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Side plank with a twist

https://www.youtube.com/watch?v=EmeU4F11cD0 The side plank is a great exercise to form your midsection. Furthermore it strenghtens the often weak muscle called the quadratus lumborum, part of the posterior abdominal wall that plays a prominent role in averting back...

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Amanda’s success story

Amanda signed up with me at the end of May 2015. Her goal was to lose weight and to get fitter. We started meeting once a week and I designed a fun and diverse fitness program to keep her interested. Amanda started feeling better and stronger but didn't lose any...

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Heart smart turkey chili

It's a good day for heart warming chili. I love this turkey chili recipe! It has just the right spice for me and the turkey keeps it on the lighter side. And it's always a crowd pleaser at winter potlucks 2 tbsp olive oil 4 lbs lean ground turkey 6 garlic cloves,...

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Liz’s success story

Pascale has helped me to reach my fitness goals, which I have never been able to do before! She has been instrumental in my quest to lose 20 pounds, but more than that- to change my lifestyle of overeating. It is like she says: "Abs start in the kitchen." Pascale...

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Fast fact about sleep

Make sleep a priority! Researchers at the University of Chicago found that dieters who were well rested lost more fat—56% of their weight loss—than those who were sleep deprived, who lost more muscle mass. Study participants also felt more hungry when they got less...

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Hearty 3 bean chili

Baby, it’s cold outside. This hearty but healthy chili will keep you warm. Plus, it’s fast and easy to prepare. That's the way I like it. 2 teaspoons (tsp) olive oil, 1 cup chopped onion, 1/2 cup chopped green bell pepper, 2 tsp minced garlic, 3/4 cup water, 2...

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Can you spot reduce belly fat?

TRUE or FALSE: To reduce belly fat and love handles you need to do sit-ups all day long. FALSE: Sorry but spot reducing doesn't work. When you lose fat you lose it everywhere and vigorous exercise won't reduce the fat cells in one localized area of your body. You need...

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Healing chicken bone broth

Another batch of chicken bone broth done! It’s a versatile staple to have in the kitchen, tastes better than store bought one and has lot of benefits with it. The glucosamine in bone broth stimulates the growth of new collagen, repairs damaged joints and reduces pain...

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Fly like Superwoman

Wonder Woman move over here comes Super Woman. Strengthen your lower and upper back with the super woman exercise. Lift your head, raise your arms and chest and lift your thighs off as high as possible. ( Keep your knees...

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Start small

Do you want to change your life-style in 2018? Don't let the long list of things that you want to change overwhelm you. If it looks overwhelming it probably is and we tend to go into shutdown mode, going into the complete opposite direction from our goals. Start with...

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Plank variations

I'm a big fan of the plank exercise for core strenthening and include it in almost all of my sessions. But I'm not in favor of holding it for too long. Why spending 5 min doing nothing while you can challenge your plank...

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Susan’s success story

Congratulation to Susan! Susan made it her mission in May 2015 to lose around 15 lbs and to regain energy and strength. We met once a week for a cardio and resistance workout session and she started following the Mediterranean diet. This diet emphasizes plant based...

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