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Monday
Sep092019

Magnesium: Needs, benefits and how to get more

Magnesium is one of the most important essential minerals for human health, along with sodium, potassium, and calcium. It’s known to be a vital cofactor for several hundred metabolic processes that keep us alive and well (some estimates suggest magnesium is need for up to 600 different biochemical reactions in our bodies!). 

Our bodies contain about 25 milligrams of magnesium, most of which is found in our bones, muscles and brain.  About 1% of our magnesium circulates through our bloodstream. 

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Friday
Aug302019

5 warning signs of under-recovery

Serious athletes, stay-at-home parents, busy executives and most other mortals succumb to the effects of under-recovery from time to time. Under recovery is slightly different than overtraining. Most non-athletes would have a hard time achieving “textbook” overtraining syndrome since it’s difficult to achieve the high training volumes related to overtraining.

Under-recovery may be related to training volume, but often is a result of poor lifestyle and nutrition choices, which compete against the effects of an intense training program. Not surprisingly, the symptoms are very similar and stem from an excessive level of stress compared to the ability to recover from it.

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Monday
Aug262019

How to eat when you're stressed

Each day we encounter a number of different physical, emotional, physiological, chemical, nutritional or environmental stressors that we need to respond or adapt to. Whether it’s stress induced from a workout, the pressure to hit a deadline, harsh chemicals looming in the air or mending a difficult relationship, the way your body physically reacts to stress will always be the same—the same physiological systems will be involved and the same hormones will be released. While not all stress is bad, when we experience too much for too long, there can be serious consequences to our health. 

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Monday
Aug192019

Effective ways to get back to healthier eating

The buzz of summer is coming to an end, and while transitioning into a new season never goes quite as planned, there are some smart ways you can capitalize on the change of pace to get back to healthier eating habits. Whether you’ve been off track for a week, a month or maybe even longer, try implementing these effective strategies that can yield big improvements to your nutrition.  

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Monday
Aug052019

Simple ways to eat less sugar

Sugar has a sneaky way of making it into our food, and if we’re not careful, too much of it in any form can lead to a variety of health issues. Too much sugar can not only impact our waistline, but it can also have a negative impact on our blood sugar, energy, mood, gut health and even worse — can cause you to have more cravings. According to data from the USDA, the average American consumes 90 pounds of sugar per year (that’s equals 1.7 per pounds per week and 3.9 ounces or 110 grams per day). 

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Monday
Jul292019

The ultimate guide for busting out of a rut 

Here’s the thing. The fitness journey can feel monotonous. And generally speaking – it really is because you continuously are sending your body the same signals (eating healthy, working out, sleeping, etc.) over and over. As fitness pros – we feel you. Eventually we can tire of the same exercise circuit or meal lineup. But, simple tweaks in our weekly routines can have the power to stir up new enthusiasm and even push us to the next level in terms of physical change, metabolic function and mental game. At the end of the day, we want you to avoid any inkling to throw in towel or fall off track. So it’s important to have a list of go-to’s in those instances you feel like you’re in a rut

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Monday
Jul222019

Fiber: Needs, benefits and how to get more

If someone asked you how much fiber you get in each day – or how much you’re supposed to get –would you know the answer? You probably know that fiber is important for your health, but if you’re like most Americans, you’re probably not getting enough. In my work with clients, I find that many don’t know which foods contain fiber. Others have a narrow, misguided understanding of fiber sources they absorbed over the years through food marketing claims.

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