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Strength Training 101

Exercise Tips
In the midst of hosting our first Strength Training 101 session yesterday, lots of information was shared, and several great questions were posed by those that attended, which I would like to use here to create a go-to guide for general strength training programs. Frequency: Strength gains can be made by committing to as little as twenty minutes, two days per week. If...

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Understanding Blood Pressure

Personal Knowledge
Everyone knows that high blood pressure is bad for your health, but do you understand what it means and why it's harmful? The American Heart Association has set the following blood pressure ranges for identifying your health risk: The reason blood pressure monitoring is so important is because hypertension has been deemed "the silent killer" - it generally is a symptomless disease, but...

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The War Against Sugar & June's Monthly Challenge

Better Nutrition
This will be the third year we will be offering the Sugar Challenge. Those that have participated in the past have reported weight loss, clearer skin, more energy, and just a greater general well-being. I hope you will join us! The incentive will be structured a little differently this year. You will receive one point for each day you go without any added...

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Eat This Instead: Mayonnaise

Better Nutrition
Have you ever taken a look at the ingredients labels on your most commonly used foods? Chances are, if your food comes from a package, can, bottle or jar, there's likely to be at least one mystery ingredient that you can't pronounce or have no clue what it is. Allow me to demonstrate with Hellman's mayonnaise: Soybean oil, water, eggs, vinegar, salt, sugar,...

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The Lowdown on Strength Training & Why it's for Everyone

Exercise Tips
As a personal trainer, I have heard from countless people why they've avoided strength training throughout their lives - everything from, "I don't want to look like a bodybuilder," to, "I'm focusing on cardio to lose weight." Because of all of the misconceptions surrounding strength/resistance training, today I'm offering up reasons why everyone should participate in some kind of strength program, how that...

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Understanding Sleep Cycles

Healthy Tips
Each night, when you sleep, you go through several sleep cycles, each lasting about 90 minutes on average. During that 90 minute period, your body goes through five sleep stages, in varying lengths, which can be divided into two categories: NREM (Non-Rapid Eye Movement) sleep consists of the first 4/5 stages of sleep. During the course of NREM sleep, your muscle movement, breathing...

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These Are a Few of My Favorite Things

Exercise Tips
As a wellness coach and personal trainer, I'm often asked for ideas on how to be healthier and more fit. My personal wellness journey has looked less like a path, and more like a roller coaster over the last 10 years, with me slowly figuring things out along the way with some good old fashioned trial and error. I've decided to compile a...

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Healthy Fort Wayne - Health Meets Convenience with Green BEAN Delivery

Healthy Tips
One of my goals as a wellness coach is to help people tap into resources available to them, that will help them engage in a healthy lifestyle. At one point, I highlighted Fresh Thyme, in Fort Wayne. That being said, there are many people that live outside of Fort Wayne for which accessing organic, healthy food can be largely inconvenient. One possible solution...

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