Brain Scans of Dieters Predict Weight-loss Success
When humans lose weight, the levels of hormones leptin and ghrelin change to promote hunger and eating, which makes it difficult for some dieters to maintain the self-control usually required tomaintain a caloric deficit. However, researchers in charge of a study recently published in Cell Metabolism have observed differences in brain activity that correlate with […]
8 Science-based Stress Relievers
A 2015 national survey from the American Psychological Association (APA) revealed that 77 percent of the Americans surveyed regularly experience physical symptoms caused by stressed, and 73 percent regularly experience psychological symptoms caused by stress. Respondents of this survey also lusted eating, watching television for more than two hours per day, and surfing the web […]
You can be a Runner!
4 Tips to Get you Started Becoming a runner is easier than you think. People of all shapes, sizes, and ages can—and do—run, and so can you. Here are a few tips to help you get started. C’mon! Join the nicest and most supportive group of athletes you’ll ever meet and… BE A RUNNER! INVEST […]
Walking vs. Running: Is One Healthier than the Other?
According to the 2008 United States Physical Activity Guidelines (PAG), adults can gain substantial health benefits by doing at least 2.5 hours of moderate-intensity or 1.25 hours of vigorous-intensity aerobic physical activity every week OR an equivalent combination of moderate- and vigorous- intensity aerobic activity.1 Aerobic exercise is defined as any sustained exercise that stimulates […]
Transition Tales: Downsizing— Chronicles of an Empty Nester
Downsizing – Chronicles of an Empty Nester Well, I’ve been afraid of changin’ ‘Cause I built my life around you But time makes you bolder Children get older I’m getting older too —Stevie NicksLyrics from Landslide (1975) I remember our nesting phase like it was yesterday. We went through the same ritual that most expectant […]
Things You Might Not Know About Stretching
You’ve probably been told your whole life how important it is to stretch before engaging in moderate-to-intense physical activity. And, indeed, research from the 1980s and ’90s did actually support the notion that stretching prior to exercise would reduce one’s chance of injury.1,2 In the years since, however, many more studies have been conducted evaluating […]
Reducing Delayed-onset Muscle Soreness (DOMS) Through Nutrition
Decreasing inflammation can help mitigate muscle soreness and help the muscles recover more quickly. In an article by Drs. Kim and Lee from Kookmin University in Seoul, Korea, published in the Journal of Exercise Rehabilitation, the authors reviewed existing studies that evaluated nutritional interventions for DOMS;1 in particular, the authors of the review focused on […]
How Much Protein Do You Really Every Day?
Protein is essential for a variety of bodily functions—making hair, blood, connective tissue, antibodies, and enzymes, to name a few. Adequate protein in your diet can help you feel satiated longer throughout the day. Varying amounts of protein are found in beef, chicken, fish, beans, nuts, and seeds. But how much do we need to […]
Foam Rolling for Flexibility and Muscle Soreness
Foam rolling is a newer trend in the exercise world, but a handful of small studies suggest it can increase flexibility and reduce delayed-onset muscle soreness (DOMS).1–3 Similar to dynamic stretching, the benefits of foam rolling are attributed to increased blood flow to the muscles.4 Researchers recommend rolling targeted groups of muscles for 20 to […]
Fueling Up Before and After a Workout
Working out on an empty stomach might be unpleasant for some exercisers, while jostling around at the gym after eating might be just as uncomfortable for others. Here are some recommendations and macronutrient breakdowns for fueling up—before and after your sweat session. BEFORE The way that you schedule your fueling will likely look different depending […]
Fit for Life: Discover Your Inner Athlete
For some gym-goers, it might seem like there’s a noticeable divide between those at the gym sweating it out on the treadmill, stair stepper, or stationary bike, and those tearing it up at the dumbbell rack or weight machines. If you’re a regular gym-goer, you might have noticed the same people doing the same activities […]
6 Ways to Sneak More Protein into Your Meals
Substitute Greek yogurt for mayonnaise or sour cream. Mayonnaise is great for adding acreamy tang to sandwiches and dips, and some people think a baked potato is incomplete without a dollop of sour cream, but when it comes to nutrition, both of these condiments are high in fat. While there’s nothing wrong with adding a […]
