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How Does Exercise Affect Hormone Balance & Metabolism?

Nov 22, 2018 3:43:05 AM / by Dejan Stojadinovic posted in exercise, hormones, insulin, testosterone, thyroid, weight loss, Advice

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There are four hormones that are critical to the success of your client’s weight loss program. Cortisol, insulin, thyroid, and the sex hormones (testosterone in men, and progesterone in women). When kept in balance, these hormones have the largest effect on metabolism. When out of balance, they can prevent your client from achieving the fitness results they desire.

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Weather got you feeling SAD? Try These 4 Mood Boosters

Nov 14, 2018 3:50:40 AM / by Dejan Stojadinovic posted in depression, exercise, SAD, season, Seasonal Affective Disorder, sunlight, vitamin d, Advice, autum, Seasons, Winter

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Seasonal affective disorder (SAD) is a combination of biological and mood disturbances typically occurring in the autumn and winter months. SAD is characterized by recurrent episodes of depression, hypersomnia, carbohydrate cravings and weight gain.

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How Much Protein Do You Really Need?

Nov 14, 2018 3:10:47 AM / by Dejan Stojadinovic posted in casein, exercise, protein, soy, whey, BCAA, muscle gain, muscle recovery, Advice, whey protein

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There are many myths and misconceptions regarding optimum protein intake and the effects of protein on body composition, performance, recovery and metabolism. 

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Speed, Agility & Quickness: An Insider's Guide to SAQ Training

Nov 7, 2018 6:05:16 AM / by Dejan Stojadinovic posted in cone drills, exercise, quickness, SAQ, speed, speed ladder drills, workout, agility, performance, Advice, performance training

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Speed, agility, and quickness (SAQ) training is too often associated with sports and other physically demanding activities. Upon closer observation, we realize we have missed the everyday events and activities that can greatly benefit from SAQ training. You never know when you’re going to run after your kids, play a pick up game of basketball, or cut through the trees during your next ski trip. This method of training can help with the previously mentioned scenarios, but will also enhance workouts for anyone who is involved in recreational sports, exercises on a regular basis, or simply enjoys activities such as walking a dog or playing with their child.

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5 EXERCISES TO COMBAT THE NEGATIVE EFFECTS OF BAD POSTURE

Nov 1, 2018 3:35:49 AM / by Dejan Stojadinovic posted in exercise, forward head, posture, Shoulder, textneck, upper crossed, upper crossed syndrome, workouts, neck

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We all know that our clients are doing good things for their bodies while we are with them, but probably not during the other hours of the week. Especially the prolonged time they potentially spend sitting, now considered detrimental to overall health. We see the effects of this everyday in the form of poor posture, and we continue to overlook it as something benign that naturally occurs over time without consequences. According to the American Journal of Pain Management “Posture effects and moderates every physiological function from breathing to hormonal production. Spinal pain, headache, mood, blood pressure, pulse, and lung capacity are among the functions most easily influenced by posture.” 1 There is also evidence that poor thoracic posture shows “a trend towards greater mortality” as discussed in a study by the Journal of the American Geriatrics Society. 2

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MASTERING THE BENCH PRESS WITH NASM-CPT MIKE FANTIGRASSI

Oct 16, 2018 9:38:20 AM / by Dejan Stojadinovic posted in chest, exercise, Sports Performance, strength, workout, bench press, OPT model, Personal Trainer Tips/Advice

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The bench press is among the most popular gym exercises, but that doesn’t mean it’s simple. “If you’re not using correct form, you can put a lot of stress on the shoulder joints,” warns Mike Fantigrassi, NASM-CPT and Master Instructor. “The shoulder has the most mobility of all joints,” he adds, “which makes it less stable” and more vulnerable to injury. Try Fantigrassi’s tips to make the most of your bench press exercises:

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DONATING BLOOD AND EXERCISE: WHAT YOU NEED TO KNOW

Sep 19, 2018 2:39:38 AM / by Dejan Stojadinovic posted in blood, exercise, performance, Advice, donating

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Do you ever give blood? According to the Red Cross, we need over 6,000 blood donations every day to treat patients in need across England which is why there’s always a need for people to give blood.

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HOW TO DESIGN A WEIGHT LOSS PROGRAMME LIKE A PRO

Jun 11, 2018 8:26:12 AM / by Dejan Stojadinovic posted in cardio, exercise, reps, weight loss, personal training, Advice

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A quick Google search for the topic of program design for weight loss provides well over 2 million results. Needless to say, there is a lot of information, and sometimes misinformation, on the “best” ways to lose weight.

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30 MINUTE WORKOUT PROGRAMS FOR BUSY CLIENTS

May 18, 2018 1:38:05 AM / by Dejan Stojadinovic posted in exercise, workout, workouts, 30 minute session, 30 minute workout, busy

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The biggest excuse people give for not working out is, “I don’t have time!” Of course, as a fitness professional, you know that time is not a viable excuse. We have to make time to keep our bodies healthy. People are busier than ever today, and to be honest, fitness is not a priority in most people’s lives. As fitness professionals, we have to educate people on the benefits of exercise and teach them how they can maximize their overall health in a minimum amount of time.

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MANOPAUSE: GOING FROM DAD BOD TO DAD BUFF

May 10, 2018 7:47:02 AM / by Dejan Stojadinovic posted in children, dad bod, exercise, manopause, testosterone, weight gain, belly fat, muscle, Advice

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The “Dad Bod” is a male body type that is described as “softly round.” The theory around the “Dad Bod” is that once a man has found a mate and had kids, he doesn’t need to worry about maintaining his physique.

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