Being a personal trainer, I have seen clients try a variety of diets, such as keto, paleo and Mediterranean, with varied success. I can tell you with certainty that success had very little to do with what diet they were on. However, I have observed five common behaviors among those who were successful that can…
Japan is widely considered one of the healthiest countries in the world, with one of the highest life expectancy rates (84 years, versus 78 in the U.S.). And while their older population should make them more vulnerable, Japan also has the fewest deaths, by far, due to Covid-19 when compared to other G7 countries: only…
Key Points Shelter in place orders have created the unintended consequence of people living unhealthier lives An unhealthy lifestyle compromises your immune system and can lead to higher risk of catching COVID-19 or increasing the severity of its symptoms Social distancing will likely end before a vaccine is available. Until then, your best protection to…
There are several myths in the nutrition and fitness world surrounding carbohydrates (or “carbs”) and their effect on our health. Most people believe carbs are “the devil” — the reason they gain weight. One of the biggest myths we hear is that if you eat carbs at night, they will turn to fat. There is…
The holidays are a busy yet wonderful time. It’s the season for friends and family , holiday travels and delicious food and drinks. With so much going on, how do you stay consistent with your workouts and nutrition and avoid gaining weight during the holidays? We’ve created this Holiday Survival Guide to help you enjoy the season without wasting all the hard work you’ve already put in. With a little bit of structure and some planning, you’ll…
Photo, iStock. By Mackennon Klink, CSCS, PN1 Sooo……. What do you wanna eat? This is the million-dollar question we ask ourselves (or significant other). Typically, we don’t either plan or know what we are going to eat for lunch or dinner the following day(s). If we do plan ahead, it’s usually that uninspiring sandwich for…
Why Spot Reduction Doesn’t Work One common question we get at Flow is how to lose fat in a specific area. We hate to break it to you — but it’s impossible to spot-reduce fat. So you can stop doing endless crunches to melt belly fat, or eternal tricep dips to slim your arms. Instead,…
Whether it is at work or in the gym, we are all looking for an edge. We work hard for our goals, yet sometimes our progress stalls, like a teenager learning to drive a stick shift. There are many ways to get great results, and often they’ll cost you money for a special product that…
Wrapping up the unveiling of understanding basic nutrition, we’re completing the macronutrient trifecta with a practical overview of dietary fats. Proteins, carbohydrates, and fats are all essential to building and maintaining a healthy and resilient body. Having an understanding of what each does for you is a powerful tool in accomplishing your physical goals, as…
Continuing with our nutrition discussion, it’s time to get into proteins. In November we discussed macronutrients in a broader sense, and explained how to maintain a healthy balance. Just last December we took the microscope to carbohydrates to explore their function in the body, and why they are so essential to your health. Today, we’ll…
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