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43 articles by Jini Cicero · showing 43

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By Jini CiceroRecently published1 topic

Fiber for Life

Fruits and vegetables will make you thin. But how? If you’re hoping to accelerate your rate at which you burn off that fat, if you simply want to have better health and overall physical function on a daily basis, fiber is going to be your best friend. Far too many people get caught up in calorie counting and making sure that they have the “perfect” numerical intake that they completely overlook the role that dietary fiber plays. Since fiber can definitely help to push your results in the right direction, it’s something that you should be thinking about, no...taking.

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

9 Strategies to Kick Your Hangover to the Curb

“Don’t judge,” she said a little too loudly, sitting down and frantically flagging our server for coffee. I had seen my friend at her very worst during a particularly nasty flu where I brought over chicken soup, and she didn’t look half as bad as she looked this morning. She didn’t need to give me the details. I knew her plans last night. Second date, bar hopping, texting me at 3 a.m.: All signs pointed to hangover.

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

These 10 Factors Can Help You Become Leaner, Stronger, and Younger - Part 1

As a researcher and science nerd, I always stay on top of the latest research. Early this year, a study showed DHEA combined with burst training could boost testosterone levels in middle-aged men. I use that kind of information to help my clients become stronger, leaner, and more powerful. Recently another trainer at my gym showed me a fascinating book entitled Biomarkers: 10 Determinants of Aging You Can Control. “Why have I not heard about this book?” I asked. Oh, it was published in 1991. That’s why.

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

Gourmet Nutrition-The Cookbook for the Fit Food Lover-by Dr. John Berardi

Is it wrong to talk about how well an author’s intense blue eyes are set off by his dark brown hair when you’re about review his book? Could that be considered a conflict of interest somehow? Well, be that as it may, Dr. John Berardi is much more than a pretty face (besides; he’s married) (and there are a couple of other co-authors here as well but really, who cares?)

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

7 Ways to Naturally Boost Energy without Energy Drinks

Last year 19-year-old Alex Morris went into cardiac arrest and was immediately pronounced dead from a cardiac arrhythmia when he arrived at the hospital. His mom is now suing Monster Energy Drink, which she believes was a culprit in Morris’s death. She’s not alone. Anais Fou ier’s family also sued Monster after she drank two 24-ounce cans of this popular energy drink and died. Monster claims Fou ier died of natural causes. However, a CBS report claims energy drink-related deaths have doubled over the past four years, which doesn’t look good for manufacturers.

Primary topic: Fitness and Exercise
Fitness and Exercise
1,200 views4/5 (1)
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By Jini CiceroRecently published1 topic

All in Your Genes: Can Genetic Testing Determine Your Perfect Workout?

I’ve long proposed a combination of burst training and weight resistance provides the most efficient, effective exercise for most people. Earlier this year, I had a client who challenged that belief. “You talk often about biochemical individuality and avoiding one-size-fits-all programs,” she said during her first session, “and yet you tell everyone to do the same exercise. Sure, you modify it for every individual, but it’s pretty much the same routine. What if I need something… different?”

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

Can We Officially Declare Carbophobia Dead?

I have a friend who lost over 60 pounds on Atkins Induction. A year later, she’s kept off the weight and looks fantastic. Over that time she also became a carbophobe, evidenced recently at dinner when she asked our server to substitute her sweet potato for another green vegetable. “Why the hate for sweet potatoes?” I asked her as our server walked away. “They’re loaded with fiber and beta-carotene. Add a little butter and… delicious.”

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

Lean, Healthy & Gorgeous: A Complete Plan to Detox Intelligently

“Detoxing is such B.S.” he smugly said across the table, and I suddenly realized why I didn’t like this guy my friend was dating. Among his know-it-all assertions throughout dinner, this one took the cake. My friend was discussing a recent cleanse she’d read about in Cosmo. Her date didn’t approve, nor did he have anything clever to add to the conversation, hence his quick dismissal. I wanted to ask him why he felt this way, but I already knew his answer.

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

Master the Possibilities: Why A Mastermind Group Can Change Your Life

I have them at my gym and you do too. They’re content doing the same machines, maybe thumbing through a few magazines on the treadmill, or just half-heartedly slogging though a workout. They look fine. Yet you’ve seen them at the gym for years and they don’t make progress. You’ve also got those folks who push themselves harder. They challenge themselves with new workouts. They have demanding trainers who push their level of excellence. They get out of their comfort zone. Slowly, steadily, they become more muscular and confident.

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

8 Easy Ways To Get More Pedometer Steps

Looking to improve your health and fitness? One of the simplest ways to go about it is to focus on taking more total steps all throughout your day. By increasing your total step count, you’ll naturally be burning more calories, you’ll increase your heart health, and you’ll take one giant step towards accelerated body fat loss.

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

Is the Glycemic Index an Effective Tool for Athletes (or Anyone)?

A few years ago my aunt revealed some grim news at a family dinner: she had type 2 diabetes. Within her news was a silver lining: after delivering the news, her doctor asked her to follow a low-glycemic diet to control her blood sugar levels. I consider that a silver lining because, contrary to what many health professionals recommend, many doctors still resort to low-fat diets to control diabetes, when sugar remains the culprit for high blood sugar and insulin levels. By default, a low-fat diet will be higher in sugar. It makes no sense.

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

Your Chances of Winning the Lotto are Better tha Finding Someone in Shape (Well, Almost…)

Are you hustling to hit free weights or make that new burst training class at your gym? Congratulations: you’re among the 20% who stay on top of your fitness game. You read that right. Only 1 in 5 people comply with governmental fitness regulations. That’s what a new study in The journal of the American Medical Association (thankfully abbreviated JAMA) http://jama.jamanetwork.com/article.aspx?articleID=1697982 concluded about people meeting federal recommendations for aerobic and muscle-strengthening activity. Are you familiar with these physical activity guidelines?

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

Muscle Testing: Science or Pseudo-Science?

I meet two types of people at conferences. One includes those hard-boiled guys (and occasionally gals) who demand empirical evidence to support something. “Show me the science,” is their mantra. If I say blueberries are brain food, they want to see three studies to support that claim. If I talk about how coenzyme Q10 benefits cellular energy, they want a textbook illustration to validate its role in the electron transport chain.

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

Deep Sleep for Fat Loss & Muscle Building Begins with these Strategies

Last week I described my client who did everything correctly, yet struggled with fat loss and muscle gain. After a lot of trial and error, I eventually discovered she wasn’t sleeping soundly. Consequently, she couldn’t build muscle, suffered low libido, and struggled to ditch those last few frustrating pounds. Optimal sleep doesn’t happen ove ight (pun fully intended!), but with the right strategies you can correct most problems even if you’ve struggled for weeks or months with poor-quality sleep. The Magic Hour(s)

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

Gardening: Not Your Grandma’s Workout

If you’re someone who is looking to maintain their fitness but doesn’t really want to spend yet another hour in the gym doing the same old routine you’ve been doing for months, the great news is, fitness can come in many different, often unexpected, packages. One particular activity that gets overlooked (in terms of the fitness benefits it has to offer) is gardening. Gardening actually not only burns a lot more calories than most people would guess, it is also a great way tornwork multiple muscles in the body at the same time.

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

Do You WANT to be Healthy?

Any reader of Throwing a Fit knows, I am huge on education. I have not stayed on the "cutting edge" (an overused term but one I do not throw around lightly), in this industry for nothing. I go to seminars, workshops, get specialized certifications, read books, magazines, jou als, blogs, etc. to really stay on top of what is happening. To that end, one of the experts whose work I "follow" is a doctor and physical therapist out of Canada named Dr. Andreo Spina. Dr. Spina is an amazing talent. He understands functional anatomy and physiology in a way that few people I've followed does.

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

The Charlie Francis Training System

I first discovered The Charlie Francis Training System through Bret Contreras, someone whose work I admire and respect. Only available in Kindle edition, I wasn’t sure what to expect from an interview with a 1980’s track and field coach conducted by the coach’s wife; but it was excellent. Becoming acquainted with this coach and his athletes was more of an education tha I anticipated.

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

Snack Attack

Let me just start by saying: I don’t believe in snacking. Snacking allows for a consistent release of insulin at regular intervals in response to each meal; regardless of the meal size. Insulin must then modulate the blood sugar response with each of those meals. Insulin is a fat storing hormone and whatever calories from a meal are not utilized right away, will be stored as fat.

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

7 Reasons Your Detox or Cleanse Could Make You More Toxic

“Screw it, I can’t do this any more!” my friend snapped as we drove to The Grove one unseasonably chilly day (at least for Los Angeles) last January. “Let’s get chocolate chip pancakes and mimosas before we hit Barneys.” I sighed, bit my tongue, and gave her an I told you so look. You see, my friend’s New Years resolution was to lose fat fast, and a detox proved the perfect way to legitimately do that. Tell people you’re on an 800-calorie starvation diet and they wince, but call it a detox or cleanse and suddenly everything’s cool.

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

Why I Don't Recommend (Most) Supplements

About a year ago, I received a call from my brother Tony conce ing his recent physical. At 45, he was in excellent health: he had a decent diet, is naturally lean despite taking an extended break from exercise, and other than an occasional beer, doesn’t drink much alcohol, nor does he smoke or otherwise abuse his body. Regardless, his doctor expressed conce about elevated liver enzymes. “I’m not a medical professional,” I replied, careful not to overstep my boundaries. “Listen to your doctor and follow his instructions to the letter.”

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

Strength, the Marines & A Gawky Kid who Discovered Her Purpose in a Weight Room

I get most of my news online, though the other day I found an LA Times lying in my gym’s staff break room and passively flipped through it as I chatted with a coworker. Much as I wanted to read the latest headlines, I also wanted to check after-holiday sales. Except one headline completely caught me off guard: US Marines Postpone Fitness Rule After Most Female Recruits Fail to do Three Pull-ups-More than 50 per cent of women at boot camp could not meet a new minimum requirement due to go into effect in 2014.

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

Guiltless Chicken Breast Tenders

Thank you Tana Amen, for this great recipe bringing chicken fingers out of junk food land and into the health food realm. I chose to continue following the recipe to make these crispy (I had no regrets.) Enjoy Healthy chicken fingers? Yes, honestly! Ingredients 1 teaspoon sea saltrn½ teaspoon pepper, if desiredrn½ teaspoon garlic powder 1 cup almond meal (or gluten-free flour), or you may grind almonds finely in the food processor 1 pound chicken tenders (free-range, hormone-free, antibiotic-free) 1 egg, lightly beaten (organic, Omega-3) Directions

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

9 Budget-Friendly Gifts for the Impossible-to-Buy-For Fitness Fanatic

I have one and so do you. Mine is a coworker at my gym. Every time she concocts some Paleo recipe, she brings me samples. Brownies, granola, carrot cake… If the recipe contains Paleo-legal ingredients, she makes it and I become her guinea pig. A few months ago, my car broke down across town, and I knew she would be that person who dropped everything to pick me up after I’d had it towed to the station. (Okay, it was her day off and she was in the area, but still: She’s consistently that always-there-for-you person.)

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

Why Fitness Gadgets Can Change Your Workout… For Better or Worse

One of my best friends eats a mostly organic Paleo diet, hits the weight room three or four times a week, always looks for a staircase in her airport or mall for burst training, and swears by eight hours’ deep sleep every night to keep her fit and toned. In every endeavor, she likes to track her efforts. Some would call her diligent; I half-jokingly (but completely lovingly) call her obsessed. You see, she’s all about the latest fitness gadgets, displaying her newest find to mesmerized locker room crowds and scouring fitness magazines for the next big thing.

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

Sweat It Out: How Sweating Can Keep You Healthy, Happy, and Beautiful

Like with most of America, a heat wave engulfed Los Angeles during the past few months. Much as I love breaking a sweat working out, walking out of my house and instantly becoming a sticky mess exceeds my admittedly wide comfort zone. Sweating isn’t sexy and it often gets a bad rep. You’ve heard someone say “Don’t sweat it,” for instance, and you remember like yesterday breaking into a miserable sweat before that make-or-break high school chemistry final.

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

Crossfit: The Good, The Bad, and The Ugly

Recently I traveled to a rather remote area of Southern Califo ia to visit an old friend I hadn’t seen for several years. Living in Los Angeles, I’m always rather stunned to not see Starbucks along every corner. Well, her small town didn’t have one Starbucks; just a local coffee house that didn’t open till 8 a.m. As an early-mo ing riser who likes a good cup of dark roast before my workout, all I could think was The horror!

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

10 Stupid Things That Are Keeping You from Having the Body You Want

1) Stupid Cardio-Are you still hanging all over the Stairmaster with your arms “rolled in” for 45? 60? minutes or more? Even Shape magazine doesn’t still promote that kind of cardio. In case you haven’t noticed “we” don’t do cardio like that anymore. It’s a waste of time and may even be detrimental to your fitness efforts (it raises stress hormones and breaks down muscle.) Moderate intensity, long-duration cardio is a thing of the past.

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

The First Twenty Minutes: Surprising Science Reveals How We Can Exercise Better, Train Smarter, Live Longer– by Gretchen Reynolds

The First Twenty Minutes is a reference to the minimum length of time from which benefits can be derived from a given bout of exercise. If the exercise is of a high enough intensity, that’s all you may need to derive maximal physical benefits for general health and well-being. This is excellent news as the vast majority of people who don’t regularly exercise abstain from physical activity because they claim that they “just don’t have time.” But trust me, those people will move on to some other excuse for not exercising believe me, they will.

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

The #1 Success Principle of Lean, Healthy People

I’ve done it and so have you. You arrive home from work after a day from hell and then sitting in traffic to open your fridge and, save for a pork roast that would demand an hour to cook (never mind the prep time), realize you have next to nothing for dinner. Conveniently, a menu sits nearby from that new pizza place, so you decide on takeout. You choose something sensible but then remember your friend raved about their thin-crust gluten-free pizza. You don’t want to let her down. Besides, you’re starving and pizza just sounds so much better than a salad.

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

7 Myths Debunked about pH-Balanced Diets

I have a reputation at my gym for being a myth-buster. Not a week goes by that a client doesn’t ask me whether a particular “muscle-enhancing” supplement is legit (usually not) or how many studies support creatine’s efficacy (a good many, actually). I admit: sometimes I have to research these queries. Such was the case when a long-time client recently showed me her alkaline water.

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

Plank Power

The practice of yoga is 5,000 years old. I knew that! And as Wikipedia and the other internet info centers mentions, no one knows who created yoga because 5,000 years ago because human beings weren’t putting pen to paper quite yet to record that. The traditional purpose of Yoga, I’ve found out, has always been to bring about a profound transformation in the person through the transcendence of the ego. Hmm…then explain to me why, in recent months, I’ve noticed thatr

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

10 Secrets Gyms & Fitness Experts Don’t Want You to Know

“How do you know it’s early January in Los Angeles?” I asked my friend the other day as we waited in line at Starbucks. He looked at me perplexed and replied, “Surely not the weather?” Nope, we don’t get much snow or other winter weather here. What we do get in early January is an influx of gym newbies. Look around at your gym on, say, January 5: Lots of new, determined, eager faces. As a personal trainer, I love that fierce, take-no-prisoners look. These folks have a mission. Maybe a killer beach body by June or to reduce their risk for diabetes.

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

The Ultimate Workout Dilemma Solved (Sort of)

My client was 20 minutes late and I wasn’t happy. I have a strict 15-minute no-show rule, and this was his fourth time violating that policy. Since he was my day’s last client, I began packing my bag when finally he rushed into my office, breathless and apologizing. “I lay down to rest for a few minutes, and…” he began, though he didn’t need to finish the sentence. Trying my best not to sound like a prudish schoolmarm and reprimand him, I asked about his sleep patterns, fully aware how he’d answer.

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

These 10 Factors Can Help You Become Leaner, Stronger, and Younger - Part 2

Last week I discussed five determinants within your control to stay leaner, stronger, and healthier. You can’t turn back the clock, you can’t control your genetics, but you can make the best daily decisions to become your very best self. While Biomarkers: 10 Determinants of Aging You Can Control is nearly 23 years old, its wisdom transcends time even if some of the research proves outdated today. While out of print, I couldn’t put down the copy my friend loaned me and had to share the book’s insights with you.

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

My #1 Secret to Getting Lean and Muscular… In the Bedroom

Several months ago a top client began stumbling in 10 minutes late to our sessions with some lame excuses. Suddenly she wasn’t performing at peak capacity, she complained about gaining fat, and her sex life was virtually non-existent. I had trained her for years so I knew this wasn’t like her. Upon closer inspection, I learned she was doing

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

Valslide Hamstring Curls

Valslides are the invention of celebrity personal trainer Valerie Waters. Val had the clever idea of taking two pieces of plastic and gluing a square of foam rubber to each of them, packaging them, selling them, and is now getting rich. Actually, I don’t know how rich she is or isn't but the Valslide is a clever idea and lots of trainers in the fitness industry now use her tool.

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

Turkey Apple Walnut Goodness

This recipe was given to me by my friend Evelyne Lambrecht of Health Coach San Diego (www.healthcoachsd.com.) Evelyne is a talented, educated, high-energy health coach based in the San Diego, CA area. This is really a tasty and balanced breakfast creation that she passed along to us; thanks Evelyne! We love it. Turkey Apple Walnut Goodness Ingredients: 1/2 to 1 apple - chopped into bite-size chunksr About 4 ounces sliced turkey (nitrate/nitrite-free kind like Applegate Farms or Trader Joe's)- also chopped into bite-size piecesr About 1/4 cup of walnuts Directions:r

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

5 Cool Tools to Jumpstart Your Workout

If you’ve been working out for months or even years and your progress has been slow to undetectable or, you’re doing fine but your motivation could use a kick in the pants; listen up. A piece of equipment alone will not likely transform your body. But, a new toy can get you charged up and motivated all over again and that can get you back on the road to transformation. Check out these 5 cool tools that can jumpstart your workout: The Burn Machiner

Primary topic: Fitness and Exercise
Fitness and Exercise
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By Jini CiceroRecently published1 topic

Green Tea-The Miracle Drink

Whether you’re currently looking to enhance your fat loss progress or you simply want to optimize your health, one beverage that you’re going to start consuming regularly, is green tea. Yes, you are. So, what makes green tea so special? Why is it touted over and over again as being the healthiest beverage one can drink? The primary active component in green tea that makes it such a powderful health beverage is a compound called epigallocatechin gallate (or EGCg), and it is the most abundant catechin found in this tea.

Primary topic: Fitness and Exercise
Fitness and Exercise
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