Top Nutrition and Fitness Posts

Omega-3 Fatty Acid Rich Foods To Add To Your Diet

By Alex Soto on 01/19/2025

Omega-3 Fatty acids are an essential fat to include in your diet. Omega-3s play a crucial role in heart health, eye health, supporting healthy skin, and brain function. Many studies have shown that Omega-3s can help prevent and alleviate dementia, depression, asthma, and even migraines.

Protein Rich Foods To Add To Your Diet

By Alex Soto on 01/03/2025

Protein is one of the most important nutrients everyone needs in their diet. Protein plays a crucial role in building muscle, repairing tissue, supporting immune health, and producing essential hormones. Protein is important for everyone, from the high-end athlete to children to the elderly.

Fiber Rich Foods To Add To Your Diet

By Alex Soto on 12/20/2024

Fiber is an essential part of a balanced diet, playing a crucial role in supporting digestive health, maintaining stable blood sugar levels, and promoting overall health. However, many of us fall short of meeting our daily recommended intake. Incorporating fiber-rich foods into your meals doesn’t have to be a chore—in fact, it can be delicious and rewarding.

5 Benefits of Doing Burpees

By Robert Carlson on 08/05/2024

Burpees are a convenient exercise that combine cardio and strength training into one super exercise. Adding burpees to your routine can have a number of benefits. Before we get too far, please make sure you consult a doctor before adding this exercise to your routine if you have any health risks.

Just in case you aren't familiar with a burpee, we will go through the steps below:

Begin in a standing position with your feet shoulder width apart
Drop into a squat to the point where you can place your hands on the floor
Kick your legs back into a higher plank position (body in a straight line)
Lower toward the ground, basically doing the bottom part of a push-up
Rise back to the high plank position
Move back up to the squat position
Jump then repeat

Burpees Benefits

Burpees are Great for Cardio Health

Burpees are a highly effective exercise for improving cardiovascular health due to their full-body engagement and high-intensity nature.

The Best Stretches For After a Run and Their Benefits

By Robert Carlson on 06/07/2024

Finishing your run doesn't mean you should end your workout just yet. Stretching after a run or workout provides many benefits such as optimizing recovery and preventing injury. If you are looking to improve your flexibility, there is no better time to stretch than after a workout.

What To Eat Before a Workout

By Alex Soto on 04/22/2024

Pre-workout nutrition, just like post-workout nutrition, is crucial for optimizing exercise performance and recovery. Consuming carbohydrates, protein, and healthy fats before a workout helps maximize glycogen stores for energy, promote muscle growth, and enhance overall workout capacity and endurance. Proper timing of pre-workout meals can also prevent gastrointestinal issues and support post-workout recovery.

Superfoods: Enhancing Your Health One Bite at a Time

By Robert Carlson on 03/17/2024

What are Superfoods

A superfood is a term used to describe foods rich in compounds like antioxidants, fiber, or fatty acids that are considered beneficial to health. While there is no official scientific definition, superfoods are generally foods with high levels of desirable nutrients, linked to preventing diseases or offering multiple health benefits beyond basic nutrition. The term gained popularity in the early 20th century through marketing strategies like promoting bananas as a superfood to treat conditions like celiac disease and diabetes.

Superfoods are often plant-based and known for their high nutritional density, providing essential nutrients with minimal calories.

Interval Training 101

By Alex Soto on 03/03/2024

Definition and Explanation of Interval Training

Interval training is a method of physical training that involves alternating between short periods of intense exercise and longer periods of less intense activity. This type of training can range from several minutes to just a few seconds. During each intense period, you work at a set intensity for a specific period of time or distance, followed by a low-intensity recovery period.

What To Eat After A Workout

By Alex Soto on 02/19/2024

The importance of post-workout nutrition

Post-workout nutrition is essential for recovery and performance. Consuming a proper amount of carbs and protein after exercise stimulates muscle protein synthesis, improves recovery, and enhances performance. The importance of post-workout nutrition lies in replenishing glycogen stores, decreasing muscle protein breakdown, and increasing muscle protein synthesis, which helps in muscle recovery and growth.

Ultimate Guide to Healthy Eating - Science Backed Guide

By Robert Carlson on 02/07/2024

Understanding the Basics of Nutrition

Macronutrients are the main nutrients found in food that provide energy in the form of calories. They include carbohydrates, proteins, and fats, and are needed in large amounts to maintain the body's structure and functioning. Carbohydrates should make up 45-65% of total daily calories, protein 10-35%, and fat 20-35%.

6 Exercises to Improve Posture

By Alex Soto on 12/16/2022

When you sit down, do you notice that you tend to slump forward? Do you have trouble maintaining a straight posture when you stand? If this is the case, it is possible that you have poor posture.

To put it another way, poor posture is when you are hunched over or leaning forward from a vertical position. If you think of a plumb line that is dropped from the ceiling to the floor, it should run through your ear, shoulder, and hip bone, and just in front of your outer ankle if you are standing straight and upright. If you are not standing straight and upright, the plumb line will not run through any of these points.

If you have the correct sitting posture, the plumb line will pass across your ear, shoulder, and hip as it goes from side to side.

Does Spicy Food Raise Blood Pressure?

By Robert Carlson on 10/23/2022

The American Heart Association recommends that you don't eat more than one teaspoon of salt a day. That being said, eating bland food isn't fun at all. New studies have shown that spicy food can easily lower your desire for salt, and this subsequentially lowers your blood pressure.

Should I Consume Salt Before a Workout?

By Alex Soto on 10/17/2022

There is a huge amount of discussion about the benefits and disadvantages of consuming salt for our health and debate about how much salt is good for us. Most people know that a high intake of salt can be harmful, but the benefits of consuming salt are often less well-known. If you exercise regularly, nutrition is key for optimum performance and recovery.

7 Essential Post-Workout Leg Stretches

By Rob Carlson on 10/02/2022

You've heard of never skipping leg day, but what about never skipping post-workout leg stretches?

Stretching is an essential part of any workout. After a tough leg session, stretching could help you avoid injury, and even help prevent the dreaded DOMS (Delayed Onset Muscle Soreness) we're all familiar with. Most stretches require little or no equipment, so you can stretch anywhere.

End your workout on a solid note with these 7 essential post-workout leg stretches.

1. Calories Burned Doing Leg Press and It's Benefits

By Robert Carlson on 09/23/2022

With good reason, the leg press has proven to be one of the most-loved and most-used pieces of gym equipment in recent years. The machine is highly effective at building leg muscles, as well as increasing tonification. For those reasons and more, there's a lot of value in making it part of your all-around fitness program.

8 Exercises To Do While Sitting At Work

By Alex Soto on 09/17/2022

If you spend all day sitting down at work, you’re not alone. According to the Bureau of Labor Statistics, workers spend around 43.2 percent of their workdays in chairs, equating to between three and four hours per day.

Unfortunately, sitting for too long is bad for you. Research says that it can damage metabolic health, put you at higher risk of chronic disease, and lead to posture issues.

The good news is this: you can still exercise while sitting at work to keep your body guessing.

9 Foods to Boost Your Immune System

By Alex Soto on 09/11/2022

Exercise, limiting toxins, and getting plenty of rest will all keep your immune system in check. But if you're looking for a tasty way to give your immune system a boost, take a look at adding some health-enhancing foods to your diet. Below, we'll run through nine foods that you'll want to have stocked in your kitchen.

Interval training: What it is and its benefits

By Alex Soto on 09/06/2022

Static training involves training at a consistent intensity throughout the duration of the exercise. Think jogging.

Interval training, on the other hand, varies the intensity between high and low.