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Monday
Sep172018

A Beginner's Guide to Gluten Free Eating

It feels like these days, gluten has become the butt of a never-ending joke. In the past, the only people who knew what gluten was were those with Celiac disease – an autoimmune disorder that results in damage to the intestinal lining if gluten, a protein in wheat, rye and barely, is consumed. . These days it’s become one of many healthy food fads – with individuals boasting that they’re gluten-free while they reach for a stack of GF cookies – because it’s thought that “they’re healthy”. As a result, gluten sensitivities seem to be taken less seriously than other common sensitivities like dairy or soy. And while not every individual reacts negatively to gluten, the fact is that it’s still one of the most common – and under-estimated – sensitivities Americans experience today.

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Tuesday
Sep112018

5 Beginner Foam Rolling Moves

Everyone can benefit from foam rolling.

Although popular with our fitness professionals, this tool might be one of the most underutilized pieces on our fitness floor.

Per Mitchell Keyes, master trainer with a credential in muscle activation therapy, “Foam rolling supports a technique, called self-myofascial release (SMR), that helps apply pressure to the tissues around your muscles.  This tissue can get tight (often called a trigger point or bundle of tissue) – whether from exercise, sitting all day or even wearing heels, etc. – so foam rolling helps to loosen it by breaking up that ‘bundle’.”

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Tuesday
Sep042018

Which Type of Strength Training is Best for You?

Summer is over; fall is here. (Unfortunately, sooner than later — especially for people who live in Minnesota).  As the weather starts to cool off, more people will be headed indoors to clubs like Life Time. The indoor atmosphere offers an ideal space to take up resistance training.  But many members shy away from the weights because they don’t have the time, get bored or feel confused about how to maximize resistance-training benefits.

To prevent this from happening, there will be articles each month on how to get the most out of lifting weights.  This first article will discuss what Straight Sets, Pairs (also known as Super Sets) and Circuits are, and the pros/cons of each.

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Monday
Aug272018

5 Healthy On-The-Go Breakfasts

Breakfast is notoriously a tough meal for people. Many don’t have time for it - they’re rushing to get out the door each day and it’s usually an after-thought. Others just aren’t hungry in the morning and see breakfast as an optional meal.

But getting in a quality breakfast can set the entire tone for the day – preventing that mid-morning crash and possibly even poor choices later in the day. I know for me, knowing I’ve already had a win (by eating a good breakfast) makes it easier to say yes to the right things later and resist temptation when it inevitably creeps up.

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Wednesday
Aug222018

Everything You Need to Know about Insulin and Fat Storage

When you hear the word insulin, what comes to mind? For most, it’s a neighbor, cousin or friend that is among the estimated 9.4% of Americans who have diabetes (9 out of 10 of which are Type 2, which is often more lifestyle driven).1,2 While, yes, the prevalence of diabetes is no doubt on the rise, not a single person is immune to the massive impact that insulin and blood sugar regulation have on body composition, longevity and overall health outcomes. Imbalances in blood sugar regulation are important to consider not only for efficient fat loss, but also due to the undeniable associations with cardiovascular disease risk, blood vessel damage, breast cancer, cognitive decline, increased levels of androgens (characteristically “male” hormones) in women and increased levels of estrogen in men, and overall risk of death.3-6

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Monday
Aug132018

What Should I Eat Before A Workout?

The food choices you make before exercise can dramatically influence the overall effect of the session, so it pays to have a good nutrition strategy to complement your workout efforts. Considering the wide range of individual nutrition needs and variety of exercise durations and intensities, I’ll lay out several approaches to help you hone in on a better pre-workout nutrition strategy for your program.

The most important considerations for pre-exercise nutrition are fuel availability to sustain performance goals and protein intake to prevent excessive loss or damage to muscle tissue during the workout.

Whether your goals are to lose body fat, gain muscle mass, improve speed or increase strength, you must make efforts to fuel your workouts and nourish your hard-earned lean muscle, so you can reap the full benefits of the exercise stimulus.

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Wednesday
Aug082018

5 Expert Meal Prep Tips That Save Time

Contrary to popular belief, meal prep doesn’t have to be complicated or laborious.

The entire point is to simplify your life – making eating healthy easier to achieve.

It can be easy to get overwhelmed as you are scrolling through your social media feeds and seeing what everyone else is doing -I know I’m guilty of following meal prep experts.  Though it can be inspirational, it can also leave you feeling like there is no way you could achieve that.

The basics of meal prep should be simple. As fitness pros – we’ve spent a lot of time perfecting this craft and teaching it to others.

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