Nearly as important as the workouts you do, is how you fuel them.  The right nutrition for before, during, and after your workouts can help to optimize your training goals, whether you aim to improve body composition, athleticism, and overall health. Nutrition, however, is an oversaturated and overwhelming topic.  The information below will help you to establish a good nutrition foundation with which you can create a simple and easy to follow workout-nutrition plan. Keep in mind that the macronutrients included below are only a guideline – you should adjust according to your own calorie needs.  [Read more]

Yoga produces results that mirror the effort you put into practicing it. Yoga can be an easy way to stretch if that’s all you want from it. It can also serve as a tool for improving your mental and physical health, or even as a tool for spiritual development, if you want to take it farther. Yoga establishes a more positive balance between your mind and your body, helping it to function better. This new balance can take awhile to establish, but once it has been established, you are on your way to a healthier, happier life. [Read more]

Weight loss follows the simple principle of “Calories in, calories out”, meaning that as long as you burn more calories than you ingest, you will lose weight. Bodies already burn calories just by breathing and moving about daily, but to speed up the weight loss process, people need to exercise. Most people associate burning calories and exercise with strenuous activities, which are turn-offs. If you too consider exercise a burden, perhaps this article can change your mind. Here are five ways to burn calories, without even thinking about doing it.  [Read more]

Lung capacity typically starts to decrease as you approach your late twenties, leading to reduced lung function that gradually worsens as you age. Chronic lung conditions, such as COPD (chronic obstructive pulmonary disease), can further reduce lung function, making it more difficult to breathe. Taking steps to increase your lung capacity helps to improve breathing and protect your lungs. [Read more]

In the fitness world, high-intensity interval training has experienced a surge in popularity in recent years. High-intensity interval training — or HIIT for short — is a style of workout in which brief periods of intense effort are punctuated by short rests. As it turns out, HIIT offers some powerful advantages over other styles of exercise. Here are the five big benefits of high-intensity interval training. [Read more]

One of the most important aspects of exercise is consistency. It’s more important that you exercise multiple times per week than what type of exercise you do. And the best way to stay consistent is to have a workout buddy that can keep you accountable to showing up week after week. A workout buddy can also push you to work out harder, introduce you to new exercises, and make working out more enjoyable thanks to the social aspect of exercising with a friend. Here are five tips to help you find a workout buddy. [Read more]

Sitting in the same position for prolonged periods of time could be setting you up for serious health issues. Research is starting to show that prolonged sitting can raise your risk of obesity, cardiovascular disease, deep-vein thrombosis, diabetes and metabolic syndrome. This should send a clear message to sedentary desk workers that you need to find ways to move more often during the work day. Read on to find out about five ways you can sit less at work and avoid these negative health consequences. [Read more]

You are probably familiar with gym workouts that include cardio machines and some weight lifting. Those fitness sessions can produce results, but they sometimes get boring. Shake things up by trying an exercise trend that doesn’t require time spent in a gym, or even indoors. Here are 8 trends in exercise that you can try with no gym membership required. [Read more]

We hear stories of young athletes collapsing on the game field. Men and women experience cardiac events while on the job. Sometimes the signs of heart attack are subtle and not immediately recognized by the victim. Can a watch make you more aware of your health, and can it potentially save lives? The new Apple Watch 3 has features that are making serious changes in the way people can monitor their health. [Read more]

Sit in your chair comfortably, your back pressed against the back of the chair with a straight spine, feet flat on the floor. Put your hands on your waistline. Make sure your shoulders are down so the tension is relieved in that area. Gently turn your torso to the right, also looking to the right. Hold for a few seconds, and then return to the forward facing position. Do the same exercise to the left. Repeat 10-20 times on each side. [Read more]