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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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  • Whey Protein: The Benefits of Using

    Whey protein is a popular dietary supplement known for its numerous benefits, especially in the context of fitness and overall health. Here are some of the key benefits of using whey protein: High-Quality Protein Source: Whey protein is a complete protein, meaning it contains all (9) essential amino acids required by the human body. It is highly bioavailable, which means it is easily absorbed and utilized by the body. Muscle Building and Repair: Whey protein is particularly effective for athletes and individuals looking to build and repair muscle tissue. It provides a rich source of branched-chain amino acids (BCAAs), such as leucine, which are critical for muscle protein ....

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  • Osteoporosis: Strength Considerations

    Some of the keys to managing a condition like osteoporosis is to first figure out what are the main things inhibiting your movement and then finding a Physical therapy to teach you movement and home therapeutics and when your done with them find a local fitness professional to help you get into a structured fitness program. This fitness professional should be able to design a program unique to your current physical state. Coordinating with a physical therapist to discuss if there are any outstanding issues that need to be addressed so that when designing a program these areas can be focused upon in a workout. One of the first things a fitness professional should do is perform ....

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  • Osteoporosis: Remedies to manage Osteoporosis

    We all know or have heard of a friend or family member who recently was diagnosed as having osteoporosis or osteopenia . What are these conditions and how can a structured fitness program help you mitigate it's progression. What is osteoporosis? It is a progressive disease that causes thinning of the bone structure and eventually the bone stops regenerating. This can lead to mobility issues and bone fractures. Osteopenia is a precursor to osteoporosis and is the first stage which is thinning bone. This is a disease that affects people 50 yo and over. 1 in 2 women and 1 in 5 men will experience osteoporotic fractures in their lifetime. The number one reason older people ....

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  • Apple Cider Vinegar: The health and fitness benefits

    Hello GrandLake Neighbors, We have all heard the benefits of Apple Cider Vinegar . But, what properties does it have so that It can benefit me? Below is an moderate explanation of the purported health benefits. Apple Cider Vinegar (ACV) is often touted for its potential health benefits, although it's important to note that scientific research is ongoing and some claims may not be fully supported. As always, everything in moderation. Here are some potential benefits of Apple Cider Vinega r : Digestive Health: (ACV) may help improve digestion by increasing stomach acid production, which could aid in the breakdown of food and nutrient absorption. Blood Sugar ....

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