house, and the weight started to peel off. This boosted your confidence, so you joined a gym to burn some extra calories on the stationary bike. All of your efforts paid off and you lost weight, possibly even a lot of weight … well, for a while. But now you feel stuck; you feel as if you’ve reached a weight-loss plateau. Possibly you’re at a healthy weight, albeit above your dream weight, but those pesky 5-10-15 pounds are still lingering. Why? Are you just dreaming too big and searching for something that is out of reach? If you’re at a healthy weight, this might be because the body likes to maintain a ....

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  • 10 Tips For Better Nutrition and Weight Loss

    10 Tips For Better Nutrition and Weight Loss

    Weight loss isn’t about a quick fix or detox, it’s about creating lasting habits that help you lead a healthier lifestyle. This can be especially challenging during the holidays, when your normal routines get altered. However, by incorporating the 10 nutrition tips below you can set yourself up for success for a lifetime — even when you feel stressed or busy. 1 FOCUS ON SMALL CHANGES You don’t have to completely overhaul your diet to lose weight. Start by making small changes such as eating fruit instead of drinking fruit juice and adding more colorful foods to your plate. Over time these small tweaks will add up to big results. 2 BE MINDFUL OF PORTIONS A ....

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  • Learn to Love Weightlifting

    Learn to Love Weightlifting

    Some people just plain hate lifting weights. That’s unfortunate, considering enjoyment is key for sticking with a lifting routine long enough to see the strength- and muscle-building benefits. If you’re forcing yourself to train every day, you’re not going to have a good time, and you’re not going to give it everything you have. Chances are you won’t keep it up. The CDC recommends doing at least two days of strength training every week, making sure to work all your major muscle groups (glutes, hamstrings, calves, shoulders, chest, back, biceps, triceps, abdominals). But if you can swing it, 3–4 days of strength training is ideal, according to Freeman. ....

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  • Trying to eat less carbs? Here's some tips to help keep 'em low.

    Trying to eat less carbs? Here's some tips to help keep 'em low.

    Eating fewer carbohydrates doesn’t require drastic restriction or entirely giving up comfort food favorites like pasta. A more moderate approach — being selective about what kind you eat — can give you a better shot at reaching your goals. “All-or-nothing thinking is a temporary fix,” says Lisa Young, PhD, RDN. Completely cutting out carbs can backfire. “You can still eat healthy sources of carbs — including whole grains, starchy vegetables and fruit — for nutrition and satisfaction, just in a more mindful and portion-controlled way.” Not only can reducing carb intake help you let go of water weight, but you’ll likely be shaving ....

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  • 5 Signs You're Eating to Little to Lose Weight

    5 Signs You're Eating to Little to Lose Weight

    If you’re trying to lose weight, it seems to make sense to cut as many calories from your diet as possible. Unfortunately, it’s possible to eat too little, which not only makes it harder for you to achieve a healthy weight, but it can also cause other health problems. In other words, eating below your needs can backfire big time. Everyone has a set amount of calories, or energy, they need to simply be alive. Consistently eating less than this can cause your metabolism to slow down and your body to begin preserving what it can to survive. Hunger and feeling full aren’t the only indicators of whether you’re fueling your body appropriately. Indeed, short and long-term ....

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  • The Facts on Active Recovery

    The Facts on Active Recovery

    An active recovery workout involves performing low-intensity exercise following a strenuous workout. Examples include walking, yoga, and swimming. Active recovery is often considered more beneficial than inactivity, resting completely, or sitting. It can keep blood flowing and help muscles recover and rebuild from intense physical activity. Avoid active recovery if you’re injured or in a lot of pain, though. Symptoms of an injury may need to be evaluated by a doctor. Benefits of active recovery Active recovery workouts are beneficial for your body. They may help you recover faster after a difficult workout. Some benefits include: -reducing lactic acid buildup in muscles ....

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  • Can a Cookie Be Considered a Performance Food?

    Can a Cookie Be Considered a Performance Food?

    Simply scrolling through any social media feed probably results in numerous images of mouth-watering cookies. The images alone might have you craving cookies (obviously), but are the captions that call them out as being healthy or guilt-free too good to be true? Before you start baking cookies ‘for your health,’ it is important to know whether that cookie recipe is actually healthy or not. Here’s how to figure out if that cookie recipe lives up to the healthy hype. INGREDIENTS ARE KEY When reviewing a recipe, go straight to the ingredient list. If the only modification is subbing cane sugar for coconut sugar, news flash: It’s still sugar, and nothing about the ....

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  • 5 Weight Loss Habits for Life

    5 Weight Loss Habits for Life

    To successfully lose weight and keep it off, you don’t have to completely revamp your lifestyle. In fact, science shows small strategies like drinking more water and increasing your step count yields big benefits for shedding pounds. The reality is weight loss isn’t linear, and you’re bound to experience setbacks from time to time. To stay on track with weight loss, here are five things you can start (or return to) whenever you need a little help. 1 REFRAME YOUR MINDSET “The health habits we’ve formed throughout our lives are really engrained,” says Kirby Walter, RD. At the beginning, when you’re trying to lose weight, the changes ....

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