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The holidays have a bad reputation for derailing our health and fitness goals. While it is true that it seems all too easy to give in to all the treats and skip workouts, it’s 100% possible to stay on track!  Remember, it’s alllll about balance. Do not beat yourself up if you do indulge in moderation. Don’t beat yourself if you opt to spend time with friends or family and skip a workout or two along the way, either. After all, friends and family are what this time of year is all about! However, don’t make the holidays an excuse to deviate from your fitness goals completely.  Success all starts with making a plan. Maybe you know that you will spend all weekend with friends and family and will opt out of your regular weekend workout routine. Instead of just tossing it aside, plan other ways to move. Do a...
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Our gut microbiomes are pretty amazing. More and more research is being done to pinpoint exactly how these tiny organisms affect our health. In the past decade or so, we have learned a lot about our gut bacteria, and it’s pretty amazing. Probiotics, our gut bacteria,  have 250 to 800 times more genes than we have human genes, for example. We also know that they play a significant role in how we digest food, and research points to those bacteria potentially playing a big role in weight management. With this in mind, have you ever thought about how probiotics affect your ability to lose weight? According to the National Library of Medicine, there is an association between lower microbiota diversity and obesity, insulin resistance, and systematic inflammation. Higher diversity helps promote weight loss by helping us feel full for longer and causing our bodies to absorb more nutrients from food....
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No doubt about it, dancing is a fun way to shake up your workout routine! It’s a great way to add cardio; it allows you to use your whole body if you want to, and it can be done alone, with friends, or with your partner. But does dance affect your mental well-being, too?  Of course, like any form of exercise, dancing releases endorphins that promote stress relief and happy feelings, but there are some reasons why dance might positively impact your mental state a little more than other forms of cardio. I’m sure you’ve noticed one of the benefits of dance- feeling free! Dancing is a form of self-expression that allows you to physically express pent-up emotions and let go of stressors! Unlike a lot of other cardio activities, dancing lets you cut loose, which studies have shown actually promotes the release of more of those mood-boosting endorphins and...
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We LOVE Halloween. What we don’t love is all that leftover Halloween candy staring us down every day, begging us to finish it all! Treating yourself is 100% okay every once in a while, but too much of a good thing is bad. This is especially true if your regular diet is low in sugar. Consuming too much sugar might make you feel tired, upset your stomach, or make you feel guilty. We’ve all been there. The good news is if all of those leftover sweets are getting the best of you, you don’t have to toss it! And by the way, it probably isn’t your fault you gave in in the first place! First, if you find yourself over-indulging on that leftover candy, it’s probably not a willpower problem, and you shouldn’t beat yourself up for it. Your urge to finish that whole bowl of candy is probably a...
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So often, we are in a rush while we work out. We fit exercise in the morning before work, at lunch break, or after work, before our house-related obligations begin. For many of us, it’s the only way we have time to work out, and that’s usually ok! However, taking a little more time every now and then for a “mindful workout” is a great way to add mindfulness to your routine.  Mindfulness in daily activities reduces stress and depression and has even been shown to help people cope with pain and improve sleep. Mindfulness requires that we stay in the moment, focusing on the here and now. Forcing yourself not to think about the future or the past and remaining entirely in the present is hard, but like everything, you get better with practice. A mindful workout is a great way to practice mindfulness. Allowing yourself to let go...
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