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Individualizing Your Exercise and Nutrients Based On Your Body Type

Body Types in Review There are three Somatotypes or categories of body structure that can be useful in determining one’s ideal macro-nutrient intake as well as exercise goals.   Ectomorph- Long and thin muscles and limbs. Generally lower fat storage Mesomorph- Larger bone, solid torso, wide shoulders, trim waist and controlled body fat levels Endomorph- Increased fat storage, wider waist, …

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5 Healthy Habits and Superfood-Based Nutrition

There are five simple habits combined with superfood recommendations that can naturally lead to: Improvements in calorie control Optimal nutrient timing and; Better food selection The Five Habits: Eat slowly and stop when you are 80% full Eat protein dense foods with each meal Eat vegetables with each meal For fat loss, eat the majority of starchy carbohydrates after exercise …

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We Are Moving!

  I am excited to announce that I will be moving my clinic into Advanced Family Medicine (http://www.afmllc.us/) The new location is in the Overlake area at: http://www.afmllc.us/location/ 2007  152nd Ave, NE Redmond, WA   98052    Next to Sears. Same phone number and fax  (425) 999-4484 Online Scheduling is available:  https://www.patientfusion.com/doctor/geoff-lecovin-ms-dc-nd-48047   This new location will be one of …

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What´s The (Trigger) Point?

Background Trigger points, are hyper-irritable knots located in soft tissues (e.g. muscles and fascia). They are characterized by  palpable nodules in bands of muscle fibers with characteristic referred pain patterns to broader areas, sometimes distant from the trigger point itself. Many manual therapists (e.g. chiropractors, physical therapists and massage therapists) focus on identifying trigger points as a source of musculoskeletal pain, …

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How To Put Your Weight Loss On Auto-Pilot

While eating less and exercising more is the standard approach to weight loss, it is important to recognize that our bodies are complicated and there is more to weight management  than balancing an energy equation. If you have been having difficulty losing weight, try these evidence based tips. They may be just what you need to shed those stubborn pounds.   Use …

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Nutrition For Injury and Recovery

  Are you injured?  Do you want to recover faster? This week learn how to hack the healing process with these powerful tips on nutrition for injury and recovery.   Nutrition plays an essential role in: Reducing inflammation and pain Enhancing your ability to heal Reducing recovery time   Healing 101 When you have an injury, your body goes through …

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10 Beneficial Effects Of Exercise That You May Not Be Aware Of

Your body is hardwired genetically to move and exercise in order to achieve optimum health. Exercise is a direct switch to turning on the genes that regulate higher order functions of your brain and body. You can increase your mental energy, prevent disease and lengthen your lifespan through exercise. This week’s blog takes a look at 10 beneficial effects of …

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7 Chemicals That Can Make You Sick and Fat

Historically, the general consensus has been that obesity occurs because energy intake exceeds energy expenditure. The reality, however, is that obesity is a multifactorial and complex disease. The aetiology goes beyond the oversimplified energy equation, and ultimately involves the interaction between genes and our environment, chemicals that can disrupt the endocrine system and lifestyle factors such a diet and activity. …

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Basic Rules of Weightlifting for Optimum Health and Performance

    Many people are turning to weight lifting as a means to enhance their health. One common question I get, is what are the best exercises to do and how should I do them? The answer generally depends on what one’s specific needs and goals are, what their starting point is and what my assessment shows. In general, there …

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Five Tips To Healthy Eating When On The Road

  Going on the road doesn’t have to mean taking a vacation from healthy eating. A little preparation and investigation can go a long way. Here are five tips to help you eat healthfully while you’re traveling or vacationing this summer and year-round: 1. Healthy eating should start where you stop.   When you are on the road, refrain from …

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