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  • Personal Training in Clarks Summit - LUX Personal Training - Confessions of a Fitness Professional

    Confessions of a Fitness Professional

    By Jose Briceno. Working in fitness is one of the dream jobs I never wished as a kid. Have you ever heard a kid say: “I want to be a personal trainer when I grow up”? I guess you haven’t. Most children want to be firefighters, astronauts, even superheroes. Me? At one point I wanted to be a “scientist”-- whatever that meant to my 6-year old self. I loved the process of observing, analyzing, experimenting and discovering new things and ideas. Decades later, life brought me to the fitness industry, and I can truly say that this is one the most rewarding experiences I’ve had. I don’t have to be stuck in front of a desk all day, and I get to ....

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  • Personal Training in Clarks Summit - LUX Personal Training - The Breaking of You is the Making of YOU

    The Breaking of You is the Making of YOU

    By Stephanie Hatfield. Those who have met meknow Irefer to myself as a " recovering shy girl ". In grade school and through high school Iwould never raisemy hand or speak upin class. Class presentations terrified me. AndIwould rarely introduce myself to someone I didn't know. New places and new people made me extremely uncomfortable.
    Fast forward to my freshman year of college. I was offered a job in the Admissions office setting up campus tours for visiting students. The job also included being the tour guide, showing visiting students and their families around the campus and answering their questions about theschool. Still to this day, I am not entirely sure what went through my ....

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  • Personal Training in Clarks Summit - LUX Personal Training - What I Learned From Walking On Fire

    What I Learned From Walking On Fire

    By Jose Briceno. I am not brave. I have always shied away from physical danger, and my pain tolerance is close to zero. When I was younger, I was never fit or strong
    , and I was always left behind by my friends when we played any sport.I also avoided any kind of conflict, physical or verbal, because I was weak. This weekend, however, I had a major realization. I spent the last few days with my wife at Tony Robbins’ Unleash the Power Within in Newark. Major event. More than 13,000 people came together with the same drive: we love our lives, but we’re hungry for more.
    On the first night of the event, after a powerful 12-hour delivery by the creator of the ....

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  • Personal Training in Clarks Summit - LUX Personal Training - Why Women and Weights Absolutely Go Together!

    Why Women and Weights Absolutely Go Together!

    We’ve all heard society’s warnings that if women lift, they will get “big” and “bulky”. Let’s clarify a couple things. It is implausible that 30 minutes spent lifting a few heavy items will send you home with jacked arms and a thick back. It’s simply not
    going to happen. First, look at the rest of the “ lifting ” you do in life already
    ! We lift seven bags of groceries at a time, babies and car seats, cases of water, bags of mulch, bags of dogfood, our kids’ back packs, our purse/laptop bag/lunch sack (in one arm) and our gym bag/target returns/umbrella in the other! We LIFT
    things ALL THE TIME
    . Second, ....

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  • Personal Training in Clarks Summit - LUX Personal Training - Do you Have Tension in Your Low Back?

    Do you Have Tension in Your Low Back?

    If you feel tension in your low back when doing some exercises, you might need to fix your form. But perhaps, your spine is not used to move in a certain way. Your body might not be ready for that exercise, and it results in muscular tension. A great way toget your spine ready for action is our Low Back Tension Release: People with chronic low back pain may feel tightness when moving their spine away from the neutral position. This unloaded position allows the spine to move through its full range of motion while using the band as feedback to make sure the lower region of the spine is moving correctly. Try 25 reps with the band, then 25 reps replicating the movement without the ....

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  • Personal Training in Clarks Summit - LUX Personal Training - 6 Reasons Why Watermelon is so Wonderful

    6 Reasons Why Watermelon is so Wonderful

    By Stephanie Hatfield. 1. Helps Fight Cancer.
    As an excellent source of antioxidants, including vitamin C, watermelon can help combat the formation of free radicals known to cause cancer. Lycopene intake has been linked with a decreased risk of prostate cancer in several studies.
    2. Helps Digestion and regularity.
    Watermelon, because of its water and fiber content, helps to prevent constipation and promote regularity for a healthy digestive tract.
    3. Aids Hydration.
    Made up of 92 percent water and full of important electrolytes, watermelon is a great snack to have on hand during the hot summer months to prevent dehydration. It can also be frozen in ....

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  • Personal Training in Clarks Summit - LUX Personal Training - Falling to the Same Food Temptations Over and Over Again?

    Falling to the Same Food Temptations Over and Over Again?

    By Richelle Epstein. 1. Get rid of the temptation.

    If you know something is unhealthy... If you know it takes you further from your goals... If you know you've caved in to it more times than resisted it.... REMOVE THAT TEMPTATION. It's silly to keep it in the house! Why!? 2.
    Find something to satisfy that craving that is a healthier option.
    If it's salty, find a recipe for maybe a salty baked vegetable chip you can make. Or if it's something sweet, search for a sweet treat with natural sweeteners or fruit instead. There are always healthier options. And making them yourself at home is the best route as you'll know exactly what you're putting into your ....

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  • Personal Training in Clarks Summit - LUX Personal Training - Do You Have Plantar Fasciitis?

    Do You Have Plantar Fasciitis?

    Is the bottom of your foot hurting? You might have plantar fasciitis. Plantar fasciitis is very common in middle-aged people. It can be caused by repetitive stress on your feet, such as running, or simply due to lack of physical activity. The muscles in your feet can become tight and weak, causing pain anywhere around the heel and throughout the bottom of your foot. Get rid of those nagging symptoms with Libby's Plantar Fasciitis Fix : 1. Massage Your plantar fascia might need to be released through massage, and the best way to do it is what a simple ball - a lacrosse ball or even a golf ball will work. 2. Stretch Stretching the bottom of your foot will also help release ....

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  • Personal Training in Clarks Summit - LUX Personal Training - Run Faster with Healthier Hips

    Run Faster with Healthier Hips

    Do you want to run and sprint faster
    , while keeping your back pain-free? Strengthening your hip flexors is the key. The hip flexor muscles are involved in every acceleration movement
    you do, including running and sprinting. Having strong and balanced hip flexor muscles will help you have a better gait, accelerate easier, and avoid hip or back pain when running.
    Most people spend their time sitting in offices or classrooms, staying in that same position for hours, then go home, sit down for even more time before going to bed. That's why the majority of us have weak and inflexible hip flexors
    , and this is a major inhibitor of speed and explosiveness. We have 5 hip flexor ....

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  • Personal Training in Clarks Summit - LUX Personal Training - Top Apps to Take Care of Your Amazing Physical Self

    Top Apps to Take Care of Your Amazing Physical Self

    by Richelle Epstein. Many people make resolutions for self-improvementstarting January 1stfor the year ahead. Honestly, I don't really ever feel optimistic and driven at that point in the year. Christmas is over. The cold, dark winter is still out ahead for a few months. I really just want to wrap myself in carbs and sleep. But as spring rolls around and slowly turns into summer, I feel energized and motivated to make some healthier choices to steer myself physically toward taking better care of my body. The days are longer which equals more sunshine! The trees start to form buds, grass starts growing, and FLIP-FLOPS!!! So, if you can relate to my enthusiasm, ....

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  • Personal Training in Clarks Summit - LUX Personal Training - Why Can't I Lose Those Last 5-10 Pounds?

    Why Can't I Lose Those Last 5-10 Pounds?

    By Richelle Epstein. So you've lost an amount of pounds. You were on fire! You were ecstatic. You had momentum behind you! You were going to reach your goal weight???? Your dream skinny-jeans were going to fit again!!! People were noticing! Your thighs were shrinking! Your butt?.... becoming fantabulous! Wahoooooo! But then.... The pounds stopped dropping off. You hit a wall. A plateau. A Mac truck! Ugh. What's wrong? Why can't you drop those last few pounds? Here are a few ideas... 1. You haven't been careful in tracking your food intake. We most often underestimate the calories we consume. Do you really know how ....

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  • Personal Training in Clarks Summit - LUX Personal Training - Should You Be Taking Daily Supplements?

    Should You Be Taking Daily Supplements?

    By: Victoria M. Frosini, M.S.
    Daily supplements are meant to do exactly what their name suggests--- supplement a healthy, well-balanced diet. In fact, the human body was designed to digest and absorb nutrients exclusively through whole food consumption. In a perfect world, we would receive all the essential nutrients and micronutrients from the major food sources- sustainable protein, whole grains, fruits, vegetables, and healthy fat. Simply put, the macronutrients (carbohydrate, protein, and fat) are sources of fuel for the body, and micronutrients aid in energy metabolism or “the breakdown of nutrients into fuel.” Whole food sources are highly complex structures that ....

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  • Personal Training in Clarks Summit - LUX Personal Training - Keeping Illness and Injury in Perspective

    Keeping Illness and Injury in Perspective

    by Richelle Epstein. Even when you diligently and consistently take great care of your body -exercising, eating clean, getting sufficient rest- you are never fully in control of the challenges
    that you may have to face physically. Sometimes they are a direct result of your own neglect or mistakes. But then other times, they are not traceable to anything you did or didn't do. I have lived a very healthy life overall. I have great convictions about what I put in my body and the shape I keep it in. BUT, as there are no guarantees, outside of death and taxes ?? , sometimes life throws me a health-curveball. Lately, it's taken me down, both ....

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  • Personal Training in Clarks Summit - LUX Personal Training - What to do When Shorts and Bikinis are Around the Corner

    What to do When Shorts and Bikinis are Around the Corner

    by Richelle Epstein. Warmer weather is teasing us. It feels fantastic!!! But what doesn't feel fantastic is how EVERY YEAR, as the weather improves, my anxiety increases.... SHORTS AND BIKINIS AREN'T FAR BEHIND!
    Eeeeekkkk!!! And YES, I still have some apprehension about revealing more of my physical self each Spring/Summer. You are not alone. Don't worry! There's no better time than NOW to start turning that corner toward bearing those gorgeous legs, glutes & abs! Here's a plan... 1. Start NOW! Don't wait! You don't need any more preparation time. You don't need a Monday to start on. You don't need to do anything else first. You are ....

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  • Personal Training in Clarks Summit - LUX Personal Training - Adversity is Our Friend

    Adversity is Our Friend

    by Stephanie Hatfield. “A dose of adversity is often as needful as a dose of medicine.” I wish I could say this was a quote from my favorite highly esteemed author. But it’s actually the message that was inside my fortune cookie from my favorite Chinese delivery place. Still, the sentiment rings true and the timing was impeccable. I was rewarding myself with celebratory Chinese goodness after having just completed that day my first ever triathlon (to be clear it was a mini and indoor triathlon, so hold on to your admiration for now). Nevertheless, it was new, and, for me, it was a risk
    . You see, I signed up 3 days before the event, on a whim, after seeing it ....

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  • Personal Training in Clarks Summit - LUX Personal Training - When Life Gets Crazy... How to Get it All Accomplished!

    When Life Gets Crazy... How to Get it All Accomplished!

    by Richelle Epstein. As I looked at my schedule for today, I wondered "How can I get all this accomplished and still get in my workout time???
    " Four kids, single-parenting, orthodontist, art lessons, youth group, school project at a friend's house, my work, my doctor appointment... "Mom we're out of milk!"... Dog needs flea and heart worm meds... Car is frozen solid from snow storm... One kid lost my keys... "Mom the dog ate my reed for my saxophone!"... "Mommy, I need 5 folders for my binder by tomorrow!"... Garbage needs to go out... Cans are still by the road in the snowbank from last week... "Mommy, I need $100 for my field trip TODAY!"... Who's ....

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  • Personal Training in Clarks Summit - LUX Personal Training - Indulging Without the Guilt

    Indulging Without the Guilt

    How to Treat Yourself on February 14 - Healthy Indulgences for You and Your Loved One. By: Victoria Frosini M.S. As February 14 nears, we all think of candy gram letters, chocolate filled hearts, and indulgent meals. After weeks and weeks of “putting in the hard work,” it's time to kick back and relax this Valentine’s Day--- without the regret. Here’s five tips to “treat yo’self” on V-day! 1. Relax and unwind.
    Relaxation is more than peace of mind or enjoying a hobby. True relaxation is a process that decreases stress on the mind and body. Take Valentine’s Day as an opportunity to treat your body to a ....

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  • Personal Training in Clarks Summit - LUX Personal Training - Dining Out While on the Plan

    Dining Out While on the Plan

    by Victoria Frosini, M.S. You’ve been successfully humming along for the last few weeks! New Year’s goals keep you motivated, endorphins are high, and you’ve been sticking to the plan. As the end of January rolls around, life starts to get busy again. Statistically speaking, many people start to fall off their diet and exercise plans right about now, so you’re not alone! Work, kids, your schedule… you find yourself eating out more often, and you’re worried you may fall off the wagon. Don’t fret! We’re here to guide you through eating ‘on the go’ when life gets busy! 1. When eating out, build your meal ....

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  • Personal Training in Clarks Summit - LUX Personal Training - 4 Tips to Stay Motivated When Your Life is Turned Upside Down

    4 Tips to Stay Motivated When Your Life is Turned Upside Down

    By Richelle Epstein. I'm sure you've heard the phrase, "Food is the most overused anxiety drug and exercise is the most underutilized antidepressant." How do you care for yourself
    in times of crisis? We can have the best of plans and intentions for both health and fitness, and what our life will look like... yet it can turn upside down in an instant. Sending you spiraling down into unknown and turbulent waters with nothing to hold onto. Grief is an ugly and unpredictable beast.Yesterday was a super tough day for me. Backstory... My husband passed away unexpectedly at 39 years old about a year and a half ago, leaving me as a single ....

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  • Personal Training in Clarks Summit - LUX Personal Training - The Top Wellness Trends for 2017!

    The Top Wellness Trends for 2017!

    The LUX Fitness Reboot By: Victoria Frosini, M.S. New Year, new goals, new workouts! January is the perfect time to experiment with fresh fitness routines and challenge yourself to updated goals. In 2017, LUX Personal Training wants to help you look and feel your best. That’s why we are proud to share our top five wellness choices to reboot your mind, body, and metabolism (all available, right here in our very own studio)! Fitness Tracking You can’t leave home without a fitness tracker or app? If so, you’re part of growing population using “tech” to monitor fitness progress. The American College of Sports Medicine ranks the most ....

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  • Personal Training in Clarks Summit - LUX Personal Training - Has Your Diet Failed You?

    Has Your Diet Failed You?

    by Victoria Frosini, M.S. We’ve all tried diets that ask you to drink shakes or eat “healthy” food, leaving you starving an hour later. Diets can be confusing, and leave you with mixed messages and emotions. It’s usually only a matter of time before stringent dietary restrictions leave you frustrated and ready to quit. Diets Fail. Personalized Nutrition Succeeds! Did you know you the best way to lose weight is through personalized nutrition programming? Personalized Nutrition is based on the idea that by individualizing dietary advice and support, you will be motivated to make lasting changes for your specific needs and goals! ....

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  • Give the Gift of Fitness

    ‘Tis the Season to share the gift of Health & Fitness to your family and friends! The art of gift giving can be both joyful and stressful-- that’s why we’re here to help. Whethe r it’s for your best friend, special someone ormaybe even yourself (don't worry, we won't tell!)— LUX Personal Training has a gift package for you! This Holiday Season we are thrilled to offer four gift options for every fitness level. LUX Holiday Starter Pack:
    This option is perfect for someone who wants to jumpstart his/her fitness journey! We promise after 21 days, this will be the gift that keeps on giving! After a three-week fitness ‘crash course’ ....

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  • Personal Training in Clarks Summit - LUX Personal Training - Strength in Numbers

    Strength in Numbers

    Strength in Numbers: Exercising
    Friends Can Help You
    Reach Your Goals
    By: Victoria Frosini M.S.
    Workout buddies can help you stay committed to exercise! In fact, if you’re trying to make fitness a habit, or you’re hoping to hit a specific goal, a friend can give you a huge mental and physical boost. Here’s our take on why the “Buddy System” works! Social Support:
    Exercise Buddies encourage participation and help limit negative self-talk. In addition, a reliable workout partner helps to increase your chances of sticking with a program. Social support can range from emotional support (think ....

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  • Personal Training in Clarks Summit - LUX Personal Training - The Missing Key to Reaching Your Highest Potential

    The Missing Key to Reaching Your Highest Potential

    By Victoria Frosini, M.S. Have you ever found yourself in awe of extremely successful people? How can they run flourishing businesses, exercise daily, and raise happy, healthy families? The answer is simpler than you may imagine; it’s mindfulness. Mindfulness or meditation is a popular buzzword that sometimes carries a loose and/or subjective meaning. We often envision ancient Buddhist rituals, hour-long yoga sessions, specific spiritual practice, and chanting. Moreover, modern mindfulness is straightforward and can be integrated into one’s life through “controlled attentiveness, or deliberate awareness of what is happening in the present ....

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  • Personal Training in Clarks Summit - LUX Personal Training - How to Stay Motivated when Seasons Change

    How to Stay Motivated when Seasons Change

    by Victoria Frosini. As the leaves change color, temperatures dip, and evenings become dark, staying inspired to exercise can be challenging for the most committed gym goers! Read on to find out five tips to hit “refresh” to take back your fitness motivation and regain enthusiasm to train. 1) Set A New or Big Goal:
    Shifting mental focus to have a defined and specific goal can lead to increased motivation. In the summer months aesthetics and warm weather keep us accountable. In the winter months, take the initiative to try something that challenges you. Maybe it’s holding a plank for 90 seconds, improving your PR in strength, or increasing ....

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  • Personal Training in Clarks Summit - LUX Personal Training - 5 Reasons Why a Personal Trainer is Better than a BFF

    5 Reasons Why a Personal Trainer is Better than a BFF

    by Libby Aneskewich. Trying to improve your lifestyle can be overwhelming. You might not know what to do and how to put it into action. Or you just might have lost motivation to keep going. That's why we think a Personal Trainer can be one of the most important people in your life. Here's why: 1. You get what you want.

    Hopping on the elliptical next to your friend and gossiping can be fun, but it won’t get you the results you’re looking for. If you are training for a race, want to lose body fat, or simply want to learn how to use a barbell, a Personal Trainer can help you. Individuals with low back pain, bad knees, or other injuries can also benefit from ....

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  • Personal Training in Clarks Summit - LUX Personal Training - How to Overcome Excuses

    How to Overcome Excuses

    By Jose Briceno. How many times do you find yourself skipping your workout because you don't have the time? Or the energy? Or the mood? Or any other obstacle in that particular day? If you are anything like I used to be, exercise is something that you force upon yourself because you see it as a means to an end. That end might be weight loss, a better body shape, or pain prevention. In that case, exercise might not at activity that you crave
    --at least not yet. Sometimes you can overcome the dread and get the workout done, but most of the time it is easier to let anything get in the way and skip the gym. So, how to make exercise a habit?
    How do you turn it into an activity that ....

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  • Personal Training in Clarks Summit - LUX Personal Training - Keep Your Back Safe While Bending Over

    Keep Your Back Safe While Bending Over

    B y Jose Briceno. Have you ever been afraid of picking up something off the floor the wrong way and hurting your back? I'm asking you this because I have. When I injured my back some years ago, it was due to poorly executed exercises. After a few months, I recovered, and learned how to keep my back strong by doing the right exercises the right way. One of those exercises is the Romanian Dead Lift. The Romanian Dead Lift is an excellent exercise to work your hamstrings, glutes and core. Those are basically all of the muscles that support your back when you bend over. It is also a very functional movement that translates to your daily activities. Every time you're bending over to ....

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  • Personal Training and Semi Private Training in Clarks Summit!

    Check out our new website for LUX Personal Training!
    We proudly serve the Clarks Summit, Waverly, and Dalton areas! Come see the programs and deals we have to offer. Personal Training, Semi Private Training, and SO MUCH MORE! Fill out the "Request Information" form on the side of the page and stop in for a visit today! Don't forget to click here to visit us on our social media pages!! Facebook and Youtube ....

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  • About LUX

    LUX Personal Training has been featured in the Abington Journal for having the Best Fitness Instructor in the Abingtons, and recognized by its clients for providing customized and effective fitness programs through its professional and knowledgeable training staff, proven pain-prevention and corrective exercise programs, plus personalized nutrition coaching. The staff at LUX Personal Training makes sure our clients obtains results through setting goals, and providing motivation and accountability. Our trainers develop a workable plan of action that integrate all components: 1) Proper movement - by improving flexibility and teaching motor-control patterns, we prevent injury ....

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  • 6 Healthy Recipe Substitutions to Make Your Favorite Dishes Healthier

    A diet that is rich in whole foods that require as little processing as possible is better for your body. This article from Precision Nutrition also examines why choosing whole foods over processed foods is a better way to stay healthy and maintain a healthy weight. This doesn’t mean that you have to give up all of your favorite foods, though. In fact, many recipe substitutions can turn guilty indulgences into guilt-free pleasures. You may not even notice the difference in taste and in texture, and in many cases, you may enjoy the difference. Healthy Recipe Substitutions
    For many recipes, it’s possible to cut the the sugar by half and replace it with flavors like vanilla, ....

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  • 3 Easy Steps to Fix your Bird Dog form (and activate your Glutes and Core)

    Is your lower back sore after doing a Bird Dog? The Bird Dog is a great exercise that targets your abs, lower back, butt, hips, even your upper back and shoulder muscles. Your body has to fight against rotation, engaging all muscles that stabilize your core. But if done the wrong way, you might be activating different muscles that place a big load on your spine. On our Form Check # 1 video you can learn 3 easy steps to activate your core and glutes while keeping your back safe. ....

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  • 4 Tips for a Healthy Turkey Day

    Everybody is excited that the holiday season is starting. But at the same time, you might feel anxiety. You know that the splurging on Thanksgiving dinner is the spark that sets off how the rest of the holidays will look like. So, I encourage you to take control and decide how you want to spend the rest of the season, starting with a healthier Thanksgiving. Think you can do it? A little effort now will save you a lot of trouble in January. Take action and you will look and feel great during the holidays. You can even drop a few inches and wear that dress you always wanted on New Year’s. 1. Add vegetables to your plate
    Even though most of your plate will be filled up with turkey and ....

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  • Core Countdown # 1 – Single-Leg Dead Lift

    The best functional core exercise is the single-leg dead lift. The very name of the exercise strikes concern by having the word “dead” in the name, but in reality, it is a movement that we do every day. A dead lift involves picking up something off the floor, bending over by hinging our hips. Some of us that have experienced lower-back pain at some point in our lives are afraid of hinging our hips or cannot do the movement properly. The best way to teach the body how to bend over properly is using an elevated surface to limit the bending at first. Start standing as tall and straight as you can, having all of your weight on one leg. Then drive your hips back, keeping your spine neutral. ....

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  • Core Countdown # 2 – Bridge

    The gluteal muscles are the strongest in the human body. If they are awake, that is. Because of our lifestyle the glutes are almost always asleep. When was the last time your glutes felt really sore after a workout? The bridge is one of the best exercises you can do every day to awaken and strengthen your glutes. So, besides getting a stronger core, you’ll end up having a nicer butt. Lay down flat on your back, with your knees bent and your feet flat on the ground. Extend your arms out to your side and find neutral pelvis. Push your hips off the floor with your heels, as high as you can as long as you keep your pelvis neutral. Concentrate on keeping the glutes squeezed, as you bring your ....

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  • Core Countdown # 3 – Bird Dog

    This is a great exercise that targets your abs, lower back, butt, hips, even your upper back and shoulder muscles. What makes this exercise so good, is that your body has to fight against rotation, engaging all muscles that stabilize your core. First, come to a hands and knees position, with your knees exactly under your hips and your hands exactly under your shoulders. Then, find a neutral position for your lower back by extending you back, then flexing, extending again, and finally find a position in the middle. You’ll feel your abs already activated in that position. While holding your back in that neutral position, raise the opposite arm and leg at the same time, until both become ....

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  • Core Countdown # 5 – Planks Done Right

    Number one on everybody’s hate list, the Front Plank is the best core exercise you can do every day. Although it looks very simple, doing it with the proper form for the right amount of time can be a challenge for both your mind and body. First, lie on your stomach on the floor, with your elbows close to your sides and directly under your shoulders. Straighten your legs, flex your feet and tuck your toes towards your shins. Then lift your torso and thighs off the floor, while keeping your body rigid. Keep your back in a neutral position and don’t hike your hips up or let them sag down. Squeeze your butt and keep your legs straight and tight. Now here comes the true challenge: hold that ....

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  • The 5 Core Exercises You Should Do Every Day – Intro

    Most of us have heard we need to strengthen our core for various reasons: to reduce lower back pain, to perform daily activities better, to improve our posture, or just plainly to look better. Let’s start defining first what that means. When you hear “core”, what pops up your mind? Your abs, right? So, working your abs will get you a strong core? Not necessarily. The “core” is the group of all muscles in the center of your body, linking your upper and lower body. That includes the your abdominal muscles, plus the muscles in your lower back, butt and hips. Always consult with your medical professional before doing any of these exercises. ....

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  • Core Countdown # 4 – Side Plank

    Public enemy number two, the side Plank works your abs, butt, hips, and an often weak muscle called the quadratus lumborum. What’s in it for you? You’ll reduce your risk for lower back pain and feel better than ever. First, lie on your side with your legs straight and stacked on top of each other. Bend the elbow and place it directly under your shoulder. Keep your back in a neutral position and lift your hips and knees off the floor. Keep your head aligned with your spine and your supporting elbow directly under your shoulder. Hold the position for as long as you can without letting your hips drop, then repeat on the other side. Try to hold each side for at least half the time you can ....

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  • The 4 Foods Your Meal Should Always Have

    So you decided to eat healthier to lose a few pounds. You start watching how much you eat, managing your portions, and perhaps cutting down on carbs and fat. You fight your cravings as much as you can, giving in every now and then. You might lose a couple pounds this way, but suddenly you get stuck. No more weight loss. All this hard work for nothing, right? You have been eating less, so why are you not losing weight? There can be several factors holding you back, but one of the most common mistakes we do when we try to lose weight, is to cut down calories and meal portions, disregarding what we’re cutting away. Even more important than “portion control” is “proportion control”. That ....

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