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Fitness TogetherMelrose
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Blog

Cholesterol: Why We Need It

Tiffani Bachus, R.D.N., and Erin Macdonald, R.D.N Nov 17, 2017 Nutrition

Hey, what’s your number? Back in the 1980s, knowing your total cholesterol number was vital, because we were told that high cholesterol increased your risk for heart disease. Over time, we’ve come to learn that there’s far more to cardiovascular disease than total cholesterol. If you want to learn the latest information and know what really increases your chance of a heart attack or stroke, read on.

Fall Fat Loss: HIIT Workout

Kelley Vargo Nov 9, 2017 Strength

As the hustle and bustle of the holiday season approaches, don’t let your fitness fall to the wayside. Make fall your new fat-loss season by incorporating this 20-minute high-intensity interval training (HIIT) workout into your routine.

Top 3 Core Exercises While Pregnant

Farel Hruska Nov 2, 2017 Strength

Many women are afraid to exercise during pregnancy, but this can be an ideal time to get the body moving, even if a physical activity regimen wasn’t in place before the pregnancy. And yes—it can even be safe to get the abdominals working. While it can be beneficial to find a personal trainer or a class focused on prenatal fitness, you can also get active on your own, starting with these three core exercises.

Pumpkin Power: 3 Healthy Recipes for the Fall

Katie Ferraro Oct 27, 2017 Nutrition

As soon as the leaves start to change color, the push for pumpkin-everything is on! But so many pumpkin-flavored foods and drinks are laden with sugar—and not much actual pumpkin. Here are three healthy recipes to help you harness the power of pumpkin, using canned pumpkin puree. Be careful not to confuse your cans: While pumpkin puree contains only pure pumpkin, pumpkin pie filling looks very similar, but has added sugar.

You are Not a “Brain on a Stick”

Gregory Florez Oct 19, 2017 News

Are you bringing your “whole self” to work—body, mind, energy and spirit?

In these high-velocity times, we often operate as if we are “brains on sticks.” We put on our work “costumes,” Monday through Friday, and go to the office where we dive right into our electronics, meetings and any number of other work-driven issues. Eight, 10, even 12 hours go by, often without taking a proper lunch or breaks throughout the day.

Sound familiar? Unfortunately, the increasing prevalence of corporate wellness programs has done little to improve the health and well-being of most employees. This is not for lack of trying or resources; rather, the problem often lies in a “one-size-fits-all” package that works for fewer than 20% of the work force. But here’s some good news: Simple changes—bite-sized hacks to help you be vital and resilient, and show up to work with your whole self—are the key to achieving both vitality and wellness.

After working with more than 45,000 knowledge workers and executives over the past 28 years, we have found that several simple changes work to create a vital, resilient knowledge worker. These rituals or “hacks” do not have to take much time, but they are hugely important in being a fully vital and engaged human being—both at work and at home. These rituals are organized into four pillars:

Hack Your Habits

Jonathan Ross Oct 12, 2017 Fit Fun

For better or worse, habits take the work out of decision-making. They streamline behaviors to free you from the mental heavy lifting of making a choice. Habits are “free” and require very little energy. And once you understand that habits can change, you have the freedom—and the responsibility—to remake them. Here’s how you can start rebuilding your habits to create a happier, healthier you.

7 Worst Foods for Your Heart

Tammy Lakatos Shames and Elysse (“Lyssie”) Lakatos, The Nutrition Twins Oct 5, 2017 Nutrition

In the United States, heart disease kills more people than any other cause. But here’s some good news: There’s a lot that you can do to lower your risk of heart disease. In fact, seven of 10 risk factors for heart disease are things you can control. While you can’t control your age, genetics and gender (men are at higher risk), you can significantly lessen your probability of heart disease by not smoking, being physically active, eating a healthy diet, maintaining a healthy body weight, and controlling cholesterol, blood pressure and blood sugar (the last four risk factors are closely tied to what you put in your mouth). By rarely consuming seven of the most damaging foods for your heart, you’ll significantly lower your risk.

Keep in mind, however, that just because certain foods are bad for your heart, it doesn’t mean that you can never eat them. If you eat an antioxidant-rich, anti-inflammatory, heart-healthy diet with health-promoting foods (like fruits, vegetables, pulses, lean poultry, fish and whole grains), occasionally eating a food that isn’t good for your heart won’t increase your risk of heart disease. As with all foods, the dose makes the poison. Would you gain weight from eating one small piece of chocolate every day? Not likely. What if you ate a whole bag of candy every day? Probably. The same is true for the worst foods for your heart—the role they play in your overall health depends on the overall quality of your diet.

Working Out While Consuming a Vegetarian or Vegan Diet

Tammy Lakatos Shames and Elysse (“Lyssie”) Lakatos, The Nutrition Twins Sep 28, 2017 Nutrition

If there’s one question vegetarians or vegans get asked far too often, it’s “But where do you get your protein?” And if the eater in question is also into fitness, you can bet he or she gets asked this question even more frequently. Working out while eating a vegetarian or vegan diet can seem daunting, but it’s totally doable (and yes, you can even get enough protein).

The Key to Healthy Aging

Dr. Erin Nitschke, ACE Health Coach, Fitness Nutrition Specialist & NSCA-CPT Sep 21, 2017 Fit Fun

September is nationally recognized as healthy aging month, a time to focus on encouraging personal responsibility for health and well-being in all dimensions of life (physically, socially, mentally and financially). There may not be a tangible fountain of youth that promises eternal life and continuous health, but we hold more power than we may realize in the daily choices we make and the habits we adopt and maintain throughout our lives.

Living an active and balanced lifestyle that includes a combination of aerobic, muscular strength, and flexibility exercises helps ward off a range of diseases, slows the rate of muscle tissue loss and improves activities of daily living. Here are some of the cardiovascular and cognitive benefits that come with living a healthy lifestyle.

How Quickly Does Muscle Grow?

Dr. Erin Nitschke, ACE Health Coach, Fitness Nutrition Specialist & NSCA-CPT Sep 14, 2017 News

Like any other component of fitness, muscle growth takes time, solid nutrition, and thoughtful and consistent training practices aimed at developing muscle hypertrophy. How quickly those changes are seen varies for each individual. No two bodies are exactly the same and, therefore, no two people will build strength and size at equal rates.

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