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Water, Fiber, Protein, and Steps. Sounds simple, right? It is! Getting enough of these four elements daily can truly transform a person's health. Both men and women should aim to drink a minimum of 64 ounces, or 8 cups of water per day. If you are really active, you will probably need to drink more! When it comes to fiber, women should aim to eat 28g of fiber per day, and men should try to eat 38g of fiber per day. Fruits, vegetables, legumes and whole grains are all fantas

I do this 7-minute stretch routine right before bed to help relax and sleep better. It is simple to perform, requiring only a soft flooring material, like a yoga mat or thick blanket. Each stretch should be held for 30 seconds, while focusing on taking deep belly breathes with a slow exhale. (1) Downward dog: Beginning on your hands and knees, lift your hips up, into the air. Balance the weight of your body between your hands and feet, and attempt to straighten both legs at

Should You Warm-Up? If so, how? Learn some of the nuance around warming up, how they may be useful, and if they are worth your time!

People want to be strong; they don’t want to be injured. For the general population, a 5 x 5 lifting program, that is, 5 sets of 5 repetitions, for free weight compound movements, like the bench press, squat, deadlift, and military press, is a fantastic way to develop both strength and general endurance. I want my clients to be able to perform all 5 sets under the same load. For this to be possible, I select a starting load that is generally between 60 to 90% of that person’

The answer really comes down to two important points. Number one: how intense of training can you adhere to long-term? Number two: how intense of training can you recover from? Let’s first go over point number one: how intense of training can you adhere to long-term? Dr Eric Helms, researcher at Auckland University of Technology’s Sports Science Institute and author of The Muscle and Strength Pyramid Training Guide , succinctly put that the intensity a person can stick with

Here is an effective breathing technique I often use to lower my heart rate during aerobic exercise. Imagine you have a car tire around your waist, at the level of your belly button. When you breath, focus on expanding this region of your midsection first, before your lungs expand your ribcage/chest area. To practice, cup your hands on your waist, at the level of your belly button, so that your thumbs are pressed against your lower back and index and middle, and ring finge

Exercise is one of the greatest tools we can use to improve our physical and mental health. Although exercise is important, it is nonetheless an extremely challenging activity for many people to incorporate into their lives. Below are three tips to help incorporate exercise into your life, forever! Tip #1: Fun Comes First It is paramount that whichever physical activity you choose to do must be enjoyable. Who wants to embark on a lifetime of participation in physical activ

Core bracing is the ability to create stiffness in your midsection. This ability is essential to properly performing compound lifts, like squats and deadlifts. When we utilize core bracing, the stiffness of our midsection enables us to lift great amounts of weight without our spine folding. I like to first teach core-bracing using the plank exercise [ see a video that demonstrates a proper plank] . The plank is a simple, low-injury risk movement that teaches what a core brac

The holiday season is quickly approaching! For many people, a significant part of what makes the holiday season so special are the delicious homemade foods available to eat. This poses a tricky situation for those currently on diets or seeking to lose weight. Someone dieting around the holidays might be thinking, ‘the holidays will be no fun this year because I cannot enjoy my favorite foods’ or ‘I will just restart my diet on January 2nd and enjoy eating as much of the holid