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Many observational and epidemiological studies have shown a connection between obesity and sleep deprivation in Americans. Alarmingly, 28% of American adults sleep less than six hours a night. One common reason for this connection is that sleep restriction affects the regulation of appetite hormones like ghrelin and leptin. Energy balance is tightly regulated by a…


One struggle that many people have when they are trying to lose weight or get in shape1 is that they lack the enjoyment that is necessary to make going to the gym a priority. Working out is hard work, and many do not desire to spend their free time at the gym. Plus, with the time constraints…


To achieve weight loss these days, a lot of people are ramping up their protein intake. Naturally, by weight loss we specifically mean fat loss. There is strong evidence that upping protein intake is useful for weight loss when done correctly, and that the use of protein powders can help support this process for some people. Several research trials…


Traditional programs to combat weight gain focus on nutritional (calories in) and exercise (calories out) considerations. Many health-related professionals agree that dietary guidelines likely best serve to promote short-term reductions in body fat, with the impact of exercise being helpful, but perhaps not overwhelmingly. Even so, from the perspective of physical movement, questions can be raised…


Raw Fitness and Nutrition starts everyone off with a 10,000-step goal, and here’s why: It adds up to about five miles each day for most people, which includes about 30 minutes of daily exercise—satisfying the CDC’s recommendation of at least 150 minutes of moderate exercise per week. Thing is, 10,000 steps per day might not make sense…


The ketogenic diet has become, in recent years, one of the most searched diets online and has become one of the most popularly used diets for weight-loss. Coming hot on the heels of the paleo diet explosion of recent years, these types of diets have firmly embedded themselves in the popular consciousness. While there is no singular diet that…


Cervical cancer is third most common cancer in the world and it kills nearly 200,000 women a year. January is Cervical Cancer Awareness Month, and even though we’re reducing the number of new diagnoses in the U.S. by nearly 2% a year, cervical cancer is still a very scary and very deadly disease. We can…


Not getting enough iron slowly drains your energy. In this blog post, I will help you understand what causes low iron but even more importantly – how to rebuild your iron stores and get your energy back. Getting enough iron can be really tricky even if you are using supplements to make sure you pay special…


We’ve all heard this nursery rhyme many times, but do we know what whey is exactly? Whey (pronounced WAY) is one of the two main proteins in milk, is a derivative of milk and is the liquid that is expelled from cheese curds during the cheesemaking process. Whey is the liquid remaining after milk has been curdled and strained. It…


Protein is important for building muscle (and losing fat). But what do you do on a vegetarian diet? Vegetarian Diet Muscle: Start with Calories Your first step is to figure out your “maintenance level,” or the number of calories you must eat to keep your weight consistent. To do that: Identify your goal weight. Think…


If you’ve spent any amount of time looking for workout inspiration or attending personal or group training sessions, chances are you’ve run across the term “superset.” While supersets are common, it’s still hard for many to grasp what they are and how best to integrate them into a workout. So, here’s some help! Supersetting is…


Protein is an important part of a healthy and balanced diet. It’s essential for the growth and repair of all types of body tissue, including muscles, organs, and your immune system. It helps with digestion, hair and nail growth, blood clotting, and transporting nutrients and oxygen to the cells. Where to get Protein Protein-rich foods…


Creatine is an amino acid often used by sprinters and bodybuilders to help improve performance, muscle growth and strength. Creatine can be found in meat and fish, but because most of the Creatine is lost during cooking, many bodybuilders and fitness enthusiasts take it as a supplement. It’s become one of the most popular fitness…


There are a lot of counterproductive workout habits. I am here to warn you of what they are. Here are the top 10 mistakes and tips to avoid them. Find out more. There are a lot of unhealthy and counterproductive workout habits and behaviours in which many unknowingly partake of on a daily basis; things…


A Chest Routine Good Enough to Make Your Body Looks Good. Phil Heath, AKA “The Gift,” knows a little something about building an award-winning chest. His recent statement of wanting 10 Mr. Olympia titles may seem far-fetched for some, but the title is his to lose and he does not appear ready to stop putting in the work…


It does not matter if you have been working out for 2 weeks or 2 decades, you might probably be making mistakes that might be preventing you from achieving your desired results. 1. Fail to plan, is plan to fail Plan your day and your workout. You are only going to improve only when you do…


It may seem like a simple nuance of terminology, but let’s talk about losing weight – or is it fat? Obviously, most people want to shed pounds of fat, however measuring actual body fat vs lean mass is, for the most part, highly inaccurate. The fact is that household scales – even the fancy-pants BMI-measurement versions, are a blunt instrument…


Truth is: the amount of cardio you do (or should be doing) depends on your goal. Everyone has different goals in the gym. Some want to lose fat, some want to gain muscle. Some want a bit of both. If you’re trying to grow muscle and “bulk”, cardio can be seen as detrimental to your goals because bulking requires you to…


Supplements are a hot topic item in training and nutrition. There are literally thousands of supplements available on the market, most of them making rather lofty claims regarding their effect on health and performance. With so much information, marketing, and advertisements surrounding this industry it can be rather overwhelming to know where to start. So…


Unless the afterlife has wifi, I can presume that you’re alive and reasonably well if you’re reading this post, so I’m going to assume you’ve been successfully breathing for some time. You get enough oxygen into your blood to support your physiological requirements and power your limbs, organs, and muscles. You know how to inhale, and exhaling is…


Protein shakes consist of protein powder mixed with water or milk. Usually prepared in a blender or a shake cup, protein shakes are an integral part of the pre-workout regimen for many people. Drinking a protein shake before exercising is supposed to improve your workout and aid in achieving fitness goals. While protein shakes aren’t for everyone, drinking one before your workout may have benefits.  …


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