Running 101 with Gloria

Running is an amazing sport. I went for my first run over ten years ago and was immediately hooked.  It’s not only beneficial in building community, but also provides great stress relief. From a health standpoint, running is an aerobic exercise that provides a large amount of calorie burn and reduces risk of chronic disease.…

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Fueling for Exercise

Today’s contribution is from Registered Dietitian Sarah Shanahan, MS, RD, LD Any excellent fitness plan is easily derailed without the right balance of fuel and hydration, but following a few simple steps before and after exercise can help you get the most out of your hard work. BEFORE – Carbs: Carbohydrate is your body’s preferred…

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Muscle Building Meals

Today’s contribution is from Registered Dietitian Rachel Baer, RD, LD. The media has done a wonderful job at displaying the role of protein in muscle building, but to a level that frequently elevates it over other important muscle building nutrients.  It takes more than just amino acids to make muscles stronger. True muscle building and…

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Machines vs. Free Weights: How to Choose

Many people know that strength training has benefits, but with all the equipment at the gym, it can be overwhelming to figure out where to start. Without a doubt, both machines and free weights can be beneficial when starting strength training. However, depending on your level of experience and fitness goals, the equipment you select…

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Mini Veggie Egg Frittata Muffins

Vegetarian, gluten-free Ingredients: 8 large eggs 5 egg whites ½ cup milk, (2%, or whatever you like) 1 finely diced green pepper 1 finely diced red pepper 1 cup baby spinach (roughly chopped) ¼ cup chives, minced ¾ cup finely diced yellow onion ¼ cup crumbled goat cheese (you can sub for feta, cheddar, mozzarella,…

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Overnight Oats

Ingredients: 1 cup rolled oats 1 Tbsp chia seeds ½ cup greek yogurt 1 cup milk of choice 1 tsp vanilla extract 1-2 Tbsp honey or maple syrup   Instructions: Place all ingredients into a large glass container and mix until combined Cover and place into the refrigerator for at least 2 hours or overnight.…

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Planes of Movement and Why They Matter

Most of us have heard of exercises like a squat, a lunge, or a biceps curl. And we often also know the related muscle group, like quadriceps, hamstrings, or biceps. These are great guides to creating a focused workout, but have you ever thought about your workout in terms of planes of motion?   What…

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Mini Mindful Moments: How to Practice Mindfulness Anywhere

Mindfulness matters! Whether you are on your break at work or relaxing in your bed, mindfulness can be practiced wherever you are. Practicing mindfulness gives you permission to fully focus on the present moment. Observe what is going on around you: the people, sounds, environment, and even your feelings. Living in the world today, it…

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Benefits of Working Out Outside

In general, exercise has a wide range of benefits, so does it really matter where you do your workout? Today we have the convenience of satisfying all of our exercise needs inside of the gym. However, is it really all we need? Outdoor exercise can offer many more benefits than indoor exercise. Exercise is known…

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Sleep Debt

“This week has been crazy. I have a huge report due on Friday, and I’ve stayed up late either working on it every night this week. That’s okay, though. This weekend I can catch up on sleep.”    Does that sound familiar? Sometimes life is hectic, and our sleep schedules often suffer. Just like spending…

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