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  • What You Need to Know About Pre-Workout Nutrition

    Everyone talks about how breakfast is the most important meal of the day. While that myth has been debunked by various methods such as intermittent fasting, pre-workout nutrition is extremely important. Pre-workout nutrition is the meal that you eat before you train or work out. The general rule of thumb for pre-workout nutrition is that you want to have something in your system. Some people train really early in the morning at 5 a.m. If that’s the case, you may not feel like eating, and I completely understand. That’s why they make things like essential amino acids that can help preserve muscle mass and give you a little boost during your workout. You can ....

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  • Ditch the Treadmill and Try These Fun Cardio Ideas

    Cardio exercises don’t have to be a chore. Even though a lot of people dread it, it can be fun. Today, I have a few tips you can use to get in a good workout and have fun doing it. If you join us at Icon Gym, I can introduce you to “The Tank.” This is no ordinary workout; it’s not a treadmill, elliptical, or a boring stationary bike. It’s something we use to really get your heart rate up while you’re doing something other than sitting mindlessly on a bike. For an added touch, play upbeat, motivational music that you like to your routine. Other fun forms of cardio include:
    Strongman training—find a small tire to go outside ....

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  • My Keys to Dietary, Training, and Lifestyle Strategies

      I recently conducted a health and fitness seminar at Park View High School that I was able to film. Listed below are time-stamped sections of this video of this seminar above so you can jump ahead to specific parts that interest you: 0:10 - My background 0:50 - Dietary, training, and lifestyle strategies 1:50 - Icon Gym psychology 2:37 - Continued tips for improving your posture and preventing overnourishment and malnourishment 5:01 - Practices that help you reach your goals faster 5:55 - Separating detoxification myths from facts 6:56 - Easy-to-implement dietary strategies 8:38 - Steps to take before you get started If you have any ....

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  • Enjoy These Drinks Without Sacrificing What You’ve Gained in the Gym

    Here are a few alcoholic drinks you can enjoy that will do the least amount of damage to your fitness goals: Vodka: Skinnygirl vodkas have been around for a while now. They target those who are trying to stay fit when consuming alcohol. On the label, it claims they have a fewer amount of calories per serving than the regular vodkas. Well, a closer look reveals this is true only because of the smaller amount of alcohol per volume. Simply put, it is a more watered down version of vodka, so watch yourself in thinking this is actually a healthier alternative. Tequila: Tequila is made from agavin, a naturally occurring sweetener which can lower blood glucose levels. Since ....

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  • 8 Small Changes for a Healthier You

    Today I want to go over eight small things you can do to improve your health and fitness in 2018.
    Skip the coffee creamer. A single serving of creamer is 35 calories. I would guess that most people don’t use just one serving, either. So if a person has even just one cup of coffee per day and uses two servings of creamer, which equates to 70 calories, that amounts to 25,550 calories over the course of a year. This is roughly 7.3 pounds.
    Don’t skip meals. This advice seems easy to follow, so why do so many of us ignore it? It’s important to provide your body with sufficient fuel. If you don’t, your body will begin conserving calories and your ....

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  • How Important Are Protein Powders After Working Out?

    How important are post-workout protein shakes? Post-workout timing is crucial in terms of supplementing and providing your body with essential nutrients needed after you’re done exercising. Remember, when you do vigorous resistance training and lift weights, you are breaking down your body.
    So what do you need to do after you get out of the gym? You need to be focused on the recovery process. The quickest way to begin that is with a post-workout protein shake.
    There are plenty of different options in terms of protein powders, whether it be whey, beef, or pea protein. These are all absolutely fine to kick-start the muscle-building and anabolic processes. It’s important ....

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  • Women and Weightlifting

    I get asked by women all the time, “Will lifting make me too bulky?” First off, no. This is a myth that has been around for quite some time and I don’t know if it will ever go away. However, I’m here to tell you that if you’re a woman, you are not going to get bulky from lifting weights. Females should generally lift the same as men in terms of the frequency of training. Women are capable of handling a little more volume in general and they might need a little less rest when training. On the other hand, females have less testosterone in general, making it harder to burn body fat and build muscle. If you're looking to ....

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  • How Much Water Should You Drink Each Day?

    Why is water so important? Water makes up 70% of your body. It makes up all of your cells and organs and keeps your body running at the optimal level. The problem is that a lot of people are walking around dehydrated. It could be that they just don’t like the taste of water, or maybe they get so wrapped up in their days that they forget to drink water. Not drinking enough water can lead to headaches and fatigue because you are not processing toxins out of your body like you need to. Not drinking enough water can lead to a host of other issues as well. Water is important for keeping your metabolism at a high rate. In addition to detoxifying your ....

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  • 15 Ways to Live Happier, Healthier, and Longer

    Want to live a happier and longer life? Following some (or all) of these tips should do the trick: 1. Adjust Sleeping Time
    —Life expectancy may be reduced by sleeping more than eight hours a night. A study found that people who get only six to seven hours sleep a night live longer than those who sleep eight hours or more, or less than four hours. 2. Drink Tea
    —Recent research studies reveal the antioxidants in tea may inhibit the growth of cancer cells, support dental health, increase bone density and strengthen cardiovascular health. 3. Drink Red Wine
    —One glass of red wine a day may have certain health benefits by protecting against certain cancers and heart ....

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  • Contrary to Popular Belief, Carbs are Good For You

    Why should you include carbohydrates in your diet instead of just cutting them all out? Today, I’ll answer that question and more. Carbs have gotten the worst rap in the fitness industry, probably more than any other macronutrients. The fitness industry has gone through many phases. Before, it was “low fat, low fat, low fat,” because fat was the bad guy. Similarly, carbs are treated as the evil macronutrient because people think that you need to cut your carb intake to drop weight. You have to understand that carbohydrates are one of your body's main sources of fuel and your brain’s preferable source of fuel. Honestly, it’s not ....

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