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Monthly Archive for: ‘December, 2015’

20(15) Evidence-Based Nutrition, Fitness and Wellness Tips You Can Use

This week’s blog includes 20(15) Evidence-Based Nutrition, Fitness and Wellness tips you can use as we enter into 2016. 1. Lift weights 3-4x/week   Weight lifting  builds muscle strength and muscle mass and preserves bone density. It enables  independence, and vitality with age. In addition, strength training also has the ability to reduce the risk of osteoporosis and the signs …

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Are You Tight Or Just Neurologically Out Of Control?

Many of us feel the need to stretch muscles that we perceive as being tight. Muscles can be “short” tight or “locked long”, giving the illusion of being tight. A muscle that is “locked long” is often compensating for instability. It is neurologically tight. Stretching a short muscle is often appropriate in the context of a prescriptive exercise program based …

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Foam Rolling- What Does The Evidence Show?

  Foam rolling or “tool-assisted self-manual therapy”  is a popular form of self-myofascial release (SMR)  that I often prescribe for my patients as well as teach in group settings. Foam rolling is believed to work via two mechanisms: Autogenic Inhibition- Tissue pressure stimulates mechanoreceptors affecting both the central and autonomic nervous systems, resulting in a change in muscle tone and …

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Is Your HPA Making You Sick?

The Hypothalamic–Pituitary–Adrenal axis (HPA) is a complex set of feedback interactions between the Hypothalamus, Pituitary gland, and Adrenals. The HPA is also known as the neuroendocrine system. The neuroendocrine system controls reactions to stress and regulates many body processes, including digestion, the immune system, mood and emotions, sexual function, and energy metabolism. The Stress Of Life Both emotional and physical …

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10 Behavioral Hacks You Can Use To Lose Weight Over the Holidays

Lets face it, this can be a tough time of year to keep those extra pounds off, but its doesn’t have to be.                          Try these 10 Behavioral Hacks To Lose Weight Over the Holidays: Eat your food on smaller plates. This hack has been shown to keep your …

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