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Kayak to Core Strength

Mackenzie M. July 21st, 2021 | Core, Strength Training
Strength and endurance are two of the most important factors in becoming a successful kayaker. The simple motions of the paddle when kayaking are enough to work entire core muscle groups and build six-pack abs in no time. While amateur kayakers may not be able to race for miles, they can still gain all of the core strength building benefits that kayaking can provide.
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Summer Foods

Bea July 14th, 2021 | Diet Strategy, Workout Fuel
One of my favorite things about the summer time is fresh produce. Fresh produce contributes many positive benefits towards your diet. If you are trying to lose weight this summer, fresh produce will also have many positive effects on your workout effectiveness.

In general, it is good to supply your body with foods that can be broken down. The simpler, the better. It is nice to eat foods that do
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How Posture Affects Health

Dr. Christopher Weaver July 7th, 2021 | Fitness Expert, Holistic
As a Doctor of Chiropractic, posture is certainly something that I pay quite a bit of attention to when it comes to my patients. With the increasing technology in our world today, coupled with more and more people finding themselves in careers in which they sit the majority of the day working on a computer, there is an increase in the number of folks out there with just plain old bad posture. And while bad posture makes a person look somewhat less appealing, there are some serious health effects that a person can experience from chronically bad posture.

In this article,
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4 Important Back Exercises for Your Routine

Marnie Bii June 30th, 2021 | Assorted Workouts, Cardio
When you work on improving strength in your back, you increase your muscle health all throughout your body. Strong back muscles enable you to maintain great posture and put more effort into every workout as your strength grows. You can work a few key exercises into your exercise sessions to precisely target your upper and lower back. Here are several options to consider.

Kettle Bell Swings

A kettle bell is an imbalanced weight that takes immense muscle coordination to lift properly. Unlike dumbbells, you can actually work your muscles by using long, sweeping movements with the kettle bell. Whether you perform
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Alternate Methods to Strengthen your Back

Joe Lawrence June 23rd, 2021 | Strength Training, Upper Body
Back strength is vital to having less pain and a better future overall. It is vital to build a stronger back and there are many ways to do this safely and still keep it interesting. This article is going to cover a couple ways to accomplish this.

I do not think I have ever written an article on back exercises without beginning with my rant of how important it is to exercise these muscles. Many people focus on firming up and bulking up on the chest and abdominal muscles because they are show muscles. Having a muscular back is not
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A Stronger Back in only Seven Minutes

Joe Lawrence June 16th, 2021 | Strength Training, Upper Body
I have been involved in fitness and the study of the body since I was about 10 years old. 25 years later and I still maintain a few simple truths that I understood back then: the core is key and the back is best.

This workout routine will touch on both of those areas and take roughly seven minutes out of your busy day.

Without a strong core (meaning your abs, lower back, and oblique muscles) you will not reach your fitness goals. The core is the foundation of your entire muscular system and without it technique and form will suffer.
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7 Benefits of Chiropractic Care that Everyone Should Know

Dr. Christopher Weaver June 9th, 2021 | Fitness Expert, Holistic
When most people think about Chiropractic care, the first thing that comes to mind is back pain. While Chiropractic is certainly second-to-none when it comes to assisting patients with managing and remedying back pain, there is so much more that Chiropractic has to offer. Regular Chiropractic care can completely change
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Revamping Health at Every Size Movement

Marnie Bii June 2nd, 2021 | Inspiration, Mind & Body
The health at every size movement may be projecting the wrong message at this time. Although body acceptance is important, staying in the obese range can lead to a myriad of health problems, including diabetes and heart disease. Underweight individuals also face health risks, such as vitamin deficiencies and kidney disease. A better approach might be promoting body acceptance for people of all sizes while applauding the journey toward improved health. People working toward a healthy body and mind need understanding, not judgment, to stay on track.

Acceptance of Body Image

No matter your size, it's important to accept yourself as
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3 Tools You Can Use to Target Your Arm Muscles

by Marnie Bii May 26th, 2021 Assorted Workouts, Cardio
Exercises designed to bulk up the muscles in your arms also go a long way in toning up your shoulders, neck, back and abdomen. By targeting your arm muscles, you're effectively working out your upper body all at the same time. Push your effort to the limit to net the benefits of a full cardio routine as well without the tedium of using the same running and cycling machines over and over. In fact, the more you alternate your movements during workouts, the quicker your strength and endurance will grow. Here are three tools to use during your exercise
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15 Minute Arm Workout

Joe Lawrence May 19th, 2021 | 15 Minutes or Less, Strength Training, Upper Body
The past several years have caused me to think of new ways to work out to challenge myself and to maximize my limited time. It is not always an easy task to find ways to accomplish this. However, I have found a great one to work my arms to exhaustion in 15 minutes.

In a previous article preparing for the summer, I discussed that it would suit most people who do not have spare hours to spend in the gym to try three whole body workouts and two cardio (at least two) each week instead. This is the best way
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Beginning an Exercise Routine Is Easier Than You Think

Dr. Christopher Weaver May 12th, 2021 | Fitness Expert, Holistic
With each and every Practice Member that comes into our wellness center, I recommend that they begin an exercise routine if they are not already working out at a minimum of 3 times per week. This is not something that we can skip-over or neglect. You see, as a Chiropractic Physician, the adjustments that I make to the spine are wonderful, but if a person does not do other constructive, wellness-building activities, the spine will not maintain the adjustment and proper position for very long in most cases. So by encouraging my Practice Members to engage in regular exercise, stretching,
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3 Stuffed Vegetables that Make a Healthy Meal

Marnie Bii May 5th, 2021 | Healthy Eating, Nutrition
Quick and easy meals often sacrifice health for convenience. In fact, many of the most popular convenience foods come prepackaged full of preservatives, including tons of sugar and salt. You can prepare fresh ingredients ahead of time instead to ensure you can make a fast, easy meal without sacrificing your health. One of the simplest meals to make with your prepped ingredients is stuffed vegetables. You just mix together the ingredients, stuff the vegetable
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4 Body Toning Swim Moves That Prep You for Summer

Marnie Bii April 28th, 2021 | Assorted Workouts, Cardio
You can achieve two goals in one by toning up your body for summer by practicing vital swim moves. Mastering these moves will give you the skills to safely enjoy your time by the pool, lake or ocean side as the days warm up. Furthermore, the demanding movements will
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Negative Effects of Watching TV

Dr. Christopher Weaver April 21st, 2021 | Fitness Expert, Holistic
So chances are if you’re 65 years old or younger, you grew up with at least one television in your home. While most of us have fond memories of a Saturday morning cartoon or a great movie, we more-than-likely also have a memory or two of our parents telling us that too much TV is bad for us. And you know what? They were right!

There have been a few interesting research studies completed recently that found some seriously negative health effects in children and young adults that spend a good deal of their free time watching TV. One such research
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4 Awesome Toning Exercises for a Beach Ready Body

Marnie Bii April 14th, 2021 | Assorted Workouts, Cardio
After you've reached your goal weight, you still may not feel ready to don a bikini and hit the beach once summer arrives. A lack of muscle tone in your stomach, thighs and upper arm areas can make you feel less fit than you really are. Although heavy lifting is the best course of action for developing muscle tone, you may not be ready for that type of routine. Thankfully, you can embrace a toning routine that does not use much more than your body weight to build muscle.

Trampoline Jumps

Short controlled, repetitive movements help build up the muscle fibers
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Do Epsom Salt Baths Really Work?

Dr. Christopher Weaver April 7th, 2021 | Fitness Expert
So chances are, at some point during your younger days you took a tumble or sprained an ankle, and being the wise healers that they are, your mom or grandmother made you a nice warm bath. She perhaps poured what seemed to be magic crystals into it as the water was running. She then had you soak in the bathtub for a half an hour or so, and sure as can be, you felt better. Those magic crystals are actually called Epsom salt, and it
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3 Planks for Great Abs

Joe Lawrence March 31st, 2021 | Core, Strength Training
Every athlete and fitness aficionado has the same love-hate relationship with abs. It is almost as if each of our bodies has a secret code to crack in search of a flat stomach. An ab Rubiks Cube, if you will. Well, planks are the magic formula for a vast majority of us.

With just three plank variations done three times a week, you will have a stronger core in no time.

First, I want to clarify what a plank is. There are different ways people like
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Carb Cycling for Weight Loss and Muscle Gains

Marnie Bii March 24th, 2021 | Diet Plans, Healthy Eating
Although strict low carb diets work for the majority of people who try them, weight loss or muscle gain plateaus may require the reintroduction of carbohydrates into the diet. Instead of simply reverting to a carb heavy diet, you can try cycling high carbohydrate ingredients into your meal plan at regular intervals. Carb cycling tends to gently shock the system into making the changes you are working toward. There
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Taking Ab Advice From Your Finance Person

Joe Lawrence March 17th, 2021 | Core, Strength Training
We all dream of having six pack abs. Why then do so few people have them? Getting a flat, muscular stomach is more than just doing some exercises…it is a lifestyle change.

All of the programs out there like P90X and all of the others are great and offer incredible workouts. Many do offer diet plans and advice on how to maintain a healthy lifestyle, but they all fail because the novelty wears off and the reality comes to the surface. It takes a lot of time to do an hour workout each day and prepare all the meals needed
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4 Cardio Exercises that Build Up Your Core Muscles

Marnie Bii March 10th, 2021 | Assorted Workouts, Cardio
Although cardio routines often focus on quick, intense movements, it is possible to get the blood pumping with a series of precision movements instead. This is especially true if those movements activate a large number of muscles, such as those found in the core, at the same time. Furthermore, performing core targeting exercises will help you gain strength and
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All health and fitness information is provided for educational purposes. Please consult with your physician before beginning any exercise regimen.