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  • Whey Protein: The benefits to muscle growth

    Whey protein is a nutritional product that can help you increase strength and, endurance and recovery for moderate to intense physical activity. Taking nutritional products has been shown to help you get maximum benefit from strengthening your body and improving your overall physical health. One of the staples of any training regenim is taking protein. Protein in the form of Whey has been known to show significant grow in muscles and an increase in stamina. Whey is the byproduct of cheese making and this liquid can be refined to have solid proteins that are milk derived that are bio avaiulabe to your human body. There is no "gluten"in whey protein. If you see these words " whey ....

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  • 10 Nutrition hacks to manage your blood sugar.

    Controlling blood sugar levels is crucial for overall health, especially for individuals who struggle with managing their blood sugar. Listed below are 10 things you can do to mitigate your chances of having low blood sugar. Try and use all or some of these tips to help you: 1. Choose Low-Glycemic Index (GI) Foods:Focus on foods with a low glycemic index, ( the Glycemic Index is a scale that measure the absorption rate of sugar based foods in your body )as they are less likely to cause rapid spikes in blood sugar levels. Examples include non-starchy vegetables, legumes, whole grains like quinoa and barley, and lean proteins. 2. Fiber-Rich Foods:Incorporate plenty of fiber into ....

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  • Heart Disease in Women: Risks, Symptoms and Solutions

    According to the American Heart association 1 in 3 women will be affected by some form of heart disease. This is a frighteningstatisticand if we want to protect our family and friends we all should become more aware of the what this disease can do to people and how we can help our loved ones navigate this illness. Risk Factors Outside of a familyrisk ( genetics) lifestyle choices can make a big difference in women developing heart related diseases. What are some of the risks we should be aware of? managing stress treating high blood pressure diabetes high cholesterol quitting smoking exercise more making smart food choice reducing alcohol intake ....

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  • Food for Thinking

    When it comes to boosting brain health, incorporating fresh and whole foods into your diet can make a significant difference. Here are some brain-boosting foods to consider: Drinking Tea: Has shown to have antioxidant properties that when consumed can have a positive effect on long term memory. Blueberries: These little berries are packed with antioxidants, which help improve brain function and delay brain aging. Fatty Fish: Fish like salmon, trout, and sardines are rich in omega-3 fatty acids, essential for brain health and memory. Leafy Greens: Spinach, kale, and other leafy greens are high in nutrients like vitamin K, lutein, folate, and beta carotene, which ....

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  • How to become the best physical version of yourself!

    How do you create the best physical version of yourself? Well in this blog, I'm going to go into a few details that can help you achievethis. Your incredible journey will be both challenging and rewarding. It's about more than just showing up at thegym or following a diet plan; it's a holistic approach that encompasses mindset, nutrition, exercise, and lifestyle habits. Here are some essential steps to help you on your journey: 1. **Set Defined Goals:** Define what "the best physical version of yourself" means to you. Is it about achieving a certain level of fitness ( 10,000 (+) steps a day ), improving your overall health ( reduce blood pressure, blood sugar), or feeling more ....

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  • Five things to stay Resilient when facing exercising

    We all experience some type of challenge in our daily, weekly, monthly life. While everyone's response to life challenges are different. The main thing is that what are the coping mechanisms that we have at our disposal to help us navigate these challenges? Some of us like to think we can weather any storm that comes our way. But, eventually there comes a wave that you aren't going to be prepared for and it's going to put you into some unfamiliar territory. The tools we use to help us navigate these challenges can be very helpful. Some of us rely on friends , family and maybe a teacher or religious person. But, what if those resources aren't readily available or at worst you don't ....

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  • Did you figure out your fitness plans for 2024?

    Hello, Grand Lake Neighbors Welcome to 2024! I do hope all of you had a festive and enjoyable holiday break. Now that we are into the New Year were you able to think about what your fitness goals will be for 2024? In my last email, I shared with you some ideas of what a fitness plan could be for you in 2024. I hope you didn't rush through and took the time to think in detail about what works for you in preparing for your fitness journey. If you rounded out your needs have you thought more in detail about the type of fitness professional you need to work with? This is a crucial key in you being able to reach your fitness potential. The right trainer and make a world of ....

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  • What are your fitness plans for 2024

    Greeting to you all, As we close out 2023. Can we reflect on our successes in fitness for this past year? Did we stay consistent? Did we give it our all? Did we challenge ourselves maximally. Were we consistent with our diet, did we start any new fitness endeavors ? I'm sure we can find a whole bunch of things to measure our progress. The questions I posed can suffice as a starting point to determine how dedicated you are to your fitness plan. In order to create a successful fitness program we have to set out some measure metrics that are achieveable. Below, I've outlined some topics to think about: What do you want to accomplish? Is it weight loss, strength, both or ....

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  • Winter Health. What are the best vitamins?

    Greeting , To the Grand Lake neighborhood in Oakland, CA As we approach the winter months. It behoves us to take extra precautious when the weather is cooler and damp. We all hope we can eat our way to sustenance. But, that is not always the case. One way to insure success is to take vitamin supplements. Listed below are well researched products THAT have a beneficial effect upon your body. Vitamin D: With less sunlight exposure, supplementing vitamin D can support bone health and immune function. Omega-3 Fatty Acids: Found in fish oil, these help combat inflammation and maintain heart health. Great for those not getting enough fatty fish in their diet. ....

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