Should You Exercise During Pregnancy?

Should You Exercise During Pregnancy

Yes! Doctors use to restrict the amount and type of exercise pregnant women could do, but that’s all changed. The American College of Obstetricians and Gynecologists advocates exercise for pregnant women. In fact, the ACOG recommends pregnant women become active and exercise for at least 30 minutes a day. That’s because exercising during your pregnancy improves posture, strength and endurance, helps reduce backaches, and improves your mood and energy. Exercise may also help prevent or treat gestational diabetes. But how […]

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Is This Enough Water?

Is This Enough Water

Everyone’s heard of this rule of thumb: Drink 8 glasses of water a day. Does that mean you should chug a huge jug of H2O daily? Not necessarily. The Institute of Medicine of the National Academies recommends women drink 91 ounces a day, and men 125 ounces. But water can come from a variety sources–not just your tap. Generally, about 45 to 50 percent of daily water intake comes from drinking fluids, and about 35 percent from eating food. Fruits […]

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Are You Neglecting Your Posterior?

Are You Neglecting Your Posterior

You’re dutifully hitting the gym four times a week, but how do you train your posterior chain? The posterior chain muscles include the lower back, glutes, hamstrings and calves. Developing and strengthening this area will not only improve your strength and speed, but help balance out the generally overly dominant quadriceps muscle. When your quads are too strong, the muscles on the front of your body tighten, stretching the opposite muscles–your glutes and hamstrings–making them longer and relatively weaker (Quad […]

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Lose Fat, Not Weight

If you’re “skinny fat,” chances are you don’t want to drop weight, just fat. Don’t confuse fat loss with weight loss! The two aren’t necessarily interchangeable, and here’s why. Your total weight in kilos–or pounds–is a number that doesn’t discern between fat and lean body mass. Fat mass includes essential body fat (the fat in cell membranes and surrounding internal organs) and storage body fat, which your body uses as insulation and a source of fuel. Lean body mass, meanwhile, […]

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06/17/08 Circuit Workout…

This will most likely be Tuesday’s (June 17) circuit. Notice there is no designated “rest time.” Prepare to be toast! Lower, Upper & Core Circuit: 20 DB Squats 25 Push-Ups 30 V-Ups Jump Rope for 1 Minute 20 Jump Lunges 25 Curl & Press 30 Double Crunches Jump Rope for 1 Minute 20 Wide-Stance RDLs 20 Rear Delt Raises 30 Bicycles Jump Rope for 1 Minute 20 Alternating DB Lunges 10 Dive Bomber Push-Ups Plank for 1 Minute Jump Rope […]

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Chocolate Seduction: Valentine’s Day Options

Chocolate Seduction: Valentine’s Day Options

Valentine’s Day is the single biggest day of the year for chocolate sales. According to Nielsen, consumers are expected to buy more than $345 million in chocolate candy during Valentine’s week, with more than 58 million pounds of chocolate candy being sold. And February 13, the day before Valentine’s Day, is the top total candy and chocolate candy buying day in February. What are folks on a diet to do? It’s hard not be tempted by those heart-shape boxes filled […]

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How Many Calories Should You Be Eating?

You work out and you eat clean, adhere to the precise macronutrient splits and nutrient timing–but how are you doing in the calories’ department? When working hard to achieve your ideal physique, just one wrong or missing factor in the diet equation could add up to failure. So how do you know how many calories you should be consuming daily? To find a base number, start by determining how many calories it takes to maintain your current weight. You can […]

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Why Rep Speed Matters for Size and Strength

Why Rep Speed Matters for Size and Strength

If you’re an avid weight lifter, you probably periodize your training with different rep schemes and splits. But do you always train every exercise at the same rep speed? If so, you might be selling yourself short. That’s because the more time a muscle is under tension, the better the stimulation. Let’s break it down by looking at the anatomy of a rep. A rep involves two moves: The negative, or eccentric part of the move, and the positive, or […]

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Training: Yoga Alone Won’t Cut It

Training: Yoga Alone Won’t Cut It

Yoga is a low-impact physical activity that involves poses, breathing techniques, relaxation, and meditation. Adding yoga to your existing exercise regimen can improve balance, muscle endurance, and motor control. According to a Colorado State University study, young adults who practiced yoga for 8 weeks increased force steadiness by 2 percent, leg strength by 14 percent, and balance by 228 percent. Researchers also found that yoga improved power, flexibility, metabolic health, and helped reduced stress. Practicing yoga exclusively, however, won’t significantly […]

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Push-Ups: Can You Drop and Do 20?

Push-Ups

The amount of push-ups you can do is an excellent indicator of your muscular strength. So what’s your number? To find out, do as many push-ups as you can—until you literally drop. Everyone should include the standard military-style push-up–with only the hands and toes touching the floor–in their training routines, and that includes women. Performing push-ups in the bent-knee position only perpetuates the gym myth that women can’t do standard push-ups. And if you suck at push-ups, it’s probably because […]

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