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Are Supplements Safe?
Supplements are regulated…well, sort of. They are absolutely not regulated like over-the-counter and pharmaceutical-grade drugs. Tainted supplements are sold to the public every day. The FDA does not check to see if they are “what they say they are” before they can be sold. Instead, they wait until something goes wrong (someone gets hurt). Additionally, […]
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Caffeine has performance benefits
Caffeine is a 15-year, well-researched, performance-enhancing aid! In numerous scientific studies, the conclusion is clear that caffeine enhances mental functioning, especially after sleep loss and long bouts of exercise. While active, caffeine reduces the feeling of perceived exertion (how hard you feel you’re working). Also, caffeine improves exercise endurance performance (how long you are active […]
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Creatine supplementation for performance
If you want to maximize your lean body mass composition, you need to strength train, eat to build muscle, practice stress management, and get seven to nine hours of sleep each night. Additionally, creatine monohydrate can boost your results beyond athletic performance! Furthermore, new research suggests that creatine is beneficial in individuals whose cognitive processes […]
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What to Eat Before and After an Intense Workout
What should you eat before an intense endurance workout — protein or carbohydrates? There is a lot of conflicting misinformation out there. Not only will you hear it in casual gym conversations, you can read it in respectable publications, and hear it incorrectly from social media “influencers.” Registered dietitian nutritionists are nutrition experts all about […]
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Cow’s milk is still the gold standard
From a nutritional stand point, cow’s milk is a hard to match! It’s a rich source of bioavailable nutrients, protein, calcium, vitamin D, magnesium, potassium, riboflavin, folate and vitamin B12. Bioavailability refers to the actual amount of a nutrients absorbed once it enters the body. Individuals who have difficulty digesting milk sugar (lactose), vegans, who […]
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How to Stay Hydrated for Summer Activity
Motion is lotion, but you will not get very far without water! Water is essential for your body to function properly. We are constantly losing water through our skin, urine, feces, sweat, and through respiration.  Minimum daily fluid needs for sedentary individuals is 2-3 liters per day. If you are a fitness enthusiast or an […]
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There is no need to consume MCT Oil.
Medium-chain triglyceride (MCT) oil is a type of saturated fat produced by artificially separating the MCTs out of coconut or palm kernel oil. MCT oil is a current, recycled, dietary trend that claims to boost metabolism, suppress appetite and reduce fat stores. It’s expensive and in my opinion, not very tasty. Whole foods contain a […]
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Epic Assignment in Scottsdale, Arizona
Dear Community & Friends  Most of you know that I consider my professional path, my calling in life. With great excitement, I have accepted an epic assignment in Scottsdale, Arizona. I was chosen out of 250+ applicants to be the Director of Health & Fitness at DC Ranch Country Club.  I will have the privilege […]
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How to eat healthy on a budget
While it is true that fruits and vegetables are the most important for optimal health, they do account for 40-50% of a healthful food budget while providing only 10-20% of your calorie needs. Nutrition is not just about calories. While we cannot scientifically deny that fruits and vegetable nourish us like no other, fortunately, there […]
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A Ketogenic Diet Review
Ketosis is a metabolic state that happens when not have enough carbohydrate or total calories are eaten. Ketones are formed from the breakdown of dietary fat, once carbohydrate (the primary source of energy for brain and body) is depleted. As a result, stored fat, or dietary fat eaten, is used to fuel the body’s energy […]
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