8 No-Excuse Habits for a Healthier Workday

By Alan Kohll A healthy lifestyle doesn't have to mean carving out two hours every morning for the gym or only eating fresh produce for lunch. The ideal healthy lifestyle is built up of small, healthy habits you do throughout the day. It's no secret that you spend most of your waking hours at work. It makes sense, then, to start building up your small healthy habits while you work. Here are some great healthy habits you can easily add to your workday. Unlike the big commitments like gym time or healthy cooking, these small habits can be worked into ...
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6 Ways to Get Leaner, Stronger and Healthier This Spring

By Gaye Groover Christmus After a few months of heavy clothes, hearty food, and gloomy weather, your body, mind and spirit start to crave something different -- something lighter, brighter and more active. Fortunately, just about the time soups, sweaters, and snow are getting on your last nerve, spring shows up. And not a moment too soon! This year, take that yearning for lighter, brighter and more active things and put it to work for your health. Spring is the perfect time to make changes that will help you get leaner, stronger and healthier -- and to establish habits that ...
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The 5 Best Ways to Lose Belly Fat

By GQ By K. Aleisha Fetters for : Kendall Jenner's Topless GQ Cover Shoot3. Eat More Protein Eating whole, healthy sources of protein is vital to building muscle and burning more fat, says Sean W. Meadows R.D., a nutrition and wellness coach with The N.E.W. Program, a weight-loss center in Newport Beach. While a pound of fat burns two calories per day, a pound of fat burns six--and takes up a whole lot less room on your frame. And in one 2014 Pennington Biomedical Research Center study, when people ate 40 percent more calories than they needed for eight weeks, ...
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Eating Right for Exercise

You need energy to exercise and energy comes from food. Make sure you've eaten adequately before any fitness activity and eat to refuel afterwards, says Sue Travis, RD, PhD, of the division of nutritional sciences at Cornell University in Ithaca, N.Y. Fitness Food: The Right Diet for Exercise The amount of food a person needs will vary with age, sex, weight, and activity level. The rate at which you burn calories depends not only on the type of exercise you do, but also on how vigorously you do it. Travis emphasizes that it’s important to divide your calories between carbohydrates, ...
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Using Exercise to Beat Stress

Get Active Nothing can beat regular exercise as a stress-busting technique. The result of the 'fight or fight' reaction is that our bodies go into a state of high arousal but there is often nowhere for that energy to go, so our bodies can stay in this state for hours at a time. Exercise is the best way to dissipate the excess energy, especially if you have a sedentary job. It's a good idea to channel your energy into proper exercise, be it a brisk walk, arun, a bike ride or a game of squash. You don't need to join ...
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How to Get Rid of Muscle Soreness Fast

So what does a fitness guru do to bounce back as fast as possible from soreness (especially when he wants to enjoy a few good days on the Hawaiian beaches)? Here are the most effective methods I’ve been using lately (and here’s how to know whether you should actually feel sore after your workout): Hot-Cold Contrast Showers: These increase blood flow and help to shuttle inflammation out of muscle. Just take a 5 minute shower, and alternate between 20 seconds cold and 10 second hot. See also How to Use Cold Weather to Lose Weight. Curcumin: In high doses, this tasty ...
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Exercise and Physical Activity: What’s the Difference?

Learn the difference between physical activity and exercise, and how each can contribute to physical fitness. Physical activity is defined as movement that involves contraction of your muscles. Any of the activities we do throughout the day that involve movement — housework, gardening, walking, climbing stairs — are examples of physical activity. Exercise is a specific form of physical activity — planned, purposeful physical activity performed with the intention of acquiring fitness or other health benefits, says David Bassett, Jr., PhD, a professor in the department of exercise, sport, and leisure studies at the University of Tennessee, Knoxville. Working out ...
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Eating a high-fiber diet as a teen may help prevent breast cancer later

Here's another reason to freak out over your teen or college-aged daughter's diet that seems to be based on ramen noodles and bubble tea: a new study finds that women who ate more fiber in their late teens and 20s had a much lower risk of breast cancer later. A 20-year study of more than 90,000 women showed those who ate the most fiber while young had a 16 percent lower risk of breast cancer than those who ate the least and a 24 percent lower risk of having breast cancer before menopause, which tends to be a harder-to-treat form ...
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The Best Full Body Exercises

In the episodes How To Lose Fat Quickly and How To Build Muscle, we learn that there is one distinct similarity between both fat-burning and muscle-building goals: They each require the use of full body, multiple-joint exercises that activate many muscles at the same time. When it comes to full body exercises, some are more effective than others, so in this article, you’ll learn the 5 full body exercises that get you the most results in the shortest period of time. (Each exercise below links to a video demonstration of the movement.). The 5 Best Full Body Exercises Full Body ...
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5 Stress-Busting Yoga Poses You Can Do At Your Desk

By Amy K. Mitchell It's hard to get away from work. It follows us everywhere. Forty-plus work weeks are the new normal. Most of us eat lunch at our desks, increasing the number of hours we put in day to day. Working so much, it's normal that most of us experience that mid-afternoon slump when our blood sugar drops and a nap would come in handy. Too many of us head to the vending machine or to Starbucks, when a little yoga would instead stave off those sugary cravings and boost energy levels. These five stress-busting yoga poses, which you ...
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The Lifelong Benefits of Exercise

Stop procrastinating and start exercising! The benefits of physical fitness are too great to ignore. Feel younger, live longer. It's no slogan — these are actual benefits of regular exercise. People with high levels of physical fitness are at lower risk of dying from a variety of causes, according to a recent study published in the Journal of the American Medical Association. Physical Fitness: What the Benefits of Exercise Mean for You There's more good news. Research also shows that exercise enhances sleep, prevents weight gain, and reduces the risk of high blood pressure, stroke, type 2 diabetes, and even ...
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