Author: Lynette W. Bryan

Dive into Summer with Cross Training for Swimmers: Boost Your Stamina, Speed, and Power with Total Gym Dry Land TrainingMaria Sollon, MS, CSCS, PESAs the sun heats up and summer days lengthen, swimmers are eagerly diving into pools, lakes, and oceans, ready to perfect their strokes and relish the water.  Swimming is an excellent way to stay fit, however, there’s more to becoming a top-tier swimmer than just time spent in the water.Cross training, especially with the Total Gym, is an essential addition to any swimmer’s regimen. Not only does it enhance strength, stamina, speed, and power, but it also…

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*Start with Positive Self Talk**Begin with your “self-talk.” This is the conversation that runs through your brain continuously. What kind of conversation do you have with your self-talk? What type of negative self-talk has kept you from reaching your weight loss goals in the past?If you had a chance to do it over again, would you change the dialogue? That’s a no-brainer, isn’t it? Well, the good news is that you can turn the tide of negative self-talk beginning right now. It’s never too late to begin, and you start by reprogramming your self-talk and starting a whole new weight…

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Crunches Crunches are done by lying on the floor, either on a mat or not, with your arms crossed in front of your chest. Many people do crunches with their hands behind their heads, but this can create lower back problems due to the pull on the head and neck. A slightly different position is to place your fingertips behind your ears rather than crossing them on your chest. It’s important not to pull on the neck or ears for assistance in rising off the floor. Instead, suck the abdomen back toward the spine and inhale through the nose at…

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Understanding Ketosis Ketosis is a natural metabolic state in which the body, deprived of carbohydrates, turns to fat as its primary energy source. This process involves the liver converting fat into ketones, which are then used for energy. Achieving and maintaining ketosis requires a strict dietary regimen, significantly reducing carbohydrate intake and increasing fat consumption. Benefits of Ketosis** Weight Loss: One of the most significant benefits of ketosis is rapid weight loss. By burning fat for energy, the body reduces fat stores more effectively than when burning carbohydrates. Improved Mental Clarity: Many people report enhanced cognitive function and mental clarity…

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– Eat whole foods that are as natural as possible. When you eat whole foods that are full of nutrients your body will know how much to eat and how much not to eat. You do not have to count calories because your body is a wonderful machine. If given the right nutrients you will be at the best weight for you, have plenty of energy and feel great. Eating highly processed empty calorie foods will cause your body to always be hungry because it’s trying to get the nutrients it needs. – Drink the best weight loss supplement known…

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How Much Protein Do You Really Need?When you find yourself in the fitness corner of social media, you will hear a lot about protein. Protein shakes. Protein Pancakes. Protein desserts. Protein bars. Supplements. Smoothies. All protein, all the time. According to your favorite influencer, it’s all you need to eat.Let’s dig into this.Body composition is the term we use for how your body is divided up into different tissue types. You have fat mass and fat-free mass. Fat-free mass includes fluids, bones, muscle mass, and all the other non-fat tissues. For the best health outcomes, we want less fat mass…

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1) Move More Sedentary people burn about one-third less calories per day. By simply taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn in one day. Small movements will add up over time to lots of calories. The trick is to keep moving throughout your day. Write the word move on post-it notes and put them in places you ll notice them when you re sitting still. Then, take every opportunity to move here s some ideas for burning extra calories: Tap your feet Swing your legs Stand up and stretch…

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Maria Sollon Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and…

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An estrogen-lowering program will include: Increase your fiber intake. That happens two ways: 1. Eat as much as you can by choosing fruits, vegetables and whole grains as your high ?fiber carbohydrate choices and then add a fiber supplement (Fiber Source 7) to consume 30 to 50 grams of fiber daily. Increase the indoles (cruciferous vegetables like broccoli, cabbage, and cauliflower) in your diet. That also happens two ways: Eat as much as you can and supplement with an indole-3-carbinol supplement (EllagiGuard). Target 3 servings a day. Increase the essential fatty acids (EFA?s) in your diet. They are essential because…

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From the Publisher The ketogenic diet has attracted so many followers for good reason: it’s an effective tool for fat loss as well as a way of eating with proven benefits for many health concerns, including unstable blood sugar, neurological conditions, and epilepsy, to name a few. But getting started and sticking with keto can be tough. That’s where Keto Quick Start comes in. New York Times bestselling author and health and wellness pioneer Diane Sanfilippo brings her own experience with a keto-Paleo diet to Keto Quick Start, a comprehensive and simple-to-follow road map for transitioning to a ketogenic lifestyle.…

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