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How to Recover Like a Champ

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Yes, exercise is essential for muscle growth but it’s not the only thing that is essential. Equally as important as the movement and resistance is the recovery and all the steps involved. The opportunity for muscle growth begins the moment you stop lifting, and that growth can’t happen without proper recovery protocol.

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Exercises To Fight the Negative Effects Of Sitting All Day

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It has been thoroughly researched by this point that sitting has a multitude of negative effects on our health. With this science-backed knowledge, it’s now our jobs to take care of our bodies and combat the negative effects of long periods of sitting. This takes constant practice if you sit on a regular basis. We have created a list of activities to do! Try one of these once a day if you sit for a long time every day.


When sitting, our muscles and tendons become tight due to lack of movement being bent in one position for too long. This is why yoga is so beneficial. All yoga is based on strength-building and stretching postures that work with the breath, which is important for rebuilding strength that the effects of sitting can present. Through constantly practicing yoga, you will stretch the muscles that get tight while sitting. You will also gain flexibility and therapeutic time.  


Pilates is great because it’s a full body workout and stretch. Pilates is a particularly good way to improve your core stability and postural alignment. The goal of Pilates is to improve muscle tone, whole-body strength, and stamina through a series of exercises that work to balance both sides of the body.


This exercise choice is an especially low impact exercise. It is particularly good for your joints while strengthening your muscles. Swimming, in fact, is one of the best workouts you can do for your body due to the fact that it works almost all muscles. It is also great cardio. It also improves your breath control and increases stamina. Along with the physical perks of swimming is the fact that it helps with focus and concentration.


If you want to get really simple with it. Get up and go for a walk every hour or so. This is great to get your blood flowing and your muscles moving. Try walking up stairs as an added work out. This will help maintain a healthy weight, but you need to walk briskly to ensure maximum benefit. You can improve the benefits of walking by swinging your arms as you walk, with or without small, handheld weights.


Make sure that you are properly prepared to run. This requires specific footwear that you should get fitted for. Running shoes should cater to the needs of your joints and other parts of your body. If you have bad knees, be sure to get shoes that support your knees as your run. It’s high impact, so it can, over time, take its toll on both knees and hips.

With any exercise, you choose, be sure to do a warm-up session and stretching before you start. You can even choose a few of these examples and incorporate each one of them into your daily routine. Do some yoga before and after you go for a walk or run. Try walking to your pilates class or doing yoga after swimming. Mix and match so you don’t get bored. Invite your friends to make it social. The possibilities are endless! Make it fit you.

6 Things You Should Always Avoid Before Bedtime

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Sleep is tough. Most of the time we aren’t getting enough of it even though there are too many legitimate studies proving that we desperately need it as humans. Not getting enough time in dreamland can lead to weight gain, weaken the immune system, and make you feel foggy the next day. What if we told you that you can help yourself with this sleep problem? If you’re constantly having trouble falling asleep or staying asleep, avoid doing these six things before bedtime.

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Hair Detoxing (& Why Its So Important!)

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We put our hair through a lot every day. Hairspray, mousse, shampoos and other hair care products suck the health from our hair. However, giving up these products is pretty difficult for most when it comes to styling. You can get rid of heavy metals and other toxins from conventional hair care with this hair detox. Yep, you can detox your hair.

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Forest Bathing, the New Fitness Trend

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There have been scientific studies that have proven that spending time mindfully enjoying nature actually improves human health.  Taking time out of your day to intentionally take in a natural environment has been linked to lower stress levels, improved working memory and feeling more alive, including other positive attributes.

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