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  • Loosen up stiff winter posture with these 5 stretches

    Loosen up stiff winter posture with these 5 stretches

    For many of us, the cold winter weather is something to dread. Winter means more layers, trying to stay warm when outside, and often stiffness in the upper body. The cold weather makes us more prone to hunching forward, which can lead to poor posture and tightness in the shoulders and back. That's why it's so important to stay on top of our stretching routines during the winter season and acknowledge when our bodies need attention. Spending time in lower temperatures, research has shown, is associated with an increase in evolving neck and back pain. The hunched position we often resort to in the cold isn't comfortable for our shoulders and back, being mindful of that fact when the cold ....

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  • Americans Eat Way Too Much Sodium: Here Are Ways To Cut Back

    Americans Eat Way Too Much Sodium: Here Are Ways To Cut Back

    Americans consume about 3,200 to 5,000mg of sodium per day. This is one main reason hypertension, heart disease, high blood pressure, and stroke occur. The FDA says not to consume more than 2,300mg a day. However, if you can try to eat only 1500mg a day, this is the best recommendation to avoid disease. Think of 2300mg as the limit. It is manageable but still high, and you need to take more precautions. Sodium is essential for your body, so you don’t want to avoid it because you need it. The real problems occur through excess. It is the excessiveness that does the damage. Much like saturated fat, it is not bad for you; people just eat way too much of it. Foods are not really bad for ....

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  • Your 3 Commandments for Great Fitness in 2022!

    Your 3 Commandments for Great Fitness in 2022!

    Improving your fitness can sometimes feel like rocket science. Fall down the wrong rabbit hole, and suddenly you're surrounded by complex terminology and insane diet and training programs. For the average person simply looking to get more fit, these resources are counterproductive. I've come up with three simple commandments I believe can make a big impact for the vast majority of people. They're easy to follow, they require little hassle, and they don't require any "magic numbers" you need to hit for success. If you're serious about changing your body for the better in 2022, you'd be wise to follow these three commandments. 1. Thou Shalt Sprint Walk into a commercial gym in ....

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  • 6 Different Ways to Lose Weight During the Holidays

    6 Different Ways to Lose Weight During the Holidays

    Food is a natural part of so many of our holiday festivities as we exchange tins filled with cookies and fudge, load up the dinner table with comfort foods and toast the New Year with bubbles. In fact, many people gain weight over the holidays, tacking on about 1 pound or 0.5 kilograms — which adds up over the years, according to a study published in Physiology & Behavior. That said, it is possible to stick to your weight-loss goals and even shed a few pounds, all while enjoying this special season by taking advantage of these RD-approved tips: 1 - SHARE YOUR GOALS For many of us, making sure someone has had enough to eat is basically a love language. But stockings full of ....

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  • Survive Christmas and New Years for a Fit Start to 2022 Spokane!

    Survive Christmas and New Years for a Fit Start to 2022 Spokane!

    'Tis the season to be jolly! But that doesn’t mean we have to gain a Christmas belly big enough to compete with the man in red himself! This is the time of year where party comes after party. There are luncheons, work parties, and 3-5 course dinner feasts. Most of us resign to the idea that we are bound to gain a few pounds, but going in with a plan can help you stay on track. On a day where you know you are going to have a big meal, don’t starve yourself to make room. Make sure you start the day off right by having a healthy, low calorie breakfast such as a protein shake mixed with fruit and yogurt. Eat low calorie snacks, and a light lunch. If you have a snack right before ....

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  • 10 Ways to Make Your Morning Routine Work

    10 Ways to Make Your Morning Routine Work

    It's the time of year where it can be difficult to get up and going in the morning hours. It's cold, dark, and why leave that cozy bed of yours behind, right? Too many people wake up each day to a barrage of responsibilities that end up dictating the flow of their mornings. If you have kids or pets, you need to care for them. Most people have morning chores, need to make breakfast, get ready for work, and so on. I am not suggesting you shirk your responsibilities. But the truth is, you will be better prepared to handle everything on your plate each morning, if you start with a healthy self-care routine. Here are some healthy morning habits to get into and maybe work in to your 2022 goals ....

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  •  Mediterranean Diet Shopping List

    Mediterranean Diet Shopping List

    The health benefits of the Mediterranean diet have been widely studied and are frequently praised as the “gold standard” in preventive medicine. The diet is largely known for its association with increased longevity, heart health and brain health, but the benefits don’t stop there! It also helps with weight loss, improves bone health, and reduces your risk of stroke, diabetes, and some cancers. What I love about the Mediterranean diet is, despite its name, it’s more of a lifestyle than a rigid set of dietary rules. The main tenets include consuming a mostly plant-based diet, having strong social networks, eating together with family, decreasing stress, and staying ....

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  • 7 Fall Activities That Help Burn Calories

    7 Fall Activities That Help Burn Calories

    With crisp air, multicolored leaves and so many classic activities to add to your calendar, fall marks one of the most wonderful times of the year. It also provides the perfect climate to get moving outside. Want to maintain your weight or even slim down? These activities — paired with a healthy diet — can help tip the calorie balance in your favor. Here’s how many calories you can burn while enjoying some of fall’s most popular activities.* *Calorie burn estimates are for a person with a body weight of 160lbs/73kg. HIKING 219 calories for 30 minutes What better way to take in the changing fall leaves than a hike on a technicolor trail? As you step through ....

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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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