1<!DOCTYPE html><html lang="en"><head><meta charSet="utf-8"/><meta content="width=device-width, initial-scale=1.0" name="viewport"/><meta name="google" value="notranslate"/><link rel="apple-touch-icon" sizes="180x180" href="https://d17kyhbf53flmb.cloudfront.net/apple-touch-icon-v3.png"/><link rel="icon" type="image/png" href="https://d17kyhbf53flmb.cloudfront.net/favicon-v3-32x32.png" sizes="32x32"/><link rel="icon" type="image/png" href="https://d17kyhbf53flmb.cloudfront.net/favicon-v3-16x16.png" sizes="16x16"/><title>Learn to eat, exercise, sleep, and live better | Kickoff Blog | Kickoff</title><meta name="description" content="Expert fitness, nutrition, & wellness advice from the certified trainers at Kickoff and our partners."/><link rel="canonical" href="https://www.trainwithkickoff.com/blog"/><meta name="referrer" content="no-referrer-when-downgrade"/><meta property="og:site_name" content="Kickoff"/><meta property="og:type" content="website"/><meta property="og:title" content="Learn to eat, exercise, sleep, and live better | Kickoff Blog"/><meta property="og:description" content="Expert fitness, nutrition, & wellness advice from the certified trainers at Kickoff and our partners."/><meta property="og:url" content="https://www.trainwithkickoff.com/blog"/><meta property="og:image" content=""/><meta property="article:published_time" content="2022-11-21T18:12:08.105Z"/><meta property="article:modified_time" content="2022-11-21T18:12:08.105Z"/><meta name="twitter:card" content="summary_large_image"/><meta property="twitter:title" content="Learn to eat, exercise, sleep, and live better | Kickoff Blog"/><meta property="twitter:description" content="Expert fitness, nutrition, & wellness advice from the certified trainers at Kickoff and our partners."/><meta property="twitter:url" content="https://www.trainwithkickoff.com/blog"/><meta property="twitter:image" content=""/><meta property="twitter:creator" content=""/><meta name="next-head-count" content="24"/>
1<script id="google-consent-mode-defaults"> 2 window.dataLayer = window.dataLayer || []; 3 function gtag(){dataLayer.push(arguments);} 4 gtag('consent', 'default', { 5 ad_storage: 'denied', 6 ad_user_data: 'denied', 7 ad_personalization: 'denied', 8 analytics_storage: 'denied', 9 personalization_storage: 'denied', 10 functionality_storage: 'granted', 11 security_storage: 'granted', 12 wait_for_update: 500, 13 }); 14 gtag('set', 'ads_data_redaction', true); 15 gtag('set', 'url_passthrough', true); 16 if (document.cookie.split('; ').indexOf('ko_tracking_consent=granted') !== -1 && 17 navigator.globalPrivacyControl !== true) { 18 gtag('consent', 'update', { 19 ad_storage: 'granted', 20 ad_user_data: 'granted', 21 ad_personalization: 'granted', 22 analytics_storage: 'granted', 23 personalization_storage: 'granted', 24 }); 25 } 26</script>
26<link rel="preload" href="/_next/static/media/3ad50de654f0057d-s.p.woff2" as="font" type="font/woff2" crossorigin="anonymous" data-next-font="size-adjust"/><link rel="preload" href="/_next/static/css/931fe4720b58d9a7.css" as="style"/><link rel="stylesheet" href="/_next/static/css/931fe4720b58d9a7.css" data-n-g=""/><link rel="preload" href="/_next/static/css/d13bbc835bd2c20e.css" as="style"/><link rel="stylesheet" href="/_next/static/css/d13bbc835bd2c20e.css" data-n-p=""/><link rel="preload" href="/_next/static/css/ed7a8b019d6ccce7.css" as="style"/><link rel="stylesheet" href="/_next/static/css/ed7a8b019d6ccce7.css" data-n-p=""/><noscript data-n-css=""></noscript>
26<script defer="" nomodule="" src="/_next/static/chunks/polyfills-42372ed130431b0a.js"></script>
26<script src="/_next/static/chunks/webpack-d110f04f1a4c8a65.js" defer=""></script>
26<script src="/_next/static/chunks/framework-8694469196e6fa9d.js" defer=""></script>
26<script src="/_next/static/chunks/main-ae5e33b567a3e52a.js" defer=""></script>
26<script src="/_next/static/chunks/pages/_app-e9c4986afae36702.js" defer=""></script>
26<script src="/_next/static/chunks/f3dea186-aa1d95085b2706c5.js" defer=""></script>
26<script src="/_next/static/chunks/cb1608f2-4dddb14c03d54482.js" defer=""></script>
26<script src="/_next/static/chunks/7dcf9772-64c149fe07c35940.js" defer=""></script>
26<script src="/_next/static/chunks/2cca2479-0c284881e4faf5cb.js" defer=""></script>
26<script src="/_next/static/chunks/4853-bfd920edd7284674.js" defer=""></script>
26<script src="/_next/static/chunks/8407-eda9816c64246ab3.js" defer=""></script>
26<script src="/_next/static/chunks/6025-e4d7146752674f76.js" defer=""></script>
26<script src="/_next/static/chunks/984-598850b7a0102211.js" defer=""></script>
26<script src="/_next/static/chunks/546-7bd0a44b7e540078.js" defer=""></script>
26<script src="/_next/static/chunks/7362-13ad570edf938ae7.js" defer=""></script>
26<script src="/_next/static/chunks/7844-65f1dc088dba3021.js" defer=""></script>
26<script src="/_next/static/chunks/5675-b4c9106814f138be.js" defer=""></script>
26<script src="/_next/static/chunks/945-cc4b9329e8a83552.js" defer=""></script>
26<script src="/_next/static/chunks/2201-60aede29e25305a8.js" defer=""></script>
26<script src="/_next/static/chunks/2964-47e67624d0c1aafb.js" defer=""></script>
26<script src="/_next/static/chunks/9405-1c71ffd2f01cf03d.js" defer=""></script>
26<script src="/_next/static/chunks/7977-be99778f063683db.js" defer=""></script>
26<script src="/_next/static/chunks/1041-3a26d9db700bccc0.js" defer=""></script>
26<script src="/_next/static/chunks/9742-e3b1312ad3032d4b.js" defer=""></script>
26<script src="/_next/static/chunks/pages/blog-11343d6be4ca4b62.js" defer=""></script>
26<script src="/_next/static/NmsYLMZXb5uRiyN0f4yrj/_buildManifest.js" defer=""></script>
26<script src="/_next/static/NmsYLMZXb5uRiyN0f4yrj/_ssgManifest.js" defer=""></script>
26<style id="__jsx-679280731">html{font-family:'__urbanist_9c319e', '__urbanist_Fallback_9c319e'}</style><style id="__jsx-f5aa306ad8a7ac4e">html{font-size:16px}body{overflow-x:hidden}body,div,span,applet,object,iframe,h1,h2,h3,h4,h5,h6,p,blockquote,pre,a,abbr,acronym,address,big,cite,code,del,dfn,em,img,ins,kbd,q,s,samp,small,strike,strong,sub,sup,tt,var,b,u,i,center,dl,dt,dd,ol,ul,li,fieldset,form,label,legend,table,caption,tbody,tfoot,thead,tr,th,td,article,aside,canvas,details,embed,figure,figcaption,footer,header,hgroup,menu,nav,output,ruby,section,summary,time,mark,audio,video{margin:0;padding:0;border:0;font:inherit;vertical-align:baseline}select,input,button{font:inherit}article,aside,details,figcaption,figure,footer,header,hgroup,menu,nav,section{display:block}body{line-height:normal}ol,ul{list-style:none}blockquote,q{quotes:none}blockquote:before,blockquote:after,q:before,q:after{content:"";content:none}table{border-collapse:collapse;border-spacing:0}[contenteditable]:focus{outline:0px solid transparent}</style><style id="__jsx-3283989702">#nprogress{pointer-events:none}#nprogress .bar{background:#830051;position:fixed;z-index:1031;top:0;left:0;width:100%;height:4px}#nprogress .peg{display:block;position:absolute;right:0px;width:100px;height:100%;-webkit-box-shadow:0 0 10px#830051,0 0 5px#830051;-moz-box-shadow:0 0 10px#830051,0 0 5px#830051;box-shadow:0 0 10px#830051,0 0 5px#830051;opacity:1;-webkit-transform:rotate(3deg)translate(0px,-4px);-ms-transform:rotate(3deg)translate(0px,-4px);-moz-transform:rotate(3deg)translate(0px,-4px);-o-transform:rotate(3deg)translate(0px,-4px);transform:rotate(3deg)translate(0px,-4px)}iframe[data-test="uw-iframe"]{height:-webkit-calc(100vh - 0px)!important;height:-moz-calc(100vh - 0px)!important;height:calc(100vh - 0px)!important;padding-top:0px}.ReactModalPortal .ril-toolbar{padding-top:0px}</style></head><body><div id="__next"><div id="app" class="styles_app__u09y5"><div><div class="styles_navbar__XX81R"><div class="styles_navbarContent__dH__A"><a class="styles_logoWrapper__DRVKR" href="/"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Kickoff" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:contain"/><noscript><img alt="Kickoff" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:contain" sizes="100vw" srcSet="/_next/static/images/kickoff-logo-dark-44c033782cb312b54390880c202d9233.svg 640w, /_next/static/images/kickoff-logo-dark-44c033782cb312b54390880c202d9233.svg 750w, /_next/static/images/kickoff-logo-dark-44c033782cb312b54390880c202d9233.svg 828w, /_next/static/images/kickoff-logo-dark-44c033782cb312b54390880c202d9233.svg 1080w, /_next/static/images/kickoff-logo-dark-44c033782cb312b54390880c202d9233.svg 1200w, /_next/static/images/kickoff-logo-dark-44c033782cb312b54390880c202d9233.svg 1920w, /_next/static/images/kickoff-logo-dark-44c033782cb312b54390880c202d9233.svg 2048w, /_next/static/images/kickoff-logo-dark-44c033782cb312b54390880c202d9233.svg 3840w" src="/_next/static/images/kickoff-logo-dark-44c033782cb312b54390880c202d9233.svg"/></noscript></span></a><div class="styles_mobileNavBtn__eIN8B"><svg xmlns="http://www.w3.org/2000/svg" width="16" height="16" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round"><line x1="3" y1="12" x2="21" y2="12"></line><line x1="3" y1="6" x2="21" y2="6"></line><line x1="3" y1="18" x2="21" y2="18"></line></svg></div><div class="styles_mobileMenu__bDNPx"><ul><li class="styles_collapsible__FDLoq"><a class="styles_link__7y_LC" href="/blog/habits">Habits</a></li><li class="styles_collapsible__FDLoq"><a class="styles_link__7y_LC" href="/blog/nutrition">Nutrition</a></li><li class="styles_collapsible__FDLoq"><a class="styles_link__7y_LC" href="/blog/fitness">Fitness</a></li><li class="styles_collapsible__FDLoq"><a class="styles_root__ikVPL styles_cta__VDDvA styles_cta__njvi1 styles_auto__dRQfi styles_linkAuto__uDm1r styles_small__XVm_y styles_primary__3cWfk styles_capitalize__2QzL0" href="/sign-up?ref=blog&utm_campaign=blog&utm_medium=blog">Find Your Coach<svg width="24" height="24" viewBox="0 0 16 16" fill="none"><path d="M3.334 8h9.333M8 3.333L12.667 8 8 12.667" stroke="currentColor" stroke-width="1.33333" stroke-linecap="round" stroke-linejoin="round"></path></svg></a></li></ul></div><div class="styles_desktopMenu__ur743"><div class="styles_collapsible__FDLoq"><a class="styles_link__7y_LC" href="/blog/habits">Habits</a></div><div class="styles_collapsible__FDLoq"><a class="styles_link__7y_LC" href="/blog/nutrition">Nutrition</a></div><div class="styles_collapsible__FDLoq"><a class="styles_link__7y_LC" href="/blog/fitness">Fitness</a></div><a class="styles_root__ikVPL styles_cta__VDDvA styles_cta__njvi1 styles_auto__dRQfi styles_linkAuto__uDm1r styles_small__XVm_y styles_primary__3cWfk styles_capitalize__2QzL0" href="/sign-up?ref=blog&utm_campaign=blog&utm_medium=blog">Find Your Coach<svg width="24" height="24" viewBox="0 0 16 16" fill="none"><path d="M3.334 8h9.333M8 3.333L12.667 8 8 12.667" stroke="currentColor" stroke-width="1.33333" stroke-linecap="round" stroke-linejoin="round"></path></svg></a></div></div></div><main><header class="styles_header__5MGLq"><div class="styles_overline__MQpt0">Become the best you</div><h1 class="styles_headline__o0_J1">Learn to eat, exercise, sleep, and live better</h1><div class="styles_subline__lBl1y">Getting healthier is hard. Our goal is to provide simple, actionable advice from experts to empower you to choose your path to better health. </div></header><div class="styles_sectionWithPadding__nCGF9"><div><div class="styles_sectionWrapper__t9iGk"><div class="styles_sectionLabel__RHwAb"><span class="styles_title__kw1sy">Latest</span><span class="styles_sectionLine__nWGkN styles_colSpan2__pWffG"></span></div><div class="styles_featuredList__bCgWK"><article><a class="styles_postLink__YpSB3" href="/blog/get-in-shape-from-home"><div class="styles_imageWrapper__AhBeH"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt=" Get In Shape From Home With These Bodyweight-only Exercises" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover"/>
26<noscript><img alt=" Get In Shape From Home With These Bodyweight-only Exercises" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4uHLnQAQWjJ6yQlgWtQSDx%2Ff8bc50df46a4324c9700c4d13afcfacf%2Fblog_feature_article_image_757x426_-_2023-05-12T165255.328.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4uHLnQAQWjJ6yQlgWtQSDx%2Ff8bc50df46a4324c9700c4d13afcfacf%2Fblog_feature_article_image_757x426_-_2023-05-12T165255.328.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4uHLnQAQWjJ6yQlgWtQSDx%2Ff8bc50df46a4324c9700c4d13afcfacf%2Fblog_feature_article_image_757x426_-_2023-05-12T165255.328.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4uHLnQAQWjJ6yQlgWtQSDx%2Ff8bc50df46a4324c9700c4d13afcfacf%2Fblog_feature_article_image_757x426_-_2023-05-12T165255.328.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4uHLnQAQWjJ6yQlgWtQSDx%2Ff8bc50df46a4324c9700c4d13afcfacf%2Fblog_feature_article_image_757x426_-_2023-05-12T165255.328.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4uHLnQAQWjJ6yQlgWtQSDx%2Ff8bc50df46a4324c9700c4d13afcfacf%2Fblog_feature_article_image_757x426_-_2023-05-12T165255.328.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4uHLnQAQWjJ6yQlgWtQSDx%2Ff8bc50df46a4324c9700c4d13afcfacf%2Fblog_feature_article_image_757x426_-_2023-05-12T165255.328.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4uHLnQAQWjJ6yQlgWtQSDx%2Ff8bc50df46a4324c9700c4d13afcfacf%2Fblog_feature_article_image_757x426_-_2023-05-12T165255.328.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4uHLnQAQWjJ6yQlgWtQSDx%2Ff8bc50df46a4324c9700c4d13afcfacf%2Fblog_feature_article_image_757x426_-_2023-05-12T165255.328.jpg&w=3840&q=75"/></noscript></span></div><div><div class="styles_categories__zv02u"><label class="styles_label__nAWPy">Lose Weight</label><label class="styles_label__nAWPy">Get in Shape</label></div><h2 class="styles_title__iRv85">Get In Shape From Home With These Bodyweight-only Exercises</h2></div><div class="styles_author__uKQ9S"><div class="styles_authorImage__6DeV0"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Alex Prestegard headshot" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top"/><noscript><img alt="Alex Prestegard headshot" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3vYsEbVuUSFUtDmLf9YLEy%2F34980b8d72210887a72e4cd1a86e6070%2FAlex_Prestegard.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3vYsEbVuUSFUtDmLf9YLEy%2F34980b8d72210887a72e4cd1a86e6070%2FAlex_Prestegard.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3vYsEbVuUSFUtDmLf9YLEy%2F34980b8d72210887a72e4cd1a86e6070%2FAlex_Prestegard.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3vYsEbVuUSFUtDmLf9YLEy%2F34980b8d72210887a72e4cd1a86e6070%2FAlex_Prestegard.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3vYsEbVuUSFUtDmLf9YLEy%2F34980b8d72210887a72e4cd1a86e6070%2FAlex_Prestegard.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3vYsEbVuUSFUtDmLf9YLEy%2F34980b8d72210887a72e4cd1a86e6070%2FAlex_Prestegard.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3vYsEbVuUSFUtDmLf9YLEy%2F34980b8d72210887a72e4cd1a86e6070%2FAlex_Prestegard.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3vYsEbVuUSFUtDmLf9YLEy%2F34980b8d72210887a72e4cd1a86e6070%2FAlex_Prestegard.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3vYsEbVuUSFUtDmLf9YLEy%2F34980b8d72210887a72e4cd1a86e6070%2FAlex_Prestegard.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_nameDate__a7gyw"><span class="styles_name__7mbmP">Alex Prestegard, CPT, NASM</span><time class="styles_date___wGH_" dateTime="2023-05-12T20:54:06.348Z">May 12, 2023</time></div></div></a></article><article><a class="styles_postLink__262kT" href="/blog/what-kind-of-diet"><div class="styles_topRow__KHPiL"><div class="styles_imageWrapper__XPMQZ"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="What Kind of Diet Should I Follow to Support My Goals? Advice From a Registered Dietitian " src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover"/>
26<noscript><img alt="What Kind of Diet Should I Follow to Support My Goals? Advice From a Registered Dietitian " loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F6Zm23rhnbdhJBAr1AyAku2%2F1649395b15ba12a62d21ba83b76d8712%2Fblog_feature_article_image_757x426_-_2023-05-12T120927.718.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F6Zm23rhnbdhJBAr1AyAku2%2F1649395b15ba12a62d21ba83b76d8712%2Fblog_feature_article_image_757x426_-_2023-05-12T120927.718.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F6Zm23rhnbdhJBAr1AyAku2%2F1649395b15ba12a62d21ba83b76d8712%2Fblog_feature_article_image_757x426_-_2023-05-12T120927.718.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F6Zm23rhnbdhJBAr1AyAku2%2F1649395b15ba12a62d21ba83b76d8712%2Fblog_feature_article_image_757x426_-_2023-05-12T120927.718.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F6Zm23rhnbdhJBAr1AyAku2%2F1649395b15ba12a62d21ba83b76d8712%2Fblog_feature_article_image_757x426_-_2023-05-12T120927.718.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F6Zm23rhnbdhJBAr1AyAku2%2F1649395b15ba12a62d21ba83b76d8712%2Fblog_feature_article_image_757x426_-_2023-05-12T120927.718.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F6Zm23rhnbdhJBAr1AyAku2%2F1649395b15ba12a62d21ba83b76d8712%2Fblog_feature_article_image_757x426_-_2023-05-12T120927.718.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F6Zm23rhnbdhJBAr1AyAku2%2F1649395b15ba12a62d21ba83b76d8712%2Fblog_feature_article_image_757x426_-_2023-05-12T120927.718.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F6Zm23rhnbdhJBAr1AyAku2%2F1649395b15ba12a62d21ba83b76d8712%2Fblog_feature_article_image_757x426_-_2023-05-12T120927.718.jpg&w=3840&q=75"/></noscript></span></div><div><div class="styles_categories__5slcq"><label class="styles_label__nAWPy">Diets</label></div><h2 class="styles_title__JDhP4">What Kind of Diet Should I Follow to Support My Goals? Advice From a Registered Dietitian </h2><div class="styles_cardFooter__RdRlk"><div class="styles_author__uKQ9S"><div class="styles_authorImage__6DeV0"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Alexandra Ginos, MBA, RD, CSP" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top"/><noscript><img alt="Alexandra Ginos, MBA, RD, CSP" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_Ginos.jpeg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_Ginos.jpeg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_G
26inos.jpeg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_Ginos.jpeg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_Ginos.jpeg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_Ginos.jpeg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_Ginos.jpeg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_Ginos.jpeg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_Ginos.jpeg&w=3840&q=75"/></noscript></span></div><div class="styles_nameDate__a7gyw"><span class="styles_name__7mbmP">Alexandra Ginos, MBA, RD, CSP</span><time class="styles_date___wGH_" dateTime="2023-05-12T16:22:09.566Z">May 12, 2023</time></div></div></div></div><div class="styles_mobileImageWrapper__50G9L"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="What Kind of Diet Should I Follow to Support My Goals? Advice From a Registered Dietitian " src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover"/><noscript><img alt="What Kind of Diet Should I Follow to Support My Goals? Advice From a Registered Dietitian " loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F6Zm23rhnbdhJBAr1AyAku2%2F1649395b15ba12a62d21ba83b76d8712%2Fblog_feature_article_image_757x426_-_2023-05-12T120927.718.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F6Zm23rhnbdhJBAr1AyAku2%2F1649395b15ba12a62d21ba83b76d8712%2Fblog_feature_article_image_757x426_-_2023-05-12T120927.718.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F6Zm23rhnbdhJBAr1AyAku2%2F1649395b15ba12a62d21ba83b76d8712%2Fblog_feature_article_image_757x426_-_2023-05-12T120927.718.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F6Zm23rhnbdhJBAr1AyAku2%2F1649395b15ba12a62d21ba83b76d8712%2Fblog_feature_article_image_757x426_-_2023-05-12T120927.718.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F6Zm23rhnbdhJBAr1AyAku2%2F1649395b15ba12a62d21ba83b76d8712%2Fblog_feature_article_image_757x426_-_2023-05-12T120927.718.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F6Zm23rhnbdhJBAr1AyAku2%2F1649395b15ba12a62d21ba83b76d8712%2Fblog_feature_article_image_757x426_-_2023-05-12T120927.718.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F6Zm23rhnbdhJBAr1AyAku2%2F1649395b15ba12a62d21ba83b76d8712%2Fblog_feature_article_image_757x426_-_2023-05-12T120927.718.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F6Zm23rhnbdhJBAr1AyAku2%2F1649395b15ba12a62d21ba83b76d8712%2Fblog_feature_article_image_757x426_-_2023-05-12T120927.718.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F6Zm23rhnbdhJBAr1AyAku2%2F1649395b15ba12a62d21ba83b76d8712%2Fblog_feature_article_image_757x426_-_2023-05-12T120927.718.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_mobileFooter__0DrkN"><span class="styles_name__i7Cou">Alexandra Ginos, MBA, RD, CSP</span><span class="styles_dot__6zc09">â¢</span><span class="styles_dateAndReadTime__EknyR">Invalid Date</span><span class="styles_dot__6zc09">â¢</span></div></div></a></article><article><a class="styles_postLink__262kT" href="/blog/habits-to-boost-mental-health"><div class="styles_topRow__KHPiL"><div class="styles_imageWrapper__XPMQZ"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="8 Scientifically Proven Habits To Boost Your Mental Health" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover"/>
26<noscript><img alt="8 Scientifically Proven Habits To Boost Your Mental Health" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1tIwyQfZzGom4D4MLZv9hb%2Fcc28c583e358e008255a7747637cb521%2Fblog_feature_article_image_757x426_-_2023-05-10T170601.810.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1tIwyQfZzGom4D4MLZv9hb%2Fcc28c583e358e008255a7747637cb521%2Fblog_feature_article_image_757x426_-_2023-05-10T170601.810.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1tIwyQfZzGom4D4MLZv9hb%2Fcc28c583e358e008255a7747637cb521%2Fblog_feature_article_image_757x426_-_2023-05-10T170601.810.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1tIwyQfZzGom4D4MLZv9hb%2Fcc28c583e358e008255a7747637cb521%2Fblog_feature_article_image_757x426_-_2023-05-10T170601.810.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1tIwyQfZzGom4D4MLZv9hb%2Fcc28c583e358e008255a7747637cb521%2Fblog_feature_article_image_757x426_-_2023-05-10T170601.810.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1tIwyQfZzGom4D4MLZv9hb%2Fcc28c583e358e008255a7747637cb521%2Fblog_feature_article_image_757x426_-_2023-05-10T170601.810.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1tIwyQfZzGom4D4MLZv9hb%2Fcc28c583e358e008255a7747637cb521%2Fblog_feature_article_image_757x426_-_2023-05-10T170601.810.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1tIwyQfZzGom4D4MLZv9hb%2Fcc28c583e358e008255a7747637cb521%2Fblog_feature_article_image_757x426_-_2023-05-10T170601.810.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1tIwyQfZzGom4D4MLZv9hb%2Fcc28c583e358e008255a7747637cb521%2Fblog_feature_article_image_757x426_-_2023-05-10T170601.810.jpg&w=3840&q=75"/></noscript></span></div><div><div class="styles_categories__5slcq"><label class="styles_label__nAWPy">Improve Mental Health</label></div><h2 class="styles_title__JDhP4">8 Scientifically Proven Habits To Boost Your Mental Health</h2><div class="styles_cardFooter__RdRlk"><div class="styles_author__uKQ9S"><div class="styles_authorImage__6DeV0"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Chelsea Levinson" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top"/><noscript><img alt="Chelsea Levinson" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3ULrQyqaM7c6XQ2TaR4h7U%2F6bc274250fb1e013f0550c225c66d3b2%2FChelsea_Levinson.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3ULrQyqaM7c6XQ2TaR4h7U%2F6bc274250fb1e013f0550c225c66d3b2%2FChelsea_Levinson.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3ULrQyqaM7c6XQ2TaR4h7U%2F6bc274250fb1e013f0550c225c66d3b2%2FChelsea_Levinson.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3ULrQyqaM7c6XQ2TaR4h7U%2F6bc274250fb1e013f0550c225c66d3b2%2FChelsea_Levinson.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3ULrQyqaM7c6XQ2TaR4h7U%2F6bc274250fb1e013f0550c225c66d3b2%2FChelsea_Levinson.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3ULrQyqaM7c6XQ2TaR4h7U%2F6bc274250fb1e013f0550c225c66d3b2%2FChelsea_Levinson.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3ULrQyqaM7c6XQ2TaR4h7U%2F6bc274250fb1e013f0550c225c66d3b2%2FChelsea_Levinson.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3ULrQyqaM7c6XQ2TaR4h7U%2F6bc274250fb1e013f0550c225c66d3b2%2FChelsea_Levinson.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3ULrQyqaM7c6XQ2TaR4h7U%2F6bc274250fb1e013f0550c225c66d3b2%2FChelsea_Levinson.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_nameDate__a7gyw"><span class="styles_name__7mbmP">Chelsea Levinson</span><time class="styles_date___wGH_" dateTime="2023-05-10T21:17:55.360Z">May 10, 2023</time></div></div></div></div><div class="styles_mobileImageWrapper__50G9L"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="8 Scientifically Proven Habits To Boost Your Mental Health" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover"/>
26<noscript><img alt="8 Scientifically Proven Habits To Boost Your Mental Health" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1tIwyQfZzGom4D4MLZv9hb%2Fcc28c583e358e008255a7747637cb521%2Fblog_feature_article_image_757x426_-_2023-05-10T170601.810.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1tIwyQfZzGom4D4MLZv9hb%2Fcc28c583e358e008255a7747637cb521%2Fblog_feature_article_image_757x426_-_2023-05-10T170601.810.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1tIwyQfZzGom4D4MLZv9hb%2Fcc28c583e358e008255a7747637cb521%2Fblog_feature_article_image_757x426_-_2023-05-10T170601.810.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1tIwyQfZzGom4D4MLZv9hb%2Fcc28c583e358e008255a7747637cb521%2Fblog_feature_article_image_757x426_-_2023-05-10T170601.810.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1tIwyQfZzGom4D4MLZv9hb%2Fcc28c583e358e008255a7747637cb521%2Fblog_feature_article_image_757x426_-_2023-05-10T170601.810.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1tIwyQfZzGom4D4MLZv9hb%2Fcc28c583e358e008255a7747637cb521%2Fblog_feature_article_image_757x426_-_2023-05-10T170601.810.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1tIwyQfZzGom4D4MLZv9hb%2Fcc28c583e358e008255a7747637cb521%2Fblog_feature_article_image_757x426_-_2023-05-10T170601.810.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1tIwyQfZzGom4D4MLZv9hb%2Fcc28c583e358e008255a7747637cb521%2Fblog_feature_article_image_757x426_-_2023-05-10T170601.810.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1tIwyQfZzGom4D4MLZv9hb%2Fcc28c583e358e008255a7747637cb521%2Fblog_feature_article_image_757x426_-_2023-05-10T170601.810.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_mobileFooter__0DrkN"><span class="styles_name__i7Cou">Chelsea Levinson</span><span class="styles_dot__6zc09">â¢</span><span class="styles_dateAndReadTime__EknyR">Invalid Date</span><span class="styles_dot__6zc09">â¢</span></div></div></a></article><article><a class="styles_postLink__262kT" href="/blog/get-lean-without-counting-calories"><div class="styles_topRow__KHPiL"><div class="styles_imageWrapper__XPMQZ"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="How to Create a Calorie Deficit to Get Lean Without Counting Calories " src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover"/><noscript><img alt="How to Create a Calorie Deficit to Get Lean Without Counting Calories " loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5Xop9tgY50Wm1NuoNgrpjh%2F4cde901a8204c7ad4645f884eb10d424%2Fblog_feature_article_image_757x426_-_2023-05-09T162105.792.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5Xop9tgY50Wm1NuoNgrpjh%2F4cde901a8204c7ad4645f884eb10d424%2Fblog_feature_article_image_757x426_-_2023-05-09T162105.792.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5Xop9tgY50Wm1NuoNgrpjh%2F4cde901a8204c7ad4645f884eb10d424%2Fblog_feature_article_image_757x426_-_2023-05-09T162105.792.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5Xop9tgY50Wm1NuoNgrpjh%2F4cde901a8204c7ad4645f884eb10d424%2Fblog_feature_article_image_757x426_-_2023-05-09T162105.792.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5Xop9tgY50Wm1NuoNgrpjh%2F4cde901a8204c7ad4645f884eb10d424%2Fblog_feature_article_image_757x426_-_2023-05-09T162105.792.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5Xop9tgY50Wm1NuoNgrpjh%2F4cde901a8204c7ad4645f884eb10d424%2Fblog_feature_article_image_757x426_-_2023-05-09T162105.792.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5Xop9tgY50Wm1NuoNgrpjh%2F4cde901a8204c7ad4645f884eb10d424%2Fblog_feature_article_image_757x426_-_2023-05-09T162105.792.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5Xop9tgY50Wm1NuoNgrpjh%2F4cde901a8204c7ad4645f884eb10d424%2Fblog_feature_article_image_757x426_-_2023-05-09T162105.792.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5Xop9tgY50Wm1NuoNgrpjh%2F4cde901a8204c7ad4645f884eb10d424%2Fblog_feature_article_image_757x426_-_2023-05-09T162105.792.jpg&w=3840&q=75"/></noscript></span></div><div><div class="styles_categories__5slcq"><label class="styles_label__nAWPy">Lose Weight</label></div><h2 class="styles_title__JDhP4">How to Create a Calorie Deficit to Get Lean Without Counting Calories </h2><div class="styles_cardFooter__RdRlk"><div class="styles_author__uKQ9S"><div class="styles_authorImage__6DeV0"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Alexandra Ginos, MBA, RD, CSP" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top"/><noscript><img alt="Alexandra Ginos, MBA, RD, CSP" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_G
26inos.jpeg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_Ginos.jpeg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_Ginos.jpeg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_Ginos.jpeg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_Ginos.jpeg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_Ginos.jpeg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_Ginos.jpeg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_Ginos.jpeg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_Ginos.jpeg&w=3840&q=75"/></noscript></span></div><div class="styles_nameDate__a7gyw"><span class="styles_name__7mbmP">Alexandra Ginos, MBA, RD, CSP</span><time class="styles_date___wGH_" dateTime="2023-05-09T21:08:31.217Z">May 9, 2023</time></div></div></div></div><div class="styles_mobileImageWrapper__50G9L"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="How to Create a Calorie Deficit to Get Lean Without Counting Calories " src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover"/><noscript><img alt="How to Create a Calorie Deficit to Get Lean Without Counting Calories " loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5Xop9tgY50Wm1NuoNgrpjh%2F4cde901a8204c7ad4645f884eb10d424%2Fblog_feature_article_image_757x426_-_2023-05-09T162105.792.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5Xop9tgY50Wm1NuoNgrpjh%2F4cde901a8204c7ad4645f884eb10d424%2Fblog_feature_article_image_757x426_-_2023-05-09T162105.792.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5Xop9tgY50Wm1NuoNgrpjh%2F4cde901a8204c7ad4645f884eb10d424%2Fblog_feature_article_image_757x426_-_2023-05-09T162105.792.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5Xop9tgY50Wm1NuoNgrpjh%2F4cde901a8204c7ad4645f884eb10d424%2Fblog_feature_article_image_757x426_-_2023-05-09T162105.792.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5Xop9tgY50Wm1NuoNgrpjh%2F4cde901a8204c7ad4645f884eb10d424%2Fblog_feature_article_image_757x426_-_2023-05-09T162105.792.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5Xop9tgY50Wm1NuoNgrpjh%2F4cde901a8204c7ad4645f884eb10d424%2Fblog_feature_article_image_757x426_-_2023-05-09T162105.792.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5Xop9tgY50Wm1NuoNgrpjh%2F4cde901a8204c7ad4645f884eb10d424%2Fblog_feature_article_image_757x426_-_2023-05-09T162105.792.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5Xop9tgY50Wm1NuoNgrpjh%2F4cde901a8204c7ad4645f884eb10d424%2Fblog_feature_article_image_757x426_-_2023-05-09T162105.792.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5Xop9tgY50Wm1NuoNgrpjh%2F4cde901a8204c7ad4645f884eb10d424%2Fblog_feature_article_image_757x426_-_2023-05-09T162105.792.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_mobileFooter__0DrkN"><span class="styles_name__i7Cou">Alexandra Ginos, MBA, RD, CSP</span><span class="styles_dot__6zc09">â¢</span><span class="styles_dateAndReadTime__EknyR">Invalid Date</span><span class="styles_dot__6zc09">â¢</span></div></div></a></article></div></div></div></div><div><div class="styles_sectionWithPadding__VGHfh styles_sectionGray50__LZmi1"><div class="styles_sectionWrapper__t9iGk"><div class="styles_sectionLabel__RHwAb styles_center__ovmVI"><span class="styles_sectionLine__nWGkN"></span><span class="styles_title__kw1sy">What is your fitness goal?</span><span class="styles_sectionLine__nWGkN"></span></div><div class="styles_categoryCards__9Tb1s"><a class="styles_category__VSjAv" href="/blog/fitness/workout-tips">
26<svg width="16" height="16" viewBox="0 0 24 24" fill="none" xmlns="http://www.w3.org/2000/svg"><path d="M1.75 18H2.75V8H1.75V12.5H0.25V13.5H1.75V18Z" fill="#fff"></path><path d="M21.25 18H22.25V13.5H23.75V12.5H22.25V8H21.25V18Z" fill="#fff"></path><path d="M8.5 13.5H15.5V18.5C15.5 19.0304 15.7107 19.5391 16.0858 19.9142C16.4609 20.2893 16.9696 20.5 17.5 20.5C18.0304 20.5 18.5391 20.2893 18.9142 19.9142C19.2893 19.5391 19.5 19.0304 19.5 18.5V6.5C19.5 5.96957 19.2893 5.46086 18.9142 5.08579C18.5391 4.71071 18.0304 4.5 17.5 4.5C16.9696 4.5 16.4609 4.71071 16.0858 5.08579C15.7107 5.46086 15.5 5.96957 15.5 6.5V12.5H8.5V6.5C8.5 5.96957 8.28929 5.46086 7.91421 5.08579C7.53914 4.71071 7.03043 4.5 6.5 4.5C5.96957 4.5 5.46086 4.71071 5.08579 5.08579C4.71071 5.46086 4.5 5.96957 4.5 6.5V18.5C4.5 19.0304 4.71071 19.5391 5.08579 19.9142C5.46086 20.2893 5.96957 20.5 6.5 20.5C7.03043 20.5 7.53914 20.2893 7.91421 19.9142C8.28929 19.5391 8.5 19.0304 8.5 18.5V13.5Z" fill="#fff"></path></svg><span class="styles_categoryName__HZEvn">Workout Tips</span></a><a class="styles_category__VSjAv" href="/blog/fitness/workout-tips/lose-weight"><svg width="16" height="16" viewBox="0 0 24 24" fill="none" xmlns="http://www.w3.org/2000/svg"><path d="M1.75 18H2.75V8H1.75V12.5H0.25V13.5H1.75V18Z" fill="#fff"></path><path d="M21.25 18H22.25V13.5H23.75V12.5H22.25V8H21.25V18Z" fill="#fff"></path><path d="M8.5 13.5H15.5V18.5C15.5 19.0304 15.7107 19.5391 16.0858 19.9142C16.4609 20.2893 16.9696 20.5 17.5 20.5C18.0304 20.5 18.5391 20.2893 18.9142 19.9142C19.2893 19.5391 19.5 19.0304 19.5 18.5V6.5C19.5 5.96957 19.2893 5.46086 18.9142 5.08579C18.5391 4.71071 18.0304 4.5 17.5 4.5C16.9696 4.5 16.4609 4.71071 16.0858 5.08579C15.7107 5.46086 15.5 5.96957 15.5 6.5V12.5H8.5V6.5C8.5 5.96957 8.28929 5.46086 7.91421 5.08579C7.53914 4.71071 7.03043 4.5 6.5 4.5C5.96957 4.5 5.46086 4.71071 5.08579 5.08579C4.71071 5.46086 4.5 5.96957 4.5 6.5V18.5C4.5 19.0304 4.71071 19.5391 5.08579 19.9142C5.46086 20.2893 5.96957 20.5 6.5 20.5C7.03043 20.5 7.53914 20.2893 7.91421 19.9142C8.28929 19.5391 8.5 19.0304 8.5 18.5V13.5Z" fill="#fff"></path></svg><span class="styles_categoryName__HZEvn">Lose Weight</span></a><a class="styles_category__VSjAv" href="/blog/habits/stories"><svg width="16" height="16" viewBox="0 0 24 24" fill="none" xmlns="http://www.w3.org/2000/svg"><path d="M1.75 18H2.75V8H1.75V12.5H0.25V13.5H1.75V18Z" fill="#fff"></path><path d="M21.25 18H22.25V13.5H23.75V12.5H22.25V8H21.25V18Z" fill="#fff"></path><path d="M8.5 13.5H15.5V18.5C15.5 19.0304 15.7107 19.5391 16.0858 19.9142C16.4609 20.2893 16.9696 20.5 17.5 20.5C18.0304 20.5 18.5391 20.2893 18.9142 19.9142C19.2893 19.5391 19.5 19.0304 19.5 18.5V6.5C19.5 5.96957 19.2893 5.46086 18.9142 5.08579C18.5391 4.71071 18.0304 4.5 17.5 4.5C16.9696 4.5 16.4609 4.71071 16.0858 5.08579C15.7107 5.46086 15.5 5.96957 15.5 6.5V12.5H8.5V6.5C8.5 5.96957 8.28929 5.46086 7.91421 5.08579C7.53914 4.71071 7.03043 4.5 6.5 4.5C5.96957 4.5 5.46086 4.71071 5.08579 5.08579C4.71071 5.46086 4.5 5.96957 4.5 6.5V18.5C4.5 19.0304 4.71071 19.5391 5.08579 19.9142C5.46086 20.2893 5.96957 20.5 6.5 20.5C7.03043 20.5 7.53914 20.2893 7.91421 19.9142C8.28929 19.5391 8.5 19.0304 8.5 18.5V13.5Z" fill="#fff"></path></svg><span class="styles_categoryName__HZEvn">Get Motivated</span></a><a class="styles_category__VSjAv" href="/blog/fitness/running"><svg width="16" height="16" viewBox="0 0 24 24" fill="none" xmlns="http://www.w3.org/2000/svg"><path d="M1.75 18H2.75V8H1.75V12.5H0.25V13.5H1.75V18Z" fill="#fff"></path><path d="M21.25 18H22.25V13.5H23.75V12.5H22.25V8H21.25V18Z" fill="#fff"></path><path d="M8.5 13.5H15.5V18.5C15.5 19.0304 15.7107 19.5391 16.0858 19.9142C16.4609 20.2893 16.9696 20.5 17.5 20.5C18.0304 20.5 18.5391 20.2893 18.9142 19.9142C19.2893 19.5391 19.5 19.0304 19.5 18.5V6.5C19.5 5.96957 19.2893 5.46086 18.9142 5.08579C18.5391 4.71071 18.0304 4.5 17.5 4.5C16.9696 4.5 16.4609 4.71071 16.0858 5.08579C15.7107 5.46086 15.5 5.96957 15.5 6.5V12.5H8.5V6.5C8.5 5.96957 8.28929 5.46086 7.91421 5.08579C7.53914 4.71071 7.03043 4.5 6.5 4.5C5.96957 4.5 5.46086 4.71071 5.08579 5.08579C4.71071 5.46086 4.5 5.96957 4.5 6.5V18.5C4.5 19.0304 4.71071 19.5391 5.08579 19.9142C5.46086 20.2893 5.96957 20.5 6.5 20.5C7.03043 20.5 7.53914 20.2893 7.91421 19.9142C8.28929 19.5391 8.5 19.0304 8.5 18.5V13.5Z" fill="#fff"></path></svg><span class="styles_categoryName__HZEvn">Run More</span></a><a class="styles_category__VSjAv" href="/blog/habits/mental-health">
26<svg width="16" height="16" viewBox="0 0 24 24" fill="none" xmlns="http://www.w3.org/2000/svg"><path d="M1.75 18H2.75V8H1.75V12.5H0.25V13.5H1.75V18Z" fill="#fff"></path><path d="M21.25 18H22.25V13.5H23.75V12.5H22.25V8H21.25V18Z" fill="#fff"></path><path d="M8.5 13.5H15.5V18.5C15.5 19.0304 15.7107 19.5391 16.0858 19.9142C16.4609 20.2893 16.9696 20.5 17.5 20.5C18.0304 20.5 18.5391 20.2893 18.9142 19.9142C19.2893 19.5391 19.5 19.0304 19.5 18.5V6.5C19.5 5.96957 19.2893 5.46086 18.9142 5.08579C18.5391 4.71071 18.0304 4.5 17.5 4.5C16.9696 4.5 16.4609 4.71071 16.0858 5.08579C15.7107 5.46086 15.5 5.96957 15.5 6.5V12.5H8.5V6.5C8.5 5.96957 8.28929 5.46086 7.91421 5.08579C7.53914 4.71071 7.03043 4.5 6.5 4.5C5.96957 4.5 5.46086 4.71071 5.08579 5.08579C4.71071 5.46086 4.5 5.96957 4.5 6.5V18.5C4.5 19.0304 4.71071 19.5391 5.08579 19.9142C5.46086 20.2893 5.96957 20.5 6.5 20.5C7.03043 20.5 7.53914 20.2893 7.91421 19.9142C8.28929 19.5391 8.5 19.0304 8.5 18.5V13.5Z" fill="#fff"></path></svg><span class="styles_categoryName__HZEvn">Improve Mental Health</span></a><a class="styles_category__VSjAv" href="/blog/nutrition/eat-better"><svg width="16" height="16" viewBox="0 0 24 24" fill="none" xmlns="http://www.w3.org/2000/svg"><path d="M1.75 18H2.75V8H1.75V12.5H0.25V13.5H1.75V18Z" fill="#fff"></path><path d="M21.25 18H22.25V13.5H23.75V12.5H22.25V8H21.25V18Z" fill="#fff"></path><path d="M8.5 13.5H15.5V18.5C15.5 19.0304 15.7107 19.5391 16.0858 19.9142C16.4609 20.2893 16.9696 20.5 17.5 20.5C18.0304 20.5 18.5391 20.2893 18.9142 19.9142C19.2893 19.5391 19.5 19.0304 19.5 18.5V6.5C19.5 5.96957 19.2893 5.46086 18.9142 5.08579C18.5391 4.71071 18.0304 4.5 17.5 4.5C16.9696 4.5 16.4609 4.71071 16.0858 5.08579C15.7107 5.46086 15.5 5.96957 15.5 6.5V12.5H8.5V6.5C8.5 5.96957 8.28929 5.46086 7.91421 5.08579C7.53914 4.71071 7.03043 4.5 6.5 4.5C5.96957 4.5 5.46086 4.71071 5.08579 5.08579C4.71071 5.46086 4.5 5.96957 4.5 6.5V18.5C4.5 19.0304 4.71071 19.5391 5.08579 19.9142C5.46086 20.2893 5.96957 20.5 6.5 20.5C7.03043 20.5 7.53914 20.2893 7.91421 19.9142C8.28929 19.5391 8.5 19.0304 8.5 18.5V13.5Z" fill="#fff"></path></svg><span class="styles_categoryName__HZEvn">Eat Better</span></a></div></div></div></div><div class="styles_sectionWithPadding__nCGF9"><div><div class="styles_sectionWrapper__t9iGk"><div class="styles_sectionLabel__RHwAb"><span class="styles_title__kw1sy">Featured</span><span class="styles_sectionLine__nWGkN styles_colSpan2__pWffG"></span></div><div class="styles_featuredList__bCgWK"><article><a class="styles_postLink__YpSB3" href="/blog/healthy-eating"><div class="styles_imageWrapper__AhBeH"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Healthy Eating" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover"/><noscript><img alt="Healthy Eating" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3OR9xIXYMxd4zoz73JMHJT%2F8821eaa500387f033ae0bcd62c742da3%2Fbrooke-lark-nTZOILVZuOg-unsplash.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3OR9xIXYMxd4zoz73JMHJT%2F8821eaa500387f033ae0bcd62c742da3%2Fbrooke-lark-nTZOILVZuOg-unsplash.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3OR9xIXYMxd4zoz73JMHJT%2F8821eaa500387f033ae0bcd62c742da3%2Fbrooke-lark-nTZOILVZuOg-unsplash.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3OR9xIXYMxd4zoz73JMHJT%2F8821eaa500387f033ae0bcd62c742da3%2Fbrooke-lark-nTZOILVZuOg-unsplash.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3OR9xIXYMxd4zoz73JMHJT%2F8821eaa500387f033ae0bcd62c742da3%2Fbrooke-lark-nTZOILVZuOg-unsplash.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3OR9xIXYMxd4zoz73JMHJT%2F8821eaa500387f033ae0bcd62c742da3%2Fbrooke-lark-nTZOILVZuOg-unsplash.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3OR9xIXYMxd4zoz73JMHJT%2F8821eaa500387f033ae0bcd62c742da3%2Fbrooke-lark-nTZOILVZuOg-unsplash.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3OR9xIXYMxd4zoz73JMHJT%2F8821eaa500387f033ae0bcd62c742da3%2Fbrooke-lark-nTZOILVZuOg-unsplash.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3OR9xIXYMxd4zoz73JMHJT%2F8821eaa500387f033ae0bcd62c742da3%2Fbrooke-lark-nTZOILVZuOg-unsplash.jpg&w=3840&q=75"/></noscript></span></div><div><div class="styles_categories__zv02u"><label class="styles_label__nAWPy">Eat Better</label></div><h2 class="styles_title__iRv85">Healthy Eating Doesnât Have to Be Hard & Hereâs Why</h2></div><div class="styles_author__uKQ9S"><div class="styles_authorImage__6DeV0"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Sabrina Tillman " src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top"/><noscript><img alt="Sabrina Tillman " loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1iXLHAXJMXIYuKkZsz7IB6%2F51d68876bd06138377a89e3af0ed8ad0%2Fsabrina_headshot.jpeg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1iXLHAXJMXIYuKkZsz7IB6%2F51d68876bd06138377a89e3af0ed8ad0%2Fsabrina_headshot.jpeg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1iXLHAXJMXIYuKkZsz7IB6%2F51d68876bd06138377a89e3af0ed8ad0%2Fsabrina_headshot.jpeg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1iXLHAXJMXIYuKkZsz7IB6%2F51d68876bd06138377a89e3af0ed8ad0%2Fsabrina_headshot.jpeg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1iXLHAXJMXIYuKkZsz7IB6%2F51d68876bd06138377a89e3af0ed8ad0%2Fsabrina_headshot.jpeg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1iXLHAXJMXIYuKkZsz7IB6%2F51d68876bd06138377a89e3af0ed8ad0%2Fsabrina_headshot.jpeg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1iXLHAXJMXIYuKkZsz7IB6%2F51d68876bd06138377a89e3af0ed8ad0%2Fsabrina_headshot.jpeg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1iXLHAXJMXIYuKkZsz7IB6%2F51d68876bd06138377a89e3af0ed8ad0%2Fsabrina_headshot.jpeg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1iXLHAXJMXIYuKkZsz7IB6%2F51d68876bd06138377a89e3af0ed8ad0%2Fsabrina_headshot.jpeg&w=3840&q=75"/></noscript></span></div><div class="styles_nameDate__a7gyw"><span class="styles_name__7mbmP">Sabrina Tillman</span><time class="styles_date___wGH_" dateTime="2023-01-02T16:59:39.199Z">Jan 2, 2023</time></div></div></a></article><article><a class="styles_postLink__262kT" href="/blog/what-to-do-when-you-have-delayed-onset-muscle-soreness"><div class="styles_topRow__KHPiL"><div class="styles_imageWrapper__XPMQZ"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="What to Do When You Have DOMS (Delayed Onset Muscle Soreness)" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover"/>
26<noscript><img alt="What to Do When You Have DOMS (Delayed Onset Muscle Soreness)" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3Nnp06XqAm2SmwqQCat08r%2F08938b2d4c115f4d56e2b3dfcee0440e%2FDOMS.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3Nnp06XqAm2SmwqQCat08r%2F08938b2d4c115f4d56e2b3dfcee0440e%2FDOMS.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3Nnp06XqAm2SmwqQCat08r%2F08938b2d4c115f4d56e2b3dfcee0440e%2FDOMS.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3Nnp06XqAm2SmwqQCat08r%2F08938b2d4c115f4d56e2b3dfcee0440e%2FDOMS.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3Nnp06XqAm2SmwqQCat08r%2F08938b2d4c115f4d56e2b3dfcee0440e%2FDOMS.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3Nnp06XqAm2SmwqQCat08r%2F08938b2d4c115f4d56e2b3dfcee0440e%2FDOMS.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3Nnp06XqAm2SmwqQCat08r%2F08938b2d4c115f4d56e2b3dfcee0440e%2FDOMS.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3Nnp06XqAm2SmwqQCat08r%2F08938b2d4c115f4d56e2b3dfcee0440e%2FDOMS.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3Nnp06XqAm2SmwqQCat08r%2F08938b2d4c115f4d56e2b3dfcee0440e%2FDOMS.jpg&w=3840&q=75"/></noscript></span></div><div><div class="styles_categories__5slcq"><label class="styles_label__nAWPy">Workout Tips</label></div><h2 class="styles_title__JDhP4">What to Do When You Have DOMS (Delayed Onset Muscle Soreness)</h2><div class="styles_cardFooter__RdRlk"><div class="styles_author__uKQ9S"><div class="styles_authorImage__6DeV0"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Rudolf Alviedo, PT, DPT" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top"/><noscript><img alt="Rudolf Alviedo, PT, DPT" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1AO2N3U7mRVgelv4rXU3PK%2F111af2e8fd15e756910c57d817904a62%2FRudolf_Alviedo.jpeg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1AO2N3U7mRVgelv4rXU3PK%2F111af2e8fd15e756910c57d817904a62%2FRudolf_Alviedo.jpeg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1AO2N3U7mRVgelv4rXU3PK%2F111af2e8fd15e756910c57d817904a62%2FRudolf_Alviedo.jpeg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1AO2N3U7mRVgelv4rXU3PK%2F111af2e8fd15e756910c57d817904a62%2FRudolf_Alviedo.jpeg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1AO2N3U7mRVgelv4rXU3PK%2F111af2e8fd15e756910c57d817904a62%2FRudolf_Alviedo.jpeg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1AO2N3U7mRVgelv4rXU3PK%2F111af2e8fd15e756910c57d817904a62%2FRudolf_Alviedo.jpeg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1AO2N3U7mRVgelv4rXU3PK%2F111af2e8fd15e756910c57d817904a62%2FRudolf_Alviedo.jpeg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1AO2N3U7mRVgelv4rXU3PK%2F111af2e8fd15e756910c57d817904a62%2FRudolf_Alviedo.jpeg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1AO2N3U7mRVgelv4rXU3PK%2F111af2e8fd15e756910c57d817904a62%2FRudolf_Alviedo.jpeg&w=3840&q=75"/></noscript></span></div><div class="styles_nameDate__a7gyw"><span class="styles_name__7mbmP">Rudolf Alviedo, PT, DPT</span><time class="styles_date___wGH_" dateTime="2022-11-28T21:32:30.802Z">Nov 28, 2022</time></div></div></div></div><div class="styles_mobileImageWrapper__50G9L"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="What to Do When You Have DOMS (Delayed Onset Muscle Soreness)" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover"/>
26<noscript><img alt="What to Do When You Have DOMS (Delayed Onset Muscle Soreness)" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3Nnp06XqAm2SmwqQCat08r%2F08938b2d4c115f4d56e2b3dfcee0440e%2FDOMS.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3Nnp06XqAm2SmwqQCat08r%2F08938b2d4c115f4d56e2b3dfcee0440e%2FDOMS.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3Nnp06XqAm2SmwqQCat08r%2F08938b2d4c115f4d56e2b3dfcee0440e%2FDOMS.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3Nnp06XqAm2SmwqQCat08r%2F08938b2d4c115f4d56e2b3dfcee0440e%2FDOMS.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3Nnp06XqAm2SmwqQCat08r%2F08938b2d4c115f4d56e2b3dfcee0440e%2FDOMS.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3Nnp06XqAm2SmwqQCat08r%2F08938b2d4c115f4d56e2b3dfcee0440e%2FDOMS.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3Nnp06XqAm2SmwqQCat08r%2F08938b2d4c115f4d56e2b3dfcee0440e%2FDOMS.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3Nnp06XqAm2SmwqQCat08r%2F08938b2d4c115f4d56e2b3dfcee0440e%2FDOMS.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3Nnp06XqAm2SmwqQCat08r%2F08938b2d4c115f4d56e2b3dfcee0440e%2FDOMS.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_mobileFooter__0DrkN"><span class="styles_name__i7Cou">Rudolf Alviedo, PT, DPT</span><span class="styles_dot__6zc09">â¢</span><span class="styles_dateAndReadTime__EknyR">Invalid Date</span><span class="styles_dot__6zc09">â¢</span></div></div></a></article><article><a class="styles_postLink__262kT" href="/blog/the-problem-with-losing-weight-fast-and-4-things-to-do-instead"><div class="styles_topRow__KHPiL"><div class="styles_imageWrapper__XPMQZ"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="how to lose weight fast in two weeks" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover"/><noscript><img alt="how to lose weight fast in two weeks" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F01dqFCsKEA1FWWHTnRJeOG%2F8b4b2c6b142a87b2bcfe3e5385441374%2Fhow_to_lose_weight_in_two_weeks.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F01dqFCsKEA1FWWHTnRJeOG%2F8b4b2c6b142a87b2bcfe3e5385441374%2Fhow_to_lose_weight_in_two_weeks.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F01dqFCsKEA1FWWHTnRJeOG%2F8b4b2c6b142a87b2bcfe3e5385441374%2Fhow_to_lose_weight_in_two_weeks.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F01dqFCsKEA1FWWHTnRJeOG%2F8b4b2c6b142a87b2bcfe3e5385441374%2Fhow_to_lose_weight_in_two_weeks.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F01dqFCsKEA1FWWHT
26nRJeOG%2F8b4b2c6b142a87b2bcfe3e5385441374%2Fhow_to_lose_weight_in_two_weeks.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F01dqFCsKEA1FWWHTnRJeOG%2F8b4b2c6b142a87b2bcfe3e5385441374%2Fhow_to_lose_weight_in_two_weeks.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F01dqFCsKEA1FWWHTnRJeOG%2F8b4b2c6b142a87b2bcfe3e5385441374%2Fhow_to_lose_weight_in_two_weeks.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F01dqFCsKEA1FWWHTnRJeOG%2F8b4b2c6b142a87b2bcfe3e5385441374%2Fhow_to_lose_weight_in_two_weeks.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F01dqFCsKEA1FWWHTnRJeOG%2F8b4b2c6b142a87b2bcfe3e5385441374%2Fhow_to_lose_weight_in_two_weeks.jpg&w=3840&q=75"/></noscript></span></div><div><div class="styles_categories__5slcq"><label class="styles_label__nAWPy">Lose Weight</label></div><h2 class="styles_title__JDhP4">The Problem with Losing Weight Fast & 4 Things to Do Instead </h2><div class="styles_cardFooter__RdRlk"><div class="styles_author__uKQ9S"><div class="styles_authorImage__6DeV0"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Kylie Ora Lobell" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top"/><noscript><img alt="Kylie Ora Lobell" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FzriVRmBljCieuianDFaK7%2F91ed8f7f20d7d239e06fa344de9bc5d4
26%2FKylieOraLobellheadshot-scaled-1.jpeg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FzriVRmBljCieuianDFaK7%2F91ed8f7f20d7d239e06fa344de9bc5d4%2FKylieOraLobellheadshot-scaled-1.jpeg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FzriVRmBljCieuianDFaK7%2F91ed8f7f20d7d239e06fa344de9bc5d4%2FKylieOraLobellheadshot-scaled-1.jpeg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FzriVRmBljCieuianDFaK7%2F91ed8f7f20d7d239e06fa344de9bc5d4%2FKylieOraLobellheadshot-scaled-1.jpeg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FzriVRmBljCieuianDFaK7%2F91ed8f7f20d7d239e06fa344de9bc5d4%2FKylieOraLobellheadshot-scaled-1.jpeg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FzriVRmBljCieuianDFaK7%2F91ed8f7f20d7d239e06fa344de9bc5d4%2FKylieOraLobellheadshot-scaled-1.jpeg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FzriVRmBljCieuianDFaK7%2F91ed8f7f20d7d239e06fa344de9bc5d4
26%2FKylieOraLobellheadshot-scaled-1.jpeg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FzriVRmBljCieuianDFaK7%2F91ed8f7f20d7d239e06fa344de9bc5d4%2FKylieOraLobellheadshot-scaled-1.jpeg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FzriVRmBljCieuianDFaK7%2F91ed8f7f20d7d239e06fa344de9bc5d4%2FKylieOraLobellheadshot-scaled-1.jpeg&w=3840&q=75"/></noscript></span></div><div class="styles_nameDate__a7gyw"><span class="styles_name__7mbmP">Kylie Ora Lobell</span><time class="styles_date___wGH_" dateTime="2022-11-28T21:32:43.835Z">Nov 28, 2022</time></div></div></div></div><div class="styles_mobileImageWrapper__50G9L"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="how to lose weight fast in two weeks" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover"/><noscript><img alt="how to lose weight fast in two weeks" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F01dqFCsKEA1FWWHTnRJeOG%2F8b4b2c6b142a87b2bcfe3e5385441374%2Fhow_to_lose_weight_in_two_weeks.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F01dqFCsKEA1FWWHTnRJeOG%2F8b4b2c6b142a87b2bcfe3e5385441374%2Fhow_to_lose_weight_in_two_weeks.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F01dqFCsKEA1FWWHTnRJeOG%2F8b4b2c6b142a87b2bcfe3e5385441374%2Fhow_to_lose_weight_in_two_weeks.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F01dqFCsKEA1FWWHTnRJeOG%2F8b4b2c6b142a87b2bcfe3e5385441374%2Fhow_to_lose_weight_in_two_weeks.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F01dqFCsKEA1FWWHTnRJeOG%2F8b4b2c6b142a87b2bcfe3e5385441374%2Fhow_to_lose_weight_in_two_weeks.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F01dqFCsKEA1FWWHTnRJeOG%2F8b4b2c6b142a87b2bcfe3e5385441374%2Fhow_to_lose_weight_in_two_weeks.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F01dqFCsKEA1FWWHTnRJeOG%2F8b4b2c6b142a87b2bcfe3e5385441374%2Fhow_to_lose_weight_in_two_weeks.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F01dqFCsKEA1FWWHTnRJeOG%2F8b4b2c6b142a87b2bcfe3e5385441374%2Fhow_to_lose_weight_in_two_weeks.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F01dqFCsKEA1FWWHTnRJeOG%2F8b4b2c6b142a87b2bcfe3e5385441374%2Fhow_to_lose_weight_in_two_weeks.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_mobileFooter__0DrkN"><span class="styles_name__i7Cou">Kylie Ora Lobell</span><span class="styles_dot__6zc09">â¢</span><span class="styles_dateAndReadTime__EknyR">Invalid Date</span><span class="styles_dot__6zc09">â¢</span></div></div></a></article><article><a class="styles_postLink__262kT" href="/blog/should-i-be-doing-a-warm-up-and-cool-down"><div class="styles_topRow__KHPiL"><div class="styles_imageWrapper__XPMQZ"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="How Should You Really Be Doing a Warm Up and Cool Down? Find Out From a Personal Trainer and Physical Therapist" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover"/>
26<noscript><img alt="How Should You Really Be Doing a Warm Up and Cool Down? Find Out From a Personal Trainer and Physical Therapist" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4byxZEGodHM2GURgm1tpZi%2F9e788cde9e87dc2df610d137cf4e2c49%2Fblog_feature_article_image_757x426_-_2023-05-09T150217.499.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4byxZEGodHM2GURgm1tpZi%2F9e788cde9e87dc2df610d137cf4e2c49%2Fblog_feature_article_image_757x426_-_2023-05-09T150217.499.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4byxZEGodHM2GURgm1tpZi%2F9e788cde9e87dc2df610d137cf4e2c49%2Fblog_feature_article_image_757x426_-_2023-05-09T150217.499.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4byxZEGodHM2GURgm1tpZi%2F9e788cde9e87dc2df610d137cf4e2c49%2Fblog_feature_article_image_757x426_-_2023-05-09T150217.499.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4byxZEGodHM2GURgm1tpZi%2F9e788cde9e87dc2df610d137cf4e2c49%2Fblog_feature_article_image_757x426_-_2023-05-09T150217.499.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4byxZEGodHM2GURgm1tpZi%2F9e788cde9e87dc2df610d137cf4e2c49%2Fblog_feature_article_image_757x426_-_2023-05-09T150217.499.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4byxZEGodHM2GURgm1tpZi%2F9e788cde9e87dc2df610d137cf4e2c49%2Fblog_feature_article_image_757x426_-_2023-05-09T150217.499.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4byxZEGodHM2GURgm1tpZi%2F9e788cde9e87dc2df610d137cf4e2c49%2Fblog_feature_article_image_757x426_-_2023-05-09T150217.499.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4byxZEGodHM2GURgm1tpZi%2F9e788cde9e87dc2df610d137cf4e2c49%2Fblog_feature_article_image_757x426_-_2023-05-09T150217.499.jpg&w=3840&q=75"/></noscript></span></div><div><div class="styles_categories__5slcq"><label class="styles_label__nAWPy">Prevent Injury</label><label class="styles_label__nAWPy">Get in Shape</label></div><h2 class="styles_title__JDhP4">How Should You Really Be Doing a Warm Up and Cool Down? Find Out From a Personal Trainer and Physical Therapist</h2><div class="styles_cardFooter__RdRlk"><div class="styles_author__uKQ9S"><div class="styles_authorImage__6DeV0"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Rachel MacPherson" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top"/><noscript><img alt="Rachel MacPherson" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_nameDate__a7gyw"><span class="styles_name__7mbmP">
26Rachel MacPherson, CPT</span><time class="styles_date___wGH_" dateTime="2023-05-09T19:37:52.327Z">May 9, 2023</time></div></div></div></div><div class="styles_mobileImageWrapper__50G9L"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="How Should You Really Be Doing a Warm Up and Cool Down? Find Out From a Personal Trainer and Physical Therapist" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover"/><noscript><img alt="How Should You Really Be Doing a Warm Up and Cool Down? Find Out From a Personal Trainer and Physical Therapist" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4byxZEGodHM2GURgm1tpZi%2F9e788cde9e87dc2df610d137cf4e2c49%2Fblog_feature_article_image_757x426_-_2023-05-09T150217.499.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4byxZEGodHM2GURgm1tpZi%2F9e788cde9e87dc2df610d137cf4e2c49%2Fblog_feature_article_image_757x426_-_2023-05-09T150217.499.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4byxZEGodHM2GURgm1tpZi%2F9e788cde9e87dc2df610d137cf4e2c49%2Fblog_feature_article_image_757x426_-_2023-05-09T150217.499.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4byxZEGodHM2GURgm1tpZi%2F9e788cde9e87dc2df610d137cf4e2c49%2Fblog_feature_article_image_757x426_-_2023-05-09T150217.499.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4byxZEGodHM2GURgm1tpZi%2F9e788cde9e87dc2df610d137cf4e2c49%2Fblog_feature_article_image_757x426_-_2023-05-09T150217.499.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4byxZEGodHM2GURgm1tpZi%2F9e788cde9e87dc2df610d137cf4e2c49%2Fblog_feature_article_image_757x426_-_2023-05-09T150217.499.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4byxZEGodHM2GURgm1tpZi%2F9e788cde9e87dc2df610d137cf4e2c49%2Fblog_feature_article_image_757x426_-_2023-05-09T150217.499.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4byxZEGodHM2GURgm1tpZi%2F9e788cde9e87dc2df610d137cf4e2c49%2Fblog_feature_article_image_757x426_-_2023-05-09T150217.499.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4byxZEGodHM2GURgm1tpZi%2F9e788cde9e87dc2df610d137cf4e2c49%2Fblog_feature_article_image_757x426_-_2023-05-09T150217.499.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_mobileFooter__0DrkN"><span class="styles_name__i7Cou">Rachel MacPherson, CPT</span><span class="styles_dot__6zc09">â¢</span><span class="styles_dateAndReadTime__EknyR">Invalid Date</span><span class="styles_dot__6zc09">â¢</span></div></div></a></article></div></div></div></div><div class="styles_relatedSection__u9TUv"><div class="styles_related__ZEcwN"><div class="styles_sectionWrapper__t9iGk"><div class="styles_sectionLabel__RHwAb"><span class="styles_title__kw1sy">Fitness</span><span class="styles_sectionLine__nWGkN"></span><a class="styles_link__HyRZT" href="/blog/fitness"><span>View All</span> <svg xmlns="http://www.w3.org/2000/svg" width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class=""><line x1="5" y1="12" x2="19" y2="12"></line><polyline points="12 5 19 12 12 19"></polyline></svg> </a></div><div class="styles_horizontalScroll__jzp62 styles_relatedPosts__sIdAT"><div class="styles_relatedPost__s9fE7"><a class="styles_postLink__K6p7_" href="/blog/mistakes-to-avoid-when-getting-lean"><div class="styles_imageWrapper__yeq95"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="9 Mistakes to Avoid When Getting Lean" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover"/>
26<noscript><img alt="9 Mistakes to Avoid When Getting Lean" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FFMy9VuFNHSfFkbDE60Tbd%2Fbf90d01294d78c158243f2e46da064fb%2Fblog_feature_article_image_757x426_-_2023-05-09T140114.555.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FFMy9VuFNHSfFkbDE60Tbd%2Fbf90d01294d78c158243f2e46da064fb%2Fblog_feature_article_image_757x426_-_2023-05-09T140114.555.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FFMy9VuFNHSfFkbDE60Tbd%2Fbf90d01294d78c158243f2e46da064fb%2Fblog_feature_article_image_757x426_-_2023-05-09T140114.555.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FFMy9VuFNHSfFkbDE60Tbd%2Fbf90d01294d78c158243f2e46da064fb%2Fblog_feature_article_image_757x426_-_2023-05-09T140114.555.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FFMy9VuFNHSfFkbDE60Tbd%2Fbf90d01294d78c158243f2e46da064fb%2Fblog_feature_article_image_757x426_-_2023-05-09T140114.555.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FFMy9VuFNHSfFkbDE60Tbd%2Fbf90d01294d78c158243f2e46da064fb%2Fblog_feature_article_image_757x426_-_2023-05-09T140114.555.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FFMy9VuFNHSfFkbDE60Tbd%2Fbf90d01294d78c158243f2e46da064fb%2Fblog_feature_article_image_757x426_-_2023-05-09T140114.555.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FFMy9VuFNHSfFkbDE60Tbd%2Fbf90d01294d78c158243f2e46da064fb%2Fblog_feature_article_image_757x426_-_2023-05-09T140114.555.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FFMy9VuFNHSfFkbDE60Tbd%2Fbf90d01294d78c158243f2e46da064fb%2Fblog_feature_article_image_757x426_-_2023-05-09T140114.555.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_content__0TfU3"><div class="styles_categories__sDorL"><label class="styles_label__nAWPy">Fitness</label></div><h3 class="styles_title__qm76Q">9 Mistakes to Avoid When Getting Lean</h3><div class="styles_bottomContent__1CKWG"><div class="styles_author__uKQ9S"><div class="styles_authorImage__6DeV0"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Crystal Fenton" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top"/><noscript><img alt="Crystal Fenton" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1zjI5DJc8zYvzrshNsjZN8%2F8598f6db8792080f1c35b4e5f8911485%2FCrystal_Fenton.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1zjI5DJc8zYvzrshNsjZN8%2F8598f6db8792080f1c35b4e5f8911485%2FCrystal_Fenton.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1zjI5DJc8zYvzrshNsjZN8%2F8598f6db8792080f1c35b4e5f8911485%2FCrystal_Fenton.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1zjI5DJc8zYvzrshNsjZN8%2F8598f6db8792080f1c35b4e5f8911485%2FCrystal_Fenton.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1zjI5DJc8zYvzrshNsjZN8%2F8598f6db8792080f1c35b4e5f8911485%2FCrystal_Fenton.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1zjI5DJc8zYvzrshNsjZN8%2F8598f6db8792080f1c35b4e5f8911485%2FCrystal_Fenton.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1zjI5DJc8zYvzrshNsjZN8%2F8598f6db8792080f1c35b4e5f8911485%2FCrystal_Fenton.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1zjI5DJc8zYvzrshNsjZN8%2F8598f6db8792080f1c35b4e5f8911485%2FCrystal_Fenton.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1zjI5DJc8zYvzrshNsjZN8%2F8598f6db8792080f1c35b4e5f8911485%2FCrystal_Fenton.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_nameDate__a7gyw"><span class="styles_name__7mbmP">Crystal Fenton</span><time class="styles_date___wGH_" dateTime="2023-05-09T18:23:22.445Z">May 9, 2023</time></div></div><div><svg width="22" height="18" viewBox="0 0 22 18" fill="none" xmlns="http://www.w3.org/2000/svg"><path fill-rule="evenodd" clip-rule="evenodd" d="M13.2456 0.405285L21.3543 6.99751C21.7317 7.30435 21.7307 7.8809 21.3521 8.18641L13.2434 14.7308C12.7431 15.1346 11.998 14.7785 11.998 14.1355V10.95C8.6881 11.0141 6.57049 11.6347 5.10511 12.6342C3.5515 13.6938 2.63461 15.2443 1.84484 17.2939C1.67828 17.7262 1.24238 17.8381 0.937782 17.7601C0.632292 17.6818 0.302056 17.3718 0.367826 16.9102C0.911677 13.0932 1.79966 10.0735 3.6869 7.92914C5.50183 5.86695 8.15153 4.71019 11.998 4.30352L11.998 0.998869M13.328 2.18636L13.328 5.52103
26L12.7179 5.57157C8.7275 5.90214 6.28219 6.99339 4.6853 8.80783C3.6605 9.97226 2.94544 11.4772 2.42271 13.3789C2.95485 12.6817 3.58485 12.0612 4.35569 11.5354C6.22945 10.2574 8.8386 9.60436 12.6648 9.61464L13.328 9.61642V12.9534L19.974 7.5895L13.328 2.18636Z" fill="#830051"></path><path fill-rule="evenodd" clip-rule="evenodd" d="M13.2456 0.405285C12.7457 -0.00113289 11.998 0.354611 11.998 0.998869L11.998 4.30352C8.15153 4.71019 5.50183 5.86695 3.6869 7.92914C1.79966 10.0735 0.911677 13.0932 0.367826 16.9102C0.302056 17.3718 0.632292 17.6818 0.937782 17.7601C1.24238 17.8381 1.67828 17.7262 1.84484 17.2939C2.63461 15.2443 3.5515 13.6938 5.10511 12.6342C6.57049 11.6347 8.6881 11.0141 11.998 10.95V14.1355C11.998 14.7785 12.7431 15.1346 13.2434 14.7308L21.3521 8.18641C21.7307 7.8809 21.7317 7.30435 21.3543 6.99751L13.2456 0.405285ZM13.328 5.52103L12.7179 5.57157C8.7275 5.90214 6.28219 6.99339 4.6853 8.80783C3.6605 9.97226 2.94544 11.4772 2.42271 13.3789C2.95485 12.6817 3.58485 12.0612 4.35569 11.5354C6.22945 10.2574 8.8386 9.60436 12.6648 9.61464L13.328 9.61642V12.9534L19.974 7.5895L13.328 2.18636L13.328 5.52103Z" fill="#830051"></path></svg></div></div></div></a></div><div class="styles_relatedPost__s9fE7"><a class="styles_postLink__K6p7_" href="/blog/how-to-get-lean-instead-of-bulky"><div class="styles_imageWrapper__yeq95"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="The Truth About How to Get Lean Instead of Bulky, According to a Personal Trainer" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover"/><noscript><img alt="The Truth About How to Get Lean Instead of Bulky, According to a Personal Trainer" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FH4Nf0JYOkumnJ6cscUfkc%2Fc0a39a7955aee6cf88be3c1702ec7b1f%2Fblog_feature_article_image_757x426_-_2023-05-04T084028.526.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FH4Nf0JYOkumnJ6cscUfkc%2Fc0a39a7955aee6cf88be3c1702ec7b1f%2Fblog_feature_article_image_757x426_-_2023-05-04T084028.526.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FH4Nf0JYOkumnJ6cscUfkc%2Fc0a39a7955aee6cf88be3c1702ec7b1f%2Fblog_feature_article_image_757x426_-_2023-05-04T084028.526.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FH4Nf0JYOkumnJ6cscUfkc%2Fc0a39a7955aee6cf88be3c1702ec7b1f%2Fblog_feature_article_image_757x426_-_2023-05-04T084028.526.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FH4Nf0JYOkumnJ6cscUfkc%2Fc0a39a7955aee6cf88be3c1702ec7b1f%2Fblog_feature_article_image_757x426_-_2023-05-04T084028.526.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FH4Nf0JYOkumnJ6cscUfkc%2Fc0a39a7955aee6cf88be3c1702ec7b1f%2Fblog_feature_article_image_757x426_-_2023-05-04T084028.526.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FH4Nf0JYOkumnJ6cscUfkc%2Fc0a39a7955aee6cf88be3c1702ec7b1f%2Fblog_feature_article_image_757x426_-_2023-05-04T084028.526.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FH4Nf0JYOkumnJ6cscUfkc%2Fc0a39a7955aee6cf88be3c1702ec7b1f%2Fblog_feature_article_image_757x426_-_2023-05-04T084028.526.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FH4Nf0JYOkumnJ6cscUfkc%2Fc0a39a795
265aee6cf88be3c1702ec7b1f%2Fblog_feature_article_image_757x426_-_2023-05-04T084028.526.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_content__0TfU3"><div class="styles_categories__sDorL"><label class="styles_label__nAWPy">Fitness</label></div><h3 class="styles_title__qm76Q">The Truth About How to Get Lean Instead of Bulky, According to a Personal Trainer</h3><div class="styles_bottomContent__1CKWG"><div class="styles_author__uKQ9S"><div class="styles_authorImage__6DeV0"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Rachel MacPherson" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top"/><noscript><img alt="Rachel MacPherson" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_nameDate__a7gyw"><span class="styles_name__7mbmP">Rachel MacPherson, CPT</span><time class="styles_date___wGH_" dateTime="2023-05-04T15:48:34.433Z">May 4, 2023</time></div></div><div><svg width="22" height="18" viewBox="0 0 22 18" fill="none" xmlns="http://www.w3.org/2000/svg"><path fill-rule="evenodd" clip-rule="evenodd" d="M13.2456 0.405285L21.3543 6.99751C21.7317 7.30435 21.7307 7.8809 21.3521 8.18641L13.2434 14.7308C12.7431 15.1346 11.998 14.7785 11.998 14.1355V10.95C8.6881 11.0141 6.57049 11.6347 5.10511 12.6342C3.5515 13.6938 2.63461 15.2443 1.84484 17.2939C1.67828 17.7262 1.24238 17.8381 0.937782 17.7601C0.632292 17.6818 0.302056 17.3718 0.367826 16.9102C0.911677 13.0932 1.79966 10.0735 3.6869 7.92914C5.50183 5.86695 8.15153 4.71019 11.998 4.30352L11.998 0.998869M13.328 2.18636L13.328 5.52103L12.7179 5.57157C8.7275 5.90214 6.28219 6.99339 4.6853 8.80783C3.6605 9.97226 2.94544 11.4772 2.42271 13.3789C2.95485 12.6817 3.58485 12.0612 4.35569 11.5354C6.22945 10.2574 8.8386 9.60436 12.6648 9.61464L13.328 9.61642V12.9534L19.974 7.5895L13.328 2.18636Z" fill="#830051"></path><path fill-rule="evenodd" clip-rule="evenodd" d="M13.2456 0.405285C12.7457 -0.00113289 11.998 0.354611 11.998 0.998869L11.998 4.30352C8.15153 4.71019 5.50183 5.86695 3.6869 7.92914C1.79966 10.0735 0.911677 13.0932 0.367826 16.9102C0.302056 17.3718 0.632292 17.6818 0.937782 17.7601C1.24238 17.8381 1.67828 17.7262 1.84484 17.2939C2.63461 15.2443 3.5515 13.6938 5.10511 12.6342C6.57049 11.6347 8.6881 11.0141 11.998 10.95V14.1355C11.998 14.7785 12.7431 15.1346 13.2434 14.7308L21.3521 8.18641C21.7307 7.8809 21.7317 7.30435 21.3543 6.99751L13.2456 0.405285ZM13.328 5.52103
26L12.7179 5.57157C8.7275 5.90214 6.28219 6.99339 4.6853 8.80783C3.6605 9.97226 2.94544 11.4772 2.42271 13.3789C2.95485 12.6817 3.58485 12.0612 4.35569 11.5354C6.22945 10.2574 8.8386 9.60436 12.6648 9.61464L13.328 9.61642V12.9534L19.974 7.5895L13.328 2.18636L13.328 5.52103Z" fill="#830051"></path></svg></div></div></div></a></div><div class="styles_relatedPost__s9fE7"><a class="styles_postLink__K6p7_" href="/blog/how-can-i-make-exercise-a-habit"><div class="styles_imageWrapper__yeq95"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="How to Make Exercise a Habit That Sticks Once & For All" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover"/><noscript><img alt="How to Make Exercise a Habit That Sticks Once & For All" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F65Sc5vocr2iO4zsJSsi9BI%2F8e1c65ed7ea413eeba3ddd07f409d581%2Fblog_feature_article_image_757x426_-_2023-05-02T091437.175.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F65Sc5vocr2iO4zsJSsi9BI%2F8e1c65ed7ea413eeba3ddd07f409d581%2Fblog_feature_article_image_757x426_-_2023-05-02T091437.175.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F65Sc5vocr2iO4zsJSsi9BI%2F8e1c65ed7ea413eeba3ddd07f409d581%2Fblog_feature_article_image_757x426_-_2023-05-02T091437.175.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F65Sc5vocr2iO4zsJSsi9BI%2F8e1c65ed7ea413eeba3ddd07f409d581%2Fblog_feature_article_image_757x426_-_2023-05-02T091437.175.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F65Sc5vocr2iO4zsJSsi9BI%2F8e1c65ed7ea413eeba3ddd07f409d581%2Fblog_feature_article_image_757x426_-_2023-05-02T091437.175.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F65Sc5vocr2iO4zsJSsi9BI%2F8e1c65ed7ea413eeba3ddd07f409d581%2Fblog_feature_article_image_757x426_-_2023-05-02T091437.175.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F65Sc5vocr2iO4zsJSsi9BI%2F8e1c65ed7ea413eeba3ddd07f409d581%2Fblog_feature_article_image_757x426_-_2023-05-02T091437.175.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F65Sc5vocr2iO4zsJSsi9BI%2F8e1c65ed7ea413eeba3ddd07f409d581%2Fblog_feature_article_image_757x426_-_2023-05-02T091437.175.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F65Sc5vocr2iO4zsJSsi9BI%2F8e1c65ed7ea413eeba3ddd07f409d581%2Fblog_feature_article_image_757x426_-_2023-05-02T091437.175.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_content__0TfU3"><div class="styles_categories__sDorL"><label class="styles_label__nAWPy">Fitness</label></div><h3 class="styles_title__qm76Q">How to Make Exercise a Habit That Sticks Once & For All</h3><div class="styles_bottomContent__1CKWG"><div class="styles_author__uKQ9S"><div class="styles_authorImage__6DeV0"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Nicole LaMarco" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top"/><noscript><img alt="Nicole LaMarco" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FiNXJUiJz3yLb57ldfhIXK%2F6daa49dbf57a29352b3ce92600654272%2FNicole_LaMarco.jpeg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FiNXJUiJz3yLb57ldfhIXK%2F6daa49dbf57a29352b3ce92600654272%2FNicole_LaMarco.jpeg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FiNXJUiJz3yLb57ldfhIXK%2F6daa49dbf57a29352b3ce92600654272%2FNicole_LaMarco.jpeg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FiNXJUiJz3yLb57ldfhIXK%2F6daa49dbf57a29352b3ce92600654272%2FNicole_LaMarco.jpeg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FiNXJUiJz3yLb57ldfhIXK%2F6daa49dbf57a29352b3ce92600654272%2FNicole_LaMarco.jpeg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FiNXJUiJz3yLb57ldfhIXK%2F6daa49dbf57a29352b3ce92600654272%2FNicole_LaMarco.jpeg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FiNXJUiJz3yLb57ldfhIXK%2F6daa49dbf57a29352b3ce92600654272%2FNicole_LaMarco.jpeg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FiNXJUiJz3yLb57ldfhIXK%2F6daa49dbf57a29352b3ce92600654272%2FNicole_LaMarco.jpeg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FiNXJUiJz3yLb57ldfhIXK%2F6daa49dbf57a29352b3ce92600654272%2FNicole_LaMarco.jpeg&w=3840&q=75"/></noscript></span></div><div class="styles_nameDate__a7gyw"><span class="styles_name__7mbmP">Nicole LaMarco</span><time class="styles_date___wGH_" dateTime="2023-05-02T16:23:42.812Z">May 2, 2023</time></div></div><div><svg width="22" height="18" viewBox="0 0 22 18" fill="none" xmlns="http://www.w3.org/2000/svg"><path fill-rule="evenodd" clip-rule="evenodd" d="M13.2456 0.405285L21.3543 6.99751C21.7317 7.30435 21.7307 7.8809 21.3521 8.18641L13.2434 14.7308C12.7431 15.1346 11.998 14.7785 11.998 14.1355V10.95C8.6881 11.0141 6.57049 11.6347 5.10511 12.6342C3.5515 13.6938 2.63461 15.2443 1.84484 17.2939C1.67828 17.7262 1.24238 17.8381 0.937782 17.7601C0.632292 17.6818 0.302056 17.3718 0.367826 16.9102C0.911677 13.0932 1.79966 10.0735 3.6869 7.92914C5.50183 5.86695 8.15153 4.71019 11.998 4.30352L11.998 0.998869M13.328 2.18636L13.328 5.52103
26L12.7179 5.57157C8.7275 5.90214 6.28219 6.99339 4.6853 8.80783C3.6605 9.97226 2.94544 11.4772 2.42271 13.3789C2.95485 12.6817 3.58485 12.0612 4.35569 11.5354C6.22945 10.2574 8.8386 9.60436 12.6648 9.61464L13.328 9.61642V12.9534L19.974 7.5895L13.328 2.18636Z" fill="#830051"></path><path fill-rule="evenodd" clip-rule="evenodd" d="M13.2456 0.405285C12.7457 -0.00113289 11.998 0.354611 11.998 0.998869L11.998 4.30352C8.15153 4.71019 5.50183 5.86695 3.6869 7.92914C1.79966 10.0735 0.911677 13.0932 0.367826 16.9102C0.302056 17.3718 0.632292 17.6818 0.937782 17.7601C1.24238 17.8381 1.67828 17.7262 1.84484 17.2939C2.63461 15.2443 3.5515 13.6938 5.10511 12.6342C6.57049 11.6347 8.6881 11.0141 11.998 10.95V14.1355C11.998 14.7785 12.7431 15.1346 13.2434 14.7308L21.3521 8.18641C21.7307 7.8809 21.7317 7.30435 21.3543 6.99751L13.2456 0.405285ZM13.328 5.52103L12.7179 5.57157C8.7275 5.90214 6.28219 6.99339 4.6853 8.80783C3.6605 9.97226 2.94544 11.4772 2.42271 13.3789C2.95485 12.6817 3.58485 12.0612 4.35569 11.5354C6.22945 10.2574 8.8386 9.60436 12.6648 9.61464L13.328 9.61642V12.9534L19.974 7.5895L13.328 2.18636L13.328 5.52103Z" fill="#830051"></path></svg></div></div></div></a></div></div></div></div></div><div class="styles_relatedSection__u9TUv"><div class="styles_related__ZEcwN"><div class="styles_sectionWrapper__t9iGk"><div class="styles_sectionLabel__RHwAb"><span class="styles_title__kw1sy">Nutrition</span><span class="styles_sectionLine__nWGkN"></span><a class="styles_link__HyRZT" href="/blog/nutrition"><span>View All</span> <svg xmlns="http://www.w3.org/2000/svg" width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class=""><line x1="5" y1="12" x2="19" y2="12"></line><polyline points="12 5 19 12 12 19"></polyline></svg> </a></div><div class="styles_horizontalScroll__jzp62 styles_relatedPosts__sIdAT"><div class="styles_relatedPost__s9fE7"><a class="styles_postLink__K6p7_" href="/blog/how-to-improve-gut-health"><div class="styles_imageWrapper__yeq95"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="How to Improve Your Gut Health (And Why You Should Care)" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover"/><noscript><img alt="How to Improve Your Gut Health (And Why You Should Care)" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5mYfj5e2ROKOfLuVWX2PdN%2Fbf6b2320a3a4d4ec967a315e9abd5c01%2Fblog_feature_article_image_757x426_-_2023-05-02T161354.144.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5mYfj5e2ROKOfLuVWX2PdN%2Fbf6b2320a3a4d4ec967a315e9abd5c01%2Fblog_feature_article_image_757x426_-_2023-05-02T161354.144.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5mYfj5e2ROKOfLuVWX2PdN%2Fbf6b2320a3a4d4ec967a315e9abd5c01%2Fblog_feature_article_image_757x426_-_2023-05-02T161354.144.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5mYfj5e2ROKOfLuVWX2PdN%2Fbf6b2320a3a4d4ec967a315e9abd5c01%2Fblog_feature_article_image_757x426_-_2023-05-02T161354.144.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5mYfj5e2ROKOfLuVWX2PdN%2Fbf6b2320a3a4d4ec967a315e9abd5c01%2Fblog_feature_article_image_757x426_-_2023-05-02T161354.144.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5mYfj5e2ROKOfLuVWX2PdN%2Fbf6b2320a3a4d4ec967a315e9abd5c01%2Fblog_feature_article_image_757x426_-_2023-05-02T161354.144.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5mYfj5e2ROKOfLuVWX2PdN%2Fbf6b2320a3a4d4ec967a315e9abd5c01%2Fblog_feature_article_image_757x426_-_2023-05-02T161354.144.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5mYfj5e2ROKOfLuVWX2PdN%2Fbf6b2320a3a4d4ec967a315e9abd5c01%2Fblog_feature_article_image_757x426_-_2023-05-02T161354.144.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5mYfj5e2ROKOfLuVWX2PdN%2Fbf6b2320a3a4d4ec967a315e9abd5c01%2Fblog_feature_article_image_757x426_-_2023-05-02T161354.144.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_content__0TfU3"><div class="styles_categories__sDorL"><label class="styles_label__nAWPy">Nutrition</label></div><h3 class="styles_title__qm76Q">How to Improve Your Gut Health (And Why You Should Care)</h3><div class="styles_bottomContent__1CKWG"><div class="styles_author__uKQ9S"><div class="styles_authorImage__6DeV0"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Lisa Andrews, RD, author photo" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top"/><noscript><img alt="Lisa Andrews, RD, author photo" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4XHkJrcvGMozYphzgsJPol%2F9d7583acfc7e62c4e93cba74a771e525%2Fauthor_bio_image_488x650__1_.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4XHkJrcvGMozYphzgsJPol%2F9d7583acfc7e62c4e93cba74a771e525%2Fauthor_bio_image_488x650__1_.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4XHkJrcvGMozYphzgsJPol%2F9d7583acfc7e62c4e93cba74a771e525%2Fauthor_bio_image_488x650__1_.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4XHkJrcvGMozYphzgsJPol%2F9d7583acfc7e62c4e93cba74a771e525%2Fauthor_bio_image_488x650__1_.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4XHkJrcvGMozYphzgsJPol%2F9d7583acfc7e62c4e93cba74a771e525%2Fauthor_bio_image_488x650__1_.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4XHkJrcvGMozYphzgsJPol%2F9d7583acfc7e62c4e93cba74a771e525%2Fauthor_bio_image_488x650__1_.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4XHkJrcvGMozYphzgsJPol%2F9d7583acfc7e62c4e93cba74a771e525%2Fauthor_bio_image_488x650__1_.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4XHkJrcvGMozYphzgsJPol%2F9d7583acfc7e62c4e93cba74a771e525%2Fauthor_bio_image_488x650__1_.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4XHkJrcvGMozYphzgsJPol%2F9d7583acfc7e62c4e93cba74a771e525%2Fauthor_bio_image_488x650__1_.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_nameDate__a7gyw"><span class="styles_name__7mbmP">Lisa Andrews MEd, RD, LD</span><time class="styles_date___wGH_" dateTime="2023-05-02T23:32:52.876Z">May 2, 2023</time></div></div><div><svg width="22" height="18" viewBox="0 0 22 18" fill="none" xmlns="http://www.w3.org/2000/svg"><path fill-rule="evenodd" clip-rule="evenodd" d="M13.2456 0.405285L21.3543 6.99751C21.7317 7.30435 21.7307 7.8809 21.3521 8.18641L13.2434 14.7308C12.7431 15.1346 11.998 14.7785 11.998 14.1355V10.95C8.6881 11.0141 6.57049 11.6347 5.10511 12.6342C3.5515 13.6938 2.63461 15.2443 1.84484 17.2939C1.67828 17.7262 1.24238 17.8381 0.937782 17.7601C0.632292 17.6818 0.302056 17.3718 0.367826 16.9102C0.911677 13.0932 1.79966 10.0735 3.6869 7.92914C5.50183 5.86695 8.15153 4.71019 11.998 4.30352L11.998 0.998869M13.328 2.18636L13.328 5.52103
26L12.7179 5.57157C8.7275 5.90214 6.28219 6.99339 4.6853 8.80783C3.6605 9.97226 2.94544 11.4772 2.42271 13.3789C2.95485 12.6817 3.58485 12.0612 4.35569 11.5354C6.22945 10.2574 8.8386 9.60436 12.6648 9.61464L13.328 9.61642V12.9534L19.974 7.5895L13.328 2.18636Z" fill="#830051"></path><path fill-rule="evenodd" clip-rule="evenodd" d="M13.2456 0.405285C12.7457 -0.00113289 11.998 0.354611 11.998 0.998869L11.998 4.30352C8.15153 4.71019 5.50183 5.86695 3.6869 7.92914C1.79966 10.0735 0.911677 13.0932 0.367826 16.9102C0.302056 17.3718 0.632292 17.6818 0.937782 17.7601C1.24238 17.8381 1.67828 17.7262 1.84484 17.2939C2.63461 15.2443 3.5515 13.6938 5.10511 12.6342C6.57049 11.6347 8.6881 11.0141 11.998 10.95V14.1355C11.998 14.7785 12.7431 15.1346 13.2434 14.7308L21.3521 8.18641C21.7307 7.8809 21.7317 7.30435 21.3543 6.99751L13.2456 0.405285ZM13.328 5.52103L12.7179 5.57157C8.7275 5.90214 6.28219 6.99339 4.6853 8.80783C3.6605 9.97226 2.94544 11.4772 2.42271 13.3789C2.95485 12.6817 3.58485 12.0612 4.35569 11.5354C6.22945 10.2574 8.8386 9.60436 12.6648 9.61464L13.328 9.61642V12.9534L19.974 7.5895L13.328 2.18636L13.328 5.52103Z" fill="#830051"></path></svg></div></div></div></a></div><div class="styles_relatedPost__s9fE7"><a class="styles_postLink__K6p7_" href="/blog/healthy-eating-when-on-the-go"><div class="styles_imageWrapper__yeq95"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="A Dietitianâs Tips for Healthy Eating on the Go " src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover"/><noscript><img alt="A Dietitianâs Tips for Healthy Eating on the Go " loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FVX6FZNkmwMT0YSxaFJl9q%2F8cb0b57cdfca68feaff5ea630c978c15%2F1.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FVX6FZNkmwMT0YSxaFJl9q%2F8cb0b57cdfca68feaff5ea630c978c15%2F1.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FVX6FZNkmwMT0YSxaFJl9q%2F8cb0b57cdfca68feaff5ea630c978c15%2F1.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FVX6FZNkmwMT0YSxaFJl9q%2F8cb0b57cdfca68feaff5ea630c978c15%2F1.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FVX6FZNkmwMT0YSxaFJl9q%2F8cb0b57cdfca68feaff5ea630c978c15%2F1.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FVX6FZNkmwMT0YSxaFJl9q%2F8cb0b57cdfca68feaff5ea630c978c15%2F1.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FVX6FZNkmwMT0YSxaFJl9q%2F8cb0b57cdfca68feaff5ea630c978c15%2F1.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FVX6FZNkmwMT0YSxaFJl9q%2F8cb0b57cdfca68feaff5ea630c978c15%2F1.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FVX6FZNkmwMT0YSxaFJl9q%2F8cb0b57cdfca68feaff5ea630c978c15%2F1.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_content__0TfU3"><div class="styles_categories__sDorL"><label class="styles_label__nAWPy">Nutrition</label></div><h3 class="styles_title__qm76Q">A Dietitianâs Tips for Healthy Eating on the Go</h3><div class="styles_bottomContent__1CKWG"><div class="styles_author__uKQ9S"><div class="styles_authorImage__6DeV0"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Melissa Mitri" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top"/><noscript><img alt="Melissa Mitri" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5vCuSNuWS6Ri8VY3Udy0XK%2F431c7ce70305dcf712edc97e5558ec8a%2FMelissa_Mitri.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5vCuSNuWS6Ri8VY3Udy0XK%2F431c7ce70305dcf712edc97e5558ec8a%2FMelissa_Mitri.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5vCuSNuWS6Ri8VY3Udy0XK%2F431c7ce70305dcf712edc97e5558ec8a%2FMelissa_Mitri.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5vCuSNuWS6Ri8VY3Udy0XK%2F431c7ce70305dcf712edc97e5558ec8a%2FMelissa_Mitri.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5vCuSNuWS6Ri8VY3Udy0XK%2F431c7ce70305dcf712edc97e5558ec8a%2FMelissa_Mitri.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5vCuSNuWS6Ri8VY3Udy0XK%2F431c7ce70305dcf712edc97e5558ec8a%2FMelissa_Mitri.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5vCuSNuWS6Ri8VY3Udy0XK%2F431c7ce70305dcf712edc97e5558ec8a%2FMelissa_Mitri.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5vCuSNuWS6Ri8VY3Udy0XK%2F431c7ce70305dcf712edc97e5558ec8a%2FMelissa_Mitri.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5vCuSNuWS6Ri8VY3Udy0XK%2F431c7ce70305dcf712edc97e5558ec8a%2FMelissa_Mitri.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_nameDate__a7gyw"><span class="styles_name__7mbmP">Melissa Mitri, MS, RD</span><time class="styles_date___wGH_" dateTime="2023-04-21T23:42:51.828Z">Apr 21, 2023</time></div></div><div><svg width="22" height="18" viewBox="0 0 22 18" fill="none" xmlns="http://www.w3.org/2000/svg"><path fill-rule="evenodd" clip-rule="evenodd" d="M13.2456 0.405285L21.3543 6.99751C21.7317 7.30435 21.7307 7.8809 21.3521 8.18641L13.2434 14.7308C12.7431 15.1346 11.998 14.7785 11.998 14.1355V10.95C8.6881 11.0141 6.57049 11.6347 5.10511 12.6342C3.5515 13.6938 2.63461 15.2443 1.84484 17.2939C1.67828 17.7262 1.24238 17.8381 0.937782 17.7601C0.632292 17.6818 0.302056 17.3718 0.367826 16.9102C0.911677 13.0932 1.79966 10.0735 3.6869 7.92914C5.50183 5.86695 8.15153 4.71019 11.998 4.30352L11.998 0.998869M13.328 2.18636L13.328 5.52103
26L12.7179 5.57157C8.7275 5.90214 6.28219 6.99339 4.6853 8.80783C3.6605 9.97226 2.94544 11.4772 2.42271 13.3789C2.95485 12.6817 3.58485 12.0612 4.35569 11.5354C6.22945 10.2574 8.8386 9.60436 12.6648 9.61464L13.328 9.61642V12.9534L19.974 7.5895L13.328 2.18636Z" fill="#830051"></path><path fill-rule="evenodd" clip-rule="evenodd" d="M13.2456 0.405285C12.7457 -0.00113289 11.998 0.354611 11.998 0.998869L11.998 4.30352C8.15153 4.71019 5.50183 5.86695 3.6869 7.92914C1.79966 10.0735 0.911677 13.0932 0.367826 16.9102C0.302056 17.3718 0.632292 17.6818 0.937782 17.7601C1.24238 17.8381 1.67828 17.7262 1.84484 17.2939C2.63461 15.2443 3.5515 13.6938 5.10511 12.6342C6.57049 11.6347 8.6881 11.0141 11.998 10.95V14.1355C11.998 14.7785 12.7431 15.1346 13.2434 14.7308L21.3521 8.18641C21.7307 7.8809 21.7317 7.30435 21.3543 6.99751L13.2456 0.405285ZM13.328 5.52103L12.7179 5.57157C8.7275 5.90214 6.28219 6.99339 4.6853 8.80783C3.6605 9.97226 2.94544 11.4772 2.42271 13.3789C2.95485 12.6817 3.58485 12.0612 4.35569 11.5354C6.22945 10.2574 8.8386 9.60436 12.6648 9.61464L13.328 9.61642V12.9534L19.974 7.5895L13.328 2.18636L13.328 5.52103Z" fill="#830051"></path></svg></div></div></div></a></div><div class="styles_relatedPost__s9fE7"><a class="styles_postLink__K6p7_" href="/blog/how-to-stop-binge-eating"><div class="styles_imageWrapper__yeq95"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="The Truth About How to Stop Binge Eating" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover"/><noscript><img alt="The Truth About How to Stop Binge Eating" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5ZBmRDzLFlVoZuoOITcsDc%2F2117b1cd0f413b962f0c60cf438cda59%2Fblog_feature_article_image_757x426_-_2023-04-20T130827.251.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5ZBmRDzLFlVoZuoOITcsDc%2F2117b1cd0f413b962f0c60cf438cda59%2Fblog_feature_article_image_757x426_-_2023-04-20T130827.251.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5ZBmRDzLFlVoZuoOITcsDc%2F2117b1cd0f413b962f0c60cf438cda59%2Fblog_feature_article_image_757x426_-_2023-04-20T130827.251.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5ZBmRDzLFlVoZuoOITcsDc%2F2117b1cd0f413b962f0c60cf438cda59%2Fblog_feature_article_image_757x426_-_2023-04-20T130827.251.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5ZBmRDzLFlVoZuoOITcsDc%2F2117b1cd0f413b962f0c60cf438cda59%2Fblog_feature_article_image_757x426_-_2023-04-20T130827.251.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5ZBmRDzLFlVoZuoOITcsDc%2F2117b1cd0f413b962f0c60cf438cda59%2Fblog_feature_article_image_757x426_-_2023-04-20T130827.251.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5ZBmRDzLFlVoZuoOITcsDc%2F2117b1cd0f413b962f0c60cf438cda59%2Fblog_feature_article_image_757x426_-_2023-04-20T130827.251.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5ZBmRDzLFlVoZuoOITcsDc%2F2117b1cd0f413b962f0c60cf438cda59%2Fblog_feature_article_image_757x426_-_2023-04-20T130827.251.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5ZBmRDzLFlVoZuoOITcsDc%2F2117b1cd0f413b962f0c60cf438cda59%2Fblog_feature_article_image_757x426_-_2023-04-20T130827.251.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_content__0TfU3"><div class="styles_categories__sDorL"><label class="styles_label__nAWPy">Nutrition</label></div><h3 class="styles_title__qm76Q">The Truth About How to Stop Binge Eating</h3><div class="styles_bottomContent__1CKWG"><div class="styles_author__uKQ9S"><div class="styles_authorImage__6DeV0"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Nicole LaMarco" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top"/><noscript><img alt="Nicole LaMarco" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FiNXJUiJz3yLb57ldfhIXK%2F6daa49dbf57a29352b3ce92600654272%2FNicole_LaMarco.jpeg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FiNXJUiJz3yLb57ldfhIXK%2F6daa49dbf57a29352b3ce92600654272%2FNicole_LaMarco.jpeg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FiNXJUiJz3yLb57ldfhIXK%2F6daa49dbf57a29352b3ce92600654272%2FNicole_LaMarco.jpeg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FiNXJUiJz3yLb57ldfhIXK%2F6daa49dbf57a29352b3ce92600654272%2FNicole_LaMarco.jpeg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FiNXJUiJz3yLb57ldfhIXK%2F6daa49dbf57a29352b3ce92600654272%2FNicole_LaMarco.jpeg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FiNXJUiJz3yLb57ldfhIXK%2F6daa49dbf57a29352b3ce92600654272%2FNicole_LaMarco.jpeg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FiNXJUiJz3yLb57ldfhIXK%2F6daa49dbf57a29352b3ce92600654272%2FNicole_LaMarco.jpeg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FiNXJUiJz3yLb57ldfhIXK%2F6daa49dbf57a29352b3ce92600654272%2FNicole_LaMarco.jpeg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FiNXJUiJz3yLb57ldfhIXK%2F6daa49dbf57a29352b3ce92600654272%2FNicole_LaMarco.jpeg&w=3840&q=75"/></noscript></span></div><div class="styles_nameDate__a7gyw"><span class="styles_name__7mbmP">Nicole LaMarco</span><time class="styles_date___wGH_" dateTime="2023-04-21T21:04:34.410Z">Apr 21, 2023</time></div></div><div><svg width="22" height="18" viewBox="0 0 22 18" fill="none" xmlns="http://www.w3.org/2000/svg"><path fill-rule="evenodd" clip-rule="evenodd" d="M13.2456 0.405285L21.3543 6.99751C21.7317 7.30435 21.7307 7.8809 21.3521 8.18641L13.2434 14.7308C12.7431 15.1346 11.998 14.7785 11.998 14.1355V10.95C8.6881 11.0141 6.57049 11.6347 5.10511 12.6342C3.5515 13.6938 2.63461 15.2443 1.84484 17.2939C1.67828 17.7262 1.24238 17.8381 0.937782 17.7601C0.632292 17.6818 0.302056 17.3718 0.367826 16.9102C0.911677 13.0932 1.79966 10.0735 3.6869 7.92914C5.50183 5.86695 8.15153 4.71019 11.998 4.30352L11.998 0.998869M13.328 2.18636L13.328 5.52103
26L12.7179 5.57157C8.7275 5.90214 6.28219 6.99339 4.6853 8.80783C3.6605 9.97226 2.94544 11.4772 2.42271 13.3789C2.95485 12.6817 3.58485 12.0612 4.35569 11.5354C6.22945 10.2574 8.8386 9.60436 12.6648 9.61464L13.328 9.61642V12.9534L19.974 7.5895L13.328 2.18636Z" fill="#830051"></path><path fill-rule="evenodd" clip-rule="evenodd" d="M13.2456 0.405285C12.7457 -0.00113289 11.998 0.354611 11.998 0.998869L11.998 4.30352C8.15153 4.71019 5.50183 5.86695 3.6869 7.92914C1.79966 10.0735 0.911677 13.0932 0.367826 16.9102C0.302056 17.3718 0.632292 17.6818 0.937782 17.7601C1.24238 17.8381 1.67828 17.7262 1.84484 17.2939C2.63461 15.2443 3.5515 13.6938 5.10511 12.6342C6.57049 11.6347 8.6881 11.0141 11.998 10.95V14.1355C11.998 14.7785 12.7431 15.1346 13.2434 14.7308L21.3521 8.18641C21.7307 7.8809 21.7317 7.30435 21.3543 6.99751L13.2456 0.405285ZM13.328 5.52103L12.7179 5.57157C8.7275 5.90214 6.28219 6.99339 4.6853 8.80783C3.6605 9.97226 2.94544 11.4772 2.42271 13.3789C2.95485 12.6817 3.58485 12.0612 4.35569 11.5354C6.22945 10.2574 8.8386 9.60436 12.6648 9.61464L13.328 9.61642V12.9534L19.974 7.5895L13.328 2.18636L13.328 5.52103Z" fill="#830051"></path></svg></div></div></div></a></div></div></div></div></div><div class="styles_relatedSection__u9TUv"><div class="styles_related__ZEcwN"><div class="styles_sectionWrapper__t9iGk"><div class="styles_sectionLabel__RHwAb"><span class="styles_title__kw1sy">Habits</span><span class="styles_sectionLine__nWGkN"></span><a class="styles_link__HyRZT" href="/blog/habits"><span>View All</span> <svg xmlns="http://www.w3.org/2000/svg" width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class=""><line x1="5" y1="12" x2="19" y2="12"></line><polyline points="12 5 19 12 12 19"></polyline></svg> </a></div><div class="styles_horizontalScroll__jzp62 styles_relatedPosts__sIdAT"><div class="styles_relatedPost__s9fE7"><a class="styles_postLink__K6p7_" href="/blog/how-to-stay-motivated-to-work-out-at-home"><div class="styles_imageWrapper__yeq95"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="How to Stay Motivated to Move (Especially at Home)" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover"/><noscript><img alt="How to Stay Motivated to Move (Especially at Home)" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5pqP6xtvcdzGvCZkweVRAS%2Fd631ac349739f6eda4c49318fdadcf1c%2Fblog_feature_article_image_757x426_-_2023-04-20T084438.701.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5pqP6xtvcdzGvCZkweVRAS%2Fd631ac349739f6eda4c49318fdadcf1c%2Fblog_feature_article_image_757x426_-_2023-04-20T084438.701.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5pqP6xtvcdzGvCZkweVRAS%2Fd631ac349739f6eda4c49318fdadcf1c%2Fblog_feature_article_image_757x426_-_2023-04-20T084438.701.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5pqP6xtvcdzGvCZkweVRAS%2Fd631ac349739f6eda4c49318fdadcf1c%2Fblog_feature_article_image_757x426_-_2023-04-20T084438.701.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5pqP6xtvcdzGvCZkweVRAS%2Fd631ac349739f6eda4c49318fdadcf1c%2Fblog_feature_article_image_757x426_-_2023-04-20T084438.701.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5pqP6xtvcdzGvCZkweVRAS%2Fd631ac349739f6eda4c49318fdadcf1c%2Fblog_feature_article_image_757x426_-_2023-04-20T084438.701.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5pqP6xtvcdzGvCZkweVRAS%2Fd631ac349739f6eda4c49318fdadcf1c%2Fblog_feature_article_image_757x426_-_2023-04-20T084438.701.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5pqP6xtvcdzGvCZkweVRAS%2Fd631ac349739f6eda4c49318fdadcf1c%2Fblog_feature_article_image_757x426_-_2023-04-20T084438.701.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5pqP6xtvcdzGvCZkweVRAS%2Fd631ac349739f6eda4c49318fdadcf1c%2Fblog_feature_article_image_757x426_-_2023-04-20T084438.701.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_content__0TfU3"><div class="styles_categories__sDorL"><label class="styles_label__nAWPy">Habits</label></div><h3 class="styles_title__qm76Q">How to Stay Motivated to Move (Especially at Home)</h3><div class="styles_bottomContent__1CKWG"><div class="styles_author__uKQ9S"><div class="styles_authorImage__6DeV0"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Jackie Moncada" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top"/><noscript><img alt="Jackie Moncada" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5cXgYdjw4WsOc6nDQr8JIc%2F8fff58c4625823eaf76a94c215d73e99%2FJackie_Moncada.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5cXgYdjw4WsOc6nDQr8JIc%2F8fff58c4625823eaf76a94c215d73e99%2FJackie_Moncada.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5cXgYdjw4WsOc6nDQr8JIc%2F8fff58c4625823eaf76a94c215d73e99%2FJackie_Moncada.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5cXgYdjw4WsOc6nDQr8JIc%2F8fff58c4625823eaf76a94c215d73e99%2FJackie_Moncada.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5cXgYdjw4WsOc6nDQr8JIc%2F8fff58c4625823eaf76a94c215d73e99%2FJackie_Moncada.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5cXgYdjw4WsOc6nDQr8JIc%2F8fff58c4625823eaf76a94c215d73e99%2FJackie_Moncada.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5cXgYdjw4WsOc6nDQr8JIc%2F8fff58c4625823eaf76a94c215d73e99%2FJackie_Moncada.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5cXgYdjw4WsOc6nDQr8JIc%2F8fff58c4625823eaf76a94c215d73e99%2FJackie_Moncada.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5cXgYdjw4WsOc6nDQr8JIc%2F8fff58c4625823eaf76a94c215d73e99%2FJackie_Moncada.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_nameDate__a7gyw"><span class="styles_name__7mbmP">Jackie Moncada</span><time class="styles_date___wGH_" dateTime="2023-04-20T15:59:11.087Z">Apr 20, 2023</time></div></div><div><svg width="22" height="18" viewBox="0 0 22 18" fill="none" xmlns="http://www.w3.org/2000/svg"><path fill-rule="evenodd" clip-rule="evenodd" d="M13.2456 0.405285L21.3543 6.99751C21.7317 7.30435 21.7307 7.8809 21.3521 8.18641L13.2434 14.7308C12.7431 15.1346 11.998 14.7785 11.998 14.1355V10.95C8.6881 11.0141 6.57049 11.6347 5.10511 12.6342C3.5515 13.6938 2.63461 15.2443 1.84484 17.2939C1.67828 17.7262 1.24238 17.8381 0.937782 17.7601C0.632292 17.6818 0.302056 17.3718 0.367826 16.9102C0.911677 13.0932 1.79966 10.0735 3.6869 7.92914C5.50183 5.86695 8.15153 4.71019 11.998 4.30352L11.998 0.998869M13.328 2.18636L13.328 5.52103
26L12.7179 5.57157C8.7275 5.90214 6.28219 6.99339 4.6853 8.80783C3.6605 9.97226 2.94544 11.4772 2.42271 13.3789C2.95485 12.6817 3.58485 12.0612 4.35569 11.5354C6.22945 10.2574 8.8386 9.60436 12.6648 9.61464L13.328 9.61642V12.9534L19.974 7.5895L13.328 2.18636Z" fill="#830051"></path><path fill-rule="evenodd" clip-rule="evenodd" d="M13.2456 0.405285C12.7457 -0.00113289 11.998 0.354611 11.998 0.998869L11.998 4.30352C8.15153 4.71019 5.50183 5.86695 3.6869 7.92914C1.79966 10.0735 0.911677 13.0932 0.367826 16.9102C0.302056 17.3718 0.632292 17.6818 0.937782 17.7601C1.24238 17.8381 1.67828 17.7262 1.84484 17.2939C2.63461 15.2443 3.5515 13.6938 5.10511 12.6342C6.57049 11.6347 8.6881 11.0141 11.998 10.95V14.1355C11.998 14.7785 12.7431 15.1346 13.2434 14.7308L21.3521 8.18641C21.7307 7.8809 21.7317 7.30435 21.3543 6.99751L13.2456 0.405285ZM13.328 5.52103L12.7179 5.57157C8.7275 5.90214 6.28219 6.99339 4.6853 8.80783C3.6605 9.97226 2.94544 11.4772 2.42271 13.3789C2.95485 12.6817 3.58485 12.0612 4.35569 11.5354C6.22945 10.2574 8.8386 9.60436 12.6648 9.61464L13.328 9.61642V12.9534L19.974 7.5895L13.328 2.18636L13.328 5.52103Z" fill="#830051"></path></svg></div></div></div></a></div><div class="styles_relatedPost__s9fE7"><a class="styles_postLink__K6p7_" href="/blog/body-positive"><div class="styles_imageWrapper__yeq95"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Why You Can Be Body Positive and Still Work Towards Weight Loss Goals" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover"/><noscript><img alt="Why You Can Be Body Positive and Still Work Towards Weight Loss Goals" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FzQ2fz43tF3GgDOcZgLf0F%2Fb40a7ca1a4d79981a9d262c82dda9297%2Fblog_feature_article_image_757x426_-_2023-04-12T110725.696.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FzQ2fz43tF3GgDOcZgLf0F%2Fb40a7ca1a4d79981a9d262c82dda9297%2Fblog_feature_article_image_757x426_-_2023-04-12T110725.696.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FzQ2fz43tF3GgDOcZgLf0F%2Fb40a7ca1a4d79981a9d262c82dda9297%2Fblog_feature_article_image_757x426_-_2023-04-12T110725.696.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FzQ2fz43tF3GgDOcZgLf0F%2Fb40a7ca1a4d79981a9d262c82dda9297%2Fblog_feature_article_image_757x426_-_2023-04-12T110725.696.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FzQ2fz43tF3GgDOcZgLf0F%2Fb40a7ca1a4d79981a9d262c82dda9297%2Fblog_feature_article_image_757x426_-_2023-04-12T110725.696.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FzQ2fz43tF3GgDOcZgLf0F%2Fb40a7ca1a4d79981a9d262c82dda9297%2Fblog_feature_article_image_757x426_-_2023-04-12T110725.696.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FzQ2fz43tF3GgDOcZgLf0F%2Fb40a7ca1a4d79981a9d262c82dda9297%2Fblog_feature_article_image_757x426_-_2023-04-12T110725.696.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FzQ2fz43tF3GgDOcZgLf0F%2Fb40a7ca1a4d79981a9d262c82dda9297%2Fblog_feature_article_image_757x426_-_2023-04-12T110725.696.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FzQ2fz43tF3GgDOcZgLf0F%2Fb40a7ca1a4d79981a9d262c82dda9297%2Fblog_feature_article_image_757x426_-_2023-04-12T110725.696.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_content__0TfU3"><div class="styles_categories__sDorL"><label class="styles_label__nAWPy">Habits</label></div><h3 class="styles_title__qm76Q">Why You Can Be Body Positive and Still Work Towards Weight Loss Goals</h3><div class="styles_bottomContent__1CKWG"><div class="styles_author__uKQ9S"><div class="styles_authorImage__6DeV0"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Vanessa Lancaster" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top"/><noscript><img alt="Vanessa Lancaster" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4T5tfGsnDFCHAwioVAQQrL%2F2acc4a37618507b3964da141f9704f6e%2FVanessa_Lancaster.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4T5tfGsnDFCHAwioVAQQrL%2F2acc4a37618507b3964da141f9704f6e%2FVanessa_Lancaster.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4T5tfGsnDFCHAwioVAQQrL%2F2acc4a37618507b3964da141f9704f6e%2FVanessa_Lancaster.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4T5tfGsnDFCHAwioVAQQrL%2F2acc4a37618507b3964da141f9704f6e%2FVanessa_Lancaster.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4T5tfGsnDFCHAwioVAQQrL%2F2acc4a37618507b3964da141f9704f6e%2FVanessa_Lancaster.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4T5tfGsnDFCHAwioVAQQrL%2F2acc4a37618507b3964da141f9704f6e%2FVanessa_Lancaster.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4T5tfGsnDFCHAwioVAQQrL%2F2acc4a37618507b3964da141f9704f6e%2FVanessa_Lancaster.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4T5tfGsnDFCHAwioVAQQrL%2F2acc4a37618507b3964da141f9704f6e%2FVanessa_Lancaster.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4T5tfGsnDFCHAwioVAQQrL%2F2acc4a37618507b3964da141f9704f6e%2FVanessa_Lancaster.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_nameDate__a7gyw"><span class="styles_name__7mbmP">Vanessa Lancaster, MA ED Psych</span><time class="styles_date___wGH_" dateTime="2023-04-12T18:27:07.670Z">Apr 12, 2023</time></div></div><div><svg width="22" height="18" viewBox="0 0 22 18" fill="none" xmlns="http://www.w3.org/2000/svg"><path fill-rule="evenodd" clip-rule="evenodd" d="M13.2456 0.405285L21.3543 6.99751C21.7317 7.30435 21.7307 7.8809 21.3521 8.18641L13.2434 14.7308C12.7431 15.1346 11.998 14.7785 11.998 14.1355V10.95C8.6881 11.0141 6.57049 11.6347 5.10511 12.6342C3.5515 13.6938 2.63461 15.2443 1.84484 17.2939C1.67828 17.7262 1.24238 17.8381 0.937782 17.7601C0.632292 17.6818 0.302056 17.3718 0.367826 16.9102C0.911677 13.0932 1.79966 10.0735 3.6869 7.92914C5.50183 5.86695 8.15153 4.71019 11.998 4.30352L11.998 0.998869M13.328 2.18636L13.328 5.52103
26L12.7179 5.57157C8.7275 5.90214 6.28219 6.99339 4.6853 8.80783C3.6605 9.97226 2.94544 11.4772 2.42271 13.3789C2.95485 12.6817 3.58485 12.0612 4.35569 11.5354C6.22945 10.2574 8.8386 9.60436 12.6648 9.61464L13.328 9.61642V12.9534L19.974 7.5895L13.328 2.18636Z" fill="#830051"></path><path fill-rule="evenodd" clip-rule="evenodd" d="M13.2456 0.405285C12.7457 -0.00113289 11.998 0.354611 11.998 0.998869L11.998 4.30352C8.15153 4.71019 5.50183 5.86695 3.6869 7.92914C1.79966 10.0735 0.911677 13.0932 0.367826 16.9102C0.302056 17.3718 0.632292 17.6818 0.937782 17.7601C1.24238 17.8381 1.67828 17.7262 1.84484 17.2939C2.63461 15.2443 3.5515 13.6938 5.10511 12.6342C6.57049 11.6347 8.6881 11.0141 11.998 10.95V14.1355C11.998 14.7785 12.7431 15.1346 13.2434 14.7308L21.3521 8.18641C21.7307 7.8809 21.7317 7.30435 21.3543 6.99751L13.2456 0.405285ZM13.328 5.52103L12.7179 5.57157C8.7275 5.90214 6.28219 6.99339 4.6853 8.80783C3.6605 9.97226 2.94544 11.4772 2.42271 13.3789C2.95485 12.6817 3.58485 12.0612 4.35569 11.5354C6.22945 10.2574 8.8386 9.60436 12.6648 9.61464L13.328 9.61642V12.9534L19.974 7.5895L13.328 2.18636L13.328 5.52103Z" fill="#830051"></path></svg></div></div></div></a></div><div class="styles_relatedPost__s9fE7"><a class="styles_postLink__K6p7_" href="/blog/tracking-progress-for-weight-loss"><div class="styles_imageWrapper__yeq95"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Hate Stepping on the Scale? Track Your Progress These Ways Instead" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover"/><noscript><img alt="Hate Stepping on the Scale? Track Your Progress These Ways Instead" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F53eYRCW6ZrMrXjLrCOj8M2%2Fc1ac5750c9132c42a6ca982e459ab8af%2Fblog_feature_article_image_757x426_-_2023-04-11T130544.376.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F53eYRCW6ZrMrXjLrCOj8M2%2Fc1ac5750c9132c42a6ca982e459ab8af%2Fblog_feature_article_image_757x426_-_2023-04-11T130544.376.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F53eYRCW6ZrMrXjLrCOj8M2%2Fc1ac5750c9132c42a6ca982e459ab8af%2Fblog_feature_article_image_757x426_-_2023-04-11T130544.376.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F53eYRCW6ZrMrXjLrCOj8M2%2Fc1ac5750c9132c42a6ca982e459ab8af%2Fblog_feature_article_image_757x426_-_2023-04-11T130544.376.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F53eYRCW6ZrMrXjLrCOj8M2%2Fc1ac5750c9132c42a6ca982e459ab8af%2Fblog_feature_article_image_757x426_-_2023-04-11T130544.376.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F53eYRCW6ZrMrXjLrCOj8M2%2Fc1ac5750c9132c42a6ca982e459ab8af%2Fblog_feature_article_image_757x426_-_2023-04-11T130544.376.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F53eYRCW6ZrMrXjLrCOj8M2%2Fc1ac5750c9132c42a6ca982e459ab8af%2Fblog_feature_article_image_757x426_-_2023-04-11T130544.376.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F53eYRCW6ZrMrXjLrCOj8M2%2Fc1ac5750c9132c42a6ca982e459ab8af%2Fblog_feature_article_image_757x426_-_2023-04-11T130544.376.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F53eYRCW6ZrMrXjLrCOj8M2%2Fc1ac5750c9132c42a6ca982e459ab8af%2Fblog_feature_article_image_757x426_-_2023-04-11T130544.376.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_content__0TfU3"><div class="styles_categories__sDorL"><label class="styles_label__nAWPy">Habits</label></div><h3 class="styles_title__qm76Q">Hate Stepping on the Scale? Track Your Progress These Ways Instead</h3><div class="styles_bottomContent__1CKWG"><div class="styles_author__uKQ9S"><div class="styles_authorImage__6DeV0"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Alex Prestegard headshot" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top"/><noscript><img alt="Alex Prestegard headshot" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3vYsEbVuUSFUtDmLf9YLEy%2F34980b8d72210887a72e4cd1a86e6070%2FAlex_Prestegard.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3vYsEbVuUSFUtDmLf9YLEy%2F34980b8d72210887a72e4cd1a86e6070%2FAlex_Prestegard.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3vYsEbVuUSFUtDmLf9YLEy%2F34980b8d72210887a72e4cd1a86e6070%2FAlex_Prestegard.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3vYsEbVuUSFUtDmLf9YLEy%2F34980b8d72210887a72e4cd1a86e6070%2FAlex_Prestegard.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3vYsEbVuUSFUtDmLf9YLEy%2F34980b8d72210887a72e4cd1a86e6070%2FAlex_Prestegard.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3vYsEbVuUSFUtDmLf9YLEy%2F34980b8d72210887a72e4cd1a86e6070%2FAlex_Prestegard.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3vYsEbVuUSFUtDmLf9YLEy%2F34980b8d72210887a72e4cd1a86e6070%2FAlex_Prestegard.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3vYsEbVuUSFUtDmLf9YLEy%2F34980b8d72210887a72e4cd1a86e6070%2FAlex_Prestegard.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3vYsEbVuUSFUtDmLf9YLEy%2F34980b8d72210887a72e4cd1a86e6070%2FAlex_Prestegard.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_nameDate__a7gyw"><span class="styles_name__7mbmP">Alex Prestegard, CPT, NASM</span><time class="styles_date___wGH_" dateTime="2023-04-11T23:16:45.472Z">Apr 11, 2023</time></div></div><div><svg width="22" height="18" viewBox="0 0 22 18" fill="none" xmlns="http://www.w3.org/2000/svg"><path fill-rule="evenodd" clip-rule="evenodd" d="M13.2456 0.405285L21.3543 6.99751C21.7317 7.30435 21.7307 7.8809 21.3521 8.18641L13.2434 14.7308C12.7431 15.1346 11.998 14.7785 11.998 14.1355V10.95C8.6881 11.0141 6.57049 11.6347 5.10511 12.6342C3.5515 13.6938 2.63461 15.2443 1.84484 17.2939C1.67828 17.7262 1.24238 17.8381 0.937782 17.7601C0.632292 17.6818 0.302056 17.3718 0.367826 16.9102C0.911677 13.0932 1.79966 10.0735 3.6869 7.92914C5.50183 5.86695 8.15153 4.71019 11.998 4.30352L11.998 0.998869M13.328 2.18636L13.328 5.52103
26L12.7179 5.57157C8.7275 5.90214 6.28219 6.99339 4.6853 8.80783C3.6605 9.97226 2.94544 11.4772 2.42271 13.3789C2.95485 12.6817 3.58485 12.0612 4.35569 11.5354C6.22945 10.2574 8.8386 9.60436 12.6648 9.61464L13.328 9.61642V12.9534L19.974 7.5895L13.328 2.18636Z" fill="#830051"></path><path fill-rule="evenodd" clip-rule="evenodd" d="M13.2456 0.405285C12.7457 -0.00113289 11.998 0.354611 11.998 0.998869L11.998 4.30352C8.15153 4.71019 5.50183 5.86695 3.6869 7.92914C1.79966 10.0735 0.911677 13.0932 0.367826 16.9102C0.302056 17.3718 0.632292 17.6818 0.937782 17.7601C1.24238 17.8381 1.67828 17.7262 1.84484 17.2939C2.63461 15.2443 3.5515 13.6938 5.10511 12.6342C6.57049 11.6347 8.6881 11.0141 11.998 10.95V14.1355C11.998 14.7785 12.7431 15.1346 13.2434 14.7308L21.3521 8.18641C21.7307 7.8809 21.7317 7.30435 21.3543 6.99751L13.2456 0.405285ZM13.328 5.52103L12.7179 5.57157C8.7275 5.90214 6.28219 6.99339 4.6853 8.80783C3.6605 9.97226 2.94544 11.4772 2.42271 13.3789C2.95485 12.6817 3.58485 12.0612 4.35569 11.5354C6.22945 10.2574 8.8386 9.60436 12.6648 9.61464L13.328 9.61642V12.9534L19.974 7.5895L13.328 2.18636L13.328 5.52103Z" fill="#830051"></path></svg></div></div></div></a></div></div></div></div></div><div><div class="styles_sectionWithPadding__VGHfh"><div class="styles_sectionWrapper__t9iGk"><div class="styles_sectionLabel__RHwAb"><span class="styles_title__kw1sy">Meet the Experts</span><span class="styles_sectionLine__nWGkN styles_colSpan2__pWffG"></span></div><div class="styles_expertsSection__mvTGL"><div><h2 class="styles_eiTitle__4dhWr">Editorial Integrity</h2><div class="styles_editorialIntegrity__moVsH"><p class="styles_p__6QO02"><span class="">Our content strives to support, inform, and motivate you to meet your health goals. We want to be your trusted source of expert- and science-backed info dispensed in simple, actionable ways. </span><a href="https://www.trainwithkickoff.com/blog/editorial-guidelines" class="styles_link__UylUr" target="_blank" rel="noopener noreferrer"><span class="">Read our Editorial Guidelines</span></a><span class="">.</span></p></div></div><a class="styles_expertCard__jzPCm" href="/blog/expert/lisa-andrews"><div class="styles_imageWrapper__TGStR"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Lisa Andrews, RD, author photo" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top center"/><noscript><img alt="Lisa Andrews, RD, author photo" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top center" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4XHkJrcvGMozYphzgsJPol%2F9d7583acfc7e62c4e93cba74a771e525%2Fauthor_bio_image_488x650__1_.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4XHkJrcvGMozYphzgsJPol%2F9d7583acfc7e62c4e93cba74a771e525%2Fauthor_bio_image_488x650__1_.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4XHkJrcvGMozYphzgsJPol%2F9d7583acfc7e62c4e93cba74a771e525%2Fauthor_bio_image_488x650__1_.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4XHkJrcvGMozYphzgsJPol%2F9d7583acfc7e62c4e93cba74a771e525%2Fauthor_bio_image_488x650__1_.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4XHkJrcvGMozYphzgsJPol%2F9d7583acfc7e62c4e93cba74a771e525%2Fauthor_bio_image_488x650__1_.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4XHkJrcvGMozYphzgsJPol%2F9d7583acfc7e62c4e93cba74a771e525%2Fauthor_bio_image_488x650__1_.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4XHkJrcvGMozYphzgsJPol%2F9d7583acfc7e62c4e93cba74a771e525%2Fauthor_bio_image_488x650__1_.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4XHkJrcvGMozYphzgsJPol%2F9d7583acfc7e62c4e93cba74a771e525%2Fauthor_bio_image_488x650__1_.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4XHkJrcvGMozYphzgsJPol%2F9d7583acfc7e62c4e93cba74a771e525%2Fauthor_bio_image_488x650__1_.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_content__9Nh5h"><h2 class="styles_name__JBLcT">Lisa Andrews MEd, RD, LD</h2><p class="styles_bio__h_apK">Lisa Andrews is a registered dietitian with over 30 years of experience in clinical, community, and culinary nutrition. She owns and operates Sound Bites Nutrition in Cincinnati, OH. Lisa has authored three cookbooks and created Lettuce Beet Hunger, a line of food pun merchandise that supports those suffering from food insecurity.</p><div class="styles_learnMore__wrM6i"><span>Learn More</span><svg xmlns="http://www.w3.org/2000/svg" width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class=""><line x1="5" y1="12" x2="19" y2="12"></line><polyline points="12 5 19 12 12 19"></polyline></svg></div></div></a><a class="styles_expertCard__jzPCm" href="/blog/expert/rachel-macpherson"><div class="styles_imageWrapper__TGStR"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Rachel MacPherson" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top center"/><noscript><img alt="Rachel MacPherson" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top center" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F4NS1sVacBQDGJnbyfVLQjI%2F464301ceef3a135ed4c5face494b5a18%2FRachel_MacPherson_Profile.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_content__9Nh5h"><h2 class="styles_name__JBLcT">
26Rachel MacPherson, CPT</h2><p class="styles_bio__h_apK">As a lifelong health and fitness enthusiast with 15 years of experience, Rachel is passionate about cutting through fads and noise. Her aim is to clearly communicate health information with actionable, science-based advice. She wants clients to come away knowing what to do next, and feeling like someone out there is in their corner. 27 28Rachel is a professional writer and certified personal trainer with additional certifications including nutrition, prenatal/postpartum exercise, and pain-free performance.</p><div class="styles_learnMore__wrM6i"><span>Learn More</span><svg xmlns="http://www.w3.org/2000/svg" width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class=""><line x1="5" y1="12" x2="19" y2="12"></line><polyline points="12 5 19 12 12 19"></polyline></svg></div></div></a><a class="styles_expertCard__jzPCm" href="/blog/expert/melissa-mitri"><div class="styles_imageWrapper__TGStR"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Melissa Mitri" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top center"/><noscript><img alt="Melissa Mitri" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top center" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5vCuSNuWS6Ri8VY3Udy0XK%2F431c7ce70305dcf712edc97e5558ec8a%2FMelissa_Mitri.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5vCuSNuWS6Ri8VY3Udy0XK%2F431c7ce70305dcf712edc97e5558ec8a%2FMelissa_Mitri.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5vCuSNuWS6Ri8VY3Udy0XK%2F431c7ce70305dcf712edc97e5558ec8a%2FMelissa_Mitri.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5vCuSNuWS6Ri8VY3Udy0XK%2F431c7ce70305dcf712edc97e5558ec8a%2FMelissa_Mitri.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5vCuSNuWS6Ri8VY3Udy0XK%2F431c7ce70305dcf712edc97e5558ec8a%2FMelissa_Mitri.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5vCuSNuWS6Ri8VY3Udy0XK%2F431c7ce70305dcf712edc97e5558ec8a%2FMelissa_Mitri.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5vCuSNuWS6Ri8VY3Udy0XK%2F431c7ce70305dcf712edc97e5558ec8a%2FMelissa_Mitri.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5vCuSNuWS6Ri8VY3Udy0XK%2F431c7ce70305dcf712edc97e5558ec8a%2FMelissa_Mitri.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5vCuSNuWS6Ri8VY3Udy0XK%2F431c7ce70305dcf712edc97e5558ec8a%2FMelissa_Mitri.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_content__9Nh5h"><h2 class="styles_name__JBLcT">Melissa Mitri, MS, RD</h2><p class="styles_bio__h_apK">Melissa Mitri is a registered dietitian with over 17 years of experience in the nutrition field. Melissa owns Melissa Mitri Nutrition, a brand where she serves as a weight loss expert, private practice dietitian, and content writer for wellness brands. As an expert content writer, Melissa specializes in creating engaging health content to inspire you to take charge of your own health.</p><div class="styles_learnMore__wrM6i"><span>Learn More</span><svg xmlns="http://www.w3.org/2000/svg" width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class=""><line x1="5" y1="12" x2="19" y2="12"></line><polyline points="12 5 19 12 12 19"></polyline></svg></div></div></a><a class="styles_expertCard__jzPCm" href="/blog/expert/lisa-selby"><div class="styles_imageWrapper__TGStR"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0">
28<img alt="Lisa Selby" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top center"/><noscript><img alt="Lisa Selby" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top center" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3hRaKEYNWAJjJUNWYflZTY%2F939d13cdf62e8353bc11efd9f8153055%2FLisa_Selby.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3hRaKEYNWAJjJUNWYflZTY%2F939d13cdf62e8353bc11efd9f8153055%2FLisa_Selby.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3hRaKEYNWAJjJUNWYflZTY%2F939d13cdf62e8353bc11efd9f8153055%2FLisa_Selby.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3hRaKEYNWAJjJUNWYflZTY%2F939d13cdf62e8353bc11efd9f8153055%2FLisa_Selby.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3hRaKEYNWAJjJUNWYflZTY%2F939d13cdf62e8353bc11efd9f8153055%2FLisa_Selby.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3hRaKEYNWAJjJUNWYflZTY%2F939d13cdf62e8353bc11efd9f8153055%2FLisa_Selby.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3hRaKEYNWAJjJUNWYflZTY%2F939d13cdf62e8353bc11efd9f8153055%2FLisa_Selby.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3hRaKEYNWAJjJUNWYflZTY%2F939d13cdf62e8353bc11efd9f8153055%2FLisa_Selby.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F3hRaKEYNWAJjJUNWYflZTY%2F939d13cdf62e8353bc11efd9f8153055%2FLisa_Selby.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_content__9Nh5h"><h2 class="styles_name__JBLcT">Lisa Selby</h2><p class="styles_bio__h_apK">Lisa Selby is a VDOT and RRCA certified running coach with 10 years of experience helping other runners work towards their goals. She has been running for over 20 years and has completed 7 full marathons, 14 half-marathons, and countless other races. Lisa owns her own coaching business and blog at Mile by Mile Running, where she shares training tips and information for runners of all levels. </p><div class="styles_learnMore__wrM6i"><span>Learn More</span><svg xmlns="http://www.w3.org/2000/svg" width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class=""><line x1="5" y1="12" x2="19" y2="12"></line><polyline points="12 5 19 12 12 19"></polyline></svg></div></div></a><a class="styles_expertCard__jzPCm" href="/blog/expert/kelly-omara"><div class="styles_imageWrapper__TGStR"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Kelly O'Mara" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top center"/><noscript><img alt="Kelly O'Mara" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top center" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F7Jl8kjOjq5y7QRPc0LYVxy%2Ffc1300c7f2d0b882051eb958293ad81f%2FKelly_Omara.jpeg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F7Jl8kjOjq5y7QRPc0LYVxy%2Ffc1300c7f2d0b882051eb958293ad81f%2FKelly_Omara.jpeg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F7Jl8kjOjq5y7QRPc0LYVxy%2Ffc1300c7f2d0b882051eb958293ad81f%2FKelly_Omara.jpeg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F7Jl8kjOjq5y7QRPc0LYVxy%2Ffc1300c7f2d0b882051eb958293ad81f%2FKelly_Omara.jpeg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F7Jl8kjOjq5y7QRPc0LYVxy%2Ffc1300c7f2d0b882051eb958293ad81f%2FKelly_Omara.jpeg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F7Jl8kjOjq5y7QRPc0LYVxy%2Ffc1300c7f2d0b882051eb958293ad81f%2FKelly_Omara.jpeg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F7Jl8kjOjq5y7QRPc0LYVxy%2Ffc1300c7f2d0b882051eb958293ad81f%2FKelly_Omara.jpeg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F7Jl8kjOjq5y7QRPc0LYVxy%2Ffc1300c7f2d0b882051eb958293ad81f%2FKelly_Omara.jpeg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F7Jl8kjOjq5y7QRPc0LYVxy%2Ffc1300c7f2d0b882051eb958293ad81f%2FKelly_Omara.jpeg&w=3840&q=75"/></noscript></span></div><div class="styles_content__9Nh5h"><h2 class="styles_name__JBLcT">Kelly O'Mara</h2><p class="styles_bio__h_apK"> 29Kelly is the former editor-in-chief of Triathlete Magazine and a former pro triathlete. She currently runs the newsletter Triathlonish.</p><div class="styles_learnMore__wrM6i"><span>Learn More</span><svg xmlns="http://www.w3.org/2000/svg" width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class=""><line x1="5" y1="12" x2="19" y2="12"></line><polyline points="12 5 19 12 12 19"></polyline></svg></div></div></a><a class="styles_expertCard__jzPCm" href="/blog/expert/rudolf-alviedo"><div class="styles_imageWrapper__TGStR"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Rudolf Alviedo, PT, DPT" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top center"/><noscript><img alt="Rudolf Alviedo, PT, DPT" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top center" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1AO2N3U7mRVgelv4rXU3PK%2F111af2e8fd15e756910c57d817904a62%2FRudolf_Alviedo.jpeg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1AO2N3U7mRVgelv4rXU3PK%2F111af2e8fd15e756910c57d817904a62%2FRudolf_Alviedo.jpeg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1AO2N3U7mRVgelv4rXU3PK%2F111af2e8fd15e756910c57d817904a62%2FRudolf_Alviedo.jpeg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1AO2N3U7mRVgelv4rXU3PK%2F111af2e8fd15e756910c57d817904a62%2FRudolf_Alviedo.jpeg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1AO2N3U7mRVgelv4rXU3PK%2F111af2e8fd15e756910c57d817904a62%2FRudolf_Alviedo.jpeg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1AO2N3U7mRVgelv4rXU3PK%2F111af2e8fd15e756910c57d817904a62%2FRudolf_Alviedo.jpeg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1AO2N3U7mRVgelv4rXU3PK%2F111af2e8fd15e756910c57d817904a62%2FRudolf_Alviedo.jpeg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1AO2N3U7mRVgelv4rXU3PK%2F111af2e8fd15e756910c57d817904a62%2FRudolf_Alviedo.jpeg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1AO2N3U7mRVgelv4rXU3PK%2F111af2e8fd15e756910c57d817904a62%2FRudolf_Alviedo.jpeg&w=3840&q=75"/></noscript></span></div><div class="styles_content__9Nh5h"><h2 class="styles_name__JBLcT">Rudolf Alviedo, PT, DPT</h2><p class="styles_bio__h_apK">I have worked as a physical therapist since 2010 and I've worked in nearly every setting in my profession: outpatient orthopedics, inpatient rehabilitation centers, and acute care hospitals. </p><div class="styles_learnMore__wrM6i"><span>Learn More</span><svg xmlns="http://www.w3.org/2000/svg" width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class=""><line x1="5" y1="12" x2="19" y2="12"></line><polyline points="12 5 19 12 12 19"></polyline></svg></div></div></a><a class="styles_expertCard__jzPCm" href="/blog/expert/alexandra-ginos"><div class="styles_imageWrapper__TGStR"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Alexandra Ginos, MBA, RD, CSP" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top center"/><noscript><img alt="Alexandra Ginos, MBA, RD, CSP" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top center" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_G
29inos.jpeg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_Ginos.jpeg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_Ginos.jpeg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_Ginos.jpeg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_Ginos.jpeg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_Ginos.jpeg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_Ginos.jpeg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_Ginos.jpeg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2FRSBoMJXCN5tUUtRaDvj0a%2Fe0669ec61e4b3464589a4db38029d978%2FAlexandra_Ginos.jpeg&w=3840&q=75"/></noscript></span></div><div class="styles_content__9Nh5h"><h2 class="styles_name__JBLcT">Alexandra Ginos, MBA, RD, CSP</h2><p class="styles_bio__h_apK">Alex is a registered dietitian with more than 11 years of experience in nutrition and wellness. She has a specialty certification in pediatric nutrition but loves to work with people of all ages.</p><div class="styles_learnMore__wrM6i"><span>Learn More</span><svg xmlns="http://www.w3.org/2000/svg" width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class=""><line x1="5" y1="12" x2="19" y2="12"></line><polyline points="12 5 19 12 12 19"></polyline></svg></div></div></a><a class="styles_expertCard__jzPCm" href="/blog/expert/jackie-moncada"><div class="styles_imageWrapper__TGStR"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Jackie Moncada" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top center"/><noscript><img alt="Jackie Moncada" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top center" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5cXgYdjw4WsOc6nDQr8JIc%2F8fff58c4625823eaf76a94c215d73e99%2FJackie_Moncada.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5cXgYdjw4WsOc6nDQr8JIc%2F8fff58c4625823eaf76a94c215d73e99%2FJackie_Moncada.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5cXgYdjw4WsOc6nDQr8JIc%2F8fff58c4625823eaf76a94c215d73e99%2FJackie_Moncada.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5cXgYdjw4WsOc6nDQr8JIc%2F8fff58c4625823eaf76a94c215d73e99%2FJackie_Moncada.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5cXgYdjw4WsOc6nDQr8JIc%2F8fff58c4625823eaf76a94c215d73e99%2FJackie_Moncada.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5cXgYdjw4WsOc6nDQr8JIc%2F8fff58c4625823eaf76a94c215d73e99%2FJackie_Moncada.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5cXgYdjw4WsOc6nDQr8JIc%2F8fff58c4625823eaf76a94c215d73e99%2FJackie_Moncada.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5cXgYdjw4WsOc6nDQr8JIc%2F8fff58c4625823eaf76a94c215d73e99%2FJackie_Moncada.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F5cXgYdjw4WsOc6nDQr8JIc%2F8fff58c4625823eaf76a94c215d73e99%2FJackie_Moncada.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_content__9Nh5h"><h2 class="styles_name__JBLcT">Jackie Moncada</h2><p class="styles_bio__h_apK">Jackie is a freelance wellness writer and health coach passionate about helping others reach their unique wellness goals. She specializes in hormone health, stress management, Functional Medicine, mindful eating, and more. </p><div class="styles_learnMore__wrM6i"><span>Learn More</span><svg xmlns="http://www.w3.org/2000/svg" width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class=""><line x1="5" y1="12" x2="19" y2="12"></line><polyline points="12 5 19 12 12 19"></polyline></svg></div></div></a><a class="styles_expertCard__jzPCm" href="/blog/expert/nsisong-asanga"><div class="styles_imageWrapper__TGStR"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Nsisong Asanga" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top center"/><noscript><img alt="Nsisong Asanga" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top center" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F54B3glNy7rvm3msCgtl7QO%2F53a5d34aabbf79437a577c7a0165c879%2FScreenshot_20220714-011739_Twitter__2_.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F54B3glNy7rvm3msCgtl7QO%2F53a5d34aabbf79437a577c7a0165c879%2FScreenshot_20220714-011739_Twitter__2_.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F54B3glNy7rvm3msCgtl7QO%2F53a5d34aabbf79437a577c7a0165c879%2FScreenshot_20220714-011739_Twitter__2_.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F54B3glNy7rvm3msCgtl7QO%2F53a5d34aabbf79437a577c7a0165c879%2FScreenshot_20220714-011739_Twitter__2_.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F54B3glNy7rvm3msCgtl7QO%2F53a5d34aabbf79437a577c7a0165c879%2FScreenshot_20220714-011739_Twitter__2_.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F54B3glNy7rvm3msCgtl7QO%2F53a5d34aabbf79437a577c7a0165c879%2FScreenshot_20220714-011739_Twitter__2_.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F54B3glNy7rvm3msCgtl7QO%2F53a5d34aabbf79437a577c7a0165c879%2FScreenshot_20220714-011739_Twitter__2_.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F54B3glNy7rvm3msCgtl7QO%2F53a5d34aabbf79437a577c7a0165c879%2FScreenshot_20220714-011739_Twitter__2_.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F54B3glNy7rvm3msCgtl7QO%2F53a5d34aabbf79437a577c7a0165c879%2FScreenshot_20220714-011739_Twitter__2_.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_content__9Nh5h"><h2 class="styles_name__JBLcT">Nsisong Asanga, MD, MPH, FETP</h2><p class="styles_bio__h_apK">Dr. Nsisong Asanga is a physician and freelance writing consultant with work published by WebMD, VeryWell Health, Healthline, SELF, Parents, Insider and other platforms. </p><div class="styles_learnMore__wrM6i"><span>Learn More</span><svg xmlns="http://www.w3.org/2000/svg" width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class=""><line x1="5" y1="12" x2="19" y2="12"></line><polyline points="12 5 19 12 12 19"></polyline></svg></div></div></a><a class="styles_expertCard__jzPCm" href="/blog/expert/crystal-fenton"><div class="styles_imageWrapper__TGStR"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Crystal Fenton" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top center"/><noscript><img alt="Crystal Fenton" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover;object-position:top center" sizes="100vw" srcSet="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1zjI5DJc8zYvzrshNsjZN8%2F8598f6db8792080f1c35b4e5f8911485%2FCrystal_Fenton.jpg&w=640&q=75 640w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1zjI5DJc8zYvzrshNsjZN8%2F8598f6db8792080f1c35b4e5f8911485%2FCrystal_Fenton.jpg&w=750&q=75 750w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1zjI5DJc8zYvzrshNsjZN8%2F8598f6db8792080f1c35b4e5f8911485%2FCrystal_Fenton.jpg&w=828&q=75 828w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1zjI5DJc8zYvzrshNsjZN8%2F8598f6db8792080f1c35b4e5f8911485%2FCrystal_Fenton.jpg&w=1080&q=75 1080w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1zjI5DJc8zYvzrshNsjZN8%2F8598f6db8792080f1c35b4e5f8911485%2FCrystal_Fenton.jpg&w=1200&q=75 1200w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1zjI5DJc8zYvzrshNsjZN8%2F8598f6db8792080f1c35b4e5f8911485%2FCrystal_Fenton.jpg&w=1920&q=75 1920w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1zjI5DJc8zYvzrshNsjZN8%2F8598f6db8792080f1c35b4e5f8911485%2FCrystal_Fenton.jpg&w=2048&q=75 2048w, /_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1zjI5DJc8zYvzrshNsjZN8%2F8598f6db8792080f1c35b4e5f8911485%2FCrystal_Fenton.jpg&w=3840&q=75 3840w" src="/_next/image?url=https%3A%2F%2Fimages.ctfassets.net%2Feoy59ml1klsi%2F1zjI5DJc8zYvzrshNsjZN8%2F8598f6db8792080f1c35b4e5f8911485%2FCrystal_Fenton.jpg&w=3840&q=75"/></noscript></span></div><div class="styles_content__9Nh5h"><h2 class="styles_name__JBLcT">Crystal Fenton</h2><p class="styles_bio__h_apK">Crystal Fenton is a freelance journalist, author of *The Healing Power of the Pineal Gland: Exercises and Meditations to Detoxify, Decalcify, and Activate Your Third Eye Chakra*, Simon & Schuster, March '
2922 and E-RYT®200 YACEP® Yoga Instructor. She has decades of editorial experience covering print, digital, and on-air content for top tier publications including *Yoga Journal*, *Newsweek*, MLB.com and more. As a yoga instructor, she specializes in first responders, professional athletes, advanced anatomy, pre- and post-natal, trauma informed, breathwork, and custom-curated sessions to address and treat individual students' unique needs.</p><div class="styles_learnMore__wrM6i"><span>Learn More</span><svg xmlns="http://www.w3.org/2000/svg" width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class=""><line x1="5" y1="12" x2="19" y2="12"></line><polyline points="12 5 19 12 12 19"></polyline></svg></div></div></a></div></div></div></div></main><footer class="styles_footer___q2I6"><div class="styles_footerWrapper__MoXqQ"><div class="styles_footerContent__A3MVA"><a class="styles_logoWrapper__hGwAe" href="/"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;position:absolute;top:0;left:0;bottom:0;right:0"><img alt="Kickoff" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:contain"/><noscript><img alt="Kickoff" loading="lazy" decoding="async" data-nimg="fill" style="position:absolute;top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:contain" sizes="100vw" srcSet="/_next/static/images/kickoff-logo-light-876a66e15024c657796fa095f0998ba6.svg 640w, /_next/static/images/kickoff-logo-light-876a66e15024c657796fa095f0998ba6.svg 750w, /_next/static/images/kickoff-logo-light-876a66e15024c657796fa095f0998ba6.svg 828w, /_next/static/images/kickoff-logo-light-876a66e15024c657796fa095f0998ba6.svg 1080w, /_next/static/images/kickoff-logo-light-876a66e15024c657796fa095f0998ba6.svg 1200w, /_next/static/images/kickoff-logo-light-876a66e15024c657796fa095f0998ba6.svg 1920w, /_next/static/images/kickoff-logo-light-876a66e15024c657796fa095f0998ba6.svg 2048w, /_next/static/images/kickoff-logo-light-876a66e15024c657796fa095f0998ba6.svg 3840w" src="/_next/static/images/kickoff-logo-light-876a66e15024c657796fa095f0998ba6.svg"/></noscript></span></a><div class="styles_linksWrapper__xebg3"><div class="styles_links__gHTDB"><a class="styles_link__CAq_Q" href="/#how-it-works">How it works</a><a class="styles_link__CAq_Q" href="/#pricing">Pricing</a><a class="styles_link__CAq_Q" href="/#success-stories">Success Stories</a><a class="styles_link__CAq_Q" href="/blog">Blog</a><a class="styles_link__CAq_Q" href="https://jobs.lever.co/Kickoff">Careers</a><a class="styles_link__CAq_Q" href="/faqs">FAQs</a></div><div class="styles_links__gHTDB"><a class="styles_link__CAq_Q" href="http://trainwithkickoff-1.hubspotpagebuilder.com/remote-personal-training-gift-subscriptions-0">Gifts</a><a class="styles_link__CAq_Q" href="http://trainwithkickoff-1.hubspotpagebuilder.com/corporatewellness-0">Corporate Wellness</a></div><div class="styles_emailSocial__6ywgv"><a class="styles_link__CAq_Q" href="mailto:[email protected]">[email protected]</a><div><a aria-label="facebook" id="facebook-share" class="styles_socialLink___TINC" href="https://www.facebook.com/trainwithkickoff"><svg width="24" height="24" viewBox="0 0 24 24" fill="none" xmlns="http://www.w3.org/2000/svg"><path fill-rule="evenodd" clip-rule="evenodd" d="M22.6759 0H1.32414C0.592837 0 0 0.592837 0 1.32414V22.6759C0 23.4072 0.592837 24 1.32414 24H12.8276V14.7186H9.70345V11.0855H12.8276V8.41241C12.8276 5.3131 14.7228 3.62483 17.4869 3.62483C18.4184 3.6228 19.3493 3.66976 20.2759 3.76552V7.00552H18.3724C16.8662 7.00552 16.5724 7.71724 16.5724 8.76828V11.0814H20.1724L19.7048 14.7145H16.551
297V24H22.6759C23.4072 24 24 23.4072 24 22.6759V1.32414C24 0.592837 23.4072 0 22.6759 0Z" fill="url(#paint0_linear_859:46623)"></path><defs><linearGradient id="paint0_linear_859:46623" x1="-2.4" y1="30.96" x2="31.1873" y2="25.1032" gradientUnits="userSpaceOnUse"><stop stop-color="#E9429A"></stop><stop offset="1" stop-color="#FF9171"></stop></linearGradient></defs></svg></a><a aria-label="instagram" id="instagram-share" class="styles_socialLink___TINC" href="https://www.instagram.com/trainwithkickoff"><svg width="24" height="24" viewBox="0 0 24 24" fill="none" xmlns="http://www.w3.org/2000/svg"><path fill-rule="evenodd" clip-rule="evenodd" d="M7.05241 0.0722133C8.33234 0.0138139 8.741 0 12 0C15.259 0 15.6677 0.0138139 16.9476 0.0722133C18.2248 0.13047 19.0972 0.333343 19.8605 0.630008C20.6496 0.936629 21.3188 1.34695 21.9859 2.01406C22.6531 2.68123 23.0634 3.35044 23.37 4.13954C23.6667 4.90283 23.8695 5.77516 23.9278 7.05241C23.9862 8.33234 24 8.741 24 12C24 15.259 23.9862 15.6677 23.9278 16.9476C23.8695 18.2248 23.6667 19.0972 23.37 19.8605C23.0634 20.6496 22.6531 21.3188 21.9859 21.9859C21.3188 22.6531 20.6496 23.0634 19.8605 23.37C19.0972 23.6667 18.2248 23.8695 16.9476 23.9278C15.6677 23.9862 15.259 24 12 24C8.741 24 8.33234 23.9862 7.05241 23.9278C5.77516 23.8695 4.90283 23.6667 4.13954 23.37C3.35044 23.0634 2.68123 22.6531 2.01406 21.9859C1.34695 21.3188 0.936629 20.6496 0.630008 19.8605C0.333343 19.0972 0.13047 18.2248 0.0722133 16.9476C0.0138139 15.6677 0 15.259 0 12C0 8.741 0.0138139 8.33234 0.0722133 7.05241C0.13047 5.77516 0.333343 4.90283 0.630008 4.13954C0.936629 3.35044 1.34695 2.68123 2.01406 2.01406C2.68123 1.34695 3.35044 0.936629 4.13954 0.630008C4.90283 0.333343 5.77516 0.13047 7.05241 0.0722133ZM19.0773 2.64532C18.6544 2.48099 18.019 2.2855 16.849 2.23215C15.5837 2.17441 15.2041 2.16217 12 2.16217C8.79587 2.16217 8.41632 2.17441 7.15097 2.23215C5.98098 2.2855 5.34559 2.48099 4.92274 2.64532C4.36261 2.86301 3.96287 3.12305 3.54297 3.54299C3.12303 3.96288 2.863 4.36263 2.64531 4.92276C2.48097 5.34561 2.28548 5.981 2.23213 7.15098C2.1744 8.41634 2.16216 8.79588 2.16216 12C2.16216 15.2041 2.1744 15.5837 2.23213 16.849C2.28548 18.019 2.48097 18.6544 2.64531 19.0773C2.863 19.6374 3.12308 20.0371 3.54297 20.457C3.96287 20.877 4.36261 21.137 4.92274 21.3547C5.34559 21.519 5.98098 21.7145 7.15097 21.7679C8.41618 21.8256 8.79563 21.8379 12 21.8379C15.2044 21.8379 15.5839 21.8256 16.849 21.7679C18.019 21.7145 18.6544 21.519 19.0773 21.3547C19.6374 21.137 20.0371 20.877 20.457 20.457C20.877 20.0371 21.137 19.6374 21.3547 19.0773C21.519 18.6544 21.7145 18.019 21.7679 16.849C21.8256 15.5837 21.8378 15.2041 21.8378 12C21.8378 8.79588 21.8256 8.41634 21.7679 7.15098C21.7145 5.981 21.519 5.34561 21.3547 4.92276C21.137 4.36263 20.877 3.96288 20.457 3.54299C20.0371 3.12305 19.6374 2.86301 19.0773 2.64532ZM12 5.83785C8.59671 5.83785 5.83784 8.59672 5.83784 12C5.83784 15.4033 8.59671 18.1622 12 18.1622C15.4033 18.1622 18.1622 15.4033 18.1622 12C18.1622 8.59672 15.4033 5.83785 12 5.83785ZM8 12C8 14.2091 9.79085 16 12 16C14.2091 16 16 14.2091 16 12C16 9.79084 14.2091 7.99999 12 7.99999C9.79085 7.99999 8 9.79084 8 12ZM18.4056 7.03437C19.2009 7.03437 19.8456 6.38969 19.8456 5.59439C19.8456 4.7991 19.2009 4.15437 18.4056 4.15437C17.6104 4.15437 16.9656 4.7991 16.9656 5.59439C16.9656 6.38969 17.6104 7.03437 18.4056 7.03437Z" fill="url(#paint0_linear_859:46622)"></path><defs><linearGradient id="paint0_linear_859:46622" x1="-2.4" y1="30.96" x2="31.1873" y2="25.1032" gradientUnits="userSpaceOnUse"><stop stop-color="#E9429A"></stop><stop offset="1" stop-color="#FF9171"></stop></linearGradient></defs></svg></a></div></div></div><div class="styles_borderWrapper__nIEJ9"><div class="styles_border__V1ZbM"></div></div><div class="styles_terms__xAHWa"><span>© <!-- -->2026<!-- --> EverFit Inc. D/B/A Kickoff.</span><a href="https://www.trainwithkickoff.com/terms">Terms of Service</a><a href="https://www.trainwithkickoff.com/policy">Privacy Policy</a></div></div></div></footer></div></div><noscript><iframe title="GTM" src="https://www.googletagmanager.com/ns.html?id=GTM-TLW9XW3" height="0" width="0" style="display:none;visibility:hidden"></iframe></noscript></div>
29<script id="__NEXT_DATA__" type="application/json">{"props":{"pageProps":{"topNav":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"uNFPmxFFTRpWOENWNDhIO","type":"Entry","createdAt":"2022-11-22T23:00:25.048Z","updatedAt":"2026-01-05T20:27:06.570Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogTopNavigationBar"}},"locale":"en-US"},"fields":{"name":"Default","menuItems":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"25lAdzjO1FfAwQutG5i6b8","type":"Entry","createdAt":"2022-11-09T20:44:22.014Z","updatedAt":"2022-12-03T18:58:45.180Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Habits","slug":"habits"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"482i3cdHzEr1mDU5LTiZhd","type":"Entry","createdAt":"2022-11-09T20:44:22.037Z","updatedAt":"2022-12-03T18:58:29.869Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Nutrition","slug":"nutrition"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3NtEoo5GQvd5Z6mZuZIJVN","type":"Entry","createdAt":"2022-11-09T20:44:22.111Z","updatedAt":"2022-12-03T18:58:37.108Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Fitness","slug":"fitness"}}],"ctaButtonText":"Find Your Coach"}},"template":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4z5Cj4bw3EakskrEiTvrYp","type":"Entry","createdAt":"2022-11-16T18:29:27.423Z","updatedAt":"2022-11-21T18:12:08.105Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":74,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPageTemplate"}},"locale":"en-US"},"fields":{"name":"Main Page","overline":"Become the best you","heading":"Learn to eat, exercise, sleep, and live better","supportingText":"Getting healthier is hard. Our goal is to provide simple, actionable advice from experts to empower you to choose your path to better health. ","editorialIntegrity":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Our content strives to support, inform, and motivate you to meet your health goals. We want to be your trusted source of expert- and science-backed info dispensed in simple, actionable ways. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[],"nodeType":"hr"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"https://www.trainwithkickoff.com/blog/editorial-guidelines"},"content":[{"data":{},"marks":[],"value":"Read our Editorial Guidelines","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"featuredPosts":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"7Cm7KsPcxaIKD8Gdh10K2f","type":"Entry","createdAt":"2022-10-28T20:58:15.196Z","updatedAt":"2023-01-02T16:59:39.199Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":58,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"newBlogPost"}},"locale":"en-US"},"fields":{"title":"Healthy Eating Doesnât Have to Be Hard \u0026 Hereâs Why","slug":"healthy-eating","metaTitle":"Healthy Eating Doesnât Have to Be Hard \u0026 Hereâs Why","metaDescription":"If healthy eating feels hard and stressful, youâre not doing it right. Learn how to simplify nutrition so it works for you.","ogImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3OR9xIXYMxd4zoz73JMHJT","type":"Asset","createdAt":"2022-10-28T20:08
29:15.478Z","updatedAt":"2022-10-28T20:08:15.478Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":1,"locale":"en-US"},"fields":{"title":"Healthy Eating","description":"A bowl of yogurt topped with fruit and seeds on a cutting board with a cup of coffee and a sliced avocado. A platter of whole foods is nearby with cut fruit and vegetables and other healthy foods.","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3OR9xIXYMxd4zoz73JMHJT/8821eaa500387f033ae0bcd62c742da3/brooke-lark-nTZOILVZuOg-unsplash.jpg","details":{"size":2417266,"image":{"width":5179,"height":3727}},"fileName":"brooke-lark-nTZOILVZuOg-unsplash.jpg","contentType":"image/jpeg"}}},"ogDescription":"If healthy eating feels hard and stressful, youâre not doing it right. Learn how to simplify nutrition so it works for you.","date":"2022-10-28","author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"35QVoxM9nT7rllV4WHJ7np","type":"Entry","createdAt":"2022-10-28T20:41:51.289Z","updatedAt":"2022-10-28T20:44:55.759Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":13,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author"],"name":"Sabrina Tillman","slug":"sabrina-tillman","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1iXLHAXJMXIYuKkZsz7IB6","type":"Asset","createdAt":"2022-10-28T20:12:15.742Z","updatedAt":"2022-10-28T20:12:15.742Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Sabrina Tillman ","description":"A headshot of Sabrina Tillman","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/1iXLHAXJMXIYuKkZsz7IB6/51d68876bd06138377a89e3af0ed8ad0/sabrina_headshot.jpeg","details":{"size":7805,"image":{"width":146,"height":146}},"fileName":"sabrina headshot.jpeg","contentType":"image/jpeg"}}},"bio":"Sabrina Tillman has more than 20 years of experience writing, editing, and leading content teams in health, fitness, nutrition, and wellness. She has created successful content marketing campaigns; written and edited numerous articles; scaled content programs and teams; and led growth-oriented content strategies across social, email, and digital channels for companies such as\nMyFitnesPal, MapMyFitness, Under Armour, Primal Kitchen, Beachbody, Active.com, Competitor.com, Rodale (Running Times), and Hearst magazines."}},"editorialIntegrity":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3lwF7GVP8blmFQHZt1AV22","type":"Entry","createdAt":"2022-11-07T19:05:15.954Z","updatedAt":"2022-11-21T18:05:43.026Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":48,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"editorialIntegrity"}},"locale":"en-US"},"fields":{"title":"Use this for Editorial Integrity Link","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our content strives to support, inform, and motivate you to meet your health goals. We want to be your trusted source of expert- and science-backed info dispensed in simple, actionable ways. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/editorial-guidelines"},"content":[{"nodeType":"text","value":"Read our Editorial Guidelines","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3OR9xIXYMxd4zoz73JMHJT","type":"Asset","createdAt":"2022-10-28T20:08:15.478Z","updatedAt":"2022-10-28T20:08:15.478Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":1,"locale":"en-US"},"fields":{"title":"Healthy Eating","description":"A bowl of yogurt topped with fruit and seeds on a cutting board
29with a cup of coffee and a sliced avocado. A platter of whole foods is nearby with cut fruit and vegetables and other healthy foods.","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3OR9xIXYMxd4zoz73JMHJT/8821eaa500387f033ae0bcd62c742da3/brooke-lark-nTZOILVZuOg-unsplash.jpg","details":{"size":2417266,"image":{"width":5179,"height":3727}},"fileName":"brooke-lark-nTZOILVZuOg-unsplash.jpg","contentType":"image/jpeg"}}},"categories":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"482i3cdHzEr1mDU5LTiZhd","type":"Entry","createdAt":"2022-11-09T20:44:22.037Z","updatedAt":"2022-12-03T18:58:29.869Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Nutrition","slug":"nutrition"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"66TcfTu2zX7oLlDxay5TB0","type":"Entry","createdAt":"2022-11-09T20:44:21.327Z","updatedAt":"2022-12-03T18:57:20.145Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Eat Better","slug":"eat-better","featured":true,"parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"482i3cdHzEr1mDU5LTiZhd","type":"Entry","createdAt":"2022-11-09T20:44:22.037Z","updatedAt":"2022-12-03T18:58:29.869Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Nutrition","slug":"nutrition"}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3OR9xIXYMxd4zoz73JMHJT","type":"Asset","createdAt":"2022-10-28T20:08:15.478Z","updatedAt":"2022-10-28T20:08:15.478Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":1,"locale":"en-US"},"fields":{"title":"Healthy Eating","description":"A bowl of yogurt topped with fruit and seeds on a cutting board with a cup of coffee and a sliced avocado. A platter of whole foods is nearby with cut fruit and vegetables and other healthy foods.","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3OR9xIXYMxd4zoz73JMHJT/8821eaa500387f033ae0bcd62c742da3/brooke-lark-nTZOILVZuOg-unsplash.jpg","details":{"size":2417266,"image":{"width":5179,"height":3727}},"fileName":"brooke-lark-nTZOILVZuOg-unsplash.jpg","contentType":"image/jpeg"}}}}}],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We all need to eat to survive, but thereâs a difference between living and ","marks":[],"data":{}},{"nodeType":"text","value":"thriving","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":". ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our bodies can survive on all kinds of foods and food-like substances. But eating just anything â particularly large quantities of ultra-processed foods â can lead to excess body fat, weight gain and obesity, chronic diseases, and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/consumption-of-ultraprocessed-foods-and-health-status-a-systematic-review-and-metaanalysis/FDCA00C0C747AA36E1860BBF69A62704"},"content":[{"nodeType":"text","value":"increased risk of all-cause mortality","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Your nutrition is the most overlooked opportunity for improving your health.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Paying attention to what you eat can help you thrive physically and mentally. Eating well feels good. It means walking away from the dining table energized and sated
29instead of sluggish and stuffed. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"At Kickoff, we take a simple approach to healthy eating that's backed by leading nutritionists, researchers, and top personal trainers, and we built our app around these ideas. The four basic principles we follow when it comes to food include: ","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eat a wide variety of food in the appropriate amounts","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Drink plenty of water to stay hydrated","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Listen to your body. When youâre hungry, eat. When youâre not, donât","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Make space for your favorite foods, environment, culture, and social life","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The specifics of when, what, and how much you eat will likely differ from what your bestie does â but thatâs a good thing. Your bodyâs needs are unique to you. The idea is to land on a way of eating that encourages good health and frees you to seek the right balance on your own terms.  ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Letâs delve into more detail on what healthy eating is and isnât, plus practical actions you can take today (and every day) to make choosing healthy foods feel second nature. ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Is a Healthy Approach to Eating?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Healthy eating can vary for each person, but the following general guidelines provide a solid foundation for everyone.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"What to eat:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\nPrioritize eating a variety of whole foods. This means real foods that grow in nature. A balanced diet includes protein, carbs, and fat (also known as macro nutrients, or macros). ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pick plenty of fresh or frozen fruits and vegetables. Protein sources include chicken, turkey, beef, pork, fish, shellfish, and eggs. Dairy can provide protein in your diet as well; Greek yogurt is higher in protein than regular yogurt (just look for plain or unsweetened varieties). Plant sources of protein include tofu or edamame, hemp and chia seeds, beans, lentils, peas, and tempeh. Examples of whole grains include whole wheat or sprouted wheat bread, oats, quinoa (also a good source of protein), farro, barley, brown and wild rice.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Add smaller amounts of dairy, ghee, olive oil, etc., to add flavor. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research shows that whole foods may ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.mdpi.com/2076-3921/10/5/784"},"content":[{"nodeType":"text","value":"prevent certain diseases and obesity","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", help avoid ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.mdpi.com/2076-3921/9/5/366"},"content":[{"nodeType":"text","value":"chronic inflammation","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" that can lead to illness, and support a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.mdpi.com/2072-6643/11/7/1613/htm"},"content":[{"nodeType":"text","value":"thriving gut microbiome","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". Your gut is an organ like your brain or heart. It regulates your digestive and immune system, and scientists are uncovering ways your gut can impact ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.jstage.jst.go.jp/article/endocrj/57/5/57_K10E-077/_article/-char/ja/"},"content":[{"nodeType":"text","value":"how much you eat","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", whether or not ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8263213/"},"content":[{"nodeType":"text","value":"you get sick","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", and even ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://academic.oup.com/jcem/article/103/4/1491
29/4834036"},"content":[{"nodeType":"text","value":"what you weigh","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How much to eat:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf"},"content":[{"nodeType":"text","value":"U.S. Dietary Guidelines for Americans","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" (USDGA) suggests using the MyPlate Plan to decide how much of each type of food to eat each day. Envision a plate and portion it this way:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Half the plate with fruits and vegetables","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"One-quarter of the plate with grains, preferably whole grains","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"One-quarter of the plate with protein","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Beside the plate is a one-cup serving of dairy (USDGA recommends low-fat dairy or plant-based alternatives)","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You can use this ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.myplate.gov/myplate-plan"},"content":[{"nodeType":"text","value":"customized MyPlate Plan","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" to hone in on the exact amounts you need for your age, gender, height, weight, and activity level. ","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"\n","marks":[],"data":{}},{"nodeType":"text","value":"What to drink:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":" \nWater. \n\nHereâs why: An overwhelming amount of research tells us you need to limit or avoid artificially sweetened drinks and sugar-sweetened beverages â especially cola, as research associates cola consumption with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://academic.oup.com/ajcn/article/84/4/936/4632980"},"content":[{"nodeType":"text","value":"low bone mineral density in older women","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". Research also associates drinking sugar- and artificially-sweetened drinks with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S003193841200193X"},"content":[{"nodeType":"text","value":"increased sweet cravings","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://academic.oup.com/ajcn/article/84/2/274/4881805"},"content":[{"nodeType":"text","value":"weight gain","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.109.876185"},"content":[{"nodeType":"text","value":"raised blood pressure, and more","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"While weâre at it: Drink less alcohol. According to the National Survey on Drug Use and Health, 14.5 million people aged 12 and older have ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/alcohol
29-facts-and-statistics"},"content":[{"nodeType":"text","value":"alcohol use disorder","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", and 26% of adults engaged in binge drinking in the past month. Research shows that people who misuse alcohol have a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/alcohol-facts-and-statistics"},"content":[{"nodeType":"text","value":"greater risk of liver disease","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", heart disease, depression, stroke, stomach bleeding, and certain cancers.  ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you do drink (we get it, itâs part of social culture and sometimes it's fun), avoid sugary cocktail mixes and opt for a straight spirit, beer, or red wine. ","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Eat when youâre hungry:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If youâre transitioning from a mostly processed or ultra-processed food diet, you may need to reacquaint yourself with what hunger and satisfaction feels like. Thatâs because ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://link.springer.com/article/10.1007/s40429-022-00411-0"},"content":[{"nodeType":"text","value":"highly processed foods are addictive","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" and often donât provide enough nutrition to fuel your body properly. As a result, you can end up nutrient-poor but energy-dense.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As you transition to a diet made up of a majority of whole foods, your palate and cravings will adjust; this should also help you become more mindful of your hunger and satiety cues. Strive to eat only when hungry and stop eating when youâre 80â85% full. ","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Itâs all about sustainability. Youâre in it for life: ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\n","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"From this moment on, promise yourself that youâre done with diets for good. Instead, vow to respect your body and give it what it needs to thrive for the rest of your life. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Adopt a fuel versus restrict mentality. You love your body and what it does for you so treat it well. Any sustainable way of eating should be flexible enough to allow for social and pleasurable eating and drinking ","marks":[],"data":{}},{"nodeType":"text","value":"without ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":"guilt or spiraling. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pick and choose the foods and treat occasions that suit your preferences, goals, customs, culture, religion, traditions, and so on. Whatâs important is that you find a relationship with food that you can live with for the duration.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Healthy Eating Isnât","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Three words: ultra-processed foods, consumed in excess and in place of whole foods. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Engineered as relatively inexpensive, shelf-stable ingredients, these frankenfoods tend to be energy-dense, nutritionally vacant or unbalanced, and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://link.springer.com/article/10.1007/s11154-022-09711-2"},"content":[{"nodeType":"text","value":"light up our brainsâ reward systems","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" to leave us craving more. Research links ultra-processed food consumption to various forms of cancer, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S0195666322003658"},"content":[{"nodeType":"text","value":"increased cardiovascular disease, and all-cause mortality","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"That salty, savory neon cheese-like dust left on your fingers from those crunchy corn snacks suddenly looks less lickable, doesnât it?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ultra-processed foods are associated with a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://link.springer.com/article/10.1007/s11154-022-09711-2"},"content":[{"nodeType":"text","value":"range of negative health outcomes","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", including:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Increased odds of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.mdpi.com/2072-6643/14/13/2568"},"content":[{"nodeType":"text","value":"anxiety and depression","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Overeating","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30248-7"},"content":[{"nodeType":"text","value":"Weight gain","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Potential nutrient deficiencies that can be harmful to health ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A potential ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.tandfonline.com/doi/abs/10.1080/10408398.2019.1596878"},"content":[{"nodeType":"text","value":"imbalance","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" between harmful and beneficial bacteria in the gut ","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research suggests a link between gut bacteria imbalance and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.researchgate.net/profile/Barbara-Sawicka-2/publication/318645631_IMBALANCE_OF_GUT_MICROBIOTA_INDUCES_CA
29NCER_A_REVIEW/links/59741c01aca2728d0248872a/IMBALANCE-OF-GUT-MICROBIOTA-INDUCES-CANCER-A-REVIEW.pdf"},"content":[{"nodeType":"text","value":"development of certain diseases","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Problems with glucose (a simple sugar) and insulin regulation from excess sugar intake ","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For example, one study of over 200 children showed that eating a lot of refined carbohydrates (such as white bread, candy, cookies, etc.) put them at ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.hindawi.com/journals/mi/2014/849031/"},"content":[{"nodeType":"text","value":"risk for insulin resistance","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". Insulin is a hormone that gets released when you eat sugar (carbs) and it helps you move the sugar out of your bloodstream to use for energy. When your body isnât able to release insulin properly to move the sugar out of your bloodstream, your blood sugar remains high. Over time, this can lead to insulin resistance, prediabetes, and full-blown diabetes. ","marks":[],"data":{}}]}]}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Donât get us wrong: Food processing itself isnât the issue â not all forms of processing food are associated with negative health outcomes. Drying, non-alcoholic fermentation, chilling and freezing, and pasteurization donât appear to pose health threats. These age-old methods intend to preserve real foods for longer; think of kimchi, parmesan cheese, and dried apricots.  ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Itâs the overzealous sweetening, partial hydrogenation of oils, and the addition of chemical additives that ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://edisciplinas.usp.br/pluginfile.php/4867253/mod_resource/content/1/Ultraprocessed%20foods%20%20health.pdf"},"content":[{"nodeType":"text","value":"pose risks to our health","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". Eating small amounts of ultra-processed foods in moderation can be OK. You have a problem when you replace fresh fruits, vegetables, lean proteins, and unrefined whole grains with energy-dense foods high in sugar, salt, and fat.  ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Donât Stress. Hereâs How to Put it All Together","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We just threw a lot of information at you. If you feel a little overwhelmed, here are some simple things you can do right now to move your diet in the right direction.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Prioritize Produce, Whether Fresh or Frozen","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Buy fresh fruits and vegetables in season for the best price and taste. For out-of-season produce and generally pricier items like berries or pomegranate seeds, frozen is as nutritious as fresh. Chopped, frozen spinach is an incredible buy â the volume of greens you get makes boxes and bags of frozen spinach, priced similarly to instant ramen, an economical steal for the nutritional value. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Generally, the following fresh produce provides high nutritional value for the cost:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Broccoli","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sweet potatoes","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Kale","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Collards","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cabbage","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Onions and garlic","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Swiss chard","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Spinach","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cauliflower","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lettuces (not the pre-washed packaged stuff)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Carrots","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bananas","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Canned fruit and veggies provide shelf-stable solutions that may not taste as ripe-off-the-vine as fresh or frozen, but help in a pinch and can keep you regular during the zombie apocal
29ypse. Avoid fruit canned in juice or syrup, and watch the amount of sodium added to canned veggies.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Spend More Where it Matters","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You know what to do â look for sales, clip coupons, sign up for grocery store rewards programs, look for BOGOs or buy 3, get the 4th free. Spend the majority of your food budget on as many fresh whole foods as you can, and buy the rest frozen or stock up on sale items and stash them in the deep freeze for later. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When it comes to animal proteins, whole birds (chickens and turkeys) provide more value; you get every cut of meat and can use the carcass and bones to make broth or stock. Wild, sustainably caught fish, grass-fed beef, and pasture-raised eggs tend to be the most expensive, but some argue for their ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.mdpi.com/2304-8158/11/5/646"},"content":[{"nodeType":"text","value":"nutritional superiority","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" and ethical farming practices. Choose whatâs most reasonable for you.   ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Canned wild salmon, mackerel, sardines, and oysters tend to be less expensive than fresh; opt for fish canned in water or olive oil. You pay more for convenience items â from fresh cut fruit to canned beans â so youâll have to invest prep time at home to save money. ","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Build Your Whole Foods Pantry","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ultra-processed foods and pre-made convenience sauces and meals are deceptively expensive, not only for your wallet, but also for your long-term health. Scrutinize the inner aisles of the grocery store and compare the price and nutritional value of different foods. Start with a box of cereal versus a container of steel-cut oats and youâll start to see the differences. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Be ruthless when it comes to processed foods, and compare the cost and nutritional value of any box or package you add to your cart. A box of dried penne made with chickpea or lentil flour provides more fiber and protein than a cheaper box of spaghetti made with semolina and durum wheat flour. Arguably, the bean pasta adds more value. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Big-box stores, club memberships like Costco, and online subscription services like Thrive Market can help you build a better whole foods pantry in a relatively cost-effective way. Be mindful that buying in bulk, even at the bins in the regular grocery store, can be an economical move as long as you store the ingredients properly so they donât go rancid. Store nuts and seeds in airtight containers, and any oils sold in clear bottles in the refrigerator. Invest in mason jars or glass airtight containers to keep bulk buys fresh and free of bugs or rodent surprises. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Consider this starter pack to build your whole foods pantry:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Extra virgin olive oil","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Vinegars: apple cider, balsamic, white","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Flours such as almond, coconut, whole wheat, teff, quinoa, buckwheat","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Nuts and seeds","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"All-natural nut butters (made with ground nuts and salt)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dried beans, lentils, and peas","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Natural sweeteners such as dates, maple syrup, honey, monk fruit","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whole grains such as brown and wild rice, quinoa, farro, oats, barley","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dried herbs and spices","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dark chocolate (if you like it)","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Make It Your Own ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you take away nothing else from this article, remember this: Eat only as much as you need, stick to real foods, and don't beat yourself up if you slip or treat yourself once in a while. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The specific execution of what, when, why, and how is up to you, but if this responsibility freaks you out, consider chatting with an expert. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Weâre here to help. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Kickoff can connect you with a certified nutritionist and personal trainer who can steer you in the right direction and be your cheerleader when you need it. Kickoff personal trainers will meet you where you are and help you incorporate healthy eating practices gradually and on your terms. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Always remember: The goal is continuous improvement, not perfection.  ","marks":[],"data":{}}]}]}}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"21uYPY75g2kPz35iNxwRXK","type":"Entry","createdAt":"2022-10-28T18:41:13.767Z","updatedAt":"2022-11-28T21:32:30.802Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":53,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"newBlogPost"}},"locale":"en-US"},"fields":{"title":"What to Do When You Have DOMS (Delayed Onset Muscle Soreness)","slug":"what-to-do-when-you-have-delayed-onset-muscle-soreness","metaTitle":"What to Do About Delayed Onset Muscle Soreness (DOMS)","metaDescription":"Delayed onset muscle soreness happens 24â48 hours after a workout and can tempt you to sit still. Weâll show you how to cope and prevent it.","ogTitle":"What to Do When You Have DOMS (Delayed Onset Muscle Soreness)","ogImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3Nnp06XqAm2SmwqQCat08r","type":"Asset","createdAt":"2022-10-28T18:27:30.879Z","updatedAt":"2022-10-28T18:27:30.879Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"locale":"en-US"},"fields":{"title":"What to Do When You Have DOMS (Delayed Onset Muscle Soreness)","description":"Man sitting down on a gym floor","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3Nnp06XqAm2SmwqQCat08r/08938b2d4c115f4d56e2b3dfcee0440e/DOMS.jpg","details":{"size":926082,"image":{"width":2545,"height":3817}},"fileName":"DOMS.jpg","contentType":"image/jpeg"}}},"ogDescription":"Delayed onset muscle soreness happens 24â48 hours after a workout and can tempt you to sit still. Weâll show you how to cope and prevent it.","date":"2022-10-28","author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"ZzX9adKG7CubevHDaBaFf","type":"Entry","createdAt":"2022-10-27T18:55:45.774Z","updatedAt":"2022-12-01T19:35:04.824Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":4,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["expert","author"],"name":"Rudolf Alviedo, PT, DPT","slug":"rudolf-alviedo","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1AO2N3U7mRVgelv4rXU3PK","type":"Asset","createdAt":"2022-10-27T18:51:19.202Z","updatedAt":"2022-10-27T18:51:19.202Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Rudolf Alviedo, PT, DPT","description":"Headshot of Rudolf Alviedo, PT, DPT","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/1AO2N3U7mRVgelv4rXU3PK/111af2e8fd15e756910c57d817904a62/Rudolf_Alviedo.jpeg","details":{"size":12796,"image":{"width":300,"height":300}},"fileName":"Rudolf Alviedo.jpeg","contentType":"image/jpeg"}}},"bio":"I have worked as a physical therapist since 2010 and I've worked in nearly every setting in my profession: outpatient orthopedics, inpatient rehabilitation centers, and acute care hospitals. ","excerpt":"I hold a Doctorate of Physical Therapy from the University of Central Florida. I have worked as a physical therapist since 2010 and I've worked in nearly every setting in my profession: outpatient orthopedics, inpatient rehabilitation centers, and acute care hospitals. ","education":["Bachelors in Psychology from the University of Florida","Doctorate of Physical Therapy from the University of Central Florida"],"specialties":["Neuro Rehab","Post-operative Orthopedics","Manual Therapy","Geriatrics"],"activitiesAndHonors":["Weightlifting","Martial Arts","Yoga"],"linkedInUrl":"https://www.linkedin.com/in/rudolf-alviedo-pt-dpt-0aa1a1b6/"}},"experts":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"ZzX9adKG7CubevHDaBaFf","type":"Entry","createdAt":"2022-10-27T18:55:45.774Z","updatedAt":"2022-12-01T19:35:04.824Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":4,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["expert","author"],"name":"Rudolf Alviedo, PT, DPT","slug":"rudolf-alviedo","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1AO2N3U7mRVgelv4rXU3PK","type":"Asset","createdAt":"2022-10-27T18:51:19.202Z","updatedAt":"2022-10-27T18:51:19.202Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Rudolf Alviedo, PT, DPT","description":"Headshot of Rudolf Alviedo, PT, DPT","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/1AO2N3U7mRVgelv4rXU3PK/111af2e8fd15e756910c57d817904a62/Rudolf_Alviedo.jpeg","details":{"size":12796,"image":{"width":300,"height":300}},"fileName":"Rudolf Alviedo.jpeg","contentType":"image/jpeg"}}},"bio":"I have worked as a physical therapist since 2010 and I've worked in nearly every setting in my profession: outpatient orthopedics, inpatient rehabilitation centers, and acute care hospitals. ","excerpt":"I hold a Doctorate of Physical Therapy from the University of Central Florida. I have worked as a physical therapist since 2010 and I've worked in nearly every setting in my profession: outpatient orthopedics, inpatient rehabilitation centers, and acute care hospitals. ","education":["Bachelors in Psychology from the University of Florida","Doctorate of Physical Therapy from the University of Central Florida"],"specialties":["Neuro Rehab","Post-operative Orthopedics","Manual Therapy","Geriatrics"],"activitiesAndHonors":["Weightlifting","Martial Arts","Yoga"],"linkedInUrl":"https://www.linkedin.com/in/rudolf-alviedo-pt-dpt-0aa1a1b6/"}}],"editorialIntegrity":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3lwF7GVP8blmFQHZt1AV22","type":"Entry","createdAt":"2022-11-07T19:05:15.954Z","updatedAt":"2022-11-21T18:05:43.026Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":48,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"editorialIntegrity"}},"locale":"en-US"},"fields":{"title":"Use this for Editorial Integrity Link","content":{"
29nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our content strives to support, inform, and motivate you to meet your health goals. We want to be your trusted source of expert- and science-backed info dispensed in simple, actionable ways. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/editorial-guidelines"},"content":[{"nodeType":"text","value":"Read our Editorial Guidelines","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3Nnp06XqAm2SmwqQCat08r","type":"Asset","createdAt":"2022-10-28T18:27:30.879Z","updatedAt":"2022-10-28T18:27:30.879Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"locale":"en-US"},"fields":{"title":"What to Do When You Have DOMS (Delayed Onset Muscle Soreness)","description":"Man sitting down on a gym floor","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3Nnp06XqAm2SmwqQCat08r/08938b2d4c115f4d56e2b3dfcee0440e/DOMS.jpg","details":{"size":926082,"image":{"width":2545,"height":3817}},"fileName":"DOMS.jpg","contentType":"image/jpeg"}}},"categories":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3NtEoo5GQvd5Z6mZuZIJVN","type":"Entry","createdAt":"2022-11-09T20:44:22.111Z","updatedAt":"2022-12-03T18:58:37.108Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Fitness","slug":"fitness"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1aHZ0E91JuBn3jKmS8A1MM","type":"Entry","createdAt":"2022-11-09T20:44:22.084Z","updatedAt":"2022-11-18T17:29:27.925Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Workout Tips","slug":"workout-tips","featured":true,"parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3NtEoo5GQvd5Z6mZuZIJVN","type":"Entry","createdAt":"2022-11-09T20:44:22.111Z","updatedAt":"2022-12-03T18:58:37.108Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Fitness","slug":"fitness"}}}}],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"If youâve ever taken an extended break from working out or are starting a brand new activity, youâve probably been a victim of delayed onset muscle soreness (DOMS). ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"And for many, the aches and pains of DOMS can be a deterrent to working out again. Have you ever said, âIâm so sore, I canât move,â or, âEverything hurts. It even hurts to laugh!â Well, welcome to DOMS. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The good news: Thereâs plenty of easy things that anyone can do to mitigate or get rid of that soreness fairly quickly. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"TL;DR: Move around on the days that you donât work out. Not necessarily a lot, but at least a little. Remember, something is better than nothing. Eat a balanced diet with protein and vegetables. Drink coffee or tea if youâre a caffeine drinker. Drink lots of water. Get some sleep.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is DOMs?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"https://iris.unipa.it/retrieve/handle/10447/204727/350041/Doms%202016.pdf"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"Delayed-onset muscle soreness (DOMS)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" occurs in response to strenuous activity, particularly repeated eccentric muscle contractions or new and unfamiliar forms of exercises. These cause microscopic muscle damage followed by an inflammatory response. Eccentric muscle contractions are the forced lengthening portions of an exercise, such as the descent into a squat or lowering of a dumbbell when doing curls. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Common DOMS ","nodeType":"text"},{"data":{"uri":"https://www.acsm.org/docs/default-source/files-for-resource-library/delayed-onset-muscle-soreness-(doms).pdf?sfvrsn=8f430e18_2"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"symptoms","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":":","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pain and tenderness to the touch","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Temporary loss of strength","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Stiffness in the joints","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Swelling ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Letâs be clear: DOMS doesnât appear during a workout. If you have a sudden onset of sharp, shooting pain when performing a new exercise or in the course of working out in general, thatâs a sign of an acute injury. Get evaluated by a medical professional as soon as possible.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"DOMS happens in a fairly predictable, bell curve fashion that usually begins with a rapid progression, peaks, and then gradually declines. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Discomfort generally starts within the first 24 hours following the end of a workout. Then, over the course of the next one to three days, DOMS increases steadily â sometimes even exponentially, depending on a personâs initial fitness level and the particular workout they performed. After that, it can take anywhere between five to seven more days for it to subside gradually. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"All told, that means DOMS can potentially affect someone for a total of six to 10 days. Thatâs a long time! And if you wait that entire time before you exercise again, DOMS can derail the momentum that got you to work out in the first place.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{}
29,"marks":[],"value":"Short-term Management of DOMS","nodeType":"text"}],"nodeType":"heading-1"},{"data":{},"content":[{"data":{},"marks":[],"value":"You finally decided to get back into working out. You open up the Kickoff app and your personal trainer creates a routine thatâs perfect for you. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Youâre feeling good, are ready to sweat, and decide to push yourself. Youâre excited to be on the road to meeting your fitness goals.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Then⦠the next day comes and you canât move. It hurts to get out of bed. It hurts to walk. And if you just did legs, letâs hope you donât have any stairs âcuz theyâre the worst. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, how can you manage those painful DOMS? Well, the best way to treat DOMS is the same way that you got it: ","nodeType":"text"},{"data":{"uri":"https://journals.lww.com/acsm-msse/Abstract/1984/12000/Mechanisms_of_exercise_induced_delayed_onset.2.aspx"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"exercise","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"! ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"But, in the short term, itâs all about choosing the ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"right","nodeType":"text"},{"data":{},"marks":[],"value":" exercise when youâre already sore. Remember, weâre trying to make those first few days and weeks as painless as possible, especially if youâre just starting out.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you have a lot of time the day after that DOMS-inducing workout and you plan on doing another workout with your Kickoff coach, then feel free. Just make sure that you dial in your warm-up to loosen your sore muscles and move some of those inflammatory chemicals that built up.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"But, if you ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"donât","nodeType":"text"},{"data":{},"marks":[],"value":" have a lot of time or youâre in so much pain that the thought of","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":" any","nodeType":"text"},{"data":{},"marks":[],"value":" activity is too much for you, hereâs a simple routine that can be modified to accommodate anyoneâs fitness or soreness level. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"2-Minute Routine to Ease DOMS","nodeType":"text"}],"nodeType":"heading-3"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3sgzbVED4cmzPbp55jXqwx","type":"Asset","createdAt":"2022-10-28T18:35:58.023Z","updatedAt":"2022-10-28T18:35:58.023Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":9,"revision":1,"locale":"en-US"},"fields":{"title":"2-Min Chair Routine for DOMS","description":"Rudy Alvideo demonstrates how to do chair squats with proper form.","file":{"url":"//videos.ctfassets.net/eoy59ml1klsi/3sgzbVED4cmzPbp55jXqwx/3ef1eb51114cc4e66e6bd49d1f5defd7/2-Min_Chair_Routine_for_DOMS.mov","details":{"size":2041387},"fileName":"2-Min Chair Routine for DOMS.mov","contentType":"video/quicktime"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"\nHow to:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Stand with your hands behind your head ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Take a deep breath and bend forward at the waist while sticking your butt backwards.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Bend your knees slightly as needed. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Donât bend too far. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Repeat 10x.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"While keeping your hands behind your head, move into doing air squats. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Make sure to breathe between repetitions. Keep your chest up and butt out the entire time. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Go as low as you can handle. Increase the depth as comfortable. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Repeat 10x. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Perform the whole routine again two more times throughout the day. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"2-Minute Chair-based (Modified) Routine to Ease DOMS","
29nodeType":"text"}],"nodeType":"heading-3"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"48Ttrq9DBs42LlHK9sDM8","type":"Asset","createdAt":"2022-10-28T18:38:20.346Z","updatedAt":"2022-10-28T18:38:20.346Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"locale":"en-US"},"fields":{"title":"2-Min Routine for DOMS","description":"Rudy Alviedo demonstrates how to do a modified chair squat to help ease DOMS.","file":{"url":"//videos.ctfassets.net/eoy59ml1klsi/48Ttrq9DBs42LlHK9sDM8/032a9cdee45de91bae87e5efdc6a0b6e/2-Min_Routine_for_DOMS.mov","details":{"size":1837437},"fileName":"2-Min Routine for DOMS.mov","contentType":"video/quicktime"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"How to:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Start in a sitting position on a sturdy chair, preferably without wheels.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Place your hands behind your head.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Take a deep breath and bend forward at the waist, while sitting. You donât need to go very far. This is more about repetition than depth.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Repeat 10x.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Move on to the squats with the same instructions as above, only this time your bottom will be touching the chair after every repetition. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Depth doesnât matter, again, this is about just moving more than anything else.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Repeat 10x.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Perform this seated routine as many times as youâd like throughout the day. This is simpler than the full routine and can even be done at your desk at work. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"These routines fall under the category of âactive recovery,â when you perform some sort of low-intensity activity following a higher-intensity workout. Other examples include:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Walking for 20â30 minutes","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Riding your bike","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Low-impact yoga","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Aside from doing some active recovery the day after a hard workout, make sure you eat nutrient-dense foods and hydrate well. Proper nutrition can begin immediately after finishing a workout and is an easy way to manage DOMS.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Caffeine has the potential to ","nodeType":"text"},{"data":{"uri":"https://pdfs.semanticscholar.org/bf60/8aeb9986e4926b05ac8904e426b16df71b04.pdf?_ga=2.166651198.1244636347.1663528684-1908188815.1663528684"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"decrease the length of time that people experience DOMS","
29nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to between two to three days. Thatâs huge! Not everyone drinks caffeine and thatâs perfectly fine. But for those of us who enjoy our coffee or tea, 5 mg of caffeine per kilogram of body weight ingested within one to two days after strenuous exercise has shown some benefits.\n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Protein, specifically animal protein, has been ","nodeType":"text"},{"data":{"uri":"https://pdfs.semanticscholar.org/bf60/8aeb9986e4926b05ac8904e426b16df71b04.pdf?_ga=2.166651198.1244636347.1663528684-1908188815.1663528684"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"shown to reduce DOMS","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". The important chemicals that were targeted in particular were ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/24195702/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"taurine and BCAAs","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" (branched-chain amino acids), which were shown to lower soreness and muscle damage. So for anyone who doesnât eat meat, supplementation is a perfectly viable option. \n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Eating plants can be beneficial too. Specific plant chemicals, particularly polyphenol, have been shown in some research to ","nodeType":"text"},{"data":{"uri":"https://pdfs.semanticscholar.org/bf60/8aeb9986e4926b05ac8904e426b16df71b04.pdf?_ga=2.166651198.1244636347.1663528684-1908188815.1663528684"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"reduce the inflammation associated with DOMS","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". Beyond that, plants contain micronutrients and fiber that help with digestion and overall gut health. Itâs never a bad idea to eat fruits and vegetables. \n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Dehydration has been shown to ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1323290/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"worsen the effect of DOMS","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" in the first 24â48 hours after a workout. So remember to hydrate properly, before, during, and after exercise. A well-hydrated body can improve your workout capacity, allowing you to work out harder and for longer. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"The following are other treatments that can be done immediately after a strenuous workout to mitigate at least some part of the DOMS cycle. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Contrast water therapy (CWT) is switching back and forth between immersing yourself in cold water and warm water. It may ","nodeType":"text"},{"data":{"uri":"https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0062356"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"improve muscle soreness significantly","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" in the first 24â72 hours after strenuous activity.\n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Massage immediately following and up to two hours after exercise ","nodeType":"text"},{"data":{"uri":"https://www.frontiersin.org/articles/10.3389/fphys.2018.00403/full?dom=prime\u0026src=syn"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"significantly improved DOMS","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" in the first 24 hours post-workout. One study suggests that a 20-minute Swedish massage immediately after squatting can ","nodeType":"text"},{"data":{"uri":"https://digitalcommons.wku.edu/cgi/viewcontent.cgi?article=1954\u0026context=ijes\u0026httpsredir=1\u0026referer="},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"help DOMS symptoms","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{}
29,"marks":[],"value":".\n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Icing and cold water immersion can help ","nodeType":"text"},{"data":{"uri":"https://www.tandfonline.com/doi/abs/10.1080/09720073.2015.11891646"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"alleviate DOMS in the first 24-48 hours","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" after a workout. But, after the 72 hour mark, the effect is negligible. Overall, icing is only slightly better than doing nothing at all. \n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Compression garments can help, but ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/30116112/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"their effects are less noticeable","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and some of the application recommendations can be tedious or lengthy. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Long-term Management of DOMS","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Some people associate DOMS with their fitness gains and progress. We all know the old adage, âNo pain, no gain.â But, pain, especially in the beginning of a fitness journey, is not something that everyone necessarily wants or needs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Overall fitness and healthy living is a marathon, not a sprint. And my goal as a physical therapist is for my patients to be able to manage their own symptoms safely and sustainably. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Active recovery is a simple, short-term solution to DOMS that anyone can do. It doesnât have to be anything major or time consuming. Thatâs why I provided the easy-to-follow routine above. What matters most is that you move in ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"some","nodeType":"text"},{"data":{},"marks":[],"value":" way the first couple of days after a strenuous workout. Remember â something is better than nothing. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now, what about long-term management of DOMS? Well, that becomes more of a juggling act than anything else. And donât worry, it may sound daunting, especially for beginners, but itâs easier than you think.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Alternate upper body and lower body workouts to manage DOMS. There are plenty of examples out there and you should find one that works for you. Here are two specific examples that can work for people of all fitness levels.\n","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"A four-day workout split can be:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Monday: Upper body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Tuesday: Lower body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Wednesday: Rest or active recovery","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Thursday: Upper body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Friday: Lower body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Saturday and Sunday for rest and relaxation\n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Another popular four-day split can be:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Monday: Push exercises","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Tuesday: Pull exercises","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{}
29,"marks":[],"value":"Wednesday: Rest or active recovery","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Thursday: Push exercises","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Friday: Pull exercises","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Saturday and Sunday for rest and relaxation\n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"}],"nodeType":"list-item"}],"nodeType":"ordered-list"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"If you prefer to do a full-body routine every day that you work out, then your weekly schedule would look something like this:\n","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Monday: Full body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Tuesday: Active recovery","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Wednesday: Full body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{}
29,"marks":[],"value":"Thursday: Active Recovery","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Friday: Full body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Saturday and Sunday for rest and relaxation","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"As you can see, in both scenarios there are built-in active recovery days regardless of which schedule you prefer. We all have busy lifestyles and not everyone can work out five to seven days a week. So, take your rest days or active recovery days when you can.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Chasing After DOMS and Progressive Overload","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Progressive overload is exactly what it sounds like â continuously increasing the demand on your body when youâre working out. This is why DOMS affects advanced athletes as much as beginners. But, thereâs a fine line between steady and safe progressive overload versus going hard and fast at the very beginning of your fitness journey.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"For starters, if youâre just picking up a dumbbell for the first time in a long time, then pretty much ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"any","nodeType":"text"},{"data":{},"marks":[],"value":" activity would be considered âoverloadingâ your body because, up to that point, you may not have done much and your muscles are easy to stress.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Over time though, youâll find that youâre not getting the same âpumpâ as you were before, or maybe DOMS isnât hitting you as hard as it used to. Thatâs just your body adapting to your new fitness lifestyle.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"At this point, some people may decide to chase after DOMS because they might associate them with progress. And thatâs true to a point. When our bodies adapt to a specific activity, they need new stimulus to change things up.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"But that doesnât always mean that you need to switch to a completely different routine or hop onto a new fitness fad. It can be as simple as adding five pounds to your squat or adding an extra two reps to your burpees. What matters here is ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"consistent","nodeType":"text"},{"data":{},"marks":[],"value":" progress over an extended period of time. Thatâs why it helps to keep a log of things like how many reps you did, what weight you used, your number of rest breaks, or duration of your workouts. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Small changes week to week can add up to big changes over time. And youâll find that keeping track of those numbers will help you maintain and manage a certain level of DOMS throughout your fitness journey. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"}}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1pi365NnKKzsmKnvI7uvXS","type":"Entry","createdAt":"2022-11-02T21:02:30.339Z","updatedAt":"2022-11-28T21:32:43.835Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":31,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"newBlogPost"}},"locale":"en-US"},"fields":{"title":"The Problem with Losing Weight Fast \u0026 4 Things to Do Instead ","slug":"the-problem-with-losing-weight-fast-and-4-things-to-do-instead","metaDescription":"What practices jumpstart quick weight loss and do they actually work? We explore what science and experts say about losing weight quickly. \n","date":"2022-09-30","author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1CRDl8N8oMFkj9sSVMKgeJ","type":"Entry","createdAt":"2022-10-27T18:37:11.124Z","updatedAt":"2022-12-01T18:51:46.577Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":14,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author"],"name":"Kylie Ora Lobell","slug":"kylie-ora-lobell","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"zriVRmBljCieuianDFaK7","type":"Asset","createdAt":"2022-10-27T18:28:43.909Z","updatedAt":"2022-10-27T18:28:43.909Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"}
29,"fields":{"title":"Kylie Ora Lobell","description":"A headshot of author Kylie Ora Lobell","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/zriVRmBljCieuianDFaK7/91ed8f7f20d7d239e06fa344de9bc5d4/KylieOraLobellheadshot-scaled-1.jpeg","details":{"size":482650,"image":{"width":2560,"height":1708}},"fileName":"KylieOraLobellheadshot-scaled-1.jpeg","contentType":"image/jpeg"}}},"bio":"Kylie Ora Lobell is a writer and editor who helps brands, businesses, and people tell their unique stories. \n\nIn 2022, Kylie won first place in the American Jewish Press Associationâs David Frank Award for Excellence in the Personality Profile category for her cover story about Mayim Bialik titled, âMayim Bialik: Keeping Her Cool in Hollywood.â She also won an Institute for Jewish Creativity Announces Word 2022: Bruce Geller Memorial Prize from American Jewish University, and she attended Tent: Journalism, hosted by Tablet Magazine in New York City.","instagramUrl":"https://www.instagram.com/kylieorawriter/"}},"editorialIntegrity":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3lwF7GVP8blmFQHZt1AV22","type":"Entry","createdAt":"2022-11-07T19:05:15.954Z","updatedAt":"2022-11-21T18:05:43.026Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":48,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"editorialIntegrity"}},"locale":"en-US"},"fields":{"title":"Use this for Editorial Integrity Link","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our content strives to support, inform, and motivate you to meet your health goals. We want to be your trusted source of expert- and science-backed info dispensed in simple, actionable ways. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/editorial-guidelines"},"content":[{"nodeType":"text","value":"Read our Editorial Guidelines","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"01dqFCsKEA1FWWHTnRJeOG","type":"Asset","createdAt":"2022-09-08T20:53:09.799Z","updatedAt":"2022-09-08T20:53:09.799Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"locale":"en-US"},"fields":{"title":"how to lose weight fast in two weeks","description":"Women wearing tights walking on a leaf-covered trail","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/01dqFCsKEA1FWWHTnRJeOG/8b4b2c6b142a87b2bcfe3e5385441374/how_to_lose_weight_in_two_weeks.jpg","details":{"size":253394,"image":{"width":1022,"height":681}},"fileName":"how to lose weight in two weeks.jpg","contentType":"image/jpeg"}}},"categories":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4oVE1mpQeH7tcgBgJCQxQy","type":"Entry","createdAt":"2022-11-09T20:44:22.061Z","updatedAt":"2022-11-18T17:29:43.548Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Lose Weight","slug":"lose-weight","featured":true,"parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1aHZ0E91JuBn3jKmS8A1MM","type":"Entry","createdAt":"2022-11-09T20:44:22.084Z","updatedAt":"2022-11-18T17:29:27.925Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Workout Tips","slug":"workout-tips","featured":true,"parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3NtEoo5GQvd5Z6mZuZIJVN","type":"Entry","createdAt":"2022-11-09T20:44:22.111Z","updatedAt":"2022-12-03T18:58:37.108Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Fitness","slug":"fitness"}}}}}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3x5VWEr16T7yLw1oy1SN2f","type":"Entry","createdAt":"2022-11-09T20:44:21.358Z","updatedAt":"2022-11-09T20:44:21.358Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Diets","slug":"diets","parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"482i3cdHzEr1mDU5LTiZhd","type":"Entry","createdAt":"2022-11-09T20:44:22.037Z","updatedAt":"2022-12-03T18:58:29.869Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Nutrition","slug":"nutrition"}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"6kNPOo17iilHGRQuJBBlXU","type":"Asset","createdAt":"2020-06-24T20:34:07.351Z","updatedAt":"2020-06-24T20:34:07.351Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"Plant-Based Diet","description":"Salad","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/6kNPOo17iilHGRQuJBBlXU/50de307beae48e88f986ee0c59b0bf5a/jonathan-ybema-r8A-FTlLY3c-unsplash__1_.jpg","details":{"size":73000,"image":{"width":640,"height":480}},"fileName":"jonathan-ybema-r8A-FTlLY3c-unsplash (1).jpg","contentType":"image/jpeg"}}}}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"482i3cdHzEr1mDU5LTiZhd","type":"Entry","createdAt":"2022-11-09T20:44:22.037Z","updatedAt":"2022-12-03T18:58:29.869Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Nutrition","slug":"nutrition"}}],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"You want to lose weight as fast as possible. When you have a big event coming up or youâre fed up with the way you look and want change ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"now","nodeType":"text"},{"data":{},"marks":[],"value":", it can be hard to integrate the patient, gradual behavior changes that will lead to sustainable weight loss and â more important â excess fat loss. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"According to Sarah Musleh, co-founder and endocrinologist at ","nodeType":"text"},{"data":{"uri":"https://anzarahealth.com/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"Anzara Health","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", different people will lose various amounts of weight in one to two weeks depending on factors like how overweight they are, the
29ir gender, activity level, metabolism, and energy intake. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âWith extreme caloric restriction, you could in theory lose several pounds per week, but this is definitely not the healthiest way to lose weight or maintain weight loss,â she said.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you step onto the scale after two weeks of restricting yourself, you may find that youâve lost a lot of weight. But the mass you lost could include water and a combo of muscle ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"and ","nodeType":"text"},{"data":{},"marks":[],"value":"fat. This isnât ideal for long-term weight loss because the more ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"lean muscle mass","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" you have, the more calories you burn overall.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âAs a person restricts, their Basal Metabolic Rate (BMR) â thatâs the calories needed to maintain your body functions for life (breathing, brain function, and heart rate) â will be lowered in an attempt to keep the body in homeostasis,â said Kimberly Gomer, MS, RD, LD/N, and director of nutrition at ","nodeType":"text"},{"data":{"uri":"https://bodybeautifulmiami.com/pages/kimberly-gomer"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"Body Beautiful Miami","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". âSo BMR slows, and each time a person loses, gains, and loses, it gets harder and harder to lose weight.â","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Instead of trying to lose a lot of weight in a short amount of time, aim to lose one pound or a maximum of two pounds per week, Musleh suggested.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âThe beauty of slow and steady weight loss is that the process is not as painful,â said Musleh. âYouâre a lot more likely to maintain your new goal rather than yo-yoing and regaining weight after you have reached your goal.â","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"To be clear, you ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"can ","nodeType":"text"},{"data":{},"marks":[],"value":"lose some weight quickly â a maximum of about four pounds in two weeks â in a way thatâs sustainable. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We spoke with Musleh and other health and weight loss experts, and they recommend these four strategies to start losing weight:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Choose your calories wisely","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Exercise, but donât overdo it","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Sleep well","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Employ back-up support","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"We also include advice about how to integrate these weight loss strategies into your routine so you lose fat and keep muscle. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"A word of warning though: Our tips arenât personalized for you. We recommend that you consult a doctor and, if you're up for it, talk to a personal trainer who can build you a custom plan.  ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"1. Be Choosy With Your Calories ","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"\nConventional weight reduction advice suggests introducing a caloric deficit each day â the standard recommendation says to cut 500 calories per day through eating a lot less or a combination of eating less and burning more through exercise. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If youâve tried this approach and failed, youâre not alone. Itâs tedious to count calories, track portions, and exercise more, not to mention improbable youâll get accurate numbers for how many calories you eat and burn each day through ","nodeType":"text"},{"data":{"uri":"http://uhs.berkeley.edu/sites/default/files/wellness-ace_activitytrkr_study.pdf"},"content":[{"data":{},"marks":[{"type":"underline"}
29],"value":"trackers","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and ","nodeType":"text"},{"data":{"uri":"https://ieeexplore.ieee.org/abstract/document/7894077"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"exercise gadgets","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âStart with looking at the foods youâre eating and choose more nutritious options from there,â Rob Guthrie, ISSA-certified Master Trainer who coaches Kickoff clients, suggested. âYou'd be surprised at the amount of calories you can save by cutting out some less nutritious food and going to more fresh fruits and veggies and other whole food sources.â","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What can this look like in real life?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Avoid highly processed foods and foods with added sugar.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Limit or omit alcohol. Research suggests that ","nodeType":"text"},{"data":{"uri":"https://www.tandfonline.com/doi/abs/10.1080/10408360590913542"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"calories from alcohol âcount moreâ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" in overweight and obese people who follow high-fat diets. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Prioritize vegetables, fruits, high-fiber whole grains, protein, and ","nodeType":"text"},{"data":{"uri":"https://academic.oup.com/ajcn/article/112/1/13/5848529"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"unsaturated fats","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" like olive oil and wild salmon.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Swap sugary desserts for fruit; syrup-sweetened lattes for black coffee; soda for sparkling water; fruit-flavored yogurt or kefir for plain varieties; and artificial sweeteners for monk fruit, allulose, or small amounts of dates, unsweetened apple sauce, or mashed banana.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Visualize portion sizes: one 4-ounce serving of protein is the size of your palm, the front of your closed fist is ½ cup, your clenched fist is the size of 1 cup, your fingertip is 1 teaspoon, and your thumb is 2 tablespoons.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Drink ","nodeType":"text"},{"data":{"uri":"https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2008.409"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"enough water","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". The ","nodeType":"text"},{"data":{"uri":"https://www.nationalacademies.org/news/2004/02/report-sets-dietary-intake-levels-for-water-salt-and-potassium-to-maintain-health-and-reduce-chronic-disease-risk#:~:text=Total%20water%20intake%20at%20the,sedentary%20people%20in%20temperate%20climates."},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"U.S. National Academy of Sciences \u0026 Medicine","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" recommends the following daily water amounts for sedentary people in a temperate climate: 3.7 liters (16 cups) for adult men and 2.7 liters (11 cups) for adult women. These recommendations can change based on total fluid intake, activity level, and climate.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"2. Exercise, But Donât Overdo It","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Groundbreaking research from Dr. Herman Pontzer, author of ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Burn: The Misunderstood Science of Metabolism","nodeType":"text"},{"data":{},"marks":[],"value":", shows that our body fat percentage and how intensely we exercise influences how many calories we ultimately burn. Pontzer and his team studied the physical activity of more than 300 people in five population groups and learned that when it comes to exercise, more (intensity and duration) ","nodeType":"text"},{"data":{"uri":"https://www.sciencedirect.com/science/article/pii/S0960982215015778"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"doesnât lead to burning more calories overall","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". Total daily energy expenditure plateaued in the groups with the highest physical activity. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This doesnât mean you shouldnât exercise. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Pontzerâs research did uncover a positive correlation between physical activity and total energy expenditure â and the relationship was much stronger over the lower range of exercise. So donât push those workout sneaks to the back of your closet;
29 instead, strive for a more moderate approach to getting your sweat on. Besides, you donât want to miss out on those mood-boosting endorphins. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"A winning workout plan for weight loss can look like:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Complete full body strength training","nodeType":"text"},{"data":{},"marks":[],"value":" at least twice a week to ","nodeType":"text"},{"data":{"uri":"https://onlinelibrary.wiley.com/doi/full/10.1111/obr.13256"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"reduce lean mass lost","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" during weight loss.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Switch up your cardio effort:","nodeType":"text"},{"data":{},"marks":[],"value":" One study on 82 obese women found that those who performed moderate-intensity cardio ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"and ","nodeType":"text"},{"data":{},"marks":[],"value":"high-intensity interval training for six months ","nodeType":"text"},{"data":{"uri":"https://onlinelibrary.wiley.com/doi/full/10.1002/oby.23078"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"lost 6.6 pounds more","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" than the group who only did moderate-intensity cardio.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Move your workout to the morning: ","nodeType":"text"},{"data":{},"marks":[],"value":"One study conducted on inactive females showed that ","nodeType":"text"},{"data":{"uri":"https://www.nature.com/articles/s41366-019-0409-x?s%3Fs?s%3Fs"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"morning exercisers lost significantly more weight","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" than afternoon and early evening exercises, despite minimal differences in energy balance. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"3. Get Your Sleep on Track","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"You may be focused on food and exercise, but healthy sleep habits are ","nodeType":"text"},{"data":{"uri":"https://www.trainwithkickoff.com/blog/exercise-vs-nutrition"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"crucial to weight loss","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", too.","nodeType":"text"},{"data":{"uri":"https://www.sleepfoundation.org/physical-health/weight-loss-and-sleep"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"Poor sleep","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" can contribute to:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"https://academic.oup.com/jcem/article/95/6/2963/2598810"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"Insulin resistance","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The disruption of ","nodeType":"text"},{"data":{"uri":"https://diabetesjournals.org/diabetes/article/63/6/1860/34298/Circadian-Misalignment-Augments-Markers-of-Insulin"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"circadian rhythms","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Increased ","nodeType":"text"},{"data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S088915911400470X"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"inflammation","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whatâs more, if you donât sleep enough, you ","nodeType":"text"},{"data":{"uri":"https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.0010062"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"might feel hungrier","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and end up eating more that day. You might also be tempted to skip your scheduled workout because you donât have the energy. If you stay up late at night, you could also be tempted to eat midnight snacks. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"For optimal sleep:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Keep a regular sleep schedule with similar sleep and wake times","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Block light with blinds or room-darkening curtains ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Turn screens off an hour before bedtime ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Avoid eating right before bed ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Go outside shortly after waking up in the morning to expose your eyes to natural light ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"If your mind races when your head hits the pillow or you wake up and have trouble falling back asleep, listen to a guided meditation or try one of these breathing techniques:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"4-7-8 breathing","nodeType":"text"},{"data":{},"marks":[],"value":": Inhale through your nose for four seconds. Hold your breath for seven seconds. Exhale through your mouth for eight seconds. Repeat these steps for a few minutes or until youâre relaxed.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Box breathing","nodeType":"text"},{"data":{},"marks":[],"value":": Inhale for four seconds. Hold the air in your lungs for four seconds. Exhale for four seconds. Hold your lungs empty for four seconds. Repeat these steps for a few minutes or until youâre relaxed. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Deep breathing (aka belly breathing) stimulates the parasympathetic nervous system, which regulates your heartbeat, blood flow, breathing, and digestion. Rapid, shallow breaths taken from the chest can signal a stress response â ever notice how your breaths are short and shallow when you wake up from a vivid nightmare? Calm your nerves with slow and deep breaths.  ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"4. Employ an Expert  ","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Weight loss success can be complicated but you donât have to go at it alone.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âWork with a team of professionals that are dedicated to your well being and success,â said Musleh. âThis includes your doctor, dietitian, health coach, and physical trainer.â ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"These professionals will help you determine exactly what type of plan would work for you. No diet or exercise routine is the same for everyone and a customized program and accountability partner may be what you need.  ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âEach person is unique and they have to understand their own issues, motivations, and their own willingness to make lifestyle changes for health,â said Gomer. âItâs hard in our culture where most people are surrounded by a ton of temptations every day around highly processed foods and alcohol.â
29","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Research supports the model of a coach-supported weight loss program. One analysis of 828 participants in a weight loss program showed that the users who used the platform with coaching help ","nodeType":"text"},{"data":{"uri":"https://www.jmir.org/2021/6/e26421/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"lost more weight","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" than those who used the platform only. Another study showed that app users who received two months of dietary coaching by a certified nutritionist ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6052929/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"lost significantly more weight","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" than the control group. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whatâs more, studies show that slower weight loss results in more ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5702468/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"favorable body composition","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", or greater ","nodeType":"text"},{"data":{"uri":"http://gradual"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"reductions in fat mass","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and body fat percentage. Avoid a restrict-lose-regress-gain cycle. Take the time to discover the ","nodeType":"text"},{"data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S019566632100091X"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"underlying habit associations","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" that trigger the behaviors that lead to weight gain. An experienced professional can guide you to uncover invaluable insights that lead to your long-term weight loss success.   ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":" ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"}}}],"metaTitle":"Learn to eat, exercise, sleep, and live better | Kickoff Blog","metaDescription":"Expert fitness, nutrition, \u0026 wellness advice from the certified trainers at Kickoff and our partners."}},"footer":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"32txbvq7XHe988Xo0fTKsA","type":"Entry","createdAt":"2022-11-22T23:00:51.638Z","updatedAt":"2022-11-22T23:00:51.638Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":14,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogFooter"}},"locale":"en-US"},"fields":{"name":"Blog Footer","links":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1zvU6AZhM7uxIILBt4L6Nz","type":"Entry","createdAt":"2022-11-22T23:27:28.465Z","updatedAt":"2022-11-22T23:27:28.465Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"links"}},"locale":"en-US"},"fields":{"name":"How it Works","text":"How it works","url":"/#how-it-works"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"49dJWEop6IXmATMGtsAsRI","type":"Entry","createdAt":"2022-11-22T23:27:32.769Z","updatedAt":"2022-11-22T23:27:32.769Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"links"}},"locale":"en-US"},"fields":{"name":"Pricing","text":"Pricing","url":"/#pricing"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3yK3k0asKqRlB8FgTVChYC","type":"Entry","createdAt":"2022-11-22T23:27:36.373Z","updatedAt":"2022-11-22T23:27:36.373Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"links"}},"locale":"en-US"},"fields":{"name":"Success Stories","text":"Success Stories","url":"/#success-stories"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"2YwbxOwDOU0AP4k8rUgrFi","type":"Entry","createdAt":"2022-11-22T23:27:41.060Z","updatedAt":"2022-11-22T23:27:41.060Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"links"}},"locale":"en-US"},"fields":{"name":"Blog","text":"Blog","url":"/blog"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1rRy9kesTC8XNFLvkOgY2w","type":"Entry","createdAt":"2022-11-22T23:27:45.392Z","updatedAt":"2022-11-22T23:27:45.392Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"links"}},"locale":"en-US"},"fields":{"name":"Careers","text":"Careers","url":"https://jobs.lever.co/Kickoff"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1jRCWQtZqMpokWkTnUBlFx","type":"Entry","createdAt":"2022-11-22T23:27:49.843Z","updatedAt":"2022-11-22T23:27:49.843Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"links"}},"locale":"en-US"},"fields":{"name":"FAQs","text":"FAQs","url":"/faqs"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1u1BlCQ6Gk4uVD0fwO2sEN","type":"Entry","createdAt":"2022-11-22T23:27:54.026Z","updatedAt":"2023-11-28T18:02:42.337Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"links"}},"locale":"en-US"},"fields":{"name":"Gifts","text":"Gifts","url":"http://trainwithkickoff-1.hubspotpagebuilder.com/remote-personal-training-gift-subscriptions-0"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4FRC8HrtAkzyGOgE7ZoNwm","type":"Entry","createdAt":"2022-11-22T23:27:58.479Z","updatedAt":"2022-11-22T23:27:58.479Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"links"}},"locale":"en-US"},"fields":{"name":"Corporate Wellness","text":"Corporate Wellness","url":"http://trainwithkickoff-1.hubspotpagebuilder.com/corporatewellness-0"}}],"ctaButtonText":"Get Started","socialLinks":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"7fqYUXWkt1H90r6WQCn0GX","type":"Entry","createdAt":"2022-11-22T23:28:03.410Z","updatedAt":"2022-11-22T23:28:03.410Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"links"}},"locale":"en-US"},"fields":{"name":"Facebook","text":"Facebook","url":"https://www.facebook.com/trainwithkickoff"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"713q4u3IQ71C0Nq0Sn0Jqp","type":"Entry","createdAt":"2022-11-22T23:28:07.141Z","updatedAt":"2022-11-22T23:28:07.141Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"links"}},"locale":"en-US"},"fields":{"name":"Instagram","text":"Instagram","url":"https://www.instagram.com/trainwithkickoff"}}],"email":"[email protected]"}},"categories":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1aHZ0E91JuBn3jKmS8A1MM","type":"Entry","createdAt":"2022-11-09T20:44:22.084Z","updatedAt":"2022-11-18T17:29:27.925Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Workout Tips","slug":"workout-tips","featured":true,"parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3NtEoo5GQvd5Z6mZuZIJVN","type":"Entry","createdAt":"2022-11-09T20:44:22.111Z","updatedAt":"2022-12-03T18:58:37.108Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Fitness","slug":"fitness"}}}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4oVE1mpQeH7tcgBgJCQxQy","type":"Entry","createdAt":"2022-11-09T20:44:22.061Z","updatedAt":"2022-11-18T17:29:43.548Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Lose Weight","slug":"lose-weight","featured":true,"parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1aHZ0E91JuBn3jKmS8A1MM","type":"Entry","createdAt":"2022-11-09T20:44:22.084Z","updatedAt":"2022-11-18T17:29:27.925Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Workout Tips","slug":"workout-tips","featured":true,"parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3NtEoo5GQvd5Z6mZuZIJVN","type":"Entry","createdAt":"2022-11-09T20:44:22.111Z","updatedAt":"2022-12-03T18:58:37.108Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Fitness","slug":"fitness"}}}}}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4v8A2P1o9DEsLROMzQorsK","type":"Entry","createdAt":"2022-11-09T20:44:21.983Z","updatedAt":"2022-12-03T18:57:02.904Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Get Motivated","slug":"stories","featured":true,"parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"25lAdzjO1FfAwQutG5i6b8","type":"Entry","createdAt":"2022-11-09T20:44:22.014Z","updatedAt":"2022-12-03T18:58:45.180Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Habits","slug":"habits"}}}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"6ynW0RNh6OKDziamZhmEON","type":"Entry","createdAt":"2022-11-09T20:44:21.864Z","updatedAt":"2022-12-03T18:51:05.043Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Run More","slug":"running","featured":true,"parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3NtEoo5GQvd5Z6mZuZIJVN","type":"Entry","createdAt":"2022-11-09T20:44:22.111Z","updatedAt":"2022-12-03T18:58:37.108Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Fitness","slug":"fitness"}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1Lt4RcOg2ESvJM2GQ9ZvJX","type":"Asset","createdAt":"2020-04-23T17:01:34.554Z","updatedAt":"2020-04-23T17:01:34.554Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":1,"locale":"en-US"},"fields":{"title":"Running workout","description":"Running workout","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/1Lt4RcOg2ESvJM2GQ9ZvJX/a499e3619b3a96ebe4a5eaabc44bdd30/flo-karr-HyivyCRdz14-unsplash.jpg","details":{"size":108067,"image":{"width":640,"height":960}},"fileName":"flo-karr-HyivyCRdz14-unsplash.jpg","contentType":"image/jpeg"}}}}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1f97LcqXqgnpEqK6EzT8ek","type":"Entry","createdAt":"2022-11-09T20:44:21.741Z","updatedAt":"2022-12-03T19:02:17.340Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":10,"revision":4,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Improve Mental Health","slug":"mental-health","featured":true,"parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"25lAdzjO1FfAwQutG5i6b8","type":"Entry","createdAt":"2022-11-09T20:44:22.014Z","updatedAt":"2022-12-03T18:58:45.180Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Habits","slug":"habits"}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"2MIBFqvrlreWH6tmoqfFC3","type":"Asset","createdAt":"2022-11-02T17:14:40.844Z","updatedAt":"2022-11-02T17:14:40.844Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"Mental health matters","description":"block letters spell out \"mental health matters\"","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/2MIBFqvrlreWH6tmoqfFC3/d5e0ada17563fb44d3532324a1a79a5e/marcel-strauss-fzqxoFJytiE-unsplash.jpg","details":{"size":1420273,"image":{"width":3586,"height":2244}}
29,"fileName":"marcel-strauss-fzqxoFJytiE-unsplash.jpg","contentType":"image/jpeg"}}}}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"66TcfTu2zX7oLlDxay5TB0","type":"Entry","createdAt":"2022-11-09T20:44:21.327Z","updatedAt":"2022-12-03T18:57:20.145Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Eat Better","slug":"eat-better","featured":true,"parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"482i3cdHzEr1mDU5LTiZhd","type":"Entry","createdAt":"2022-11-09T20:44:22.037Z","updatedAt":"2022-12-03T18:58:29.869Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Nutrition","slug":"nutrition"}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3OR9xIXYMxd4zoz73JMHJT","type":"Asset","createdAt":"2022-10-28T20:08:15.478Z","updatedAt":"2022-10-28T20:08:15.478Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":1,"locale":"en-US"},"fields":{"title":"Healthy Eating","description":"A bowl of yogurt topped with fruit and seeds on a cutting board with a cup of coffee and a sliced avocado. A platter of whole foods is nearby with cut fruit and vegetables and other healthy foods.","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3OR9xIXYMxd4zoz73JMHJT/8821eaa500387f033ae0bcd62c742da3/brooke-lark-nTZOILVZuOg-unsplash.jpg","details":{"size":2417266,"image":{"width":5179,"height":3727}},"fileName":"brooke-lark-nTZOILVZuOg-unsplash.jpg","contentType":"image/jpeg"}}}}}],"experts":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"5ZDV2wQRpUXIPB6fBoQujw","type":"Entry","createdAt":"2022-11-02T16:58:46.577Z","updatedAt":"2023-04-06T17:32:34.182Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":36,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author","expert"],"name":"Lisa Andrews MEd, RD, LD","slug":"lisa-andrews","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4XHkJrcvGMozYphzgsJPol","type":"Asset","createdAt":"2023-04-06T17:05:29.898Z","updatedAt":"2023-04-06T17:05:29.898Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Lisa Andrews, RD, author photo","description":"","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/4XHkJrcvGMozYphzgsJPol/9d7583acfc7e62c4e93cba74a771e525/author_bio_image_488x650__1_.jpg","details":{"size":49474,"image":{"width":488,"height":650}},"fileName":"author bio image 488x650 (1).jpg","contentType":"image/jpeg"}}},"bio":"Lisa Andrews is a registered dietitian with over 30 years of experience in clinical, community, and culinary nutrition. She owns and operates Sound Bites Nutrition in Cincinnati, OH. Lisa has authored three cookbooks and created Lettuce Beet Hunger, a line of food pun merchandise that supports those suffering from food insecurity.","education":["Youngstown State University, BS in Applied Science (Dietetics)","University of Cincinnati, MEd in Nutrition \u0026 Dietetics"],"specialties":["Wellness","Weight loss","Pre-diabetes","Meal planning","Gastrointestinal nutrition","Celiac disease","Cancer nutrition","Cardiac nutrition","Arthritis, anti-inflammatory diets"],"activitiesAndHonors":["Board member, Kennedy Heights Arts Center","Medical Board Member, Cancer Support Community","Ohio Recognized Dietitian of the Year, 2017","Ohio Recognized You
29ng Dietitian of the Year, 2002","Past president, chair on professional issues and media chair for the Ohio Academy of Nutrition \u0026 Dietetics","Ohio House of Delegate to the Academy of Nutrition \u0026 Dietetics"],"facebookUrl":"https://facebook.com/soundbitesnutritionllc","instagramUrl":"https://www.instagram.com/nutrigirl/","twitterUrl":"https://twitter.com/nutrigirl","personalWebsiteUrl":"https://www.soundbitesnutrition.com"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"25A7OEVHxNEpZkMFbzRfCJ","type":"Entry","createdAt":"2022-11-02T19:30:07.598Z","updatedAt":"2023-03-21T18:33:38.298Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":31,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author","expert"],"name":"Rachel MacPherson, CPT","slug":"rachel-macpherson","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4NS1sVacBQDGJnbyfVLQjI","type":"Asset","createdAt":"2022-11-02T19:20:03.548Z","updatedAt":"2022-11-02T19:20:03.548Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"locale":"en-US"},"fields":{"title":"Rachel MacPherson","description":"A headshot of author and ACE-certified personal trainer Rachel MacPherson","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/4NS1sVacBQDGJnbyfVLQjI/464301ceef3a135ed4c5face494b5a18/Rachel_MacPherson_Profile.jpg","details":{"size":679384,"image":{"width":2000,"height":2000}},"fileName":"Rachel_MacPherson_Profile.jpg","contentType":"image/jpeg"}}},"bio":"As a lifelong health and fitness enthusiast with 15 years of experience, Rachel is passionate about cutting through fads and noise. Her aim is to clearly communicate health information with actionable, science-based advice. She wants clients to come away knowing what to do next, and feeling like someone out there is in their corner.\n\nRachel is a professional writer and certified personal trainer with additional certifications including nutrition, prenatal/postpartum exercise, and pain-free performance.","education":["ACE Certified Personal Trainer (ACE-CPT)","PN1 Certified Nutrition Coach","PN Macros-Based Coaching Specialist","Certified Pain-Free Performance Specialist","GGS Certified Prenatal/Postpartum Coach"],"specialties":["Exercise nutrition","Strength training and weight lifting","Muscle building","Pregnancy and post-partum fitness","Macronutrient-based diet planning","Stress management","Injury prevention and recovery","Healthy weight balance","Body image and body acceptance"],"activitiesAndHonors":["Weightlifting","Jiu-jitsu","Hiking","Softball","Dodgeball","Kickboxing"],"twitterUrl":"https://twitter.com/rachelmacphers9"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"5Uml6ytIHaNiKULbyVvgD8","type":"Entry","createdAt":"2023-02-16T18:13:35.473Z","updatedAt":"2023-02-16T18:13:35.473Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":24,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author","expert"],"name":"Melissa Mitri, MS, RD","slug":"melissa-mitri","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"5vCuSNuWS6Ri8VY3Udy0XK","type":"Asset","createdAt":"2023-02-16T18:10:02.738Z","updatedAt":"2023-02-16T18:10:02.738Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Melissa Mitri","description":"","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/5vCuSNuWS6Ri8VY3Udy0XK/431c7ce70305dcf712edc97e5558ec8a/Melissa_Mitri.jpg","details":{"size":33962,"image":{"width":488,"height":650}},"fileName":"Melissa Mitri.jpg","contentType":"image/jpeg"}}},"bio":"Melissa Mitri is a registered dietitian with over 17 years of experience in the nutrition field. Melissa owns Melissa Mitri Nutrition, a brand where she serves as a weight loss expert, private practice dietitian, and content writer for wellness brands. As an expert content writer, Melissa specializes in creating engaging health content to inspire you to take charge of your own health.","excerpt":"Melissa Mitri is a registered dietitian with over 17 years of experience in the nutrition field. Melissa owns Melissa Mitri Nutrition.","education":["The University of Connecticut, Storrs, BS in Nutrition \u0026 Dietetics","University of Saint Joseph, MS in Nutrition \u0026 Wellness Studies"],"specialties":["Weight loss","Habit change","Wellness","Physical fitness/sports nutrition","Womenâs health","Prenatal/postpartum nutrition","Supplements"],"activitiesAndHonors":["Connecticut Recognized You
29ng Dietitian of the Year, 2010","Current Past-President, Connecticut Academy of Nutrition \u0026 Dietetics, 2023","Public Policy Chair, Connecticut Academy of Nutrition \u0026 Dietetics, 2011-2014","Membership Chair, Connecticut Academy of Nutrition \u0026 Dietetics, 2008-2009"],"facebookUrl":"https://www.facebook.com/melissamitriRD ","linkedInUrl":"https://www.linkedin.com/in/melissa-mitri-ms-rd-9539789/ ","personalWebsiteUrl":"https://melissamitri.com/"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"184u0n0nS4adp3UAKnQDsW","type":"Entry","createdAt":"2023-01-11T01:06:18.962Z","updatedAt":"2023-01-11T01:06:18.962Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author","expert"],"name":"Lisa Selby","slug":"lisa-selby","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3hRaKEYNWAJjJUNWYflZTY","type":"Asset","createdAt":"2023-01-11T01:02:14.533Z","updatedAt":"2023-01-11T01:02:14.533Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"Lisa Selby","description":"A photo of author and running expert Lisa Selby","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3hRaKEYNWAJjJUNWYflZTY/939d13cdf62e8353bc11efd9f8153055/Lisa_Selby.jpg","details":{"size":76387,"image":{"width":488,"height":650}},"fileName":"Lisa Selby.jpg","contentType":"image/jpeg"}}},"bio":"Lisa Selby is a VDOT and RRCA certified running coach with 10 years of experience helping other runners work towards their goals. She has been running for over 20 years and has completed 7 full marathons, 14 half-marathons, and countless other races. Lisa owns her own coaching business and blog at Mile by Mile Running, where she shares training tips and information for runners of all levels. ","education":["Loyola College in Maryland, BA in Psychology, Minor in Communications","Towson University, MA in Counseling Psychology","RRCA Coaching Certification","VDOT Coaching Certification"],"specialties":["Coaching for the 5k, 10k, Half-Marathon and Marathon","Working with new runners and postpartum runners","Mental training for runners"],"facebookUrl":"https://www.facebook.com/milebymileblog","instagramUrl":"http://instagram.com/milebymile","twitterUrl":"https://twitter.com/milebymilerun","personalWebsiteUrl":"https://www.milebymileblog.com/"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3OHXvxvwvy9soujO6rqZ84","type":"Entry","createdAt":"2022-11-02T18:27:31.022Z","updatedAt":"2022-12-02T20:36:30.409Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author","expert"],"name":"Kelly O'Mara","slug":"kelly-omara","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"7Jl8kjOjq5y7QRPc0LYVxy","type":"Asset","createdAt":"2022-11-02T18:14:50.593Z","updatedAt":"2022-11-02T18:14:50.593Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"Kelly O'Mara","description":"Headshot of author Kelly O'Mara","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/7Jl8kjOjq5y7QRPc0LYVxy/fc1300c7f2d0b882051eb958293ad81f/Kelly_Omara.jpeg","details":{"size":480364,"image":{"width":1920,"height":1920}},"fileName":"Kelly Omara.jpeg","contentType":"image/jpeg"}}},"bio":"\nKelly is the former editor-in-chief of Triathlete Magazine and a former pro triathlete. She currently runs the newsletter Triathlonish.","education":["University of California, Berkeley, BA, summa cum laude, International Political Economics","University of Southern California, MA, Sports Reporting, Annenberg Fellowship"],"specialties":["triathlon","running","cycling","swimming","endurance training"],"activitiesAndHonors":["2020 Outstanding Media Contribution - Women in Triathlon Awards","Olympic torchbearer","Pacific Grove Triathlon course record "],"facebookUrl":"https://www.facebook.com/kellydunleavy","instagramUrl":"https://www.instagram.com/kellydomara/","twitterUrl":"https://twitter.com/kellydomara","personalWebsiteUrl":"https://www.triathlonish.com/"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"ZzX9adKG7CubevHDaBaFf","type":"Entry","createdAt":"2022-10-27T18:55:45.774Z","updatedAt":"2022-12-01T19:35:04.824Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":4,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["expert","author"],"name":"Rudolf Alviedo, PT, DPT","slug":"rudolf-alviedo","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1AO2N3U7mRVgelv4rXU3PK","type":"Asset","createdAt":"2022-10-27T18:51:19.202Z","updatedAt":"2022-10-27T18:51:19.202Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Rudolf Alviedo, PT, DPT","description":"Headshot of Rudolf Alviedo, PT, DPT","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/1AO2N3U7mRVgelv4rXU3PK/111af2e8fd15e756910c57d817904a62/Rudolf_Alviedo.jpeg","details":{"size":12796,"image":{"width":300,"height":300}},"fileName":"Rudolf Alviedo.jpeg","contentType":"image/jpeg"}}},"bio":"I have worked as a physical therapist since 2010 and I've worked in nearly every setting in my profession: outpatient orthopedics, inpatient rehabilitation centers, and acute care hospitals. ","excerpt":"I hold a Doctorate of Physical Therapy from the University of Central Florida. I have worked as a physical therapist since 2010 and I've worked in nearly every setting in my profession: outpatient orthopedics, inpatient rehabilitation centers, and acute care hospitals. ","education":["Bachelors in Psychology from the University of Florida","Doctorate of Physical Therapy from the University of Central Florida"],"specialties":["Neuro Rehab","Post-operative Orthopedics","Manual Therapy","Geriatrics"],"activitiesAndHonors":["Weightlifting","Martial Arts","Yoga"],"linkedInUrl":"https://www.linkedin.com/in/rudolf-alviedo-pt-dpt-0aa1a1b6/"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"6qQvUgbz5aYjDq0iXML53U","type":"Entry","createdAt":"2022-11-03T20:08:44.487Z","updatedAt":"2022-11-03T20:08:44.487Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":11,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author","expert"],"name":"Alexandra Ginos, MBA, RD, CSP","slug":"alexandra-ginos","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"RSBoMJXCN5tUUtRaDvj0a","type":"Asset","createdAt":"2022-11-03T20:06:55.719Z","updatedAt":"2022-11-03T20:06:55.719Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"Alexandra Ginos, MBA, RD, CSP","description":"A headsh
29ot of registered dietitian and author Alex Ginos","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/RSBoMJXCN5tUUtRaDvj0a/e0669ec61e4b3464589a4db38029d978/Alexandra_Ginos.jpeg","details":{"size":81349,"image":{"width":428,"height":640}},"fileName":"Alexandra Ginos.jpeg","contentType":"image/jpeg"}}},"bio":"Alex is a registered dietitian with more than 11 years of experience in nutrition and wellness. She has a specialty certification in pediatric nutrition but loves to work with people of all ages.","education":["University of Illinois, BS, Food Science \u0026 Human Nutrition","Webster University, MBA"],"specialties":["nutrition","pediatric nutrition","health ","wellness"],"activitiesAndHonors":["running","hiking","yoga"]}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"2EGRAuhBAI51EF2UQb4ilG","type":"Entry","createdAt":"2022-11-02T20:06:40.796Z","updatedAt":"2022-11-02T20:06:40.796Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author","expert"],"name":"Jackie Moncada","slug":"jackie-moncada","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"5cXgYdjw4WsOc6nDQr8JIc","type":"Asset","createdAt":"2022-11-02T20:00:43.733Z","updatedAt":"2022-12-01T21:52:11.679Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":9,"revision":2,"locale":"en-US"},"fields":{"title":"Jackie Moncada","description":"A headshot of author Jackie Moncada","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/5cXgYdjw4WsOc6nDQr8JIc/8fff58c4625823eaf76a94c215d73e99/Jackie_Moncada.jpg","details":{"size":45284,"image":{"width":488,"height":650}},"fileName":"Jackie Moncada.jpg","contentType":"image/jpeg"}}},"bio":"Jackie is a freelance wellness writer and health coach passionate about helping others reach their unique wellness goals. She specializes in hormone health, stress management, Functional Medicine, mindful eating, and more. ","education":["Kean University, BA, Journalism","Institute for Integrative Nutrition, Certified Health Coach","Trinity School of Natural Health, Natural Health certificate","School of Applied Functional Medicine, Level 1 Functional Medicine Training","Certified in Yoga, 100-hour training from MindBodyGreen"],"specialties":["holistic health","weight loss","stress management","hormone health","wellness coaching"],"activitiesAndHonors":["yoga","hiking"],"facebookUrl":"https://www.facebook.com/Jackiemoncadawellness/","instagramUrl":"https://www.instagram.com/_jackiemoncada/"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"37E8aFmZNP4eEFEWAuWQMH","type":"Entry","createdAt":"2022-11-02T19:57:38.524Z","updatedAt":"2022-11-02T19:57:44.519Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":20,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author","expert"],"name":"Nsisong Asanga, MD, MPH, FETP","slug":"nsisong-asanga","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"54B3glNy7rvm3msCgtl7QO","type":"Asset","createdAt":"2022-11-02T19:50:18.938Z","updatedAt":"2023-02-15T22:46:50.465Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":3,"locale":"en-US"},"fields":{"title":"Nsisong Asanga","description":"A headshot of physician and author Nsisong Asanga","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/54B3glNy7rvm3msCgtl7QO/53a5d34aabbf79437a577c7a0165c879/Screenshot_20220714-011739_Twitter__2_.jpg","details":{"size":154670,"image":{"width":1031,"height":1078}},"fileName":"Screenshot_20220714-011739_Twitter (2).jpg","contentType":"image/jpeg"}}},"bio":"Dr. Nsisong Asanga is a physician and freelance writing consultant with work published by WebMD, VeryWell Health, Healthline, SELF, Parents, Insider and other platforms. ","education":["Ahmadu Bello University, Master of Public Health","University of Washington, certificate in Leadership \u0026 Management in Health ","University of Melbourne, certificate in Health System Strengthening","University of London, London School of Hygiene and Tropical Medicine"],"specialties":["field epidemiology","medicine","public health"],"activitiesAndHonors":["Prohealth International physician","UNICEF Health Trainer"],"twitterUrl":"https://twitter.com/NCbassey"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"14SISgHhSnrOxxXvbBDpa1","type":"Entry","createdAt":"2022-11-02T19:00:07.809Z","updatedAt":"2022-11-02T19:00:07.809Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author","expert"],"name":"Crystal Fenton","slug":"crystal-fenton","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1zjI5DJc8zYvzrshNsjZN8","type":"Asset","createdAt":"2022-11-02T18:54:37.233Z","updatedAt":"2022-12-02T20:38:24.307Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":2,"locale":"en-US"}
29,"fields":{"title":"Crystal Fenton","description":"A headshot of yoga expert and author Crystal Fenton","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/1zjI5DJc8zYvzrshNsjZN8/8598f6db8792080f1c35b4e5f8911485/Crystal_Fenton.jpg","details":{"size":51490,"image":{"width":488,"height":650}},"fileName":"Crystal Fenton.jpg","contentType":"image/jpeg"}}},"bio":"Crystal Fenton is a freelance journalist, author of *The Healing Power of the Pineal Gland: Exercises and Meditations to Detoxify, Decalcify, and Activate Your Third Eye Chakra*, Simon \u0026 Schuster, March '22 and E-RYT®200 YACEP® Yoga Instructor. She has decades of editorial experience covering print, digital, and on-air content for top tier publications including *Yoga Journal*, *Newsweek*, MLB.com and more. As a yoga instructor, she specializes in first responders, professional athletes, advanced anatomy, pre- and post-natal, trauma informed, breathwork, and custom-curated sessions to address and treat individual students' unique needs.","education":["Boston University, BA, English Language \u0026 Literature, Journalism"],"specialties":["yoga","breathwork"],"instagramUrl":"https://www.instagram.com/cf912/"}}],"isHomepage":true,"editorialIntegrity":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3lwF7GVP8blmFQHZt1AV22","type":"Entry","createdAt":"2022-11-07T19:05:15.954Z","updatedAt":"2022-11-21T18:05:43.026Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":48,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"editorialIntegrity"}},"locale":"en-US"},"fields":{"title":"Use this for Editorial Integrity Link","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our content strives to support, inform, and motivate you to meet your health goals. We want to be your trusted source of expert- and science-backed info dispensed in simple, actionable ways. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/editorial-guidelines"},"content":[{"nodeType":"text","value":"Read our Editorial Guidelines","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}}},"latestPosts":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"78gAjN4cakgKmw7Bb9gBUr","type":"Entry","createdAt":"2023-05-12T19:06:50.512Z","updatedAt":"2023-05-12T20:54:06.348Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":124,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"newBlogPost"}},"locale":"en-US"},"fields":{"title":"Get In Shape From Home With These Bodyweight-only Exercises","slug":"get-in-shape-from-home","metaDescription":"Want to get in shape without ever leaving your home or spending money on equipment? Learn where to start with these bodyweight-only exercises! ","date":"2023-05-12","author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4ar0YlGGxBHQqWvFLz6efQ","type":"Entry","createdAt":"2023-02-20T17:26:16.237Z","updatedAt":"2023-02-20T17:26:16.237Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":21,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author"],"name":"Alex Prestegard, CPT, NASM","slug":"alex-prestegard","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3vYsEbVuUSFUtDmLf9YLEy","type":"Asset","createdAt":"2023-02-20T17:06:20.552Z","updatedAt":"2023-02-20T17:06:20.552Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Prestegard headshot","description":"","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3vYsEbVuUSFUtDmLf9YLEy/34980b8d72210887a72e4cd1a86e6070/Alex_Prestegard.jpg","details":{"size":28087,"image":{"width":488,"height":650}},"fileName":"Alex Prestegard.jpg","contentType":"image/jpeg"}}},"bio":"As a certified personal trainer and former competitive gymnast, Alex has had a passion for health and fitness for most of her life. She runs her own online coaching business, and trains clients with various goals in-person in Miami, FL. Her mission is to deliver a personally-tailored, straightforward, and evidence-based approach to her clients' goals, and support them in every obstacle along the way. Alex wishes to help each of her clients develop a sense of pride and confidence in themselves and their bodies.","education":["University of North Carolina - Chapel Hill, BS in Exercise \u0026 Sports Science and Psychology","NASM Certified Personal Trainer (NASM-CPT)","Level 1 \u0026 2 Performance Nutrition Coach"],"specialties":["weight loss","exercise nutrition","hypertrophy","pregnancy \u0026 postpartum fitness","strength training, weight lifting","habit change","body image","body acceptance"],"activitiesAndHonors":["weight lifting","hiking \u0026 backpacking","skiing","cooking"],"personalWebsiteUrl":"www.alexprestegard.com"}},"editorialIntegrity":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3lwF7GVP8blmFQHZt1AV22","type":"Entry","createdAt":"2022-11-07T19:05:15.954Z","updatedAt":"2022-11-21T18:05:43.026Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":48,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"editorialIntegrity"}},"locale":"en-US"},"fields":{"title":"Use this for Editorial Integrity Link","content":{"
29nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our content strives to support, inform, and motivate you to meet your health goals. We want to be your trusted source of expert- and science-backed info dispensed in simple, actionable ways. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/editorial-guidelines"},"content":[{"nodeType":"text","value":"Read our Editorial Guidelines","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4uHLnQAQWjJ6yQlgWtQSDx","type":"Asset","createdAt":"2023-05-12T20:53:54.482Z","updatedAt":"2023-05-12T20:54:01.650Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":9,"revision":2,"locale":"en-US"},"fields":{"title":" Get In Shape From Home With These Bodyweight-only Exercises","description":"Source: Mart Production / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/4uHLnQAQWjJ6yQlgWtQSDx/f8bc50df46a4324c9700c4d13afcfacf/blog_feature_article_image_757x426_-_2023-05-12T165255.328.jpg","details":{"size":33861,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-05-12T165255.328.jpg","contentType":"image/jpeg"}}},"categories":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3NtEoo5GQvd5Z6mZuZIJVN","type":"Entry","createdAt":"2022-11-09T20:44:22.111Z","updatedAt":"2022-12-03T18:58:37.108Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Fitness","slug":"fitness"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4oVE1mpQeH7tcgBgJCQxQy","type":"Entry","createdAt":"2022-11-09T20:44:22.061Z","updatedAt":"2022-11-18T17:29:43.548Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Lose Weight","slug":"lose-weight","featured":true,"parent":{"sys":{"type":"Link","linkType":"Entry","id":"1aHZ0E91JuBn3jKmS8A1MM"}}}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}}
29,"id":"1iNKW8fSXIqhQo9FjkBHET","type":"Entry","createdAt":"2022-12-03T19:26:16.662Z","updatedAt":"2022-12-03T19:26:16.662Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Get in Shape","slug":"get-in-shape","featured":false,"parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3NtEoo5GQvd5Z6mZuZIJVN","type":"Entry","createdAt":"2022-11-09T20:44:22.111Z","updatedAt":"2022-12-03T18:58:37.108Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Fitness","slug":"fitness"}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4lIomncr0gxVp7EwycqEEx","type":"Asset","createdAt":"2022-12-03T19:26:09.221Z","updatedAt":"2022-12-03T19:26:09.221Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Get in shape, together","description":"","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/4lIomncr0gxVp7EwycqEEx/4c044cd045d117dd6f5ea1a2627c530d/anupam-mahapatra-Vz0RbclzG_w-unsplash.jpg","details":{"size":3294963,"image":{"width":6000,"height":4000}},"fileName":"anupam-mahapatra-Vz0RbclzG_w-unsplash.jpg","contentType":"image/jpeg"}}}}}],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Ready to start your fitness journey but lack the time or money to get into a gym? Or perhaps you find the gym too intimidating and donât feel comfortable learning the ropes with an audience? ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Well, I have great news for you: you donât need a gym to get in shape! ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If the COVID pandemic taught us anything about exercise, itâs that you can ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"absolutely","nodeType":"text"},{"data":{},"marks":[],"value":" get a great workout from home - even without any equipment. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"A review on resistance training during the pandemic revealed that ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7358585/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"strength and muscle gains","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" can be achieved with a light or even no external load, especially with high repetitions, full range of motion and maximal muscle contraction. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"In plain English, this means you can use your bodyweight as a form of resistance, and so long as you perform each exercise with the appropriate effort, itâs no different than using weights or a machine. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"To be clear, this isnât just applicable for beginners - everyone can benefit from learning how to get a great workout without any equipment! With or without a gym membership, there will be times when you want to exercise but simply donât have time for the trip to the gym. Or youâre traveling leaving only your hotel furniture to leverage. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Experienced lifters may be thinking, âThereâs no way I can get a solid workout without a gym!â However, while many people were gaining weight and losing muscle gains during the pandemic, most of my clients were seeing their best results yet from home. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a virtual personal trainer, most of my clients train from home, and many do so without any equipment at all. So, I have to get creative to ensure my clients are challenged throughout ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"all","nodeType":"text"},{"data":{},"marks":[],"value":" stages of their fitness journey. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"In this article, weâll discuss some of my favorite at-home exercises, how to modify them as you progress and how to utilize your home itself to enhance your workouts. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Lower Body Strength Exercises","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are myriad options for training your legs from home. Letâs take a look at a few of them:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"code"}],"value":"1.","nodeType":"text"},{"data":{},"marks":[],"value":"Squats","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Squats are one of the best exercises to start with because they are a ","nodeType":"text"},{"data":{"uri":"https://www.trainwithkickoff.com/blog/compound-exercises"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"compound exercise","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", meaning they recruit multiple muscle groups simultaneously. They give you the most bang for your buck. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Letâs go over a few of the versatile options, working our way from easiest to most difficult. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Chair Squat","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"For this exercise, all you need is a chair or comparable elevated surface to sit upon. Think of this as training wheels for a regular squat. As these become easier, try simply tapping your butt to the chair rather than fully sitting in order to more closely emulate a âregularâ squat.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"2XKkgvDQxgERxV9y77ST5p","type":"Asset","createdAt":"2023-05-11T20:07:20.641Z","updatedAt":"2023-05-11T20:07:20.641Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"Get In Shape From Home With These Bodyweight-only Exercises","description":"Source: Roundglass Gympik","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/2XKkgvDQxgERxV9y77ST5p/b62e64a7e6f0cf5c26023516b2c03dd2/AppropriateDampJumpingbean-small.gif","details":{"size":473176,"image":{"width":400,"height":400}},"fileName":"AppropriateDampJumpingbean-small.gif","contentType":"image/gif"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Bodyweight Squat ","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"Once you feel comfortable, remove the chair and try a bodyweight squat. Try not to overthink it - itâs the same exercise just without the training wheels! If theyâre becoming easier but youâre not quite ready to progress to the next variation, make sure to utilize my tips for increasing difficulty at the end of the article.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"5VD6k9Wp81Wk3BnIC3NQBl","type":"Asset","createdAt":"2023-05-11T20:09:36.163Z","updatedAt":"2023-05-11T20:09:36.163Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Get In Shape From Home With These Bodyweight-only Exercises","description":"Source: Roundglass Gympik","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/5VD6k9Wp81Wk3BnIC3NQBl/b1bff58529e01dfc85e1eda13d4d32fa/18674f3426dc0a34f39ef1c3f248e19c.gif","details":{"size":340938,"image":{"width":480,"he
29ight":360}},"fileName":"18674f3426dc0a34f39ef1c3f248e19c.gif","contentType":"image/gif"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Single-leg Chair Squat","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"This next variation requires some balance, so make sure youâre working on a flat surface with a firm seat and wearing flat or no shoes for optimal stability.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1KiV2KJhLdwzledEPGD756","type":"Asset","createdAt":"2023-05-11T20:20:40.396Z","updatedAt":"2023-05-11T20:20:40.396Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Get In Shape From Home With These Bodyweight-only Exercises","description":"Source: Roundglass Gympik","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/1KiV2KJhLdwzledEPGD756/1a3405c2ac80b948849eec1329f6e82b/0839514a2dafcbcec25723998b3de176.gif","details":{"size":5631823,"image":{"width":728,"height":612}},"fileName":"0839514a2dafcbcec25723998b3de176.gif","contentType":"image/gif"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Bulgarian Split Squat","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"The final progression is the most advanced, so make sure to take it slow. You may want to hold on to a chair with one hand for support until you feel comfortable with the movement.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"6RLefCPAwfQaP7IUi8NGP2","type":"Asset","createdAt":"2023-05-11T20:23:22.753Z","updatedAt":"2023-05-11T20:23:22.753Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Get In Shape From Home With These Bodyweight-only Exercises","description":"Source: Roundglass Gympik","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/6RLefCPAwfQaP7IUi8NGP2/d7e411eb94a718b2dab38d5dfedd253d/GRT-2.02.BulgarianSplitSquat.webp","details":{"size":850302,"image":{"width":400,"height":400}},"fileName":"GRT-2.02.BulgarianSplitSquat.webp","contentType":"image/webp"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"code"}],"value":"2.","nodeType":"text"},{"data":{},"marks":[],"value":"Lunges ","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"One of the best ways to get the most from your home workouts is incorporating single-leg exercises. Think about it: your entire bodyweight is loaded onto one leg. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Static Lunge ","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"If youâre a beginner, start with this variation. If you have trouble balancing, put one hand on a chair or countertop for support. Just make sure that youâre not using that arm to pull yourself up - itâs only there for support. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"2h6DojBzhUE0NNipfMdEQB","type":"Asset","createdAt":"2023-05-11T20:29:44.203Z","updatedAt":"2023-05-11T20:29:44.203Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Get In Shape From Home With These Bodyweight-only Exercises","description":"Source: Strength Log","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/2h6DojBzhUE0NNipfMdEQB/430f8950023b9705a188599f36f2fecc/shallow-lunges-bw.webp","details":{"size":1346422,"image":{"width":600,"height":600}},"fileName":"shallow-lunges-bw.webp","contentType":"image/webp"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Reverse Lunge","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"Once youâre confident in your ability to balance in a lunge position, try a more dynamic variation. Again, donât he
29sitate to use one hand to balance. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"7te5OEFvsf9cRIAOATxyK1","type":"Asset","createdAt":"2023-05-12T17:05:20.129Z","updatedAt":"2023-05-12T17:05:20.129Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Get In Shape From Home With These Bodyweight-only Exercises","description":"Source: Self","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/7te5OEFvsf9cRIAOATxyK1/9b28b5f7d2193dc35b2c3e7419c8939a/reverse-lunge-Crystal_002.gif","details":{"size":9178074,"image":{"width":750,"height":750}},"fileName":"reverse-lunge-Crystal_002.gif","contentType":"image/gif"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Forward Lunge","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"The next variation will test your balance a bit more, so take it slow. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"6yPmBLwW5gxlr5Trjr5cA5","type":"Asset","createdAt":"2023-05-12T17:06:21.313Z","updatedAt":"2023-05-12T17:06:21.313Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":" Get In Shape From Home With These Bodyweight-only Exercises ","description":"Source: Self","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/6yPmBLwW5gxlr5Trjr5cA5/755198c9bf30b424473c71a232cf0bdf/forward-lunge-Rachel_002.gif","details":{"size":9857946,"image":{"width":750,"height":750}},"fileName":"forward-lunge-Rachel_002.gif","contentType":"image/gif"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Deficit Lunge","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"Once youâve mastered the easier variations, try this advanced one. Youâll need to elevate your feet - a stair step or stepping stool is perfect. Just donât go any higher than a foot or so. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"code"}],"value":"3.","nodeType":"text"},{"data":{},"marks":[],"value":"Step-ups","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Another great single-leg exercise you can easily do from home is the step-up. All you need is a stable surface to step onto. I recommend starting with a single stair step or short stepping stool. Over time, try using higher surfaces. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"code"}],"value":"4.","nodeType":"text"},{"data":{},"marks":[],"value":"Bridges ","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now that weâve covered some great knee-dominant exercises, letâs switch gears to hip-dominant ones. Bridge variations are great because they work a material portion of the posterior chain (i.e. the backside of your body)","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you sit at a desk for most of the day, you can especially benefit from building a strong posterior chain because it improves posture and reduces the risk of low back pain. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Glute Bridge ","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"Beginners should start with this basic variation. Make sure not to overextend your hips. If you feel any pain in your lower back, you are likely overarching your back. Focus on squeezing your butt as hard as you can rather than lifting it as high as you can. \n","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3DPC4ccG4IRDBfqcSP5rgZ","type":"Asset","createdAt":"2023-05-12T17:15:25.145Z","updatedAt":"2023-05-12T17:15:25.145Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Get In Shape From Home With These Bodyweight-only Exercises","description":"Source: Goldsgym","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3DPC4ccG4IRDBfqcSP5rgZ/33b2bab73ed184a608aaf26650a7bfaa/GluteBridges-min.gif","details":{"size":720762,"image":{"width":600,"height":320}},"fileName":"GluteBridges-min.gif","contentType":"image/gif"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Single-leg Glute Bridge ","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"While this version may look tricky, its mechanics are the exact same as the previous variation. Position yourself as you would for a regular glute bridge, then lift one leg off the ground keeping it bent throughout each repetition. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4C2LYZi6PC4eFrHxCqIkxZ","type":"Asset","createdAt":"2023-05-12T17:17:52.242Z","updatedAt":"2023-05-12T17:17:52.242Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":" Get In Shape From Home With These Bodyweight-only Exercises","description":"Source: Self","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/4C2LYZi6PC4eFrHxCqIkxZ/539e81e1ff35dd0c22f92ec528d8b197/Gail-single-leg-glute-bridge.gif","details":{"size":2168299,"image":{"width":700,"height":700}},"fileName":"Gail-single-leg-glute-bridge.gif","contentType":"image/gif"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Feet-elevated Glute Bridge ","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"When youâre ready for some more range of motion, try this variation. All you need is a surface with which to elevate your feet (i.e. chair or stair step). As this gets easier, use a higher surface, but donât use anything more than a couple feet tall, as you will no longer be able to achieve optimal range of motion. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Single-leg Feet-elevated Glute Bridge ","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"Once again, letâs make it single-leg! I recommend a firm surface for greater stability.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hip Thrust ","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"Another type of bridge is the hip thrust, which targets the glutes a bit more. Find a comfortable surface that is shoulder blade-height when you sit against it. Keep your knees at about a 90-degree angle at the top of the movement and your feet flat on the ground. If your heels are lifting off the ground, you likely need to scoot your feet a bit further away. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"27ktJr8uoQRqUTgBf3HmU7","type":"Asset","createdAt":"2023-05-12T17:22:14.211Z","updatedAt":"2023-05-12T17:22:14.211Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":" Get In Shape From Home With These Bodyweight-only Exercises","description":"Source: dancemagazine","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/27ktJr8uoQRqUTgBf3HmU7/fd1fe594f046a24de165ecf4ac7cad0b/img-6.gif","details":{"size":1183643,"image":{"width":800,"height":577}},"fileName":"img-6.gif","contentType":"image/gif"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Single-leg Hip Thrust","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"Finally, the most advanced variation and my personal favorite at-home lower body exercise! Youâll want to set yourself up exactly as you would for the regular version, then slightly lift one leg off the ground keeping it bent. Get ready for some real booty burn with this one! ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3QSn7M6gUn9x3RWhtqRfLy","type":"Asset","createdAt":"2023-05-12T18:13:31.892Z","updatedAt":"2023-05-12T18:13:31.892Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":" Get In Shape From Home With These Bodyweight-only Exercises","description":"Source: The Glute Guy","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3QSn7M6gUn9x3RWhtqRfLy/5fc2e695097c60e20d4c06fd9c4c2a6d/Two_Up_One_Down_Single_Leg_Hip_Thrust_Blog_SparkVideo.gif","details":{"size":16224581,"image":{"width":720,"height":664}},"fileName":"Two_Up_One_Down_Single_Leg_Hip_Thrust_Blog_SparkVideo.gif","contentType":"image/gif"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"code"}],"value":"5.","nodeType":"text"},{"data":{},"marks":[],"value":"Calf Raises ","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Another posterior chain exercise is the calf raise. And there are plenty of at-home variations. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Standing Calf Raise","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"This is the simplest version. You can hold on to a wall, countertop or other surface for support. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"2KgkYyQt0Z4C3f7q5KstFi","type":"Asset","createdAt":"2023-05-12T18:15:27.720Z","updatedAt":"2023-05-12T18:15:27.720Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":" Get In Shape From Home With These Bodyweight-only Exercises","description":"Source: Tenor","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/2KgkYyQt0Z4C3f7q5KstFi/c6b5b7971e0048a316f2df449c468a95/calf-raise-workout.gif","details":{"size":628964,"image":{"width":329,"height":498}},"fileName":"calf-raise-workout.gif","contentType":"image/gif"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Standing Single-leg Calf Raise","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"To make things a little more challenging, try making it a single-leg version. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"6nA6UM97eIJ5MK3dJuqY9N","type":"Asset","createdAt":"2023-05-12T18:17:15.065Z","updatedAt":"2023-05-12T18:17:15.065Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":" Get In Shape From Home With These Bodyweight-only Exercises","description":"Source: bodyweightt raining arena","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/6nA6UM97eIJ5MK3dJuqY9N/bad76119924ee651a0b2580ae7e14fc2/TMA-Single-leg-calf-raises.gif","details":{"size":1341164,"image":{"width":360,"height":240}},"fileName":"TMA-Single-leg-calf-raises.gif","contentType":"image/gif"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Elevated Calf Raise","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"The next variation requires an elevated surface off of which to hang your heels to allow for a deeper stretch at the bottom of the movement. I recommend using a stair step for these. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"36tR0n7YEDsxq9vHbBF48N","type":"Asset","createdAt":"2023-05-12T18:18:18.739Z","updatedAt":"2023-05-12T18:18:18.739Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":" Get In Shape From Home With These Bodyweight-only Exercises","description":" Source: Spark People","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/36tR0n7YEDsxq9vHbBF48N/e24f743a7fdb38c3440f8748dc090083/Calf-Raises-on-Step.gif","details":{"size":76375,"image":{"width":640,"height":964}},"fileName":"Calf-Raises-on-Step.gif","contentType":"image/gif"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Elevated Single-leg Calf Raises","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"Finally, for the greatest challenge, combine the last two variations to get the elevated single-leg calf raise.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"For more detailed information on how to build your calves, check out my article: ","nodeType":"text"},{"data":{"uri":"https://www.trainwithkickoff.com/blog/how-to-build-calf-muscle"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"How to Build Killer Calves (With or Without a Gym!)","no
29deType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Upper Body Strength Exercises","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Though more challenging, an upper body workout is entirely possible if youâre intentional with every rep! ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"code"}],"value":"6.","nodeType":"text"},{"data":{},"marks":[],"value":"Push-ups ","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Push-ups are my favorite upper body exercise for at-home workouts. They can easily be modified for all experience levels - even experienced lifters! ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"In fact, a 2017 study found that when load is equated, push-ups can produce ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5812864/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"similar muscle and strength gains","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to that of the bench press exercise. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"How? Well, you can make a push-up easier by creating an incline, and make it harder by creating a decline. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"In another study, researchers estimated the ","nodeType":"text"},{"data":{"uri":"https://journals.lww.com/nsca-jscr/Fulltext/2011/10000/Kinetic_Analysis_of_Several_Variations_of_Push_Ups.31.aspx"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"percentage of bodyweight one presses","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" at different angles. Hereâs what they found:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Incline push-up (60 cm): 41%","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Kneeling push-up: 49%","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Incline push-up (30 cm): 55%","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Standard push-up: 64%","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Decline push-up (30 cm): 70%","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Decline push-up (60 cm): 74%","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"These numbers can be used as a way to quantify âloadâ for push-ups. For example, I weigh 120 pounds and currently bench press 85 pounds for ~10 reps, which is ~70% of my bodyweight. To approximate my bench press, I would choose decline push-ups (30 cm). ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now, Iâm sure these percentages arenât perfect, but they give us a general idea of how to pick a suitable variation for the exercise. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Wall Push-up","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"If youâre a beginner, this is where to start. And all you need is a wall! ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"34IHUlC5LEw8gFn44LxR1s","type":"Asset","createdAt":"2023-05-12T18:24:07.321Z","updatedAt":"2023-05-12T18:24:07.321Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":" Get In Shape From Home With These Bodyweight-only Exercises","description":" Source: Pinterest","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/34IHUlC5LEw8gFn44LxR1s/5568039674ee4c6b87b9e85c181db1cd/46bf5743497f7f39eb42b3ade9ee5236.gif","details":{"size":283724,"image":{"width":400,"height":400}},"fileName":"46bf5743497f7f39eb42b3ade9ee5236.gif","contentType":"image/gif"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Incline Push-up","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"For more difficulty, I recommend starting out your incline push-ups on a higher surface, such as a countertop or dinner table. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"71pnSbCnYHqo2gZSYo9syY","type":"Asset","createdAt":"2023-05-12T18:26:18.688Z","updatedAt":"2023-05-12T18:26:18.688Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":" Get In Shape From Home With These Bodyweight-only Exercises","description":"Source: Amante","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/71pnSbCnYHqo2gZSYo9syY/8b4bfaab7eb0807fd4e783ce4a16958a/DESKERCISE_DESK-PUSHUPS.gif","details":{"size":1257724,"image":{"width":564,"height":387}},"fileName":"DESKERCISE_DESK-PUSHUPS.gif","contentType":"image/gif"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Once you can confidently perform the exercise at that height, youâll want a lower surface, such as three to four stair steps. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3x33TjUJZRQWMFXaxaFwrV","type":"Asset","createdAt":"2023-05-12T18:51:03.040Z","updatedAt":"2023-05-12T18:51:03.040Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":" Get In Shape From Home With These Bodyweight-only Exercises","description":"Source: PureWow","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3x33TjUJZRQWMFXaxaFwrV/30ae075c6d291842a232ddd943fb6b83/how-to-do-stair-push-ups__1_.gif","details":{"size":8192409,"image":{"width":510,"height":645}},"fileName":"how-to-do-stair-push-ups (1).gif","contentType":"image/gif"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"40YzOijrTMGE2BRw57r5tL","type":"Asset","createdAt":"2023-05-12T18:52:11.547Z","updatedAt":"2023-05-12T18:52:11.547Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":" Get In Shape From Home With These Bodyweight-only Exercises","description":"Source: HEALTH TASTE VITALITY","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/40YzOijrTMGE2BRw57r5tL/4f6b3f9d0e71580102a95ed42f144683/f0ee14842e9d923710082d106c2aba52.gif","details":{"size":4325677,"image":{"width":625,"height":352}},"fileName":"f0ee14842e9d923710082d106c2aba52.gif","contentType":"image/gif"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Kneeling Push-up","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"Once youâve worked your way down to just a slight incline, itâs time to try a ground-level push-up (with a little support). This is the last step before a standard push-up! ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"5dTis2bo2xdWhijPEgc1zy","type":"Asset","createdAt":"2023-05-12T18:53:35.303Z","updatedAt":"2023-05-12T18:53:35.303Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":" Get In Shape From Home With These Bodyweight-only Exercises","description":"Source: Greatist","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/5dTis2bo2xdWhijPEgc1zy/8d29331f39f6b0c5243b5b318609cf37/GRT-1.17.RegularChestPushupOnKnees.webp","details":{"size":822416,"image":{"width":400,"height":400}},"fileName":"GRT-1.17.RegularChestPushupOnKnees.webp","contentType":"image/webp"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Push-up","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"And, of course, the classic push-up. Now that the training wheels are off, make sure to keep that core tight. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"26YFW3FEQuEcdMCh4rXNYW","type":"Asset","createdAt":"2023-05-12T18:55:45.489Z","updatedAt":"2023-05-12T18:55:45.489Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":" Get In Shape From Home With These Bodyweight-only Exercises","description":"Source: Self","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/26YFW3FEQuEcdMCh4rXNYW/c3b3d2f3366ad642f4d095229c19a508/Erica_Push-up.gif","details":{"size":10187755,"image":{"width":700,"height":700}},"fileName":"Erica_Push-up.gif","contentType":"image/gif"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Decline Push-up","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"And for the most advanced variation: the decline push-up. When regular push-ups start feeling like a breeze, itâs time to try this exercise. Start with a small decline, such as a single stair step, and work your way up to 60 cm for that 74% bodyweight load!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"5BHM80fuTDoYu2bYegLegT","type":"Asset","createdAt":"2023-05-12T18:57:11.907Z","updatedAt":"2023-05-12T18:57:11.907Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":" Get In Shape From Home With These Bodyweight-only Exercises","description":"Source: Self","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/5BHM80fuTDoYu2bYegLegT/d01dcd7f025394837fd33c6a142a47c6/decline-push-up-Amanda_092.gif","details":{"size":7150513,"image":{"width":750,"height":750}},"fileName":"decline-push-up-Amanda_092.gif","contentType":"image/gif"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"xYmmx5W3BX9ZEaR9ZCv6I","type":"Asset","createdAt":"2023-05-12T18:58:26.171Z","updatedAt":"2023-05-12T18:58:26.171Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":" Get In Shape From Home With These Bodyweight-only Exercises","description":"Source: Self","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/xYmmx5W3BX9ZEaR9ZCv6I/89eb64812030d611405829c23bcbf6a0/source.gif","details":{"size":1797382,"image":{"width":570,"height":360}},"fileName":"source.gif","contentType":"image/gif"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Dips ","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Another exercise that is perfect for home workouts is the dip because you can simply swap out an exercise bench for a couch or chair. Beginners should start with bent knees to alleviate a bit of the load. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Once youâre comfortable, try extending your legs for more of a challenge. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"code"}],"value":"8.","nodeType":"text"},{"data":{},"marks":[],"value":"Supermans","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This exercise is a great way to train the back from home. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Alternating Superman (Swimmers)","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"For a more controlled variation, alternate one arm and the opposing leg, then switch. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Superman","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"Eventually, incorporate both arms and legs simultaneously to recruit all four limbs at once. \n","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1hANlG1AFF9DtNA3PezJ6R","type":"Asset","createdAt":"2023-05-12T19:02:18.029Z","updatedAt":"2023-05-12T19:02:18.029Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":" Get In Shape From Home With These Bodyweight-only Exercises","description":"Source: Greatist","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/1hANlG1AFF9DtNA3PezJ6R/b4da91e8a7223fcc3bcda6441fc20797/18-SUPERMAN.gif","details":{"size":855934,"image":{"width":852,"height":480}},"fileName":"18-SUPERMAN.gif","contentType":"image/gif"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Up-Down Planks","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Another one of my go-to upper body exercises when no equipment is available is the up-down plank. Aim to keep your torso as parallel with the ground as possible. You can modify this exercise to make it easier by doing it at an incline (i.e. against a countertop or couch). ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"604WRESzgWpJUmVWS2oKfY","type":"Asset","createdAt":"2023-05-12T19:04:01.771Z","updatedAt":"2023-05-12T19:04:01.771Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":" Get In Shape From Home With These Bodyweight-only Exercises","description":"Source: Greatist","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/604WRESzgWpJUmVWS2oKfY/abf2d87fd692c31b4c86fdcea492d0f0/plank-up-down-crystal.gif","details":{"size":19696864,"image":{"width":750,"height":749}},"fileName":"plank-up-down-crystal.gif","contentType":"image/gif"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{}
29,"marks":[],"value":"Metabolic Finishers","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"When I create at-home workouts for my clients or myself, I like to conclude the workout with a heart-pumping metabolic finisher to end with a nice endorphin flow!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Here are a few client favorites that can be done from home:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"https://www.youtube.com/watch?v=zT-9L3CEcmk"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"Mountain climbers ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"https://www.youtube.com/watch?v=OpRGRaLVAzE\u0026list=PLdgIK_IJPZMA2rmxvHYloffZHv0hBTvPt\u0026index=60"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"Squat jumps ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"https://www.youtube.com/watch?v=hTdcOG9muQk"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"Jump lunges","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"https://www.youtube.com/watch?v=QPfOZ0e30xg"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"High knees","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"https://www.youtube.com/watch?v=DUbAhVe0e8Q"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"Skaters","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"https://www.youtube.com/watch?v=6ZcJyCKcIZg"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"Incline plyometric push-ups ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"https://www.youtube.com/watch?v=QOCn3_iOAro"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"High plank shoulder taps","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"https://www.youtube.com/watch?v=TU8QYVW0gDU"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"Burpees","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" (okayâ¦not a client favorite but one of mine!)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Try adding 3 rounds of 3 different exercises with minimal rest at the end of your strength workout! Or, if you want a full cardio workout, choose 4-6 exercises, set a timer for 15-20 minutes and complete as many rounds as you can. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Tips for Enhancing Difficulty   ","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"If youâre finding any exercises becoming too easy, try one of these strategies to make it more challenging. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"code"}],"value":"1.","nodeType":"text"},{"data":{},"marks":[],"value":"Increase reps ","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Or even try going to failure (going until you can no longer safely and properly complete the movement). ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"code"}],"value":"2.","nodeType":"text"},{"data":{},"marks":[],"value":"Increase resistance with at-home alternatives ","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"In place of dumbbells, try using milk or water jugs, a laundry basket, bags of groceries, etc. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"code"}],"value":"3.","nodeType":"text"},{"data":{},"marks":[],"value":"Decrease rest between sets ","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Once youâve increased your reps to 20 or 30, try this tactic. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"code"}],"value":"4.","nodeType":"text"},{"data":{},"marks":[],"value":"Increase time under tension by slowing down the tempo ","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Using squats as an example, you could try a 4-count on the way down, a 1-2 second pause at the bottom and then another 4-count on the way back up. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"And if you need some help tailoring them to your specific needs and goals, schedule a ","nodeType":"text"},{"data":{"uri":"https://www.trainwithkickoff.com/client-sign-up?questionId=219\u0026ref=blog"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"free consultation with a Kickoff trainer","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", who can help you create the perfect plan for you!\n\n\n\n\n\n\n\n\n\n","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"\n\n\n\n\n\n\n\n\n\n\n","nodeType":"text"},{"data":{},"marks":[],"value":"\n\n\n\n\n\n","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"}}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}}
29,"id":"2FJZc5sbuUm18OPfIJsdMD","type":"Entry","createdAt":"2023-05-12T16:22:09.566Z","updatedAt":"2023-05-12T16:22:09.566Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"newBlogPost"}},"locale":"en-US"},"fields":{"title":"What Kind of Diet Should I Follow to Support My Goals? Advice From a Registered Dietitian ","slug":"what-kind-of-diet","metaDescription":" It is hard to figure out what diet you should follow to support your goals. Here are tips from a dietitian on finding the right diet for you.","date":"2023-05-12","author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"6qQvUgbz5aYjDq0iXML53U","type":"Entry","createdAt":"2022-11-03T20:08:44.487Z","updatedAt":"2022-11-03T20:08:44.487Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":11,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author","expert"],"name":"Alexandra Ginos, MBA, RD, CSP","slug":"alexandra-ginos","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"RSBoMJXCN5tUUtRaDvj0a","type":"Asset","createdAt":"2022-11-03T20:06:55.719Z","updatedAt":"2022-11-03T20:06:55.719Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"Alexandra Ginos, MBA, RD, CSP","description":"A headshot of registered dietitian and author Alex Ginos","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/RSBoMJXCN5tUUtRaDvj0a/e0669ec61e4b3464589a4db38029d978/Alexandra_Ginos.jpeg","details":{"size":81349,"image":{"width":428,"height":640}},"fileName":"Alexandra Ginos.jpeg","contentType":"image/jpeg"}}},"bio":"Alex is a registered dietitian with more than 11 years of experience in nutrition and wellness. She has a specialty certification in pediatric nutrition but loves to work with people of all ages.","education":["University of Illinois, BS, Food Science \u0026 Human Nutrition","Webster University, MBA"],"specialties":["nutrition","pediatric nutrition","health ","wellness"],"activitiesAndHonors":["running","hiking","yoga"]}},"editorialIntegrity":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3lwF7GVP8blmFQHZt1AV22","type":"Entry","createdAt":"2022-11-07T19:05:15.954Z","updatedAt":"2022-11-21T18:05:43.026Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":48,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"editorialIntegrity"}},"locale":"en-US"},"fields":{"title":"Use this for Editorial Integrity Link","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our content strives to support, inform, and motivate you to meet your health goals. We want to be your trusted source of expert- and science-backed info dispensed in simple, actionable ways. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/editorial-guidelines"},"content":[{"nodeType":"text","value":"Read our Editorial Guidelines","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"6Zm23rhnbdhJBAr1AyAku2","type":"Asset","createdAt":"2023-05-12T16:13:16.818Z","updatedAt":"2023-05-12T16:13:16.818Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"What Kind of Diet Should I Follow to Support My Goals? Advice From a Registered Dietitian ","description":"Source: ROMAN ODINTSOV / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/6Zm23rhnbdhJBAr1AyAku2/1649395b15ba12a62d21ba83b76d8712/blog_feature_article_image_757x426_-_2023-05-12T120927.718.jpg","details":{"size":49185,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-05-12T120927.718.jpg","contentType":"image/jpeg"}}},"categories":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"482i3cdHzEr1mDU5LTiZhd","type":"Entry","createdAt":"2022-11-09T20:44:22.037Z","updatedAt":"2022-12-03T18:58:29.869Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Nutrition","slug":"nutrition"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3x5VWEr16T7yLw1oy1SN2f","type":"Entry","createdAt":"2022-11-09T20:44:21.358Z","updatedAt":"2022-11-09T20:44:21.358Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Diets","slug":"diets","parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"482i3cdHzEr1mDU5LTiZhd","type":"Entry","createdAt":"2022-11-09T20:44:22.037Z","updatedAt":"2022-12-03T18:58:29.869Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Nutrition","slug":"nutrition"}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"6kNPOo17iilHGRQuJBBlXU","type":"Asset","createdAt":"2020-06-24T20:34:07.351Z","updatedAt":"2020-06-24T20:34:07.351Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"Plant-Based Diet","description":"Salad","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/6kNPOo17iilHGRQuJBBlXU/50de307beae48e88f986ee0c59b0bf5a/jonathan-ybema-r8A-FTlLY3c-unsplash__1_.jpg","details":{"size":73000,"image":{"width":640,"height":480}},"fileName":"jonathan-ybema-r8A-FTlLY3c-unsplash (1).jpg","contentType":"image/jpeg"}}}}}
29],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For most of us, a healthy diet looks very similar with the same basic principles. We should all drink plenty of water, eat several servings of fruits and vegetables per day, include good protein sources, and eat reasonable portion sizes of foods that arenât highly processed.  ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"However, if you have a specific diet goal, you may need to focus more on key diet changes for that goal. As a registered dietitian, I help clients make these changes all the time. Read below to learn some tips I use to help clients with these goals: weight loss, improved digestion, better heart health, and more energy.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What does a healthy diet for most people look like?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You donât need to follow a particular diet plan like Whole30, South Beach, or Weight Watchers to be healthy. Instead, you should focus on general concepts to meet your goals.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For most people, a healthy diet consists of the following general guidelines based on the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials"},"content":[{"nodeType":"text","value":"Dietary Guidelines for Americans","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":":","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3BKT6UvaXELICaexkToEpu","type":"Asset","createdAt":"2023-05-12T16:21:02.721Z","updatedAt":"2023-05-12T16:21:02.721Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"What Kind of Diet Should I Follow to Support My Goals? Advice From a Registered Dietitian ","description":"Source: Vanessa Loring / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3BKT6UvaXELICaexkToEpu/27615ed869cb5ae7cdfc6f4551db3471/blog_feature_article_image_757x426_-_2023-05-12T121028.266.jpg","details":{"size":72866,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-05-12T121028.266.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aim to include a variety of vegetables each day","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Add in a few servings of fruit per day","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Choose primarily whole grains, like quinoa, brown rice, whole grain bread, barley, oatmeal","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Include lean sources of protein, such as beans, chicken breast, pork loin, tofu, fish ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Add in some milk or milk substitutes every day, but choose nonfat or low-fat options if you use cowâs milk","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Choose healthy fats, like avocadoes and olive oil","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Drink ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-much-water-to-drink-in-a-day"},"content":[{"nodeType":"text","value":"plenty of water","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" each day","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Limit added sugars, especially in drinks and snacks","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eat sweets and treats in moderation","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Diet Tweaks for Common Nutrition Goals","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To find the right diet for your body and health needs, consider your nutrition goals and your overall health status. Most of the following nutrition tips would help most people eat healthier, but focusing on diet changes for a specific purpose might give you more direction. ","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Weight loss","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Iâve seen many clients in my career whoâve tried extreme measures to lose weight, such as gimmicky diets, limiting carbs too much, and eating too few calories. These changes are often impossible to maintain, make you think about food all day, and take the joy out of eating. Quick fixes usually donât work and arenât good for you long term. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Instead of an extreme change to drop weight fast, I recommend smaller, more manageable changes that promote gradual weight loss and build long-lasting healthy habits.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Changes that I recommend to my clients for weight loss include:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Donât count calories, but monitor portion sizes. ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Use a concept like the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/"},"content":[{"nodeType":"text","value":"Plate Method","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" to adjust your portions of different food groups at meals without measuring. ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Increase your intake of non-starchy vegetables","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", such as celery, spinach, broccoli, green beans, and peppers. Eat vegetables at lunch and dinner, and try to eat them for snacks to fill you up and increase your intake of health-boosting nutrients. Add in a side of roasted broccoli at dinner, and try a snack of carrot or celery sticks dipped in a small serving of peanut butter.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cut out sugary beverages","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":". Regular soda has about 150 calories per 12-ounce serving. If you replace an afternoon soda with a glass of water or an unsweetened tea with lemon, youâll quickly eliminate some empty calories from your diet.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Prepare ahead of time.","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Make one healthy batch recipe on Sunday so you have leftovers to eat all week. You could prepare a pot of vegetable and brown rice soup and keep it in the refrigerator for easy lunches or a simple dinner on a night youâre short on time.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eat at regular intervals throughout the day, about every 2.5-3 hours","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":". This should prevent you from eating large servings of food at the next meal or reverting to old habits like eating a candy bar after you waited too long to eat lunch. ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Practice mindfulness.","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Sit at a table for meals, and eliminate distractions. Focus on what youâre eating and enjoy the flavors.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Improved Digestion","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Many clients come to registered dietitians due to digestion issues, which include constipation, diarrhea, gassiness, or bloating. The following methods help improve digestive health:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Optimize your fiber intake.","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Most people need to eat more fiber. According to the 2020 Dietary Guidelines, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials"},"content":[{"nodeType":"text","value":"90 percent of women and 97 percent of men","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" donât meet the recommended fiber intake. In addition to helping with bowel movements, increasing fiber intake can ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5731843/"},"content":[{"nodeType":"text","value":"reduce the risk of coronary heart disease","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The general rule is to eat about 14 grams of fiber for every 1000 calories your body needs. For most adults, an intake between 22-34 grams of fiber per day is enough.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To increase fiber intake, focus on adding natural fiber found in food first versus supplements. By adding in more whole grains, fruits, and vegetables, youâll benef
29it from the other natural nutrients found in those foods, not just fiber.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Food ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-0"},"content":[{"nodeType":"text","value":"sources of fiber","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" include:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whole grain breakfast cereals","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Oats ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Beans ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lentils ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Apples","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Berries, especially blackberries and raspberries","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Chia seeds","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Almonds","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"6aJ8fFOPFd5CrTTnDJp7xw","type":"Asset","createdAt":"2023-05-12T16:22:00.927Z","updatedAt":"2023-05-12T16:22:00.927Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"What Kind of Diet Should I Follow to Support My Goals? Advice From a Registered Dietitian ","description":"Source: Anna Shvets / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/6aJ8fFOPFd5CrTTnDJp7xw/4fffbf5fd7dac6a0ee1cda028fe56bb1/blog_feature_article_image_757x426_-_2023-05-12T121935.363.jpg","details":{"size":43022,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-05-12T121935.363.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Drink enough water.","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" If youâre having trouble with constipation, make sure youâre drinking enough water. Monitor the color of your urine to see if youâre properly hydrated. In general, a lighter color means better hydration. No exact amount of water per day works for every person, but try adding a glass of water right when you wake up every morning and carry a water bottle throughout the day to increase your fluid intake.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Include probiotics in your everyday diet. ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Probiotics are a type of healthy bacteria. Some research shows that probiotics have some health benefits, including ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know"},"content":[{"nodeType":"text","value":"helping with diarrhea and constipation","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}},{"nodeType":"text","value":" ","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Food sources of probiotics include:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Kombucha","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sauerkraut ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Yogurt with live active cultures","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Kefir","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tempeh","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Miso","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lacto-fermented pickles","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You could also try an over-the-counter probiotic, though efficacy varies by strain and dose of probiotic.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"A Healthier Heart","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For my clients who need to improve their heart health, such as improving blood pressure or cholesterol levels, I use guidance from the American Heart Association (AHA) to help them make diet and lifestyle changes.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"According to the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ahajournals.org/doi/10.1161/CIR.0000000000001031"},"content":[{"nodeType":"text","value":"2021 American Heart Association Dietary Guid
29ance","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", Americans should follow these guidelines for heart health: ","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Maintain a healthy body weight ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eat plenty of fruits and vegetables, and aim for a variety every day","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Choose whole grains more than refined or processed grains","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Choose healthy sources of protein, with a focus on plant protein","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Avoid animal fats like butter or lard and choose liquid plant oils instead (olive oil, safflower oil)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Limit sodium and prepare foods with limited amounts of salt","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Minimize processed meats, added sugars, and ultra-processed foods ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Limit alcohol intake if you drink now, or donât start drinking alcohol","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To move in the right direction, work first on your protein sources. For optimal heart health, lean protein sources or plant protein sources are preferred. Try to include nuts, beans, tofu, fish with healthy fats like salmon, lean cuts of chicken or other meats, and low-fat dairy. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Consume less highly-processed meats, like bacon, sausage, and chicken nuggets. If youâre just starting with this, try adding one plant-based protein source per day, such as making âtunaâ salad from chickpeas or adding a serving of beans to a salad at lunch.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Increased Energy","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To change your diet to increase your energy levels, first consider these factors:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Are you eating enough?","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Does your diet contain adequate carbohydrates, protein sources, and healthy fats?","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Do you eat regularly throughout the day?","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"According to Kelsey Costa, MS, RDN, the founder of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.nutritioninsights.org/"},"content":[{"nodeType":"text","value":"Nutrition Insights","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", eating a whole food, plant-based diet could help you feel more energetic. She advises âconsuming whole and minimally processed plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds.â","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Make sure youâre consuming enough protein. Kelsey states, âProtein is vital for muscle maintenance and energy levels. Plant-based proteins (legumes, tofu, tempeh, nuts/seeds) and lean animal proteins (fish, poultry breast, eggs) are great options to include.â ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Most importantly, make sure youâre consuming enough carbohydrates since carbs are the bodyâs main fuel source. Kelsey notes that âconsuming adequate amounts of carbs throughout the day will help ensure a steady energy supply. Aim for 45-6
295% of calories from carbs, focusing on complex carbohydrates like whole grains, legumes, and sweet potatoes.â ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you need a quick energy boost, such as before a workout or to make it through an afternoon meeting, she says to eat âfast-absorbing, whole-food carbohydrates such as fresh or dried unsweetened fruit.â ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The Bottom Line","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If youâre just starting on a healthy lifestyle journey, start by making the broad changes that are recommended for everyone, such as increasing your fruit and vegetable intake, watching portion sizes, limiting your added sugars, and drinking more water.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you have specific health goals in mind, such as focusing on heart health, weight loss, increasing your energy levels, or improving digestion, try to make targeted changes to support those goals. Remember that even small changes can make a difference in your overall health, so thereâs no need to be frustrated if you donât notice results immediately.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you need more personalized help or have a chronic health problem, contact a registered dietitian to help you make a customized plan based on your health history.","marks":[],"data":{}}]}]}}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"7feq62sAj4hFIYSfogUPyX","type":"Entry","createdAt":"2023-05-10T21:17:55.360Z","updatedAt":"2023-05-10T21:17:55.360Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"newBlogPost"}},"locale":"en-US"},"fields":{"title":"8 Scientifically Proven Habits To Boost Your Mental Health","slug":"habits-to-boost-mental-health","metaDescription":"How do you build mental health-boosting habits when motivation is running low? Start with self-compassion, and then try these science-backed tips.","date":"2023-05-10","author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"2bnryEz8dZSAtdxKhUNt0p","type":"Entry","createdAt":"2022-12-02T20:47:40.341Z","updatedAt":"2022-12-02T20:47:40.341Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author"],"name":"Chelsea Levinson","slug":"chelsea-levinson","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3ULrQyqaM7c6XQ2TaR4h7U","type":"Asset","createdAt":"2022-12-02T20:44:47.970Z","updatedAt":"2022-12-02T20:44:47.970Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"locale":"en-US"},"fields":{"title":"Chelsea Levinson","description":"A headshot of author Chelsea Levinson","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3ULrQyqaM7c6XQ2TaR4h7U/6bc274250fb1e013f0550c225c66d3b2/Chelsea_Levinson.jpg","details":{"size":56149,"image":{"width":488,"height":650}},"fileName":"Chelsea Levinson.jpg","contentType":"image/jpeg"}}},"bio":"Chelsea Levinson is an award-winning content creator and writer with more than a decade of publishing experience. She has made content for some of the world's top brands and publications, including Bank of America, Visa, Delta Air Lines, Quaker Oats, Comcast, Vox, PBS, HuffPost, U.S. News \u0026 World Report, and more. She is a lifelong athlete, avid hiker and outdoor enthusiast, and is currently studying to become an herbalist. ","education":["Fordham University, BS Business Administration","J.D. Cardozo School of Law"],"specialties":["personal finance","real estate","policy","culture","health and wellness","herbalism"],"activitiesAndHonors":["Won 2016 Telly Silver Award for Branded Content \u0026 Entertainment: Cause Marketing for video series State Farm: Simple Acts of Kindness","Won 2016 Telly Bronze Award for Branded Content \u0026 Entertainment: Cause Marketing for video series State Farm: Life Stage Moments","Nominated for 2018 Webby Award for Public Service \u0026 Activism for video series Voxâs Divided States of Women (exec. produced by journalist Liz Plank)","Nominated for 2018 Webby Award for Comedy for video series Voxâs Divided States of Women (exec. produced by journalist Liz Plank)","Contributed research and writing to the book Babygate: How to Survive Pregnancy \u0026 Parenting in the Workplace","Contributed research to Journalist Liz Plank's book, For the Love of Men: A New Vision for Mindful Masculinity"],"linkedInUrl":"https://www.linkedin.com/in/chelsea-levinson/"}},"editorialIntegrity":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3lwF7GVP8blmFQHZt1AV22","type":"Entry","createdAt":"2022-11-07T19:05:15.954Z","updatedAt":"2022-11-21T18:05:43.026Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":48,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"editorialIntegrity"}},"locale":"en-US"},"fields":{"title":"Use this for Editorial Integrity Link","content":{"
29nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our content strives to support, inform, and motivate you to meet your health goals. We want to be your trusted source of expert- and science-backed info dispensed in simple, actionable ways. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/editorial-guidelines"},"content":[{"nodeType":"text","value":"Read our Editorial Guidelines","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1tIwyQfZzGom4D4MLZv9hb","type":"Asset","createdAt":"2023-05-10T21:13:25.476Z","updatedAt":"2023-05-10T21:13:25.476Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"8 Scientifically Proven Habits To Boost Your Mental Health","description":"Source: Andrea Piacquadio / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/1tIwyQfZzGom4D4MLZv9hb/cc28c583e358e008255a7747637cb521/blog_feature_article_image_757x426_-_2023-05-10T170601.810.jpg","details":{"size":52782,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-05-10T170601.810.jpg","contentType":"image/jpeg"}}},"categories":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"25lAdzjO1FfAwQutG5i6b8","type":"Entry","createdAt":"2022-11-09T20:44:22.014Z","updatedAt":"2022-12-03T18:58:45.180Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Habits","slug":"habits"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1f97LcqXqgnpEqK6EzT8ek","type":"Entry","createdAt":"2022-11-09T20:44:21.741Z","updatedAt":"2022-12-03T19:02:17.340Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":10,"revision":4,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Improve Mental Health","slug":"mental-health","featured":true,"parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"25lAdzjO1FfAwQutG5i6b8","type":"Entry","createdAt":"2022-11-09T20:44:22.014Z","updatedAt":"2022-12-03T18:58:45.180Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Habits","slug":"habits"}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"2MIBFqvrlreWH6tmoqfFC3","type":"Asset","createdAt":"2022-11-02T17:14:40.844Z","updatedAt":"2022-11-02T17:14:40.844Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"Mental health matters","description":"block letters spell out \"mental health matters\"","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/2MIBFqvrlreWH6tmoqfFC3/d5e0ada17563fb44d3532324a1a79a5e/marcel-strauss-fzqxoFJytiE-unsplash.jpg","details":{"size":1420273,"image":{"width":3586,"height":2244}},"fileName":"marcel-strauss-fzqxoFJytiE-unsplash.jpg","contentType":"image/jpeg"}}}}}],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dealing with mental health issues can be overwhelming. And itâs especially challenging to build health-boosting habits while your motivation is lagging. So how do you know where to start or what to focus on?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Thankfully, there are several science-backed habits you can build for improved mental health, including a few lesser-known options that really work.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We dove into the research and consulted the experts, and put together a list of eight of the highe
29st impact habits you can do for your mental health today â ","marks":[],"data":{}},{"nodeType":"text","value":"self-compassion guaranteed","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":".  ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"8 Proven Habits That Can Improve Your Mental Health","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Move Your Body (Accessibly!) ","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4zf8oQYM7BwC1Rc6ymLKp","type":"Asset","createdAt":"2023-05-10T21:16:44.260Z","updatedAt":"2023-05-10T21:16:44.260Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"8 Scientifically Proven Habits To Boost Your Mental Health","description":"Source: Ketut Subiyanto / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/4zf8oQYM7BwC1Rc6ymLKp/2f687e24de906cf32e9f839434fb4b54/blog_feature_article_image_757x426_-_2023-05-10T170824.859.jpg","details":{"size":55560,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-05-10T170824.859.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We all know that regular movement can boost our physical health, but what about our ","marks":[],"data":{}},{"nodeType":"text","value":"mental","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" health? It turns out, exercise is ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/"},"content":[{"nodeType":"text","value":"scientifically proven to be a powerful mood-booster","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", while also reducing depression and anxiety. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"And before you start thinking that you need to run marathons to improve your mental health, weâre happy to report that a little movement goes a long way. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"âPeople have an idea that if they exercise, it needs to be an hour. And they think back to the last time they tried exercising, and it was really tiring and difficult, and they think it has to feel like that,â shares Dr. Sandip Buch, psychiatrist and founder at ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://skypiatrist.com/"},"content":[{"nodeType":"text","value":"Skypiatrist","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"âThe main thing is, it doesnât have to be an hour. It doesnât have to be super intense. I think 20 minutes of aerobic [exercise] has shown a lot of benefit.â","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But what if even a 20-minute workout feels like too much? Dr. Buch recommends starting where you are.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"âCan you walk for five minutes? Would that sound daunting? Whatever doesnât sound daunting, start there, and just keep doing it. Establish a habit. And then you can start increasing or doing something thatâs a little more intense,â he says.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Remember: Exercise doesnât ","marks":[],"data":{}},{"nodeType":"text","value":"have","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" to be intense to improve your mental health. Moderate intensity workouts, like brisk walking, riding a bike, or even mowing the lawn, totally count!","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Prioritize Sleep ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If youâre struggling with mental health, getting enough quality sleep is one of the most impactful areas you can focus your attention. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In fact, one recent meta-analysis found that ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8651630/"},"content":[{"nodeType":"text","value":"improved sleep leads to significant improvements","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" in mental health, including symptoms of depression, anxiety, rumination, and stress. Even better? The ","marks":[],"data":{}},{"nodeType":"text","value":"more","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" you improve your sleep, the more your mental health improves. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Thatâs a pretty great reason to prioritize shuteye, if you ask us.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{}
29,"content":[{"nodeType":"text","value":"So how much sleep do you need each night? Ideal sleep needs can vary for each individual, but Dr. Buch recommends at least seven hours per day to support mental health. And parents of young children can breathe a sigh of relief, because that sleep can be broken up and accumulated during naps, too. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Just make sure youâre focusing on the quality of the sleep as much as the quantity.     ","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Nurture Social Bonds ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Did you know that maintaining healthy relationships ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.apa.org/monitor/2018/03/life-saving-relationships"},"content":[{"nodeType":"text","value":"can save your life","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", not to mention improve your mental health? ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research finds that ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.apa.org/monitor/2018/03/life-saving-relationships"},"content":[{"nodeType":"text","value":"having quality relationships can help us regulate","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" stress, improve mood and motivation, and even strengthen our coping skills. And on the flip side, social disconnection can be as harmful as smoking 15 cigarettes per day. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The bottom line? Sometimes, you just need a little TLC from your community, so donât be afraid to lean on your connections ","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Spend Time in Nature ","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"73dHYKnwUiDqtM7yldWnnD","type":"Asset","createdAt":"2023-05-10T21:17:39.799Z","updatedAt":"2023-05-10T21:17:39.799Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"8 Scientifically Proven Habits To Boost Your Mental Health","description":"Source: ArtHouse Studio / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/73dHYKnwUiDqtM7yldWnnD/817a14332c431b8bfed2bc22e581bba7/blog_feature_article_image_757x426_-_2023-05-10T170715.845.jpg","details":{"size":63160,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-05-10T170715.845.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Spending time in nature is healing, especially when it comes to our mental health. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{}
29,"content":[{"nodeType":"text","value":"âNature benefits our psychological well-being, and research now proves it,â says Shawn Li, Marriage \u0026 Family Therapy Resident at ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.reenvision.life/"},"content":[{"nodeType":"text","value":"ReEnvision Marriage and Family Therapy","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", based in New York City. âThere are cognitive benefits, emotional benefits, and even benefits that counter social isolation.â","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Recent research shows that ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.apa.org/monitor/2020/04/nurtured-nature"},"content":[{"nodeType":"text","value":"time in nature can help us destress","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", sharpen attention, improve mood, and even reduce the risk of psychiatric disorders. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"And while ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.nature.com/articles/s41598-019-44097-3"},"content":[{"nodeType":"text","value":"spending at least 120 minutes","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" per week in nature is associated with good health and wellbeing, even a small dose of nature can boost our brain health. One study found that ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S0272494415000328"},"content":[{"nodeType":"text","value":"students who spent 40 seconds taking a break","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" to look at a flowering roof made significantly fewer mistakes than students who spent their 40-second break looking at a concrete roof. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Try hiking or bird-watching in a local park, or you could simply spend a moment observing your house plants for a quick mental health boost.  ","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Eat a Well-Balanced Diet ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What we eat can play a big role in both our physical ","marks":[],"data":{}},{"nodeType":"text","value":"and","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" mental health. One reason for this is that inadequate nutrition can cause physical health problems, which can then in turn affect mental health.  ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"âThe science ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7322666/"},"content":[{"nodeType":"text","value":"now shows the connection","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" between the brain and the gut biome, which is just a fancy way of referring to all the things that live in our gut â that is clearly impacted by what we consume!â Li says. âOur nutrition impacts our brainâs ability to regulate hormones and respond to stress, too.â","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"While research is still developing on the link between food and mental health, one thingâs for sure: Eating a well-balanced diet that makes you feel great physically can do wonders for your mental health, too. ","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"6. Try a Half Smile","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Okay, this tip is a bit unusual, but it works! Putting a half smile on your face can âtrickâ your brain into feeling happy.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"âYour body communicates with your mind, this position will genuinely bring you happiness,â reveals Ann DeAngelis, LP-MHC and Coordinator of Mental Health Services at ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.cidny.org/"},"content":[{"nodeType":"text","value":"Center for Independence of the Disabled, NY","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" (CIDNY). âIt may appear silly at first, but you will quickly realize how effective it is.â","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So, what qualifies as a âhalf smileâ and how do you do it? ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"âA half-smile is defined by slightly upturned lips and a relaxed face, neck, and shoulder muscles while maintaining a calm expression on one's face,â DeAngelis explains. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But you donât want to go ","marks":[],"data":{}},{"nodeType":"text","value":"too","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" far with it. A full, fake smile might tell your brain that youâre faking emotion, or trying to hide it. Thatâs why a half smile is the way to go.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"7. Offer Yourself Compassion","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{}
29,"content":[{"nodeType":"text","value":"Practicing self-compassion is treating yourself with patience, kindness, and understanding, and itâs another lesser-known habit that can improve mental health. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"And lest you be skeptical that such a simple, âsoftâ practice could actually work, experts say self-compassion is an underutilized mental health tool with significant benefits. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In fact, a recent meta-study found that ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9482966/"},"content":[{"nodeType":"text","value":"self-compassion is consistently associated with benefits","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" for mental health and overall wellbeing. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So take it easy on yourself, and remember that youâre only human. Try talking to yourself like you would a friend, or even a young child.    ","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"8. Take a Hard Look at Your Daily Cup of Joe","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Look, we get it. Most people would prefer to do pretty much ","marks":[],"data":{}},{"nodeType":"text","value":"anything","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" rather than give up their daily coffee. But hear us out! That morning cup of joe may feel good at the time, but it could also be negatively impacting your mental health. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"âI think coffee intake is something that goes under the radar,â reveals Dr. Buch. âPeople drink coffee, and then they have trouble sleeping, theyâre anxious during the day, or they donât notice a good mood. And then they donât monitor how much coffee theyâre drinking.â","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So how much coffee is ","marks":[],"data":{}},{"nodeType":"text","value":"too much","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" if youâre struggling with your mental health?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"âI donât think thereâs a good amount of coffee if youâre feeling like youâre having trouble with your mental health,â Dr. Buch says. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"At the very least, itâs a good idea to be conscious of how much coffee youâre drinking, and how it could potentially be affecting your sleep, mood, and anxiety levels.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Common Roadblocks That Prevent Healthier Mental Health Habits","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"All of the experts we spoke with agreed that there are a few common roadblocks they see with clients trying to form new habits that improve mental health. Here are a few that came up time and time again:  ","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Thinking too big","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":": Many people believe they need to exercise intensely for hours, get more than eight hours of sleep per night, or spend the entire day in nature to reap the mental health rewards. But this all-or-nothing thinking can make it harder to form healthier habits today. Ditch the perfectionism and focus on what you ","marks":[],"data":{}},{"nodeType":"text","value":"can","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" do now. Thatâs the best place to start, and you can always build from that foundation as you go.  ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Life is too busy","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":": Schedules are hectic, and there isnât always space for new, time-consuming habits. But taking a small amount of time to focus on your mental health is still worth the time investment, because doing so will ultimately serve the rest of your busy life. Plus, even if you donât have time for a workout today, you can always try a half smile. It takes 30 seconds, itâs free, and itâs highly effective!","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Missing community support","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":": Community can help with accountability and prioritization, whether itâs a trainer helping you complete workouts, or going to therapy with a licensed mental health professional. Sometimes, even just enlisting the help of your family can remove a huge roadblock to healthy habit formation. For example, tell your family youâre focusing on getting better sleep for your mental and physical health, and set boundaries that help you achieve your goal. The people around you canât support you if they arenât clear on your goals. Enlist your community for both improved relationships ","marks":[],"data":{}},{"nodeType":"text","value":"and","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" better habit-forming outcomes.  ","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Creating new habits is hard work. But with a little self-acceptance and the support of your community, change is possible.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What If You Can Only Do One Thing?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might be thinking, ","marks":[],"data":{}},{"nodeType":"text","value":"this all sounds great, but I donât have the time or energy for eight new habits","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":". So what should you do if you only have the capacity to do ","marks":[],"data":{}},{"nodeType":"text","value":"one thing","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" to improve your mental health today? ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"âThe âmost important thingâ is relative to all the other things. Many experts will say that sleep is the most important thing. But how does this change if someone struggles with chronic insomnia, or is a new parent who canât manage to have a fully rested night?â says Li. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"âFrom this vantage point, and as a mental health professional, ","marks":[],"data":{}},{"nodeType":"text","value":"the most important thing someone could do for their mental health is to exercise self-compassion","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":". Self-compassion ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9482966/"},"content":[{"nodeType":"text","value":"helps guard us against burnout","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", traumatic stress, and the development of depressive symptoms.â ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Wrapping Up","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There are a number of habits that can improve mental health, including exercise, getting adequate sleep, maintaining strong relationships, eating a balanced diet, spending time in nature, and practicing self
29-compassion. You could also try a few lesser-known habits like half-smiling or cutting back on caffeine. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But ultimately, the best mental health-boosting habits are the ones you can maintain. Whether thatâs hiking in nature or cooking nutritious meals that make your body and mind feel calmer, itâs always a good idea to focus on doing something you love so itâs a habit youâll want to keep.","marks":[],"data":{}}]}]}}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3QQUzwk61LlGpEY2lw19Py","type":"Entry","createdAt":"2023-05-09T21:08:31.217Z","updatedAt":"2023-05-09T21:08:31.217Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":24,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"newBlogPost"}},"locale":"en-US"},"fields":{"title":"How to Create a Calorie Deficit to Get Lean Without Counting Calories ","slug":"get-lean-without-counting-calories","metaDescription":"Calorie deficits can help you get lean, but you donât have to be miserable while doing so. Try these dietitian recommended tips to improve reach your goals.","date":"2023-05-09","author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"6qQvUgbz5aYjDq0iXML53U","type":"Entry","createdAt":"2022-11-03T20:08:44.487Z","updatedAt":"2022-11-03T20:08:44.487Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":11,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author","expert"],"name":"Alexandra Ginos, MBA, RD, CSP","slug":"alexandra-ginos","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"RSBoMJXCN5tUUtRaDvj0a","type":"Asset","createdAt":"2022-11-03T20:06:55.719Z","updatedAt":"2022-11-03T20:06:55.719Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"Alexandra Ginos, MBA, RD, CSP","description":"A headshot of registered dietitian and author Alex Ginos","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/RSBoMJXCN5tUUtRaDvj0a/e0669ec61e4b3464589a4db38029d978/Alexandra_Ginos.jpeg","details":{"size":81349,"image":{"width":428,"height":640}},"fileName":"Alexandra Ginos.jpeg","contentType":"image/jpeg"}}},"bio":"Alex is a registered dietitian with more than 11 years of experience in nutrition and wellness. She has a specialty certification in pediatric nutrition but loves to work with people of all ages.","education":["University of Illinois, BS, Food Science \u0026 Human Nutrition","Webster University, MBA"],"specialties":["nutrition","pediatric nutrition","health ","wellness"],"activitiesAndHonors":["running","hiking","yoga"]}},"editorialIntegrity":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3lwF7GVP8blmFQHZt1AV22","type":"Entry","createdAt":"2022-11-07T19:05:15.954Z","updatedAt":"2022-11-21T18:05:43.026Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":48,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"editorialIntegrity"}},"locale":"en-US"},"fields":{"title":"Use this for Editorial Integrity Link","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our content strives to support, inform, and motivate you to meet your health goals. We want to be your trusted source of expert- and science-backed info dispensed in simple, actionable ways. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/editorial-guidelines"},"content":[{"nodeType":"text","value":"Read our Editorial Guidelines","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"5Xop9tgY50Wm1NuoNgrpjh","type":"Asset","createdAt":"2023-05-09T20:37:06.907Z","updatedAt":"2023-05-09T20:37:06.907Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"How to Create a Calorie Deficit to Get Lean Without Counting Calories ","description":"Source: Ron Lach / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/5Xop9tgY50Wm1NuoNgrpjh/4cde901a8204c7ad4645f884eb10d424/blog_feature_article_image_757x426_-_2023-05-09T162105.792.jpg","details":{"size":40148,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-05-09T162105.792.jpg","contentType":"image/jpeg"}}},"categories":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"482i3cdHzEr1mDU5LTiZhd","type":"Entry","createdAt":"2022-11-09T20:44:22.037Z","updatedAt":"2022-12-03T18:58:29.869Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Nutrition","slug":"nutrition"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4oVE1mpQeH7tcgBgJCQxQy","type":"Entry","createdAt":"2022-11-09T20:44:22.061Z","updatedAt":"2022-11-18T17:29:43.548Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Lose Weight","slug":"lose-weight","featured":true,"parent":{"sys":{"type":"Link","linkType":"Entry","id":"1aHZ0E91JuBn3jKmS8A1MM"}}}}],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Most of us want to feel strong and healthy and look better in our
29clothes. People often try to change their exercise and diet habits to have a leaner, trimmer body.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"In my years as a registered dietitian, Iâve seen people try to get leaner in ways that donât work or arenât healthy long term. Often, people try to lose weight too quickly. They choose unsustainable, extreme diets that leave them feeling like theyâre starving or punish themselves with long workouts they arenât ready for and thus canât enjoy.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Getting a leaner body wonât happen overnight. Iâve witnessed clients give up too quickly or expect results too fast when theyâre trying to get leaner. Steady, consistent habits lead to progress and help you change your lifestyle for good instead of quickly dropping a few pounds.  ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"A quick-fix diet approach is not the answer if you want to get lean and stay that way. To help you get leaner, Iâll share tips for creating a calorie deficit that Iâve seen work for clients.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What is a calorie deficit? ","nodeType":"text"}],"nodeType":"heading-2"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4z8fwnYitSlX71xhkuDiDc","type":"Asset","createdAt":"2023-05-09T20:36:29.711Z","updatedAt":"2023-05-09T20:36:29.711Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"How to Create a Calorie Deficit to Get Lean Without Counting Calories","description":"Source: Tima Miroshnichenko / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/4z8fwnYitSlX71xhkuDiDc/3942663f85f5cf4ddaaea3a0af67fc68/blog_feature_article_image_757x426_-_2023-05-09T162824.849.jpg","details":{"size":21565,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-05-09T162824.849.jpg","contentType":"image/jpeg"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"In the most simple terms, a calorie deficit means you consume fewer calories than your body needs per day to meet its energy needs. Energy for the body is measured in calories, and your daily calorie needs are variable. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"On any given day, your calorie needs depend on your basic metabolic needs + any extra daily activities like doing household chores, playing with your kids, and working out. If you eat less than your body requires for your metabolic needs and all of your daily activities, your body uses its fat stores to make up the energy difference.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Often, diet plans advise aiming for a calorie deficit of about 500 calories per day. This advice is generally expected to help you lose a pound a week, though results vary. Thereâs no one size fits all answer to the question of how much of a calorie deficit would make you leaner. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Though regular exercise is crucial for overall health and is an excellent tool to prevent weight gain, weight loss from calorie deficits ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5546881/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"depends on diet more than exercise","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Will a Calorie Deficit Make You Leaner?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Maintenance of weight is complex and involves hormones and other body processes that regulate your energy needs. In general, if you consistently stay in a calorie deficit over time, you should lose some fat stores from all over your body. When you lose some fat stores, you should eventually feel and look leaner.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Creating a calorie deficit is part of getting leaner, but hyper-focusing on calorie intake is generally unhealthy and might be detrimental to you. Any healthy changes that create even a small calorie deficit can lead to weight loss over time, so thereâs no need to have a rigid approach. ","nodeType":"text"},{"data":{"uri":"https://www.trainwithkickoff.com/blog/does-calorie-counting-work"},"content":[{"data":{},"marks":[{"type":"underline"}
29],"value":"Counting calories","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" or tracking intake for longer periods can become unhealthy for some people, so use caution if you try those methods to create a calorie deficit. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Itâs worth noting that ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5639963/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"calorie deficits wonât always lead to long-term weight loss","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". However, eating a healthier diet and increasing lean muscle mass are worthwhile pursuits, even if the outcome isnât weight loss or a visibly thinner body. A healthier diet and regular exercise habits lead to non-weight related benefits, like improved blood pressure, better blood sugars, healthier joints, less risk of injuries as you age, and sometimes better mental health.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Lose Fat But Keep Your Muscle","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Itâs possible to lose body fat without losing large amounts of muscle gains. To do this, aim to lose weight gradually over time. Losing fat more ","nodeType":"text"},{"data":{"uri":"https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0174-y"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"slowly can help preserve muscle","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", especially for people with less body fat to lose. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"People often want to target their ","nodeType":"text"},{"data":{"uri":"https://www.trainwithkickoff.com/blog/how-to-get-rid-of-lower-belly-fat"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"belly fat","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" for weight loss, but itâs impossible to spot tone or lose weight from just one area of the body. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"For some people, it will likely take time to notice that youâre becoming leaner despite consistent habit changes. A period of three months might be long enough to see some difference in body composition if youâre working on creating healthier diet habits and building muscle with exercise.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Itâs possible that you may not notice many physical signs of losing fat and gaining muscle, as you might still wear the same clothing size or have the same basic body shape. You may even stay the same weight, but that doesnât mean you arenât changing your body composition or getting stronger.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"How to Create A Calorie Deficit Without Counting Calories","nodeType":"text"}],"nodeType":"heading-2"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3XRukqecQllbK75DQlTIEG","type":"Asset","createdAt":"2023-05-09T20:35:31.737Z","updatedAt":"2023-05-09T20:35:31.737Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"locale":"en-US"},"fields":{"title":"How to Create a Calorie Deficit to Get Lean Without Counting Calories ","description":"Source: Andrea Piacquadio/ Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3XRukqecQllbK75DQlTIEG/a53a4092f404fc1173d33d4decd61eba/blog_feature_article_image_757x426_-_2023-05-09T162529.329.jpg","details":{"size":47041,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-05-09T162529.329.jpg","contentType":"image/jpeg"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Try some of the dietitian-approved tips below to identify areas where you can easily reduce calories. Incorporating some of these diet and lifestyle tweaks should help you create a calorie deficit and become leaner over time.","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Put all meals and snacks on a plate or serving dish instead of eating out of a bag or container. This strategy should help you slow down and better visualize your portions.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{}
29,"marks":[],"value":"Donât eat while distracted so you know what and how much you eat. Turn off the tv, put down your phone or close up your magazine, and try sitting down to eat. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Use a slightly smaller plate size, especially if youâre a habitual plate finisher.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Increase your vegetable intake at meals to feel fuller while eating larger quantities of lower-calorie foods. Use the Plate Method to make sure about half of your plate is filled with veggies.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Cut out sugary beverages and drink mostly water. Sugary drinks are a sneaky source of extra calories, and itâs easy to drink juice, lemonade, or a sugary coffee drink and not realize that youâve consumed a lot of extra calories.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Try tracking your food for a few days. Use a notes app on your phone or a simple notebook page to do this. The goal of tracking is to identify any mindless eating. Review the log and see if there are foods or drinks that youâre consuming just because youâre bored and not because you were hungry.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Eat fewer refined or processed grain foods. Whole grains have more fiber than their processed versions which should help you feel fuller longer. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Eat regularly throughout the day, and avoid skipping meals. In my experience, people who skip meals tend to overeat at the next meal or choose something that doesnât support their diet goals when they do eat. Think back to when youâve been really hungry - does your brain want a balanced, healthy meal, or do you crave ice cream or french fries? ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Include a source of protein at all meals and most snacks, but focus on leaner protein choices. Fatty cuts of meats (greasy chicken wings or beef burgers) have much higher calories and unhealthy fats than leaner cuts like grilled chicken breasts, baked fish, or legumes.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Eliminate alcohol, or save it only for special occasions. Alcohol adds extra calories daily for many adults but provides no nutritional benefits.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"The Bottom Line","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Sticking to a very low-calorie diet to get lean often becomes miserable and unsustainable over time. If you want to become leaner and stay that way, you will need to eat a generally healthy diet thatâs low in alcohol, sugar, and treats. If you need help personalizing a nutrition plan, reach out to a registered dietitian or sign up for a free consultation with a certified nutritionist today. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"}}}],"featuredPosts":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"7Cm7KsPcxaIKD8Gdh10K2f","type":"Entry","createdAt":"2022-10-28T20:58:15.196Z","updatedAt":"2023-01-02T16:59:39.199Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":58,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"newBlogPost"}},"locale":"en-US"},"fields":{"title":"Healthy Eating Doesnât Have to Be Hard \u0026 Hereâs Why","slug":"healthy-eating","metaTitle":"Healthy Eating Doesnât Have to Be Hard \u0026 Hereâs Why","metaDescription":"If healthy eating feels hard and stressful, youâre not doing it right. Learn how to simplify nutrition so it works for you.","ogImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3OR9xIXYMxd4zoz73JMHJT","type":"Asset","createdAt":"2022-10-28T20:08
29:15.478Z","updatedAt":"2022-10-28T20:08:15.478Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":1,"locale":"en-US"},"fields":{"title":"Healthy Eating","description":"A bowl of yogurt topped with fruit and seeds on a cutting board with a cup of coffee and a sliced avocado. A platter of whole foods is nearby with cut fruit and vegetables and other healthy foods.","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3OR9xIXYMxd4zoz73JMHJT/8821eaa500387f033ae0bcd62c742da3/brooke-lark-nTZOILVZuOg-unsplash.jpg","details":{"size":2417266,"image":{"width":5179,"height":3727}},"fileName":"brooke-lark-nTZOILVZuOg-unsplash.jpg","contentType":"image/jpeg"}}},"ogDescription":"If healthy eating feels hard and stressful, youâre not doing it right. Learn how to simplify nutrition so it works for you.","date":"2022-10-28","author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"35QVoxM9nT7rllV4WHJ7np","type":"Entry","createdAt":"2022-10-28T20:41:51.289Z","updatedAt":"2022-10-28T20:44:55.759Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":13,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author"],"name":"Sabrina Tillman","slug":"sabrina-tillman","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1iXLHAXJMXIYuKkZsz7IB6","type":"Asset","createdAt":"2022-10-28T20:12:15.742Z","updatedAt":"2022-10-28T20:12:15.742Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Sabrina Tillman ","description":"A headshot of Sabrina Tillman","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/1iXLHAXJMXIYuKkZsz7IB6/51d68876bd06138377a89e3af0ed8ad0/sabrina_headshot.jpeg","details":{"size":7805,"image":{"width":146,"height":146}},"fileName":"sabrina headshot.jpeg","contentType":"image/jpeg"}}},"bio":"Sabrina Tillman has more than 20 years of experience writing, editing, and leading content teams in health, fitness, nutrition, and wellness. She has created successful content marketing campaigns; written and edited numerous articles; scaled content programs and teams; and led growth-oriented content strategies across social, email, and digital channels for companies such as\nMyFitnesPal, MapMyFitness, Under Armour, Primal Kitchen, Beachbody, Active.com, Competitor.com, Rodale (Running Times), and Hearst magazines."}},"editorialIntegrity":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3lwF7GVP8blmFQHZt1AV22","type":"Entry","createdAt":"2022-11-07T19:05:15.954Z","updatedAt":"2022-11-21T18:05:43.026Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":48,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"editorialIntegrity"}},"locale":"en-US"},"fields":{"title":"Use this for Editorial Integrity Link","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our content strives to support, inform, and motivate you to meet your health goals. We want to be your trusted source of expert- and science-backed info dispensed in simple, actionable ways. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/editorial-guidelines"},"content":[{"nodeType":"text","value":"Read our Editorial Guidelines","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3OR9xIXYMxd4zoz73JMHJT","type":"Asset","createdAt":"2022-10-28T20:08:15.478Z","updatedAt":"2022-10-28T20:08:15.478Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":1,"locale":"en-US"},"fields":{"title":"Healthy Eating","description":"A bowl of yogurt topped with fruit and seeds on a cutting board
29with a cup of coffee and a sliced avocado. A platter of whole foods is nearby with cut fruit and vegetables and other healthy foods.","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3OR9xIXYMxd4zoz73JMHJT/8821eaa500387f033ae0bcd62c742da3/brooke-lark-nTZOILVZuOg-unsplash.jpg","details":{"size":2417266,"image":{"width":5179,"height":3727}},"fileName":"brooke-lark-nTZOILVZuOg-unsplash.jpg","contentType":"image/jpeg"}}},"categories":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"482i3cdHzEr1mDU5LTiZhd","type":"Entry","createdAt":"2022-11-09T20:44:22.037Z","updatedAt":"2022-12-03T18:58:29.869Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Nutrition","slug":"nutrition"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"66TcfTu2zX7oLlDxay5TB0","type":"Entry","createdAt":"2022-11-09T20:44:21.327Z","updatedAt":"2022-12-03T18:57:20.145Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Eat Better","slug":"eat-better","featured":true,"parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"482i3cdHzEr1mDU5LTiZhd","type":"Entry","createdAt":"2022-11-09T20:44:22.037Z","updatedAt":"2022-12-03T18:58:29.869Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Nutrition","slug":"nutrition"}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3OR9xIXYMxd4zoz73JMHJT","type":"Asset","createdAt":"2022-10-28T20:08:15.478Z","updatedAt":"2022-10-28T20:08:15.478Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":1,"locale":"en-US"},"fields":{"title":"Healthy Eating","description":"A bowl of yogurt topped with fruit and seeds on a cutting board with a cup of coffee and a sliced avocado. A platter of whole foods is nearby with cut fruit and vegetables and other healthy foods.","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3OR9xIXYMxd4zoz73JMHJT/8821eaa500387f033ae0bcd62c742da3/brooke-lark-nTZOILVZuOg-unsplash.jpg","details":{"size":2417266,"image":{"width":5179,"height":3727}},"fileName":"brooke-lark-nTZOILVZuOg-unsplash.jpg","contentType":"image/jpeg"}}}}}],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We all need to eat to survive, but thereâs a difference between living and ","marks":[],"data":{}},{"nodeType":"text","value":"thriving","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":". ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our bodies can survive on all kinds of foods and food-like substances. But eating just anything â particularly large quantities of ultra-processed foods â can lead to excess body fat, weight gain and obesity, chronic diseases, and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/consumption-of-ultraprocessed-foods-and-health-status-a-systematic-review-and-metaanalysis/FDCA00C0C747AA36E1860BBF69A62704"},"content":[{"nodeType":"text","value":"increased risk of all-cause mortality","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Your nutrition is the most overlooked opportunity for improving your health.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Paying attention to what you eat can help you thrive physically and mentally. Eating well feels good. It means walking away from the dining table energized and sated
29instead of sluggish and stuffed. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"At Kickoff, we take a simple approach to healthy eating that's backed by leading nutritionists, researchers, and top personal trainers, and we built our app around these ideas. The four basic principles we follow when it comes to food include: ","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eat a wide variety of food in the appropriate amounts","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Drink plenty of water to stay hydrated","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Listen to your body. When youâre hungry, eat. When youâre not, donât","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Make space for your favorite foods, environment, culture, and social life","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The specifics of when, what, and how much you eat will likely differ from what your bestie does â but thatâs a good thing. Your bodyâs needs are unique to you. The idea is to land on a way of eating that encourages good health and frees you to seek the right balance on your own terms.  ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Letâs delve into more detail on what healthy eating is and isnât, plus practical actions you can take today (and every day) to make choosing healthy foods feel second nature. ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Is a Healthy Approach to Eating?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Healthy eating can vary for each person, but the following general guidelines provide a solid foundation for everyone.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"What to eat:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\nPrioritize eating a variety of whole foods. This means real foods that grow in nature. A balanced diet includes protein, carbs, and fat (also known as macro nutrients, or macros). ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pick plenty of fresh or frozen fruits and vegetables. Protein sources include chicken, turkey, beef, pork, fish, shellfish, and eggs. Dairy can provide protein in your diet as well; Greek yogurt is higher in protein than regular yogurt (just look for plain or unsweetened varieties). Plant sources of protein include tofu or edamame, hemp and chia seeds, beans, lentils, peas, and tempeh. Examples of whole grains include whole wheat or sprouted wheat bread, oats, quinoa (also a good source of protein), farro, barley, brown and wild rice.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Add smaller amounts of dairy, ghee, olive oil, etc., to add flavor. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research shows that whole foods may ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.mdpi.com/2076-3921/10/5/784"},"content":[{"nodeType":"text","value":"prevent certain diseases and obesity","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", help avoid ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.mdpi.com/2076-3921/9/5/366"},"content":[{"nodeType":"text","value":"chronic inflammation","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" that can lead to illness, and support a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.mdpi.com/2072-6643/11/7/1613/htm"},"content":[{"nodeType":"text","value":"thriving gut microbiome","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". Your gut is an organ like your brain or heart. It regulates your digestive and immune system, and scientists are uncovering ways your gut can impact ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.jstage.jst.go.jp/article/endocrj/57/5/57_K10E-077/_article/-char/ja/"},"content":[{"nodeType":"text","value":"how much you eat","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", whether or not ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8263213/"},"content":[{"nodeType":"text","value":"you get sick","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", and even ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://academic.oup.com/jcem/article/103/4/1491
29/4834036"},"content":[{"nodeType":"text","value":"what you weigh","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How much to eat:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf"},"content":[{"nodeType":"text","value":"U.S. Dietary Guidelines for Americans","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" (USDGA) suggests using the MyPlate Plan to decide how much of each type of food to eat each day. Envision a plate and portion it this way:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Half the plate with fruits and vegetables","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"One-quarter of the plate with grains, preferably whole grains","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"One-quarter of the plate with protein","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Beside the plate is a one-cup serving of dairy (USDGA recommends low-fat dairy or plant-based alternatives)","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You can use this ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.myplate.gov/myplate-plan"},"content":[{"nodeType":"text","value":"customized MyPlate Plan","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" to hone in on the exact amounts you need for your age, gender, height, weight, and activity level. ","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"\n","marks":[],"data":{}},{"nodeType":"text","value":"What to drink:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":" \nWater. \n\nHereâs why: An overwhelming amount of research tells us you need to limit or avoid artificially sweetened drinks and sugar-sweetened beverages â especially cola, as research associates cola consumption with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://academic.oup.com/ajcn/article/84/4/936/4632980"},"content":[{"nodeType":"text","value":"low bone mineral density in older women","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". Research also associates drinking sugar- and artificially-sweetened drinks with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S003193841200193X"},"content":[{"nodeType":"text","value":"increased sweet cravings","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://academic.oup.com/ajcn/article/84/2/274/4881805"},"content":[{"nodeType":"text","value":"weight gain","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.109.876185"},"content":[{"nodeType":"text","value":"raised blood pressure, and more","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"While weâre at it: Drink less alcohol. According to the National Survey on Drug Use and Health, 14.5 million people aged 12 and older have ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/alcohol
29-facts-and-statistics"},"content":[{"nodeType":"text","value":"alcohol use disorder","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", and 26% of adults engaged in binge drinking in the past month. Research shows that people who misuse alcohol have a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/alcohol-facts-and-statistics"},"content":[{"nodeType":"text","value":"greater risk of liver disease","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", heart disease, depression, stroke, stomach bleeding, and certain cancers.  ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you do drink (we get it, itâs part of social culture and sometimes it's fun), avoid sugary cocktail mixes and opt for a straight spirit, beer, or red wine. ","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Eat when youâre hungry:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If youâre transitioning from a mostly processed or ultra-processed food diet, you may need to reacquaint yourself with what hunger and satisfaction feels like. Thatâs because ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://link.springer.com/article/10.1007/s40429-022-00411-0"},"content":[{"nodeType":"text","value":"highly processed foods are addictive","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" and often donât provide enough nutrition to fuel your body properly. As a result, you can end up nutrient-poor but energy-dense.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As you transition to a diet made up of a majority of whole foods, your palate and cravings will adjust; this should also help you become more mindful of your hunger and satiety cues. Strive to eat only when hungry and stop eating when youâre 80â85% full. ","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Itâs all about sustainability. Youâre in it for life: ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\n","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"From this moment on, promise yourself that youâre done with diets for good. Instead, vow to respect your body and give it what it needs to thrive for the rest of your life. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Adopt a fuel versus restrict mentality. You love your body and what it does for you so treat it well. Any sustainable way of eating should be flexible enough to allow for social and pleasurable eating and drinking ","marks":[],"data":{}},{"nodeType":"text","value":"without ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":"guilt or spiraling. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pick and choose the foods and treat occasions that suit your preferences, goals, customs, culture, religion, traditions, and so on. Whatâs important is that you find a relationship with food that you can live with for the duration.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Healthy Eating Isnât","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Three words: ultra-processed foods, consumed in excess and in place of whole foods. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Engineered as relatively inexpensive, shelf-stable ingredients, these frankenfoods tend to be energy-dense, nutritionally vacant or unbalanced, and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://link.springer.com/article/10.1007/s11154-022-09711-2"},"content":[{"nodeType":"text","value":"light up our brainsâ reward systems","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" to leave us craving more. Research links ultra-processed food consumption to various forms of cancer, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S0195666322003658"},"content":[{"nodeType":"text","value":"increased cardiovascular disease, and all-cause mortality","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"That salty, savory neon cheese-like dust left on your fingers from those crunchy corn snacks suddenly looks less lickable, doesnât it?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ultra-processed foods are associated with a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://link.springer.com/article/10.1007/s11154-022-09711-2"},"content":[{"nodeType":"text","value":"range of negative health outcomes","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", including:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Increased odds of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.mdpi.com/2072-6643/14/13/2568"},"content":[{"nodeType":"text","value":"anxiety and depression","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Overeating","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30248-7"},"content":[{"nodeType":"text","value":"Weight gain","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Potential nutrient deficiencies that can be harmful to health ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A potential ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.tandfonline.com/doi/abs/10.1080/10408398.2019.1596878"},"content":[{"nodeType":"text","value":"imbalance","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" between harmful and beneficial bacteria in the gut ","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research suggests a link between gut bacteria imbalance and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.researchgate.net/profile/Barbara-Sawicka-2/publication/318645631_IMBALANCE_OF_GUT_MICROBIOTA_INDUCES_CA
29NCER_A_REVIEW/links/59741c01aca2728d0248872a/IMBALANCE-OF-GUT-MICROBIOTA-INDUCES-CANCER-A-REVIEW.pdf"},"content":[{"nodeType":"text","value":"development of certain diseases","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Problems with glucose (a simple sugar) and insulin regulation from excess sugar intake ","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For example, one study of over 200 children showed that eating a lot of refined carbohydrates (such as white bread, candy, cookies, etc.) put them at ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.hindawi.com/journals/mi/2014/849031/"},"content":[{"nodeType":"text","value":"risk for insulin resistance","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". Insulin is a hormone that gets released when you eat sugar (carbs) and it helps you move the sugar out of your bloodstream to use for energy. When your body isnât able to release insulin properly to move the sugar out of your bloodstream, your blood sugar remains high. Over time, this can lead to insulin resistance, prediabetes, and full-blown diabetes. ","marks":[],"data":{}}]}]}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Donât get us wrong: Food processing itself isnât the issue â not all forms of processing food are associated with negative health outcomes. Drying, non-alcoholic fermentation, chilling and freezing, and pasteurization donât appear to pose health threats. These age-old methods intend to preserve real foods for longer; think of kimchi, parmesan cheese, and dried apricots.  ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Itâs the overzealous sweetening, partial hydrogenation of oils, and the addition of chemical additives that ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://edisciplinas.usp.br/pluginfile.php/4867253/mod_resource/content/1/Ultraprocessed%20foods%20%20health.pdf"},"content":[{"nodeType":"text","value":"pose risks to our health","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". Eating small amounts of ultra-processed foods in moderation can be OK. You have a problem when you replace fresh fruits, vegetables, lean proteins, and unrefined whole grains with energy-dense foods high in sugar, salt, and fat.  ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Donât Stress. Hereâs How to Put it All Together","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We just threw a lot of information at you. If you feel a little overwhelmed, here are some simple things you can do right now to move your diet in the right direction.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Prioritize Produce, Whether Fresh or Frozen","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Buy fresh fruits and vegetables in season for the best price and taste. For out-of-season produce and generally pricier items like berries or pomegranate seeds, frozen is as nutritious as fresh. Chopped, frozen spinach is an incredible buy â the volume of greens you get makes boxes and bags of frozen spinach, priced similarly to instant ramen, an economical steal for the nutritional value. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Generally, the following fresh produce provides high nutritional value for the cost:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Broccoli","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sweet potatoes","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Kale","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Collards","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cabbage","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Onions and garlic","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Swiss chard","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Spinach","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cauliflower","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lettuces (not the pre-washed packaged stuff)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Carrots","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bananas","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Canned fruit and veggies provide shelf-stable solutions that may not taste as ripe-off-the-vine as fresh or frozen, but help in a pinch and can keep you regular during the zombie apocal
29ypse. Avoid fruit canned in juice or syrup, and watch the amount of sodium added to canned veggies.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Spend More Where it Matters","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You know what to do â look for sales, clip coupons, sign up for grocery store rewards programs, look for BOGOs or buy 3, get the 4th free. Spend the majority of your food budget on as many fresh whole foods as you can, and buy the rest frozen or stock up on sale items and stash them in the deep freeze for later. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When it comes to animal proteins, whole birds (chickens and turkeys) provide more value; you get every cut of meat and can use the carcass and bones to make broth or stock. Wild, sustainably caught fish, grass-fed beef, and pasture-raised eggs tend to be the most expensive, but some argue for their ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.mdpi.com/2304-8158/11/5/646"},"content":[{"nodeType":"text","value":"nutritional superiority","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" and ethical farming practices. Choose whatâs most reasonable for you.   ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Canned wild salmon, mackerel, sardines, and oysters tend to be less expensive than fresh; opt for fish canned in water or olive oil. You pay more for convenience items â from fresh cut fruit to canned beans â so youâll have to invest prep time at home to save money. ","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Build Your Whole Foods Pantry","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ultra-processed foods and pre-made convenience sauces and meals are deceptively expensive, not only for your wallet, but also for your long-term health. Scrutinize the inner aisles of the grocery store and compare the price and nutritional value of different foods. Start with a box of cereal versus a container of steel-cut oats and youâll start to see the differences. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Be ruthless when it comes to processed foods, and compare the cost and nutritional value of any box or package you add to your cart. A box of dried penne made with chickpea or lentil flour provides more fiber and protein than a cheaper box of spaghetti made with semolina and durum wheat flour. Arguably, the bean pasta adds more value. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Big-box stores, club memberships like Costco, and online subscription services like Thrive Market can help you build a better whole foods pantry in a relatively cost-effective way. Be mindful that buying in bulk, even at the bins in the regular grocery store, can be an economical move as long as you store the ingredients properly so they donât go rancid. Store nuts and seeds in airtight containers, and any oils sold in clear bottles in the refrigerator. Invest in mason jars or glass airtight containers to keep bulk buys fresh and free of bugs or rodent surprises. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Consider this starter pack to build your whole foods pantry:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Extra virgin olive oil","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Vinegars: apple cider, balsamic, white","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Flours such as almond, coconut, whole wheat, teff, quinoa, buckwheat","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Nuts and seeds","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"All-natural nut butters (made with ground nuts and salt)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dried beans, lentils, and peas","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Natural sweeteners such as dates, maple syrup, honey, monk fruit","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whole grains such as brown and wild rice, quinoa, farro, oats, barley","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dried herbs and spices","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dark chocolate (if you like it)","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Make It Your Own ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you take away nothing else from this article, remember this: Eat only as much as you need, stick to real foods, and don't beat yourself up if you slip or treat yourself once in a while. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The specific execution of what, when, why, and how is up to you, but if this responsibility freaks you out, consider chatting with an expert. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Weâre here to help. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Kickoff can connect you with a certified nutritionist and personal trainer who can steer you in the right direction and be your cheerleader when you need it. Kickoff personal trainers will meet you where you are and help you incorporate healthy eating practices gradually and on your terms. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Always remember: The goal is continuous improvement, not perfection.  ","marks":[],"data":{}}]}]}}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"21uYPY75g2kPz35iNxwRXK","type":"Entry","createdAt":"2022-10-28T18:41:13.767Z","updatedAt":"2022-11-28T21:32:30.802Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":53,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"newBlogPost"}},"locale":"en-US"},"fields":{"title":"What to Do When You Have DOMS (Delayed Onset Muscle Soreness)","slug":"what-to-do-when-you-have-delayed-onset-muscle-soreness","metaTitle":"What to Do About Delayed Onset Muscle Soreness (DOMS)","metaDescription":"Delayed onset muscle soreness happens 24â48 hours after a workout and can tempt you to sit still. Weâll show you how to cope and prevent it.","ogTitle":"What to Do When You Have DOMS (Delayed Onset Muscle Soreness)","ogImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3Nnp06XqAm2SmwqQCat08r","type":"Asset","createdAt":"2022-10-28T18:27:30.879Z","updatedAt":"2022-10-28T18:27:30.879Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"locale":"en-US"},"fields":{"title":"What to Do When You Have DOMS (Delayed Onset Muscle Soreness)","description":"Man sitting down on a gym floor","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3Nnp06XqAm2SmwqQCat08r/08938b2d4c115f4d56e2b3dfcee0440e/DOMS.jpg","details":{"size":926082,"image":{"width":2545,"height":3817}},"fileName":"DOMS.jpg","contentType":"image/jpeg"}}},"ogDescription":"Delayed onset muscle soreness happens 24â48 hours after a workout and can tempt you to sit still. Weâll show you how to cope and prevent it.","date":"2022-10-28","author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"ZzX9adKG7CubevHDaBaFf","type":"Entry","createdAt":"2022-10-27T18:55:45.774Z","updatedAt":"2022-12-01T19:35:04.824Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":4,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["expert","author"],"name":"Rudolf Alviedo, PT, DPT","slug":"rudolf-alviedo","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1AO2N3U7mRVgelv4rXU3PK","type":"Asset","createdAt":"2022-10-27T18:51:19.202Z","updatedAt":"2022-10-27T18:51:19.202Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Rudolf Alviedo, PT, DPT","description":"Headshot of Rudolf Alviedo, PT, DPT","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/1AO2N3U7mRVgelv4rXU3PK/111af2e8fd15e756910c57d817904a62/Rudolf_Alviedo.jpeg","details":{"size":12796,"image":{"width":300,"height":300}},"fileName":"Rudolf Alviedo.jpeg","contentType":"image/jpeg"}}},"bio":"I have worked as a physical therapist since 2010 and I've worked in nearly every setting in my profession: outpatient orthopedics, inpatient rehabilitation centers, and acute care hospitals. ","excerpt":"I hold a Doctorate of Physical Therapy from the University of Central Florida. I have worked as a physical therapist since 2010 and I've worked in nearly every setting in my profession: outpatient orthopedics, inpatient rehabilitation centers, and acute care hospitals. ","education":["Bachelors in Psychology from the University of Florida","Doctorate of Physical Therapy from the University of Central Florida"],"specialties":["Neuro Rehab","Post-operative Orthopedics","Manual Therapy","Geriatrics"],"activitiesAndHonors":["Weightlifting","Martial Arts","Yoga"],"linkedInUrl":"https://www.linkedin.com/in/rudolf-alviedo-pt-dpt-0aa1a1b6/"}},"experts":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"ZzX9adKG7CubevHDaBaFf","type":"Entry","createdAt":"2022-10-27T18:55:45.774Z","updatedAt":"2022-12-01T19:35:04.824Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":4,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["expert","author"],"name":"Rudolf Alviedo, PT, DPT","slug":"rudolf-alviedo","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1AO2N3U7mRVgelv4rXU3PK","type":"Asset","createdAt":"2022-10-27T18:51:19.202Z","updatedAt":"2022-10-27T18:51:19.202Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Rudolf Alviedo, PT, DPT","description":"Headshot of Rudolf Alviedo, PT, DPT","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/1AO2N3U7mRVgelv4rXU3PK/111af2e8fd15e756910c57d817904a62/Rudolf_Alviedo.jpeg","details":{"size":12796,"image":{"width":300,"height":300}},"fileName":"Rudolf Alviedo.jpeg","contentType":"image/jpeg"}}},"bio":"I have worked as a physical therapist since 2010 and I've worked in nearly every setting in my profession: outpatient orthopedics, inpatient rehabilitation centers, and acute care hospitals. ","excerpt":"I hold a Doctorate of Physical Therapy from the University of Central Florida. I have worked as a physical therapist since 2010 and I've worked in nearly every setting in my profession: outpatient orthopedics, inpatient rehabilitation centers, and acute care hospitals. ","education":["Bachelors in Psychology from the University of Florida","Doctorate of Physical Therapy from the University of Central Florida"],"specialties":["Neuro Rehab","Post-operative Orthopedics","Manual Therapy","Geriatrics"],"activitiesAndHonors":["Weightlifting","Martial Arts","Yoga"],"linkedInUrl":"https://www.linkedin.com/in/rudolf-alviedo-pt-dpt-0aa1a1b6/"}}],"editorialIntegrity":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3lwF7GVP8blmFQHZt1AV22","type":"Entry","createdAt":"2022-11-07T19:05:15.954Z","updatedAt":"2022-11-21T18:05:43.026Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":48,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"editorialIntegrity"}},"locale":"en-US"},"fields":{"title":"Use this for Editorial Integrity Link","content":{"
29nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our content strives to support, inform, and motivate you to meet your health goals. We want to be your trusted source of expert- and science-backed info dispensed in simple, actionable ways. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/editorial-guidelines"},"content":[{"nodeType":"text","value":"Read our Editorial Guidelines","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3Nnp06XqAm2SmwqQCat08r","type":"Asset","createdAt":"2022-10-28T18:27:30.879Z","updatedAt":"2022-10-28T18:27:30.879Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"locale":"en-US"},"fields":{"title":"What to Do When You Have DOMS (Delayed Onset Muscle Soreness)","description":"Man sitting down on a gym floor","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3Nnp06XqAm2SmwqQCat08r/08938b2d4c115f4d56e2b3dfcee0440e/DOMS.jpg","details":{"size":926082,"image":{"width":2545,"height":3817}},"fileName":"DOMS.jpg","contentType":"image/jpeg"}}},"categories":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3NtEoo5GQvd5Z6mZuZIJVN","type":"Entry","createdAt":"2022-11-09T20:44:22.111Z","updatedAt":"2022-12-03T18:58:37.108Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Fitness","slug":"fitness"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1aHZ0E91JuBn3jKmS8A1MM","type":"Entry","createdAt":"2022-11-09T20:44:22.084Z","updatedAt":"2022-11-18T17:29:27.925Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Workout Tips","slug":"workout-tips","featured":true,"parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3NtEoo5GQvd5Z6mZuZIJVN","type":"Entry","createdAt":"2022-11-09T20:44:22.111Z","updatedAt":"2022-12-03T18:58:37.108Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Fitness","slug":"fitness"}}}}],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"If youâve ever taken an extended break from working out or are starting a brand new activity, youâve probably been a victim of delayed onset muscle soreness (DOMS). ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"And for many, the aches and pains of DOMS can be a deterrent to working out again. Have you ever said, âIâm so sore, I canât move,â or, âEverything hurts. It even hurts to laugh!â Well, welcome to DOMS. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The good news: Thereâs plenty of easy things that anyone can do to mitigate or get rid of that soreness fairly quickly. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"TL;DR: Move around on the days that you donât work out. Not necessarily a lot, but at least a little. Remember, something is better than nothing. Eat a balanced diet with protein and vegetables. Drink coffee or tea if youâre a caffeine drinker. Drink lots of water. Get some sleep.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is DOMs?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"https://iris.unipa.it/retrieve/handle/10447/204727/350041/Doms%202016.pdf"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"Delayed-onset muscle soreness (DOMS)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" occurs in response to strenuous activity, particularly repeated eccentric muscle contractions or new and unfamiliar forms of exercises. These cause microscopic muscle damage followed by an inflammatory response. Eccentric muscle contractions are the forced lengthening portions of an exercise, such as the descent into a squat or lowering of a dumbbell when doing curls. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Common DOMS ","nodeType":"text"},{"data":{"uri":"https://www.acsm.org/docs/default-source/files-for-resource-library/delayed-onset-muscle-soreness-(doms).pdf?sfvrsn=8f430e18_2"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"symptoms","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":":","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pain and tenderness to the touch","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Temporary loss of strength","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Stiffness in the joints","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Swelling ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Letâs be clear: DOMS doesnât appear during a workout. If you have a sudden onset of sharp, shooting pain when performing a new exercise or in the course of working out in general, thatâs a sign of an acute injury. Get evaluated by a medical professional as soon as possible.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"DOMS happens in a fairly predictable, bell curve fashion that usually begins with a rapid progression, peaks, and then gradually declines. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Discomfort generally starts within the first 24 hours following the end of a workout. Then, over the course of the next one to three days, DOMS increases steadily â sometimes even exponentially, depending on a personâs initial fitness level and the particular workout they performed. After that, it can take anywhere between five to seven more days for it to subside gradually. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"All told, that means DOMS can potentially affect someone for a total of six to 10 days. Thatâs a long time! And if you wait that entire time before you exercise again, DOMS can derail the momentum that got you to work out in the first place.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{}
29,"marks":[],"value":"Short-term Management of DOMS","nodeType":"text"}],"nodeType":"heading-1"},{"data":{},"content":[{"data":{},"marks":[],"value":"You finally decided to get back into working out. You open up the Kickoff app and your personal trainer creates a routine thatâs perfect for you. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Youâre feeling good, are ready to sweat, and decide to push yourself. Youâre excited to be on the road to meeting your fitness goals.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Then⦠the next day comes and you canât move. It hurts to get out of bed. It hurts to walk. And if you just did legs, letâs hope you donât have any stairs âcuz theyâre the worst. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, how can you manage those painful DOMS? Well, the best way to treat DOMS is the same way that you got it: ","nodeType":"text"},{"data":{"uri":"https://journals.lww.com/acsm-msse/Abstract/1984/12000/Mechanisms_of_exercise_induced_delayed_onset.2.aspx"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"exercise","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"! ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"But, in the short term, itâs all about choosing the ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"right","nodeType":"text"},{"data":{},"marks":[],"value":" exercise when youâre already sore. Remember, weâre trying to make those first few days and weeks as painless as possible, especially if youâre just starting out.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you have a lot of time the day after that DOMS-inducing workout and you plan on doing another workout with your Kickoff coach, then feel free. Just make sure that you dial in your warm-up to loosen your sore muscles and move some of those inflammatory chemicals that built up.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"But, if you ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"donât","nodeType":"text"},{"data":{},"marks":[],"value":" have a lot of time or youâre in so much pain that the thought of","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":" any","nodeType":"text"},{"data":{},"marks":[],"value":" activity is too much for you, hereâs a simple routine that can be modified to accommodate anyoneâs fitness or soreness level. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"2-Minute Routine to Ease DOMS","nodeType":"text"}],"nodeType":"heading-3"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3sgzbVED4cmzPbp55jXqwx","type":"Asset","createdAt":"2022-10-28T18:35:58.023Z","updatedAt":"2022-10-28T18:35:58.023Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":9,"revision":1,"locale":"en-US"},"fields":{"title":"2-Min Chair Routine for DOMS","description":"Rudy Alvideo demonstrates how to do chair squats with proper form.","file":{"url":"//videos.ctfassets.net/eoy59ml1klsi/3sgzbVED4cmzPbp55jXqwx/3ef1eb51114cc4e66e6bd49d1f5defd7/2-Min_Chair_Routine_for_DOMS.mov","details":{"size":2041387},"fileName":"2-Min Chair Routine for DOMS.mov","contentType":"video/quicktime"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"\nHow to:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Stand with your hands behind your head ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Take a deep breath and bend forward at the waist while sticking your butt backwards.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Bend your knees slightly as needed. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Donât bend too far. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Repeat 10x.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"While keeping your hands behind your head, move into doing air squats. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Make sure to breathe between repetitions. Keep your chest up and butt out the entire time. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Go as low as you can handle. Increase the depth as comfortable. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Repeat 10x. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Perform the whole routine again two more times throughout the day. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"2-Minute Chair-based (Modified) Routine to Ease DOMS","
29nodeType":"text"}],"nodeType":"heading-3"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"48Ttrq9DBs42LlHK9sDM8","type":"Asset","createdAt":"2022-10-28T18:38:20.346Z","updatedAt":"2022-10-28T18:38:20.346Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"locale":"en-US"},"fields":{"title":"2-Min Routine for DOMS","description":"Rudy Alviedo demonstrates how to do a modified chair squat to help ease DOMS.","file":{"url":"//videos.ctfassets.net/eoy59ml1klsi/48Ttrq9DBs42LlHK9sDM8/032a9cdee45de91bae87e5efdc6a0b6e/2-Min_Routine_for_DOMS.mov","details":{"size":1837437},"fileName":"2-Min Routine for DOMS.mov","contentType":"video/quicktime"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"How to:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Start in a sitting position on a sturdy chair, preferably without wheels.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Place your hands behind your head.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Take a deep breath and bend forward at the waist, while sitting. You donât need to go very far. This is more about repetition than depth.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Repeat 10x.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Move on to the squats with the same instructions as above, only this time your bottom will be touching the chair after every repetition. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Depth doesnât matter, again, this is about just moving more than anything else.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Repeat 10x.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Perform this seated routine as many times as youâd like throughout the day. This is simpler than the full routine and can even be done at your desk at work. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"These routines fall under the category of âactive recovery,â when you perform some sort of low-intensity activity following a higher-intensity workout. Other examples include:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Walking for 20â30 minutes","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Riding your bike","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Low-impact yoga","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Aside from doing some active recovery the day after a hard workout, make sure you eat nutrient-dense foods and hydrate well. Proper nutrition can begin immediately after finishing a workout and is an easy way to manage DOMS.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Caffeine has the potential to ","nodeType":"text"},{"data":{"uri":"https://pdfs.semanticscholar.org/bf60/8aeb9986e4926b05ac8904e426b16df71b04.pdf?_ga=2.166651198.1244636347.1663528684-1908188815.1663528684"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"decrease the length of time that people experience DOMS","
29nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to between two to three days. Thatâs huge! Not everyone drinks caffeine and thatâs perfectly fine. But for those of us who enjoy our coffee or tea, 5 mg of caffeine per kilogram of body weight ingested within one to two days after strenuous exercise has shown some benefits.\n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Protein, specifically animal protein, has been ","nodeType":"text"},{"data":{"uri":"https://pdfs.semanticscholar.org/bf60/8aeb9986e4926b05ac8904e426b16df71b04.pdf?_ga=2.166651198.1244636347.1663528684-1908188815.1663528684"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"shown to reduce DOMS","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". The important chemicals that were targeted in particular were ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/24195702/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"taurine and BCAAs","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" (branched-chain amino acids), which were shown to lower soreness and muscle damage. So for anyone who doesnât eat meat, supplementation is a perfectly viable option. \n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Eating plants can be beneficial too. Specific plant chemicals, particularly polyphenol, have been shown in some research to ","nodeType":"text"},{"data":{"uri":"https://pdfs.semanticscholar.org/bf60/8aeb9986e4926b05ac8904e426b16df71b04.pdf?_ga=2.166651198.1244636347.1663528684-1908188815.1663528684"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"reduce the inflammation associated with DOMS","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". Beyond that, plants contain micronutrients and fiber that help with digestion and overall gut health. Itâs never a bad idea to eat fruits and vegetables. \n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Dehydration has been shown to ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1323290/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"worsen the effect of DOMS","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" in the first 24â48 hours after a workout. So remember to hydrate properly, before, during, and after exercise. A well-hydrated body can improve your workout capacity, allowing you to work out harder and for longer. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"The following are other treatments that can be done immediately after a strenuous workout to mitigate at least some part of the DOMS cycle. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Contrast water therapy (CWT) is switching back and forth between immersing yourself in cold water and warm water. It may ","nodeType":"text"},{"data":{"uri":"https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0062356"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"improve muscle soreness significantly","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" in the first 24â72 hours after strenuous activity.\n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Massage immediately following and up to two hours after exercise ","nodeType":"text"},{"data":{"uri":"https://www.frontiersin.org/articles/10.3389/fphys.2018.00403/full?dom=prime\u0026src=syn"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"significantly improved DOMS","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" in the first 24 hours post-workout. One study suggests that a 20-minute Swedish massage immediately after squatting can ","nodeType":"text"},{"data":{"uri":"https://digitalcommons.wku.edu/cgi/viewcontent.cgi?article=1954\u0026context=ijes\u0026httpsredir=1\u0026referer="},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"help DOMS symptoms","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{}
29,"marks":[],"value":".\n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Icing and cold water immersion can help ","nodeType":"text"},{"data":{"uri":"https://www.tandfonline.com/doi/abs/10.1080/09720073.2015.11891646"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"alleviate DOMS in the first 24-48 hours","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" after a workout. But, after the 72 hour mark, the effect is negligible. Overall, icing is only slightly better than doing nothing at all. \n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Compression garments can help, but ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/30116112/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"their effects are less noticeable","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and some of the application recommendations can be tedious or lengthy. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Long-term Management of DOMS","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Some people associate DOMS with their fitness gains and progress. We all know the old adage, âNo pain, no gain.â But, pain, especially in the beginning of a fitness journey, is not something that everyone necessarily wants or needs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Overall fitness and healthy living is a marathon, not a sprint. And my goal as a physical therapist is for my patients to be able to manage their own symptoms safely and sustainably. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Active recovery is a simple, short-term solution to DOMS that anyone can do. It doesnât have to be anything major or time consuming. Thatâs why I provided the easy-to-follow routine above. What matters most is that you move in ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"some","nodeType":"text"},{"data":{},"marks":[],"value":" way the first couple of days after a strenuous workout. Remember â something is better than nothing. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now, what about long-term management of DOMS? Well, that becomes more of a juggling act than anything else. And donât worry, it may sound daunting, especially for beginners, but itâs easier than you think.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Alternate upper body and lower body workouts to manage DOMS. There are plenty of examples out there and you should find one that works for you. Here are two specific examples that can work for people of all fitness levels.\n","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"A four-day workout split can be:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Monday: Upper body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Tuesday: Lower body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Wednesday: Rest or active recovery","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Thursday: Upper body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Friday: Lower body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Saturday and Sunday for rest and relaxation\n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Another popular four-day split can be:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Monday: Push exercises","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Tuesday: Pull exercises","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{}
29,"marks":[],"value":"Wednesday: Rest or active recovery","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Thursday: Push exercises","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Friday: Pull exercises","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Saturday and Sunday for rest and relaxation\n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"}],"nodeType":"list-item"}],"nodeType":"ordered-list"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"If you prefer to do a full-body routine every day that you work out, then your weekly schedule would look something like this:\n","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Monday: Full body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Tuesday: Active recovery","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Wednesday: Full body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{}
29,"marks":[],"value":"Thursday: Active Recovery","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Friday: Full body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Saturday and Sunday for rest and relaxation","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"As you can see, in both scenarios there are built-in active recovery days regardless of which schedule you prefer. We all have busy lifestyles and not everyone can work out five to seven days a week. So, take your rest days or active recovery days when you can.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Chasing After DOMS and Progressive Overload","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Progressive overload is exactly what it sounds like â continuously increasing the demand on your body when youâre working out. This is why DOMS affects advanced athletes as much as beginners. But, thereâs a fine line between steady and safe progressive overload versus going hard and fast at the very beginning of your fitness journey.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"For starters, if youâre just picking up a dumbbell for the first time in a long time, then pretty much ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"any","nodeType":"text"},{"data":{},"marks":[],"value":" activity would be considered âoverloadingâ your body because, up to that point, you may not have done much and your muscles are easy to stress.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Over time though, youâll find that youâre not getting the same âpumpâ as you were before, or maybe DOMS isnât hitting you as hard as it used to. Thatâs just your body adapting to your new fitness lifestyle.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"At this point, some people may decide to chase after DOMS because they might associate them with progress. And thatâs true to a point. When our bodies adapt to a specific activity, they need new stimulus to change things up.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"But that doesnât always mean that you need to switch to a completely different routine or hop onto a new fitness fad. It can be as simple as adding five pounds to your squat or adding an extra two reps to your burpees. What matters here is ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"consistent","nodeType":"text"},{"data":{},"marks":[],"value":" progress over an extended period of time. Thatâs why it helps to keep a log of things like how many reps you did, what weight you used, your number of rest breaks, or duration of your workouts. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Small changes week to week can add up to big changes over time. And youâll find that keeping track of those numbers will help you maintain and manage a certain level of DOMS throughout your fitness journey. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"}}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1pi365NnKKzsmKnvI7uvXS","type":"Entry","createdAt":"2022-11-02T21:02:30.339Z","updatedAt":"2022-11-28T21:32:43.835Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":31,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"newBlogPost"}},"locale":"en-US"},"fields":{"title":"The Problem with Losing Weight Fast \u0026 4 Things to Do Instead ","slug":"the-problem-with-losing-weight-fast-and-4-things-to-do-instead","metaDescription":"What practices jumpstart quick weight loss and do they actually work? We explore what science and experts say about losing weight quickly. \n","date":"2022-09-30","author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1CRDl8N8oMFkj9sSVMKgeJ","type":"Entry","createdAt":"2022-10-27T18:37:11.124Z","updatedAt":"2022-12-01T18:51:46.577Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":14,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author"],"name":"Kylie Ora Lobell","slug":"kylie-ora-lobell","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"zriVRmBljCieuianDFaK7","type":"Asset","createdAt":"2022-10-27T18:28:43.909Z","updatedAt":"2022-10-27T18:28:43.909Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"}
29,"fields":{"title":"Kylie Ora Lobell","description":"A headshot of author Kylie Ora Lobell","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/zriVRmBljCieuianDFaK7/91ed8f7f20d7d239e06fa344de9bc5d4/KylieOraLobellheadshot-scaled-1.jpeg","details":{"size":482650,"image":{"width":2560,"height":1708}},"fileName":"KylieOraLobellheadshot-scaled-1.jpeg","contentType":"image/jpeg"}}},"bio":"Kylie Ora Lobell is a writer and editor who helps brands, businesses, and people tell their unique stories. \n\nIn 2022, Kylie won first place in the American Jewish Press Associationâs David Frank Award for Excellence in the Personality Profile category for her cover story about Mayim Bialik titled, âMayim Bialik: Keeping Her Cool in Hollywood.â She also won an Institute for Jewish Creativity Announces Word 2022: Bruce Geller Memorial Prize from American Jewish University, and she attended Tent: Journalism, hosted by Tablet Magazine in New York City.","instagramUrl":"https://www.instagram.com/kylieorawriter/"}},"editorialIntegrity":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3lwF7GVP8blmFQHZt1AV22","type":"Entry","createdAt":"2022-11-07T19:05:15.954Z","updatedAt":"2022-11-21T18:05:43.026Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":48,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"editorialIntegrity"}},"locale":"en-US"},"fields":{"title":"Use this for Editorial Integrity Link","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our content strives to support, inform, and motivate you to meet your health goals. We want to be your trusted source of expert- and science-backed info dispensed in simple, actionable ways. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/editorial-guidelines"},"content":[{"nodeType":"text","value":"Read our Editorial Guidelines","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"01dqFCsKEA1FWWHTnRJeOG","type":"Asset","createdAt":"2022-09-08T20:53:09.799Z","updatedAt":"2022-09-08T20:53:09.799Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"locale":"en-US"},"fields":{"title":"how to lose weight fast in two weeks","description":"Women wearing tights walking on a leaf-covered trail","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/01dqFCsKEA1FWWHTnRJeOG/8b4b2c6b142a87b2bcfe3e5385441374/how_to_lose_weight_in_two_weeks.jpg","details":{"size":253394,"image":{"width":1022,"height":681}},"fileName":"how to lose weight in two weeks.jpg","contentType":"image/jpeg"}}},"categories":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4oVE1mpQeH7tcgBgJCQxQy","type":"Entry","createdAt":"2022-11-09T20:44:22.061Z","updatedAt":"2022-11-18T17:29:43.548Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Lose Weight","slug":"lose-weight","featured":true,"parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1aHZ0E91JuBn3jKmS8A1MM","type":"Entry","createdAt":"2022-11-09T20:44:22.084Z","updatedAt":"2022-11-18T17:29:27.925Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Workout Tips","slug":"workout-tips","featured":true,"parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3NtEoo5GQvd5Z6mZuZIJVN","type":"Entry","createdAt":"2022-11-09T20:44:22.111Z","updatedAt":"2022-12-03T18:58:37.108Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Fitness","slug":"fitness"}}}}}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3x5VWEr16T7yLw1oy1SN2f","type":"Entry","createdAt":"2022-11-09T20:44:21.358Z","updatedAt":"2022-11-09T20:44:21.358Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Diets","slug":"diets","parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"482i3cdHzEr1mDU5LTiZhd","type":"Entry","createdAt":"2022-11-09T20:44:22.037Z","updatedAt":"2022-12-03T18:58:29.869Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Nutrition","slug":"nutrition"}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"6kNPOo17iilHGRQuJBBlXU","type":"Asset","createdAt":"2020-06-24T20:34:07.351Z","updatedAt":"2020-06-24T20:34:07.351Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"Plant-Based Diet","description":"Salad","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/6kNPOo17iilHGRQuJBBlXU/50de307beae48e88f986ee0c59b0bf5a/jonathan-ybema-r8A-FTlLY3c-unsplash__1_.jpg","details":{"size":73000,"image":{"width":640,"height":480}},"fileName":"jonathan-ybema-r8A-FTlLY3c-unsplash (1).jpg","contentType":"image/jpeg"}}}}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"482i3cdHzEr1mDU5LTiZhd","type":"Entry","createdAt":"2022-11-09T20:44:22.037Z","updatedAt":"2022-12-03T18:58:29.869Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Nutrition","slug":"nutrition"}}],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"You want to lose weight as fast as possible. When you have a big event coming up or youâre fed up with the way you look and want change ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"now","nodeType":"text"},{"data":{},"marks":[],"value":", it can be hard to integrate the patient, gradual behavior changes that will lead to sustainable weight loss and â more important â excess fat loss. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"According to Sarah Musleh, co-founder and endocrinologist at ","nodeType":"text"},{"data":{"uri":"https://anzarahealth.com/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"Anzara Health","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", different people will lose various amounts of weight in one to two weeks depending on factors like how overweight they are, the
29ir gender, activity level, metabolism, and energy intake. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âWith extreme caloric restriction, you could in theory lose several pounds per week, but this is definitely not the healthiest way to lose weight or maintain weight loss,â she said.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you step onto the scale after two weeks of restricting yourself, you may find that youâve lost a lot of weight. But the mass you lost could include water and a combo of muscle ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"and ","nodeType":"text"},{"data":{},"marks":[],"value":"fat. This isnât ideal for long-term weight loss because the more ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"lean muscle mass","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" you have, the more calories you burn overall.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âAs a person restricts, their Basal Metabolic Rate (BMR) â thatâs the calories needed to maintain your body functions for life (breathing, brain function, and heart rate) â will be lowered in an attempt to keep the body in homeostasis,â said Kimberly Gomer, MS, RD, LD/N, and director of nutrition at ","nodeType":"text"},{"data":{"uri":"https://bodybeautifulmiami.com/pages/kimberly-gomer"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"Body Beautiful Miami","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". âSo BMR slows, and each time a person loses, gains, and loses, it gets harder and harder to lose weight.â","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Instead of trying to lose a lot of weight in a short amount of time, aim to lose one pound or a maximum of two pounds per week, Musleh suggested.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âThe beauty of slow and steady weight loss is that the process is not as painful,â said Musleh. âYouâre a lot more likely to maintain your new goal rather than yo-yoing and regaining weight after you have reached your goal.â","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"To be clear, you ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"can ","nodeType":"text"},{"data":{},"marks":[],"value":"lose some weight quickly â a maximum of about four pounds in two weeks â in a way thatâs sustainable. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We spoke with Musleh and other health and weight loss experts, and they recommend these four strategies to start losing weight:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Choose your calories wisely","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Exercise, but donât overdo it","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Sleep well","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Employ back-up support","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"We also include advice about how to integrate these weight loss strategies into your routine so you lose fat and keep muscle. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"A word of warning though: Our tips arenât personalized for you. We recommend that you consult a doctor and, if you're up for it, talk to a personal trainer who can build you a custom plan.  ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"1. Be Choosy With Your Calories ","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"\nConventional weight reduction advice suggests introducing a caloric deficit each day â the standard recommendation says to cut 500 calories per day through eating a lot less or a combination of eating less and burning more through exercise. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If youâve tried this approach and failed, youâre not alone. Itâs tedious to count calories, track portions, and exercise more, not to mention improbable youâll get accurate numbers for how many calories you eat and burn each day through ","nodeType":"text"},{"data":{"uri":"http://uhs.berkeley.edu/sites/default/files/wellness-ace_activitytrkr_study.pdf"},"content":[{"data":{},"marks":[{"type":"underline"}
29],"value":"trackers","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and ","nodeType":"text"},{"data":{"uri":"https://ieeexplore.ieee.org/abstract/document/7894077"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"exercise gadgets","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âStart with looking at the foods youâre eating and choose more nutritious options from there,â Rob Guthrie, ISSA-certified Master Trainer who coaches Kickoff clients, suggested. âYou'd be surprised at the amount of calories you can save by cutting out some less nutritious food and going to more fresh fruits and veggies and other whole food sources.â","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What can this look like in real life?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Avoid highly processed foods and foods with added sugar.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Limit or omit alcohol. Research suggests that ","nodeType":"text"},{"data":{"uri":"https://www.tandfonline.com/doi/abs/10.1080/10408360590913542"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"calories from alcohol âcount moreâ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" in overweight and obese people who follow high-fat diets. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Prioritize vegetables, fruits, high-fiber whole grains, protein, and ","nodeType":"text"},{"data":{"uri":"https://academic.oup.com/ajcn/article/112/1/13/5848529"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"unsaturated fats","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" like olive oil and wild salmon.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Swap sugary desserts for fruit; syrup-sweetened lattes for black coffee; soda for sparkling water; fruit-flavored yogurt or kefir for plain varieties; and artificial sweeteners for monk fruit, allulose, or small amounts of dates, unsweetened apple sauce, or mashed banana.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Visualize portion sizes: one 4-ounce serving of protein is the size of your palm, the front of your closed fist is ½ cup, your clenched fist is the size of 1 cup, your fingertip is 1 teaspoon, and your thumb is 2 tablespoons.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Drink ","nodeType":"text"},{"data":{"uri":"https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2008.409"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"enough water","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". The ","nodeType":"text"},{"data":{"uri":"https://www.nationalacademies.org/news/2004/02/report-sets-dietary-intake-levels-for-water-salt-and-potassium-to-maintain-health-and-reduce-chronic-disease-risk#:~:text=Total%20water%20intake%20at%20the,sedentary%20people%20in%20temperate%20climates."},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"U.S. National Academy of Sciences \u0026 Medicine","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" recommends the following daily water amounts for sedentary people in a temperate climate: 3.7 liters (16 cups) for adult men and 2.7 liters (11 cups) for adult women. These recommendations can change based on total fluid intake, activity level, and climate.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"2. Exercise, But Donât Overdo It","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Groundbreaking research from Dr. Herman Pontzer, author of ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Burn: The Misunderstood Science of Metabolism","nodeType":"text"},{"data":{},"marks":[],"value":", shows that our body fat percentage and how intensely we exercise influences how many calories we ultimately burn. Pontzer and his team studied the physical activity of more than 300 people in five population groups and learned that when it comes to exercise, more (intensity and duration) ","nodeType":"text"},{"data":{"uri":"https://www.sciencedirect.com/science/article/pii/S0960982215015778"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"doesnât lead to burning more calories overall","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". Total daily energy expenditure plateaued in the groups with the highest physical activity. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This doesnât mean you shouldnât exercise. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Pontzerâs research did uncover a positive correlation between physical activity and total energy expenditure â and the relationship was much stronger over the lower range of exercise. So donât push those workout sneaks to the back of your closet;
29 instead, strive for a more moderate approach to getting your sweat on. Besides, you donât want to miss out on those mood-boosting endorphins. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"A winning workout plan for weight loss can look like:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Complete full body strength training","nodeType":"text"},{"data":{},"marks":[],"value":" at least twice a week to ","nodeType":"text"},{"data":{"uri":"https://onlinelibrary.wiley.com/doi/full/10.1111/obr.13256"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"reduce lean mass lost","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" during weight loss.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Switch up your cardio effort:","nodeType":"text"},{"data":{},"marks":[],"value":" One study on 82 obese women found that those who performed moderate-intensity cardio ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"and ","nodeType":"text"},{"data":{},"marks":[],"value":"high-intensity interval training for six months ","nodeType":"text"},{"data":{"uri":"https://onlinelibrary.wiley.com/doi/full/10.1002/oby.23078"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"lost 6.6 pounds more","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" than the group who only did moderate-intensity cardio.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Move your workout to the morning: ","nodeType":"text"},{"data":{},"marks":[],"value":"One study conducted on inactive females showed that ","nodeType":"text"},{"data":{"uri":"https://www.nature.com/articles/s41366-019-0409-x?s%3Fs?s%3Fs"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"morning exercisers lost significantly more weight","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" than afternoon and early evening exercises, despite minimal differences in energy balance. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"3. Get Your Sleep on Track","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"You may be focused on food and exercise, but healthy sleep habits are ","nodeType":"text"},{"data":{"uri":"https://www.trainwithkickoff.com/blog/exercise-vs-nutrition"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"crucial to weight loss","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", too.","nodeType":"text"},{"data":{"uri":"https://www.sleepfoundation.org/physical-health/weight-loss-and-sleep"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"Poor sleep","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" can contribute to:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"https://academic.oup.com/jcem/article/95/6/2963/2598810"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"Insulin resistance","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The disruption of ","nodeType":"text"},{"data":{"uri":"https://diabetesjournals.org/diabetes/article/63/6/1860/34298/Circadian-Misalignment-Augments-Markers-of-Insulin"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"circadian rhythms","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Increased ","nodeType":"text"},{"data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S088915911400470X"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"inflammation","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whatâs more, if you donât sleep enough, you ","nodeType":"text"},{"data":{"uri":"https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.0010062"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"might feel hungrier","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and end up eating more that day. You might also be tempted to skip your scheduled workout because you donât have the energy. If you stay up late at night, you could also be tempted to eat midnight snacks. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"For optimal sleep:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Keep a regular sleep schedule with similar sleep and wake times","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Block light with blinds or room-darkening curtains ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Turn screens off an hour before bedtime ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Avoid eating right before bed ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Go outside shortly after waking up in the morning to expose your eyes to natural light ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"If your mind races when your head hits the pillow or you wake up and have trouble falling back asleep, listen to a guided meditation or try one of these breathing techniques:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"4-7-8 breathing","nodeType":"text"},{"data":{},"marks":[],"value":": Inhale through your nose for four seconds. Hold your breath for seven seconds. Exhale through your mouth for eight seconds. Repeat these steps for a few minutes or until youâre relaxed.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Box breathing","nodeType":"text"},{"data":{},"marks":[],"value":": Inhale for four seconds. Hold the air in your lungs for four seconds. Exhale for four seconds. Hold your lungs empty for four seconds. Repeat these steps for a few minutes or until youâre relaxed. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Deep breathing (aka belly breathing) stimulates the parasympathetic nervous system, which regulates your heartbeat, blood flow, breathing, and digestion. Rapid, shallow breaths taken from the chest can signal a stress response â ever notice how your breaths are short and shallow when you wake up from a vivid nightmare? Calm your nerves with slow and deep breaths.  ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"4. Employ an Expert  ","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Weight loss success can be complicated but you donât have to go at it alone.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âWork with a team of professionals that are dedicated to your well being and success,â said Musleh. âThis includes your doctor, dietitian, health coach, and physical trainer.â ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"These professionals will help you determine exactly what type of plan would work for you. No diet or exercise routine is the same for everyone and a customized program and accountability partner may be what you need.  ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âEach person is unique and they have to understand their own issues, motivations, and their own willingness to make lifestyle changes for health,â said Gomer. âItâs hard in our culture where most people are surrounded by a ton of temptations every day around highly processed foods and alcohol.â
29","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Research supports the model of a coach-supported weight loss program. One analysis of 828 participants in a weight loss program showed that the users who used the platform with coaching help ","nodeType":"text"},{"data":{"uri":"https://www.jmir.org/2021/6/e26421/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"lost more weight","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" than those who used the platform only. Another study showed that app users who received two months of dietary coaching by a certified nutritionist ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6052929/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"lost significantly more weight","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" than the control group. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whatâs more, studies show that slower weight loss results in more ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5702468/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"favorable body composition","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", or greater ","nodeType":"text"},{"data":{"uri":"http://gradual"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"reductions in fat mass","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and body fat percentage. Avoid a restrict-lose-regress-gain cycle. Take the time to discover the ","nodeType":"text"},{"data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S019566632100091X"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"underlying habit associations","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" that trigger the behaviors that lead to weight gain. An experienced professional can guide you to uncover invaluable insights that lead to your long-term weight loss success.   ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":" ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"}}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4jlJaX1Wf1jCdMjR7kENU3","type":"Entry","createdAt":"2023-05-09T19:37:52.327Z","updatedAt":"2023-05-09T19:37:52.327Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":27,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"newBlogPost"}},"locale":"en-US"},"fields":{"title":"How Should You Really Be Doing a Warm Up and Cool Down? Find Out From a Personal Trainer and Physical Therapist","slug":"should-i-be-doing-a-warm-up-and-cool-down","metaDescription":"Find out the basics of a proper warm-up and cool-down, plus different techniques and tips you can use to ensure you are fully warmed up and cooled down.\n","date":"2023-05-09","author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"25A7OEVHxNEpZkMFbzRfCJ","type":"Entry","createdAt":"2022-11-02T19:30:07.598Z","updatedAt":"2023-03-21T18:33:38.298Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":31,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author","expert"],"name":"Rachel MacPherson, CPT","slug":"rachel-macpherson","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4NS1sVacBQDGJnbyfVLQjI","type":"Asset","createdAt":"2022-11-02T19:20:03.548Z","updatedAt":"2022-11-02T19:20:03.548Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"locale":"en-US"}
29,"fields":{"title":"Rachel MacPherson","description":"A headshot of author and ACE-certified personal trainer Rachel MacPherson","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/4NS1sVacBQDGJnbyfVLQjI/464301ceef3a135ed4c5face494b5a18/Rachel_MacPherson_Profile.jpg","details":{"size":679384,"image":{"width":2000,"height":2000}},"fileName":"Rachel_MacPherson_Profile.jpg","contentType":"image/jpeg"}}},"bio":"As a lifelong health and fitness enthusiast with 15 years of experience, Rachel is passionate about cutting through fads and noise. Her aim is to clearly communicate health information with actionable, science-based advice. She wants clients to come away knowing what to do next, and feeling like someone out there is in their corner.\n\nRachel is a professional writer and certified personal trainer with additional certifications including nutrition, prenatal/postpartum exercise, and pain-free performance.","education":["ACE Certified Personal Trainer (ACE-CPT)","PN1 Certified Nutrition Coach","PN Macros-Based Coaching Specialist","Certified Pain-Free Performance Specialist","GGS Certified Prenatal/Postpartum Coach"],"specialties":["Exercise nutrition","Strength training and weight lifting","Muscle building","Pregnancy and post-partum fitness","Macronutrient-based diet planning","Stress management","Injury prevention and recovery","Healthy weight balance","Body image and body acceptance"],"activitiesAndHonors":["Weightlifting","Jiu-jitsu","Hiking","Softball","Dodgeball","Kickboxing"],"twitterUrl":"https://twitter.com/rachelmacphers9"}},"editorialIntegrity":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3lwF7GVP8blmFQHZt1AV22","type":"Entry","createdAt":"2022-11-07T19:05:15.954Z","updatedAt":"2022-11-21T18:05:43.026Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":48,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"editorialIntegrity"}},"locale":"en-US"},"fields":{"title":"Use this for Editorial Integrity Link","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our content strives to support, inform, and motivate you to meet your health goals. We want to be your trusted source of expert- and science-backed info dispensed in simple, actionable ways. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/editorial-guidelines"},"content":[{"nodeType":"text","value":"Read our Editorial Guidelines","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4byxZEGodHM2GURgm1tpZi","type":"Asset","createdAt":"2023-05-09T19:29:02.693Z","updatedAt":"2023-05-09T19:29:02.693Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"How Should You Really Be Doing a Warm Up and Cool Down? Find Out From a Personal Trainer and Physical Therapist","description":"Source: Andrea Piacquadio / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/4byxZEGodHM2GURgm1tpZi/9e788cde9e87dc2df610d137cf4e2c49/blog_feature_article_image_757x426_-_2023-05-09T150217.499.jpg","details":{"size":46740,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-05-09T150217.499.jpg","contentType":"image/jpeg"}}},"categories":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3NtEoo5GQvd5Z6mZuZIJVN","type":"Entry","createdAt":"2022-11-09T20:44:22.111Z","updatedAt":"2022-12-03T18:58:37.108Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Fitness","slug":"fitness"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"2aCMFRMF0Gl8BnAbSI6cTA","type":"Entry","createdAt":"2022-11-09T20:44:21.895Z","updatedAt":"2022-12-03T18:47:47.731Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":11,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Prevent Injury","slug":"injury-prevention","parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"25lAdzjO1FfAwQutG5i6b8","type":"Entry","createdAt":"2022-11-09T20:44:22.014Z","updatedAt":"2022-12-03T18:58:45.180Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Habits","slug":"habits"}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"6Yf6KNFfQhpjQOXt0AafQX","type":"Asset","createdAt":"2022-11-02T16:52:33.195Z","updatedAt":"2022-11-02T16:52:33.195Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"Guy Stretching for Injury Prevention","description":"","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/6Yf6KNFfQhpjQOXt0AafQX/38291f82a945131f00f1c27c9d891c34/alora-griffiths-WX7FSaiYxK8-unsplash.jpg","details":{"size":2325821,"image":{"width":6240,"height":4160}},"fileName":"alora-griffiths-WX7FSaiYxK8-unsplash.jpg","contentType":"image/jpeg"}}}}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}}
29,"id":"1iNKW8fSXIqhQo9FjkBHET","type":"Entry","createdAt":"2022-12-03T19:26:16.662Z","updatedAt":"2022-12-03T19:26:16.662Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Get in Shape","slug":"get-in-shape","featured":false,"parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3NtEoo5GQvd5Z6mZuZIJVN","type":"Entry","createdAt":"2022-11-09T20:44:22.111Z","updatedAt":"2022-12-03T18:58:37.108Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Fitness","slug":"fitness"}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4lIomncr0gxVp7EwycqEEx","type":"Asset","createdAt":"2022-12-03T19:26:09.221Z","updatedAt":"2022-12-03T19:26:09.221Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Get in shape, together","description":"","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/4lIomncr0gxVp7EwycqEEx/4c044cd045d117dd6f5ea1a2627c530d/anupam-mahapatra-Vz0RbclzG_w-unsplash.jpg","details":{"size":3294963,"image":{"width":6000,"height":4000}},"fileName":"anupam-mahapatra-Vz0RbclzG_w-unsplash.jpg","contentType":"image/jpeg"}}}}}],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The more exciting strength training, sport, or cardio event often overshadows the importance of warm-up and cool-down techniques. However, without preparing your body to work, you could not only put yourself at risk of injury but also miss out on potential performance and progress benefits. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whatâs more, cooldowns are not just a good idea for helping you safely bring your heart rate back downâthey serve a crucial purpose you may not be aware of. Even though fitness has been a lifelong passion for me, and I consider myself well-versed and educated in all things workout related, I admit to skipping cooldowns before I learned their true power.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Below, Iâll break down the importance and benefits of proper warm-up and cool-down techniques, along with help from New York Times and Wall Street Journal best-selling author ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.instagram.com/thereadystate/?hl=en"},"content":[{"nodeType":"text","value":"Dr. Kelly Starrett","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", a physical therapist and co-author of the new book Built To Move.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The Basics and Purpose of a Good Warm-Up ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Warm-ups are a precursor to your exercise session that typically include some light cardio and movements or light sets that mimic how your body will move during your training session. In the simplest terms, a warmup is meant to prepare our bodies to have better training, sport, or play experience, according to Starrett.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you are over 25 to 30, your body may not be able to rock your training right out of the gait. You might feel tight, lethargic, unmotivated, or weak. âIf we pan back, there are very few sports where weâll see an athlete get out of the van and move very quickly. Through that lens, we intuitively know that humans competing feel better when theyâve hit some of the ideas and principles behind a good warmup,â says Starrett.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The basics accomplishments of a good warm-up, according to Starrett, include: ","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shifting blood to the heart","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":". Blood will be redirected from your stomach and other veins to your heart. t takes a second to shift that blood back into the system. ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Regulating arousal in the brain","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":". Become more turned on by activating and notifying your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://doi.org/10.1093/bjaed/mkw011"},"content":[{"nodeType":"text","value":"central nervous system (CNS)","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" that itâs time to work. ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Raising body temperature","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":". We want to ensure that the blood has a second to perfuse our tissues and get our ligaments, tendons, and joints full of blood. ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Preparing you for positions","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":". Movement preparation reminds us about the skills weâre about to engage in. It allows us to touch base with key shapes (body positions) we will need for our sport. It tells the brain that itâs safe to go to these positions. ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Centering and getting you ready","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":". Warm-ups help us prepare to partner with others to play a sport or engage with our training partner. Use play as a warmup or a time to experience other movements and expose ourselves to positions and shapes. ","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Donât be afraid to play and experiment with your warm-ups. This can help build motivation and excitement for training. âWe can expand this idea of âHey, Iâm just sitting on the bike, going through the motionsâ to a real opportunity to put in some fun movements and prep ourselves for what is going on,â says Starrett. Good warmups allow us to assess whatâs happening and prepare our bodies for a metaphorical fight. We should be able to see increased performance out of that.  ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The Basics and Purpose of a Good Cool Down","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3PnGuGLNglg21HVu4U2sV4","type":"Asset","createdAt":"2023-05-09T19:35:09.219Z","updatedAt":"2023-05-09T19:35:09.219Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"locale":"en-US"},"fields":{"title":"How Should You Really Be Doing a Warm Up and Cool Down? Find Out From a Personal Trainer and Physical Therapist","description":"Source: Ketut Subiyanto / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3PnGuGLNglg21HVu4U2sV4/9d32426d6a8262e944a0ed975e9d741
29a/blog_feature_article_image_757x426_-_2023-05-09T151028.901.jpg","details":{"size":66974,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-05-09T151028.901.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cooling down is one of the most neglected aspects of training that I see. Even good trainers sometimes skimp on cooling down their clients, but this last bit of your training is vital. âTheoretically, if Iâve just come out a brutal piece [of activity], is flopping on the ground and then jumping into a car the best way to manage that adaptation response? Probably not,â explains Starrett.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ultimately, weâd love not to have people go from red line to sittingâthatâs how we put horses in the hospital. âEven horses do cool-down laps after the Kentucky Derby. For horses, you canât be run hard and put away wet,â says Starrett. The same is true with humans.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The basics accomplishments of a good cool-down include: ","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Returning to a relaxed state. ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Just as you activated and aroused your CNS in your warm-up, you should relax and return it to a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://doi.org/10.1093/bjaed/mkw011"},"content":[{"nodeType":"text","value":"parasympathetic (rest and digest) state ","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":"afterward.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Preventing stiffness","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":". Continuing to be in movement teaches our bodies to buffer that lactate that keeps us from becoming stiff.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Helping with transition","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":": You have a chance to adapt and think about whatâs going on, getting in touch with your body and what you just accomplished while preparing for the rest of your day. ","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Proper Warm-Up Techniques","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How you should warm up will vary depending on what type of activity you will do. Starrett recommends thinking about warm-ups as skill development. Use your warm-up time to practice and prepare for the skills you will use during your training. ","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Cardio and Sport-Based Warm-Up Techniques","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"7kPmD1sthnUf0n6tvgys0V","type":"Asset","createdAt":"2023-05-09T19:37:38.970Z","updatedAt":"2023-05-09T19:37:38.970Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"How Should You Really Be Doing a Warm Up and Cool Down? Find Out From a Personal Trainer and Physical Therapist","description":"Source: Ketut Subiyanto / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/7kPmD1sthnUf0n6tvgys0V/2a0df15fd20c4be566809869bc43f38f/blog_feature_article_image_757x426_-_2023-05-09T150521.016.jpg","details":{"size":53583,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-05-09T15052
291.016.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you are performing a more extended cardio-based session, you can begin with a walk and start moving a little faster. If itâs sports, your warmup should be touching some of the skills you will use by practicing the motions more intentionally. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You should also ensure that you can access some of the ranges of motion you will use during your workout, along with touching the heart rate intensities you will be going up to as part of the warm-up. âYou donât have to spend the first part of your game or competition warming up,â advises Starrett. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you tend to get tight or sore from your cardio sessions, the time to work on your mobility and flexibility is during your recovery days. You do not need to spend a lot of time stretching before your cardio session. In fact, stretching can ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://doi.org/10.1519/jsc.0000000000003283"},"content":[{"nodeType":"text","value":"sometimes be detrimental","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" before your workout since it can lead to less stability which may cause injury.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you want to feel more mobile and loose before running, biking, swimming, or hitting a machine, some light basic dynamic mobility movements can help. Try exercises like gate openers, runnerâs lunge, shin box, inchworms, and bird dogs.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Weight Lifting Warm-Up Techniques","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When it comes to weightlifting, perform cardio and dynamic movements that mimic what you will be doing during your training session. Some of these movements should also be powerful, helping you activate your CNS. For instance, try bodyweight squats and jump squats before a squatting day or pushups and ball slams before bench pressing.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Next, you should perform warm-up sets, which are lighter versions of your working weight sets. For instance, if you plan to squat 150lb, try warming up first with body weight for 20 reps, then the bar for 10 reps, then with 100lb for 8 reps, then go into your working set. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Starrett says top weightlifters will often add more movement between each warm-up set. Try moving, stretching, and getting tissues hot and sweatyâjust reminding the brain about what is required. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"âThe only other thing I would say is if we are engaged in specific activities that require full capacity, full range of motion, like weightlifting, then that may be a time to drop in a quick mobilization to help me achieve a position that will be required for the sport,â he says. For instance, that can mean working on hip and ankle mobility to prepare for squatting. ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Proper Cool Down Techniques","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cooling down from a workout is much more straightforward. You can do the same type of cool-down after any training. The idea is to return to a resting state, lowering stress hormones and calming the body. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.acefitness.org/education-and-resources/professional/expert-articles/5456/passive-vs-active-recovery-which-is-more-effective"},"content":[{"nodeType":"text","value":"Cooldowns","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" promote ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://doi.org/10.2478/v10078-012-0079-4"},"content":[{"nodeType":"text","value":"recovery and repair","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" and improve digestion, stress, and wellbeing.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Methods for cooling down include gentle stretching, restorative yoga poses like corpse pose, happy baby pose, or childâs pose, lying with your legs elevated on a bench or up a wall, and box breathing. Warm showers, baths, myofascial release with a foam roller or massage gun, or sauna visits are also helpful. ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Age Matters","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Iâd be remiss if I didnât address that spring chickens will have a much easier time picking up and getting to their workouts than older folks. The older you get, the more you must incorporate thorough, intentional warmups. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"According to Starrett, age factors in massively when considering your warmup. âKindergarteners bolt from the door, and if I took a fifty-year-old and had them sit in an office all day long and then bolt for the door for recess, they would pull a hammy,â he says.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As we age, we probably need a little more time to warm up, bring tissue temperatures on board, and ensure tissues are well-perfused just because we donât have some of the same tolerances as we used to. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"âIn short, when we have younger people, we try to get right into the activity as fast as possible with skills and games. We donât stand around to talk; we start jump-roping and playing. But for older athletes, we really do want them to start to get hot and sweaty so they can feel better, and we get slower and take more work-up sets,â explains Starrett.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"According to Starrett, just because of the patina of age, we have tissues with experience and maybe a history of trauma. We need to get things prepped. âOne of our elite athletes says, âI can do anything once Iâm warmed up.â He happens to be fifty,â he concludes.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Learn the proper techniques for warm-ups, cooldowns, and other foundational fitness topics from an expert. Sign up for a free consultation with a certified personal trainer today.","marks":[],"data":{}}]}]}}}],"postsByCategory":{"Fitness":{"name":"Fitness","slug":"/blog/fitness","posts":[{"fields":{"title":"9 Mistakes to Avoid When Getting Lean","slug":"mistakes-to-avoid-when-getting-lean","metaDescription":"Looking to get lean and keep it that way? Read on to discover tips on what to do â and common mistakes to avoid â to cultivate a lean and healthy body.","date":"2023-05-09","author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"14SISgHhSnrOxxXvbBDpa1","type":"Entry","createdAt":"2022-11-02T19:00:07.809Z","updatedAt":"2022-11-02T19:00:07.809Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author","expert"],"name":"Crystal Fenton","slug":"crystal-fenton","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1zjI5DJc8zYvzrshNsjZN8","type":"Asset","createdAt":"2022-11-02T18:54:37.233Z","updatedAt":"2022-12-02T20:38:24.307Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":2,"locale":"en-US"}
29,"fields":{"title":"Crystal Fenton","description":"A headshot of yoga expert and author Crystal Fenton","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/1zjI5DJc8zYvzrshNsjZN8/8598f6db8792080f1c35b4e5f8911485/Crystal_Fenton.jpg","details":{"size":51490,"image":{"width":488,"height":650}},"fileName":"Crystal Fenton.jpg","contentType":"image/jpeg"}}},"bio":"Crystal Fenton is a freelance journalist, author of *The Healing Power of the Pineal Gland: Exercises and Meditations to Detoxify, Decalcify, and Activate Your Third Eye Chakra*, Simon \u0026 Schuster, March '22 and E-RYT®200 YACEP® Yoga Instructor. She has decades of editorial experience covering print, digital, and on-air content for top tier publications including *Yoga Journal*, *Newsweek*, MLB.com and more. As a yoga instructor, she specializes in first responders, professional athletes, advanced anatomy, pre- and post-natal, trauma informed, breathwork, and custom-curated sessions to address and treat individual students' unique needs.","education":["Boston University, BA, English Language \u0026 Literature, Journalism"],"specialties":["yoga","breathwork"],"instagramUrl":"https://www.instagram.com/cf912/"}},"editorialIntegrity":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3lwF7GVP8blmFQHZt1AV22","type":"Entry","createdAt":"2022-11-07T19:05:15.954Z","updatedAt":"2022-11-21T18:05:43.026Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":48,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"editorialIntegrity"}},"locale":"en-US"},"fields":{"title":"Use this for Editorial Integrity Link","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our content strives to support, inform, and motivate you to meet your health goals. We want to be your trusted source of expert- and science-backed info dispensed in simple, actionable ways. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/editorial-guidelines"},"content":[{"nodeType":"text","value":"Read our Editorial Guidelines","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"FMy9VuFNHSfFkbDE60Tbd","type":"Asset","createdAt":"2023-05-09T18:14:12.595Z","updatedAt":"2023-05-09T18:14:12.595Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"9 Mistakes to Avoid When Getting Lean","description":"Source: Julia Larson / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/FMy9VuFNHSfFkbDE60Tbd/bf90d01294d78c158243f2e46da064fb/blog_feature_article_image_757x426_-_2023-05-09T140114.555.jpg","details":{"size":45587,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-05-09T140114.555.jpg","contentType":"image/jpeg"}}},"categories":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"6WzC5sAA00hCbGWAZtSvFo","type":"Entry","createdAt":"2022-12-03T19:28:23.417Z","updatedAt":"2022-12-03T19:28:23.417Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Get Lean","slug":"get-leaner","featured":false,"parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3NtEoo5GQvd5Z6mZuZIJVN","type":"Entry","createdAt":"2022-11-09T20:44:22.111Z","updatedAt":"2022-12-03T18:58:37.108Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Fitness","slug":"fitness"}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3GWplWKJCGPEYsYTjniUHh","type":"Asset","createdAt":"2022-12-03T19:28:14.372Z","updatedAt":"2022-12-03T19:28:14.372Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Get leaner and meaner","description":"","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3GWplWKJCGPEYsYTjniUHh/3dfb03f0fd17a78cbfb13e595737d5a0/bruce-mars-tj27cwu86Wk-unsplash.jpg","details":{"size":1295041,"image":{"width":6000,"height":4000}},"fileName":"bruce-mars-tj27cwu86Wk-unsplash.jpg","contentType":"image/jpeg"}}}}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3NtEoo5GQvd5Z6mZuZIJVN","type":"Entry","createdAt":"2022-11-09T20:44:22.111Z","updatedAt":"2022-12-03T18:58:37.108Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Fitness","slug":"fitness"}}],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Make no mistakes. When youâre looking to shape up and shed pounds, it can be tempting to overhaul your entire lifestyle â yet, that might do more harm than good. Hereâs why: Working on body recomposition requires discipline, patience, and establishing healthier habits that are attainable and sustainable for long term success. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Simply put, body recomposition is just that: The process of improving body composition. Body recomposition aims to level out the ratio of fat and muscle by increasing the proportion of lean body mass (LBM) to fat mass. LBM is your overall weight minus the weight from body fat. And, itâs more than likely that the belly is the most common trouble spot for those looking to lean out and gain muscle. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"},{"type":"bold"}],"value":"(Writer's note~ should I add more about belly fat here?) ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Why does that matter? According to the ","nodeType":"text"},{"data":{"uri":"https://www.cdc.gov/healthyweight/assessing/index.html"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"CDC","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", a high amount of body fat can potentially lead to diseases and increase the risk of weight-related issues. Fortunately, by reading this, youâre taking the first key steps on the path to prevention. Better yet, the journey to a lean, strong body and improved overall health doesnât have to be complicated, time-consuming or leave you feeling depleted. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Here, experts debunk the most common mistakes to avoid making when getting lean. Plus, explore actionable tips to get you started â and sustain â healthier fitness, nutrition and lifestyle habits. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"NUTRITION ","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Mistake 1: Fad Diets","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"First, start small: Steer clear from making any dramatic shifts, which ultimately may lead to feeling overwhelmed and being unable to maintain over time. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âThe biggest mistake people make when trying to lose weight is trying to make drastic changes to their diet or exercise routine. This can be over
29whelming and unsustainable in the long term,â said certified personal trainer ","nodeType":"text"},{"data":{"uri":"http://www.drossfit.com/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"Daury Dross","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What to Do","nodeType":"text"},{"data":{},"marks":[],"value":": ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Take a Balanced, Holistic Approach","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As in life, the road to getting lean begins with balance. Opt for a diet that includes nutrition-dense, whole foods that fuel your body â and your workouts. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âStay away from fad diets (which are not good for you in the long run), excessive cardio, and extreme calorie deficits as these can all do more harm than good,â explained Dross. âInstead, try building your muscles with some weight training, fuel your body with healthy, nutritious foods, and take a balanced approach to both your diet and workout.â  ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Mistake 2: Consuming Too Many or Too Little Calories and Protein ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Weight loss and building lean muscle are a numbers game, in which making errors can be costly and derail your progress. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âNutrition is a big part of getting lean or losing weight,â explained Dross. âIf someone is intaking too many calories or not enough protein, for example, it may be difficult for them to build lean muscle mass, and lose body fat.\"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What to Do","nodeType":"text"},{"data":{},"marks":[],"value":": ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Create a Balanced, Well-Rounded Calorie Deficit","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1Fscr4CC4zJoJ1SLOZ81Zt","type":"Asset","createdAt":"2023-05-09T18:16:10.709Z","updatedAt":"2023-05-09T18:16:10.709Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"9 Mistakes to Avoid When Getting Lean","description":"Source:: Mikhail Nilov / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/1Fscr4CC4zJoJ1SLOZ81Zt/cc315108e80ffa737e80540f86a9a3e0/blog_feature_article_image_757x426_-_2023-05-09T140451.204.jpg","details":{"size":56248,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-05-09T140451.204.jpg","contentType":"image/jpeg"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"You are what you eat, so be sure to include a healthy range of key nutrients in your day-to-day meal plan, even as you work with a caloric deficit. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âTo get lean safely, you should focus on a healthy diet and regular exercise. Make sure to eat a well-balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains,â said Dross. âTry to create a calorie deficit by consuming fewer calories than you burn each day. This can be achieved through reducing portion sizes or increasing physical activity.â","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Mistake 3: Dehydration","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Dehydration can cause a slew of unwanted issues, and, as our bodies are composed primarily of water, remaining well-hydrated is a health essential. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âAvoid dehydration when getting lean, which can happen when you are in an elimination phase,â said ","nodeType":"text"},{"data":{"uri":"https://www.denisechakoian.com/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"Denise Chakoian","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", Owner + Founder of","nodeType":"text"},{"data":{"uri":"https://www.corefitprov.com/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":" CORE Cycle.Fitness.Lagree","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", Personal Trainer, Cancer Exercise Specialist, and Boutique Fitness Consultant.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What to Do","nodeType":"text"},{"data":{},"marks":[],"value":":","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":" Fuel Your Body by Staying Hydrated ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Prioritize these daily diet must-do's: Drink plenty of water, power up with protein and keep calories in check each day. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âMonitor your caloric and protein intake to avoid losing muscle rather than fat. This is a common mistake when someone decides to eliminate foods, or go for a much less caloric intake,â explained Chakoian. âThey will initially lose water first; then, we want there to be a fat loss vs. a muscle loss. There are multiple reasons why someone might not be able to get lean such as not eating correctly for their body weight, the
29ir exercise regime, or they could be on medication that might be hindering fluid retention.â","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"FITNESS","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Mistake 4: You're Not Maximizing Time at the Gym","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Time is money and if you're not making the most of your fitness routine (read: doing the same-old routine, inefficient workout), this mistake can cost you when it comes to losing fat while bolstering lean muscle gains.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âIf someone is not performing effective workouts, they may not be stimulating their muscles enough to promote growth and fat loss,â said Dross.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What to Do: Work With Your Body â Not Against It","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Forget focusing on mind-numbing cardio alone - the secret to sculpted, lean muscle mass likely lies in adapting your routine to address your body and its unique needs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âIn terms of exercise, a combination of cardio and strength training is important for getting a lean physique. Cardiovascular exercise will help you burn calories and fat, while strength training will build muscle mass and increase your metabolism,â explained Dross. âEveryone has a different level of tolerance. I always tell my clients to go at their own pace and that âprogress is a processâ. It's important to start slow and gradually increase the intensity and duration of your workouts to avoid injury.â","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Mistake 5: Skipping Strength Training","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Sculpting lean muscle, and shedding excess fat, comes from an efficient exercise routine that combines both cardio and strength activities. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âThe type of workouts also play a big role,â said Chakoian. âAs we tend to do higher repetitions with lower weight to get lean and cut the muscle.â","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What to Do: Focus on Form","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Don't be worried if you see numbers creeping up on the scale - in fact, the most effective methods for increased lean muscle mass are reliant on due diligence to proper form and function.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âMuscle will burn fat essentially, however, it is how you do it that is important,â said Chakoian. âUsing very heavy weights, with low repetitions, tends to build muscle, so keeping this in mind is important.â","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Mistake 6: Excessive Cardio ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Drastic caloric cuts paired with going overboard on cardio can be a recipe for disaster. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âWhen wanting to lean out, I see clients making these two common mistakes: Cutting calories and excessive cardio,â said Marissa West, Founder of ","nodeType":"text"},{"data":{"uri":"http://westkeptsecret.co/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"West Kept Secret","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", CPT + Nutrition Therapist. âBoth of these âquick fixesâ lead to a depressed metabolism and a sluggish central nervous system output, which means less fat is burned and is counteractive to the goal of leaning out.â","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What to Do: Maintain a Manageable Exercise Routine","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Be realistic when determining your end goals, schedule, and cultivate an effective, safe fitness routine that will work both now, along with remaining manageable for the long haul. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âTo begin leaning out safely, start slow! Create a habit of something that is attainable, such as walking 30 minutes daily for 3-4 weeks,â explained West. âOnce this habit is formed, begin adding other habits into your weekly routine, such as increasing your water intake and prioritizing a high protein diet.â ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"HABITS","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Mistake","nodeType":"text"},{"data":{},"marks":[],"value":" ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"7: Fixating on the Scale","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Stop staring at the scale - and don't let it derail you. Muscle weighs more than fat, so you may actually see the numbers fluctuate even as you lose fat while building muscle mass. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âA big mistake I see clients make when trying to lose weight is only focu
29sing on the scale,â said West.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What to Do: Measure Success by the Way Your Clothes Fit, Not the Numbers on the Scale","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Remember that the numbers on the scale arenât necessarily reflective of what is happening within your body. Instead, consider measuring progress by how you look, and feel, each on a daily basis.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âThe scale can fluctuate several pounds (up or down) in a day. Seeing these fluctuations can be damaging to motivation and derail progress,â explained West. âTo measure progress more accurately, take progress pictures monthly and go by the way your clothes fit.â","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Mistake 8: Not Getting Enough Sleep","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3GtrAxlJ7M1JKbcHqOD9bX","type":"Asset","createdAt":"2023-05-09T18:15:23.637Z","updatedAt":"2023-05-09T18:15:23.637Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"9 Mistakes to Avoid When Getting Lean","description":"Source: Ketut Subiyanto / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3GtrAxlJ7M1JKbcHqOD9bX/f6f13b9f325277ea0edf2c8bdbff3587/blog_feature_article_image_757x426_-_2023-05-09T140306.378.jpg","details":{"size":37105,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-05-09T140306.378.jpg","contentType":"image/jpeg"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Our bodies are a system of constantly moving parts that require sleep in order to reset, reboot and renew. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âSleep is so important for recovery and optimal hormone levels,â said Dross.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What to Do: Get Adequate Rest to Fuel Your Body","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Stress from sleep deprivation activates the sympathetic nervous system, putting the physical body in âfight-or-flightâ mode and causing an increase in cortisol, the ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4065693/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"catalyst","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" for pro-inflammatory cytokines; getting enough sleep may help to combat those effects.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âIf someone is not getting enough sleep, it can create difficulties with their progress and getting lean,â explained Dross. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Mistake 9: Focusing on Quick Fixes ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Nix the quick fixes. Instead, focus on habits that can help you establish patterns to achieve long-term goals.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âPeople want a quick fix. Most times, they do lose weight quickly with elimination diets, or fasting diets; however, it does not last,â said Chaokian. âTherefore, you put your body into a âyo -yoâ effect and the metabolism cannot get under control as it does not know what is happening.â","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What to Do: Be Patient for Long-term Health","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Your body is a system of constantly moving parts; maintaining equilibrium is essential in building habits that work to cultivate change that will last over time.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âAs we get older it is imperative that we increase the metabolism and that is done through exercise, eating well, and hydration,â said Chaokian. âIt might take a few weeks versus 2 weeks, but in the long run, you are damaging your body more b
29y doing a quicker fix, rather than training your body for the long haul!â","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"The Takeaway: Think Big Picture","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"âInstead, it's important to focus on making small changes to your lifestyle that you can maintain over time,â said Dross. âIt's also important to remember that weight loss is a gradual process and that it's important to be patient and consistent in your journey.â","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If your ultimate goal is getting lean, your best bet is to forgo the fast fixes and focus on the steps you can take to achieve â and maintain â your goals. Try integrating these ideas into your regular routine, be consistent and if you need more advice, opt to consult with an expert and platform such as ","nodeType":"text"},{"data":{"uri":"https://www.trainwithkickoff.com"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"Kickoff","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to help keep on-track and accountable. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"}},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1iNId5nMz8VqPSmeclsW9e","type":"Entry","createdAt":"2023-05-09T18:23:22.445Z","updatedAt":"2023-05-09T18:23:22.445Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":44,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"newBlogPost"}},"locale":"en-US"}},{"fields":{"title":"The Truth About How to Get Lean Instead of Bulky, According to a Personal Trainer","slug":"how-to-get-lean-instead-of-bulky","metaDescription":"The secret is while gaining muscle and losing body fat at the same time is possible, a lean, muscular look is not obtained by one single type of training.","date":"2023-05-04","author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"25A7OEVHxNEpZkMFbzRfCJ","type":"Entry","createdAt":"2022-11-02T19:30:07.598Z","updatedAt":"2023-03-21T18:33:38.298Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":31,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author","expert"],"name":"Rachel MacPherson, CPT","slug":"rachel-macpherson","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4NS1sVacBQDGJnbyfVLQjI","type":"Asset","createdAt":"2022-11-02T19:20:03.548Z","updatedAt":"2022-11-02T19:20:03.548Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"locale":"en-US"},"fields":{"title":"Rachel MacPherson","description":"A headshot of author and ACE-certified personal trainer Rachel MacPherson","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/4NS1sVacBQDGJnbyfVLQjI/464301ceef3a135ed4c5face494b5a18/Rachel_MacPherson_Profile.jpg","details":{"size":679384,"image":{"width":2000,"height":2000}},"fileName":"Rachel_MacPherson_Profile.jpg","contentType":"image/jpeg"}}},"bio":"As a lifelong health and fitness enthusiast with 15 years of experience, Rachel is passionate about cutting through fads and noise. Her aim is to clearly communicate health information with actionable, science-based advice. She wants clients to come away knowing what to do next, and feeling like someone out there is in their corner.\n\nRachel is a professional writer and certified personal trainer with additional certifications including nutrition, prenatal/postpartum exercise, and pain-free performance.","education":["ACE Certified Personal Trainer (ACE-CPT)","PN1 Certified Nutrition Coach","PN Macros-Based Coaching Specialist","Certified Pain-Free Performance Specialist","GGS Certified Prenatal/Postpartum Coach"],"specialties":["Exercise nutrition","Strength training and weight lifting","Muscle building","Pregnancy and post-partum fitness","Macronutrient-based diet planning","Stress management","Injury prevention and recovery","Healthy weight balance","Body image and body acceptance"],"activitiesAndHonors":["Weightlifting","Jiu-jitsu","Hiking","Softball","Dodgeball","Kickboxing"],"twitterUrl":"https://twitter.com/rachelmacphers9"}},"editorialIntegrity":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3lwF7GVP8blmFQHZt1AV22","type":"Entry","createdAt":"2022-11-07T19:05:15.954Z","updatedAt":"2022-11-21T18:05:43.026Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":48,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"editorialIntegrity"}},"locale":"en-US"},"fields":{"title":"Use this for Editorial Integrity Link","content":{"
29nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our content strives to support, inform, and motivate you to meet your health goals. We want to be your trusted source of expert- and science-backed info dispensed in simple, actionable ways. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/editorial-guidelines"},"content":[{"nodeType":"text","value":"Read our Editorial Guidelines","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"H4Nf0JYOkumnJ6cscUfkc","type":"Asset","createdAt":"2023-05-04T15:44:43.292Z","updatedAt":"2023-05-04T15:44:43.292Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"The Truth About How to Get Lean Instead of Bulky, According to a Personal Trainer","description":"Source: Anastasia Shuraeva / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/H4Nf0JYOkumnJ6cscUfkc/c0a39a7955aee6cf88be3c1702ec7b1f/blog_feature_article_image_757x426_-_2023-05-04T084028.526.jpg","details":{"size":59125,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-05-04T084028.526.jpg","contentType":"image/jpeg"}}},"categories":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3NtEoo5GQvd5Z6mZuZIJVN","type":"Entry","createdAt":"2022-11-09T20:44:22.111Z","updatedAt":"2022-12-03T18:58:37.108Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Fitness","slug":"fitness"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"6WzC5sAA00hCbGWAZtSvFo","type":"Entry","createdAt":"2022-12-03T19:28:23.417Z","updatedAt":"2022-12-03T19:28:23.417Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Get Lean","slug":"get-leaner","featured":false,"parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3NtEoo5GQvd5Z6mZuZIJVN","type":"Entry","createdAt":"2022-11-09T20:44:22.111Z","updatedAt":"2022-12-03T18:58:37.108Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Fitness","slug":"fitness"}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3GWplWKJCGPEYsYTjniUHh","type":"Asset","createdAt":"2022-12-03T19:28:14.372Z","updatedAt":"2022-12-03T19:28:14.372Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Get leaner and meaner","description":"","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3GWplWKJCGPEYsYTjniUHh/3dfb03f0fd17a78cbfb13e595737d5a0/bruce-mars-tj27cwu86Wk-unsplash.jpg","details":{"size":1295041,"image":{"width":6000,"height":4000}},"fileName":"bruce-mars-tj27cwu86Wk-unsplash.jpg","contentType":"image/jpeg"}}}}}],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As an avid weightlifter and personal trainer, I know the benefits of strength training. As a female, I also know it takes years of dedicated, consistent training to gain a substantial amount of noticeable muscle mass. But, many of my female clients are intimidated by lifting weights, especially heavy ones, in fear of becoming âbulky.â","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Iâm here to tell you that will not happen.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As for males, yes, you can develop more muscle mass much more quickly and readily than women, but becoming bulky ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-to-build-lean-muscle"},"content":[{"nodeType":"text","value":"instead of lean","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" is not the inevitable outcome you might think it is. If youâre interested in obtaining a lean look that isnât âbulky,â there are ways you can eat and train to encourage that particular outcome, regardless of sex.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Defining Lean vs. Bulky","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1MSdNtB9UlVrXzJsZZTg1A","type":"Asset","createdAt":"2023-05-04T15:47:39.547Z","updatedAt":"2023-05-04T15:47:39.547Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"The Truth About How to Get Lean Instead of Bulky, According to a Personal Trainer","description":"Source: Mikhail Nilov / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/1MSdNtB9UlVrXzJsZZTg1A/15f3f037ddfa22899fcf0471e8facfe4/blog_feature_article_image_757x426_-_2023-05-04T084134.338.jpg","details":{"size":46091,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-05-04T084134.338.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"First, I would be remiss if I didnât address this issue: Women should not be afraid of taking up space. We shouldnât constantly try to
29shrink ourselves or use exercise only to become smaller and thinner. In fact, many women donât realize that the body type they covet is likely obtained by gaining muscle mass. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When clients ask me how they can get lean instead of bulky, I immediately ask them to define both terms. These people often believe lifting weights will cause them to gain muscle and look thick, wide, and heavy. While this could technically happen if youâre male or tend to gain muscle easily, itâs not inevitable. Far from it.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When clients say they want to be lean, they typically hope to reduce body fat while having visible muscles. For women, this usually means shapely glutes, legs, and abdominals. For men, itâs most often the arms, chest, abs, and calves. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The secret is while ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/exercise-to-build-muscle-and-lose-fat"},"content":[{"nodeType":"text","value":"gaining muscle and losing body fat at the same time is possible","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", a lean, muscular look is not obtained by one single type of training. In fact, it takes quite a long time of dedicated and consistent work to grow muscle and shed body fat in separate phases of training and dieting strategies. It sounds complicated, but itâs not, I promise.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How to Get Lean and Muscular","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"While a complete program is beyond the scope of this article, the basics are this:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift weights in a hypertrophy-based (strength-building) ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-many-sets-and-reps-to-build-muscle"},"content":[{"nodeType":"text","value":"program","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" that increases ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://doi.org/10.1249/mss.0000000000001764"},"content":[{"nodeType":"text","value":"volume over time","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eat more calories than you burn, with plenty of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-much-protein-a-day-to-build-muscle"},"content":[{"nodeType":"text","value":"protein to support muscle growth","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-often-should-I-work-out"},"content":[{"nodeType":"text","value":"Donât overtrain","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":"; allow time for your muscles to recover and grow.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"After a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-long-does-it-take-to-build-muscle"},"content":[{"nodeType":"text","value":"period of muscle growth","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" and calorie surplus, start reducing calories slightly to lose body fat.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue lifting weights and training in ways that challenge you while eating enough protein to spare your muscle during the calorie cutback.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Once you reach your desired body fat levels or feel diet fatigue, stop dieting.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat the process, gaining more muscle over time.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When you see people with low body fat levels and visible muscles, such as bodybuilders, theyâve likely completed this process a few times. The more muscle they have, the longer they have probably been doing this type of programming. It also helps to have incredible genetics, be young, and have excellent coaching and training. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"And keep in mind bodybuilders donât look lean at all times. They complete cycles of muscle growth called âbulkingâ or âmassingâ and then reduce body fat in a separate phase. What you see in images is a carefully curated look thatâs not their typical body. Staying at a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://doi.org/10.1123/ijsnem.2016-0332"},"content":[{"nodeType":"text","value":"very low body fat percentage","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" can cause numerous health issues and is not recommended.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Getting Bulky Instead of Slimming Down","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If youâve been lifting weights and feel youâre only getting bulky and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/why-cant-i-lose-weight-no-matter-what-i-do"},"content":[{"nodeType":"text","value":"not slimming down","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", this is likely because youâre successfully gaining muscle â congratulations! Gaining muscle is most effectively accomplished by eating more than youâre burning, which means you wonât shed body fat during this time. But this can be a good thing!","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Too many people make the mistake of focusing only on weight loss and the number on the scale. To achieve a lean, muscular look, you canât only ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/cardio-or-weights-for-weight-loss"},"content":[{"nodeType":"text","value":"focus on losing weight","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". Weight loss will always come with some muscle loss, along with the body fat youâre aiming to shed.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In other words, weight loss is not always the best goal for everyone. But, if your doctor has recommended it or you know you have some extra body fat contributing to poor health, it can be an ideal goal. In this case, strength training is ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/22777332/"},"content":[{"nodeType":"text","value":"still incredibly valuable","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" and will help you ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.nature.com/articles/ejcn2014216"},"content":[{"nodeType":"text","value":"increase your metabolism","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". You may even build muscle while you lose weight, especially if youâre ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/15947721/"},"content":[{"nodeType":"text","value":"new to weight lifting","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If your main goal is to lose body fat: ","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"focus on strength training ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"increase your overall daily activity by walking  ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"do some cardio ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"ensure you eat in a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-much-weight-you-can-lose-in-a-month"},"content":[{"nodeType":"text","value":"reasonable calorie deficit","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" with whole foods that include plenty of fiber and protein from whole grains, lean proteins, fruits, and veggies. ","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"After you reach your desired body fat level, you can build muscle by increasing your calories back up to maintenance level (the number of calories you need to keep your weight stable) or a slight calorie surplus to support muscle gain.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Achieving Lean (Not Bulky) Arms and Legs","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"7oV1F2gwTj6lvvZNh2aOEB","type":"Asset","createdAt":"2023-05-04T15:48:24.788Z","updatedAt":"2023-05-04T15:48:24.788Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"The Truth About How to Get Lean Instead of Bulky, According to a Personal Trainer","description":"Source: Ketut Subiyanto / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/7oV1F2gwTj6lvvZNh2aOEB/e081698d60e9a8db8e1faa9f6218c2f1/blog_feature_article_image_757x426_-_2023-05-04T084236.886.jpg","details":{"size":50096,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-05-04T084236.886.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The above advice applies to any body part, but clients are often most concerned with their arms and legs looking bulky from lifting weights. Many people think they should stick to Pilates or yoga instead of lifting weights to achieve âlong, leanâ muscles instead of adding âbulk.â","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Iâm here to tell you that no exercise on the planet can increase the physical length of your muscles. Muscles have specific origins and insertions on your body;
29 no matter how many Pilates hundreds you do, you canât change these physical properties. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pilates is an excellent form of exercise that can help you build strength and muscular endurance, so itâs worth considering if you enjoy it. But, it wonât be enough to help you grow much muscle, and it doesnât burn significant calories to support weight loss. Choose Pilates because you enjoy it and it improves your posture and core stability, not because you believe it will create a âlongâ or âtonedâ physique. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"That said, if youâre hoping to achieve lean, muscular, but not bulky arms and legs, strength training will certainly help. Working your arms and legs twice each week is a fantastic starting place. Complete three to six sets of exercises targeting the different muscles of your legs and arms each week, eat well, and increase your overall activity levels to support a healthy and lean physique.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Final Message","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Please donât be afraid of gaining weight during a muscle-massing phase. Although many of us (especially women) have been conditioned to strive for lower and lower numbers on the scale, this is not the way to achieve a lean, âtonedâ look. Be patient with your body and aim to gain muscle over time by training correctly and fueling your body. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Short, intermittent stints of fat loss can help you achieve the leanness youâre hoping for, but itâs crucial for your health and wellbeing to stick primarily to eating at maintenance or in a slight surplus for most of the time. Your body will thank you.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Learn what specific changes you may
29need to make to your workout routine and diet to get a lean look. Sign up for a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/client-sign-up?questionId=219\u0026ref=blog"},"content":[{"nodeType":"text","value":"free consultation with a certified personal trainer","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" today.","marks":[],"data":{}}]}]}},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4fjItdR7uhvZycKU8utdkW","type":"Entry","createdAt":"2023-05-04T15:48:34.433Z","updatedAt":"2023-05-04T15:48:34.433Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"newBlogPost"}},"locale":"en-US"}},{"fields":{"title":"How to Make Exercise a Habit That Sticks Once \u0026 For All","slug":"how-can-i-make-exercise-a-habit","metaDescription":"Ready to transform your lifestyle and build a consistent exercise routine? Learn how to make exercise a habit with our expert tips and advice.","date":"2023-05-02","author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"7LbhCT1OPZJhCOitZY76vR","type":"Entry","createdAt":"2022-11-02T19:44:53.787Z","updatedAt":"2022-11-02T19:44:53.787Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":11,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author"],"name":"Nicole LaMarco","slug":"nicole-lamarco","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"iNXJUiJz3yLb57ldfhIXK","type":"Asset","createdAt":"2022-11-02T19:40:41.646Z","updatedAt":"2022-11-02T19:40:41.646Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Nicole LaMarco","description":"A headshot of author Nicole LaMarco","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/iNXJUiJz3yLb57ldfhIXK/6daa49dbf57a29352b3ce92600654272/Nicole_LaMarco.jpeg","details":{"size":86598,"image":{"width":834,"height":834}},"fileName":"Nicole LaMarco.jpeg","contentType":"image/jpeg"}}},"bio":"Nicole Lamarco has 18 years of experience writing for health-related publications, including Shape, PsychCentral, Verywell Fit, Eat This Not That, Verywell Mind, and Healthgrades. She helps businesses improve their brand visibility and write for medical and health publications. She's passionate about medicine, science, and health â some say obsessed. ","specialties":["health writing","copywriting"],"activitiesAndHonors":["First Degree Black Belt in Taekwondo at Matt Randall's Black Belt Academy"],"instagramUrl":"https://www.instagram.com/nickylamarco/","twitterUrl":"https://twitter.com/nicolelamarco"}},"editorialIntegrity":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3lwF7GVP8blmFQHZt1AV22","type":"Entry","createdAt":"2022-11-07T19:05:15.954Z","updatedAt":"2022-11-21T18:05:43.026Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":48,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"editorialIntegrity"}},"locale":"en-US"},"fields":{"title":"Use this for Editorial Integrity Link","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our content strives to support, inform, and motivate you to meet your health goals. We want to be your trusted source of expert- and science-backed info dispensed in simple, actionable ways. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/editorial-guidelines"},"content":[{"nodeType":"text","value":"Read our Editorial Guidelines","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"65Sc5vocr2iO4zsJSsi9BI","type":"Asset","createdAt":"2023-05-02T16:18:08.182Z","updatedAt":"2023-05-02T16:18:08.182Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"How to Make Exercise a Habit That Sticks Once \u0026 For All","description":"Source: Karolina Grabowska / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/65Sc5vocr2iO4zsJSsi9BI/8e1c65ed7ea413eeba3ddd07f409d581/blog_feature_article_image_757x426_-_2023-05-02T091437.175.jpg","details":{"size":35532,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-05-02T091437.175.jpg","contentType":"image/jpeg"}}},"categories":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3NtEoo5GQvd5Z6mZuZIJVN","type":"Entry","createdAt":"2022-11-09T20:44:22.111Z","updatedAt":"2022-12-03T18:58:37.108Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Fitness","slug":"fitness"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}}
29,"id":"1iNKW8fSXIqhQo9FjkBHET","type":"Entry","createdAt":"2022-12-03T19:26:16.662Z","updatedAt":"2022-12-03T19:26:16.662Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Get in Shape","slug":"get-in-shape","featured":false,"parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3NtEoo5GQvd5Z6mZuZIJVN","type":"Entry","createdAt":"2022-11-09T20:44:22.111Z","updatedAt":"2022-12-03T18:58:37.108Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Fitness","slug":"fitness"}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4lIomncr0gxVp7EwycqEEx","type":"Asset","createdAt":"2022-12-03T19:26:09.221Z","updatedAt":"2022-12-03T19:26:09.221Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Get in shape, together","description":"","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/4lIomncr0gxVp7EwycqEEx/4c044cd045d117dd6f5ea1a2627c530d/anupam-mahapatra-Vz0RbclzG_w-unsplash.jpg","details":{"size":3294963,"image":{"width":6000,"height":4000}},"fileName":"anupam-mahapatra-Vz0RbclzG_w-unsplash.jpg","contentType":"image/jpeg"}}}}}],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Creating a new habit takes commitment, time, and effort. I had exercised inconsistently for the past few years, so I knew I had to make some changes. I did, and now I exercise Monday through Friday every week. Hereâs how I made this habit stick with expert-backed tips. ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Be Consistent","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Consistency is key when forming a new habit. You have to keep showing up. Researchers at ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"http://web.archive.org/web/20110526144503/http://dornsife.usc.edu/wendywood/research/documents/Neal.Wood.Quinn.2006.pdf"},"content":[{"nodeType":"text","value":"Duke University","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" say that 40% of your daily behaviors are your habits. You can choose what type of habits you have by stopping habits that donât support good health and forming ones that do. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sometimes Iâm unmotivated and donât want to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/going-to-the-gym-every-day"},"content":[{"nodeType":"text","value":"go to the gym","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". Instead of worrying about how long my workout is or how much I need to do, I just go. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Even if I donât complete my entire workout, at least Iâm ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-to-start-working-out-and-not-stop"},"content":[{"nodeType":"text","value":"being consistent","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", which will solidify that habit. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So, I tell myself, ","marks":[],"data":{}},{"nodeType":"text","value":"even if I go to the gym and just do some ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/why-strength-training-is-for-everyone"},"content":[{"nodeType":"text","value":"strength training","marks":[{"type":"underline"},{"type":"italic"}],"data":{}}]},{"nodeType":"text","value":" exercises, or some ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-to-build-muscle-at-home-without-equipment-for-beginners"},"content":[{"nodeType":"text","value":"bodyweight exercises","marks":[{"type":"underline"},{"type":"italic"}],"data":{}}]},{"nodeType":"text","value":", or just walk for 5 minutes, then weâre good","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":". More often than not, I end up really enjoying my workout and staying for the whole thing. I just have to tell myself to get there and stop overthinking it.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"âNever miss a habit twice,â
29 says ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://jamesclear.com/habit-guide"},"content":[{"nodeType":"text","value":"James Clear","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", author of ","marks":[],"data":{}},{"nodeType":"text","value":"Atomic Habits","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":". If you missed your workout yesterday, you have to go today. You donât have to be perfect, but you do have to be consistent.  ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Know Your Why","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"2VdryqkYPLCjB3F02g56VG","type":"Asset","createdAt":"2023-05-02T16:23:09.728Z","updatedAt":"2023-05-02T16:23:09.728Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"How to Make Exercise a Habit That Sticks Once \u0026 For All","description":"Source: Andrea Piacquadio / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/2VdryqkYPLCjB3F02g56VG/aba66231a0eef64cd8a1a5ac70392547/blog_feature_article_image_757x426_-_2023-05-02T091152.915.jpg","details":{"size":68383,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-05-02T091152.915.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"âIdentify why you want to start exercising,â says Ryanne Mellick, M.A. in sports psychology and clinical psychology. What motivates you? Why do you want to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-to-get-into-working-out"},"content":[{"nodeType":"text","value":"make exercise a habit","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":"? ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For example, maybe you want to lose weight, tone up, have ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/benefits-of-exercise-on-mental-health"},"content":[{"nodeType":"text","value":"better mental wellness","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", be stronger, have better balance, or ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-to-become-more-flexible"},"content":[{"nodeType":"text","value":"be more flexible","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". Remembering your why can ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-to-stay-motivated-to-work-out-at-home"},"content":[{"nodeType":"text","value":"help you get motivated","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Keep it Interesting","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Mix it up because it can get boring real fast if youâre doing the same thing every day. I stick to longer ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/does-cardio-burn-fat"},"content":[{"nodeType":"text","value":"cardio workouts","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" on Tuesdays and Thursdays, and then do a shorter cardio workout with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/what-weights-should-I-start-with"},"content":[{"nodeType":"text","value":"strength training","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" exercises on Mondays, Wednesdays, and Fridays. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sometimes that doesn't go to plan either. Sometimes I get bored and want to cycle on an exercise bike instead of getting on the treadmill or elliptical. Sometimes Iâd rather do some dance cardio. Sometimes I do machine training instead of bodyweight exercises. I just do what I feel like because Iâm still sticking to my goal. It doesnât matter if I veer off my plan a little. ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Be Specific","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"âSchedule exercise into your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-to-make-exercise-a-habit"},"content":[{"nodeType":"text","value":"daily routine","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", ideally at the same time every day. Scheduling makes habit formation easier and makes you feel less likely to skip over it,â notes ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.strengthlog.com/about/"},"content":[{"nodeType":"text","value":"Daniel Richter","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", certified personal trainer. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Set your goals and be specific with them. Write them down. ","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Where","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":": Are you going to exercise at the gym, at home, outside, or somewhere else?","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":": Set a phone alarm for your workouts. Keep it at the same time every day. ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":": Which exercises are you planning? Write down your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/4-week-beginner-workout-plan"},"content":[{"nodeType":"text","value":"exercise plan","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" for each day.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Use an app or journal to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/tracking-progress-for-weight-loss"},"content":[{"nodeType":"text","value":"track your progress","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":"; youâll feel great looking back on your achievements. ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Use Habit Stacking","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Habit stacking is using existing habits to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/healthy-habits-and-how-to-automate-them"},"content":[{"nodeType":"text","value":"create new habits","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". For example, when I set out to make it a habit to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-often-should-I-work-out"},"content":[{"nodeType":"text","value":"go to the gym five times a week","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", I used my existing habit of drinking a cup of coffee every morning. When I finish my coffee, I automatically go to the gym without thinking about it. I learned about habit stacking from Clearâs book, ","marks":[],"data":{}},{"nodeType":"text","value":"Atomic Habits","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":". ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You can use any existing habit â taking a shower, eating breakfast (or any meal), brushing your teeth, etc. Your current habits are already working, so adding a new practice makes it easier to form that habit. Then you can keep stacking to create even more ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/ways-to-start-a-healthy-lifestyle"},"content":[{"nodeType":"text","value":"healthy habits","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For example, my mornings currently look like this:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Wake upâdrink coffeeâwork out","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"I can add more to that to increase my healthy habits like this:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Wake upâdrink coffeeâwork outâmeditate","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Maybe you want to make an evening habit. That might look like this:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Wash faceâbrush teethâchange into pajamasâread 10 pages","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Habit stacking can work with any current behaviors at any time of the day. Try habit stacking to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-to-be-consistent"},"content":[{"nodeType":"text","value":"make exercise a habit","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Make it Fun","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"I like to listen to music at the beginning of my workout and then listen to an audiobook for the last half. It helps me get motivated to finish my training, and listening to an audiobook is just fun. Plus, I get to check off two daily habits simultaneously. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You can watch a show or movie to help make your workout more engaging. Or you could ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/accountability-achieve-goals"},"content":[{"nodeType":"text","value":"meet up with friends","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" and work out together. Whatever it is, make sure youâre enjoying it.  ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Make it Easy","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Make your new habit so easy to stick to that itâs hard to say no. For me, this means keeping my workout clothes next to my bed. I also have a full water bottle on my kitchen counter and a packed gym bag next to the door. With these two preparations, I just get dressed, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/is-caffeine-bad-for-you"},"content":[{"nodeType":"text","value":"drink my coffee","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", grab my water bottle and bag, and go. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Other ways to make it easy:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sleep in your workout clothes","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your gym bag ready to go","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Put your sneakers right in front of the front door so you have to kick them out of the way or step over them to leave (your mind will get the message)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Meet a reliable friend ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-to-become-a-morning-person"},"content":[{"nodeType":"text","value":"early in the morning","marks":[{"type":"underline"},{"type":"italic"}],"data":{}}]},{"nodeType":"text","value":" to exercise so youâll feel extra guilty if you ditch her","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Make your new habit as easy as possible, and youâll be on the road to making exercise a habit that sticks. ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Challenge Yourself","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"oxAzLuKgM979zz6XAGwtQ","type":"Asset","createdAt":"2023-05-02T16:21:34.559Z","updatedAt":"2023-05-02T16:23:22.592Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":2,"locale":"en-US"},"fields":{"title":"How to Make Exercise a Habit That Sticks Once \u0026 For All","description":"Source: Andrea Piacquadio / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/oxAzLuKgM979zz6XAGwtQ/61a93bc96b2355d2a52c082844e66672/blog_feature_article_image_757x426_-_2023-05-02T091601.787.jpg","details":{"size":47348,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-05-02T091601.787.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Do a 7-day, 14-day, or ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/30-day-workout-challenge-for-beginners"},"content":[{"nodeType":"text","value":"30-day challenge","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" to get yourself exercising regularly. Then, reassess your goals to see whatâs working and what isnât.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://bpspsychub.onlinelibrary.wiley.com/doi/full/10.1111/bjhp.12504"},"content":[{"nodeType":"text","value":"2021 study","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" found that it takes 59 days to make a new habit automatic. Be patient with yourself. Make a commitment and stick to it. Remember, it will get easier once that habit feels automatic. ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Rest Day","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Rest days are crucial for your exercise routine. You have to give your body time to heal. I use Saturdays and
29Sundays to rest, but you can choose any day you want. It doesnât have to be two days in a row. Just stick to a regular schedule so you can form that automatic habit. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you need an accountability partner to help you make exercise a habit, sign up for a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/client-sign-up?questionId=219\u0026ref=blog"},"content":[{"nodeType":"text","value":"free consultation with a certified personal trainer","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" today.","marks":[],"data":{}}]}]}},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4nvl4MMslrJjdtfeq5Lsmv","type":"Entry","createdAt":"2023-05-02T16:23:42.812Z","updatedAt":"2023-05-02T16:23:42.812Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"newBlogPost"}},"locale":"en-US"}}]},"Nutrition":{"name":"Nutrition","slug":"/blog/nutrition","posts":[{"fields":{"title":"How to Improve Your Gut Health (And Why You Should Care)","slug":"how-to-improve-gut-health","metaDescription":"Prebiotics, probiotics, no antibiotics. Thereâs lots of nutritional noise on gut health. This article will answer all your burning questions on gut health.","date":"2023-05-02","author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"5ZDV2wQRpUXIPB6fBoQujw","type":"Entry","createdAt":"2022-11-02T16:58:46.577Z","updatedAt":"2023-04-06T17:32:34.182Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":36,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author","expert"],"name":"Lisa Andrews MEd, RD, LD","slug":"lisa-andrews","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4XHkJrcvGMozYphzgsJPol","type":"Asset","createdAt":"2023-04-06T17:05:29.898Z","updatedAt":"2023-04-06T17:05:29.898Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Lisa Andrews, RD, author photo","description":"","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/4XHkJrcvGMozYphzgsJPol/9d7583acfc7e62c4e93cba74a771e525/author_bio_image_488x650__1_.jpg","details":{"size":49474,"image":{"width":488,"height":650}},"fileName":"author bio image 488x650 (1).jpg","contentType":"image/jpeg"}}},"bio":"Lisa Andrews is a registered dietitian with over 30 years of experience in clinical, community, and culinary nutrition. She owns and operates Sound Bites Nutrition in Cincinnati, OH. Lisa has authored three cookbooks and created Lettuce Beet Hunger, a line of food pun merchandise that supports those suffering from food insecurity.","education":["Youngstown State University, BS in Applied Science (Dietetics)","University of Cincinnati, MEd in Nutrition \u0026 Dietetics"],"specialties":["Wellness","Weight loss","Pre-diabetes","Meal planning","Gastrointestinal nutrition","Celiac disease","Cancer nutrition","Cardiac nutrition","Arthritis, anti-inflammatory diets"],"activitiesAndHonors":["Board member, Kennedy Heights Arts Center","Medical Board Member, Cancer Support Community","Ohio Recognized Dietitian of the Year, 2017","Ohio Recognized Young Dietitian of the Year, 2002","Past president, chair on professional issues and media chair for the Ohio Academy of Nutrition \u0026 Dietetics","Ohio House of Delegate to the Academy of Nutrition \u0026 Dietetics"],"facebookUrl":"https://facebook.com/soundbitesnutritionllc","instagramUrl":"https://www.instagram.com/nutrigirl/","twitterUrl":"https://twitter.com/nutrigirl","personalWebsiteUrl":"https://www.soundbitesnutrition.com"}},"editorialIntegrity":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3lwF7GVP8blmFQHZt1AV22","type":"Entry","createdAt":"2022-11-07T19:05:15.954Z","updatedAt":"2022-11-21T18:05:43.026Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":48,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"editorialIntegrity"}},"locale":"en-US"},"fields":{"title":"Use this for Editorial Integrity Link","content":{"
29nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our content strives to support, inform, and motivate you to meet your health goals. We want to be your trusted source of expert- and science-backed info dispensed in simple, actionable ways. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/editorial-guidelines"},"content":[{"nodeType":"text","value":"Read our Editorial Guidelines","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"5mYfj5e2ROKOfLuVWX2PdN","type":"Asset","createdAt":"2023-05-02T23:25:36.095Z","updatedAt":"2023-05-02T23:25:36.095Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"How to Improve Your Gut Health (And Why You Should Care)","description":"Source: Ron Lach / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/5mYfj5e2ROKOfLuVWX2PdN/bf6b2320a3a4d4ec967a315e9abd5c01/blog_feature_article_image_757x426_-_2023-05-02T161354.144.jpg","details":{"size":35961,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-05-02T161354.144.jpg","contentType":"image/jpeg"}}},"categories":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"482i3cdHzEr1mDU5LTiZhd","type":"Entry","createdAt":"2022-11-09T20:44:22.037Z","updatedAt":"2022-12-03T18:58:29.869Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Nutrition","slug":"nutrition"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"66TcfTu2zX7oLlDxay5TB0","type":"Entry","createdAt":"2022-11-09T20:44:21.327Z","updatedAt":"2022-12-03T18:57:20.145Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Eat Better","slug":"eat-better","featured":true,"parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"482i3cdHzEr1mDU5LTiZhd","type":"Entry","createdAt":"2022-11-09T20:44:22.037Z","updatedAt":"2022-12-03T18:58:29.869Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Nutrition","slug":"nutrition"}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3OR9xIXYMxd4zoz73JMHJT","type":"Asset","createdAt":"2022-10-28T20:08:15.478Z","updatedAt":"2022-10-28T20:08:15.478Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":1,"locale":"en-US"},"fields":{"title":"Healthy Eating","description":"A bowl of yogurt topped with fruit and seeds on a cutting board with a cup of coffee and a sliced avocado. A platter of whole foods is nearby with cut fruit and vegetables and other healthy foods.","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3OR9xIXYMxd4zoz73JMHJT/8821eaa500387f033ae0bcd62c742da3/brooke-lark-nTZOILVZuOg-unsplash.jpg","details":{"size":2417266,"image":{"width":5179,"height":3727}},"fileName":"brooke-lark-nTZOILVZuOg-unsplash.jpg","contentType":"image/jpeg"}}}}}],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Guzzle, gobble, gulp. Gas, GERD, gut pain. We often take our guts for granted until something goes wrong. Bloating, abdominal pain, irregular bowel movements, and other aggravating symptoms are common problems with poor gut health.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If youâve ever experienced IBS (irritable bowel syndrome) or travelerâs constipation, you know your gut means business. As a seasoned registered dietitian, Iâll provide you with the latest science of what to eat or avoid to get your gut back on track.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Whatâs in Your Gut?","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"7BT2UlfLSq34qsspqcLiz9","type":"Asset","createdAt":"2023-05-02T23:30:14.740Z","updatedAt":"2023-05-02T23:30:14.740Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"locale":"en-US"},"fields":{"title":"How to Improve Your Gut Health (And Why You Should Care)","description":"Source: Sora Shimazaki / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/7BT2UlfLSq34qsspqcLiz9/ac2026e436c728aae055a57657a5474d/blog_feature_article_image_757x426_-_2023-05-02T160748.585.jpg","details":{"size":62474,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-05-02T160748.585.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Your gut is technically your GIT (gastrointestinal tract), an intricate system of organs starting in the mouth and ending in your large bowel. While the process of digestion starts with chewing, once foods are swallowed, most of the action is out of your control. There arenât really ways to manage ","marks":[],"data":{}},{"nodeType":"text","value":"how","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" things are digested or metabolized, but your diet and lifestyle can have profound effects on gut health.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/33803407/"},"content":[{"nodeType":"text","value":" ","marks":[],"data":{}},{"nodeType":"text","value":"majority of your immune system","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" (roughly 70%) resides in your intestinal tract and is affectionately known as the gut microbiome. This diverse collection of bacteria can either help or hinder your overall health. In short, poop matters! When you eat the right combination of healthy food, your gut bacteria will work for you, not against you.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Be Good to Your Gut?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Remember COVID-19? A robust gut microbiome and strong immune system help prevent communicable diseases including colds, flu, COVID, and more. One study found that COVID symptoms were worse in individuals with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/34673813/"},"content":[{"nodeType":"text","value":"poor gut health scores","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". Other research also supports the theory that a
29weak microbiome is linked with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/36086955/"},"content":[{"nodeType":"text","value":"increased severity of COVID","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Your gut microbiota could also be the cause of autoimmune diseases: chronic conditions such as rheumatoid arthritis or MS that are driven by heredity, environment, and a faulty immune system.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A meta-analysis of studies shows a link between the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/35594658/"},"content":[{"nodeType":"text","value":"gut microbiome and rheumatoid arthritis","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". Certain foods impact the gut to either increase or decrease inflammation, which drives disease. Another study found a relationship between certain bacteria in the gut microbiome and the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/35140703/"},"content":[{"nodeType":"text","value":"development of type 1 diabetes and celiac disease","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Changes in gut bacteria may also be ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/34524405/"},"content":[{"nodeType":"text","value":"responsible for mental health disorders","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" including bipolar disorder, anxiety, eating disorders, and depression. Remember, the","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/35654766/"},"content":[{"nodeType":"text","value":" ","marks":[],"data":{}},{"nodeType":"text","value":"brain-gut axis","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" means your gastrointestinal and nervous systems are connected.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Your microbiome also impacts metabolism and the risk for obesity, heart disease, and diabetes. One study found that a Mediterranean diet lowered cholesterol, improved insulin sensitivity, and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/32075887/"},"content":[{"nodeType":"text","value":"altered gut microbiota","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" compared to a Western-style diet. More reasons to eat more plants, and less processed and fast food.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Pre and Probiotics","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Youâve likely heard that probiotics can improve your gut microbiome. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know"},"content":[{"nodeType":"text","value":"Probiotics","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" are active bacteria that help your body digest food, make vitamins, and get rid of disease-causing compounds. Yogurt as well as other fermented foods including kombucha, kimchi, kefir, miso, sauerkraut, tempeh, and natto (fermented soybeans found in Japanese cuisine) provide probiotics.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Prebiotics are âfoodâ for probiotics. Prebiotic foods contain fiber and include foods such as artichokes, asparagus, bananas, garlic, and onions. Including these foods on a regular basis will provide fuel to support probiotic production. Inulin is an example of a prebiotic fiber.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pre and probiotics also come in supplement form and may be valuable in some conditions. My client Sarah, a 47-year-old CEO of a mid-sized company, suffered from IBS that got worse after she got promoted. She complained of abdominal pain, gas, and intermittent diarrhea after most meals. She became fearful of travel because she never knew how her gut would react.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"I had Sarah keep a food diary to see if certain foods might aggravate her condition. She noticed that raw onions, fried foods, certain fruit, and alcohol made things worse. She cut these out of her diet, added more soluble fiber from oatmeal, bananas, and brown rice, and also started a probiotic supplement. Her symptoms improved within six weeks of diet changes and supplement use.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Probiotics have been found to be useful in IBS patients. In a meta-analysis of studies, a probiotic containing ","marks":[],"data":{}},{"nodeType":"text","value":"B.coagulans ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":"was found to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/35433498/"},"content":[{"nodeType":"text","value":"reduce abdominal pain","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", bloating, and discomfort in IBS patients. Treatment of eight weeks was suggested in the study.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The type of diet changes Sarah made have been validated in people with ulcerative colitis. A small study of 17 patients found that a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/32445952/"},"content":[{"nodeType":"text","value":"high-fat diet increased inflammation","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" while a low-fat, high-fiber diet containing lots of fruits, vegetables, and whole grains reduced inflammation and symptoms of ulcerative colitis.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Probiotics may also help older adults with reducing cognitive decline and mood changes. A study of 63 adults (over age 65) found that after 12 weeks of probiotics versus placebo, the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/32300799/"},"content":[{"nodeType":"text","value":"amount of inflammation-causing gut bacteria","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" was significantly reduced in the probiotic group. The probiotics used in this study contained ","marks":[],"data":{}},{"nodeType":"text","value":"Bifidobacterium bifidum BGN4","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"text","value":"Bifidobacterium longum BORI","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Prebiotics have also been studied in the prevention and treatment of disease, but the results are mi
29xed. One study on inulin found that it helped increase ","marks":[],"data":{}},{"nodeType":"text","value":"Bifidobacteria ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":"but had ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/34579112/"},"content":[{"nodeType":"text","value":"no impact on improving insulin sensitivity","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", which would help prevent diabetes.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Prebiotics used in combination with probiotics are called synbiotics, and may be effective in improving blood sugar. A meta-analysis of individuals with gestational diabetes and those with prediabetes found ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/35970017/"},"content":[{"nodeType":"text","value":"improved blood sugar","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" with the use of this supplement combination. It did not improve blood sugar in those with type 1 diabetes. ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Best Foods to Fuel Your Gut","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3KEvhOu5O0cDq7bCF7C1Sw","type":"Asset","createdAt":"2023-05-02T23:32:31.653Z","updatedAt":"2023-05-02T23:32:31.653Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"locale":"en-US"},"fields":{"title":"How to Improve Your Gut Health (And Why You Should Care)","description":"Source: Anna Tukhfatullina / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3KEvhOu5O0cDq7bCF7C1Sw/9f3032583bdd8c6dd6ce0133a1ede812/blog_feature_article_image_757x426_-_2023-05-02T161902.826.jpg","details":{"size":97401,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-05-02T161902.826.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If I had to choose one thing to eat to fuel my gut it would be FIBER. Itâs the indigestible part of plants that gets fermented and makes bacteria in your gut. The reason you get gassy after eating beans, certain fruit, and sometimes dairy products is that fermentation creates gas. The carbohydrates (from fiber and lactose in dairy products) are usually the culprit but thatâs not necessarily a bad thing.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Since fiber isnât digested, it gets moved through your gastrointestinal system and is eventually expelled from your colon (large bowel) in the form of stool. Fiber also makes short-chain fatty acids (SCFA) in your bowel. These SCFAs assist with creating bacteria that helps digest food, create vitamins, or fight disease.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research suggests that short chain fatty acids aid in ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/32865024/"},"content":[{"nodeType":"text","value":"preventing gastrointestinal dysfunction, obesity","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", and type 2 diabetes. Switching from low-fiber to high-fiber foods may aid in weight management as well.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"My 33-year-old client Scott was trying to lose weight by cutting out carbs, but would end up overeating them on the weekends with pizza, beer, and sweets. He also complained of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/32588435/"},"content":[{"nodeType":"text","value":"constipation on a keto diet","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". His weight went up and down. Rather than cutting out carbs, I suggested he eat a moderate amount and switch to whole grains, more vegetables, beans, and fruit in his diet.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"He made the changes gradually by using brown rice in place of white, whole-grain pasta and bread, and adding black beans to his salads. He chose fruit for dessert and added veggies to most meals. Scott felt fuller after eating and was able to curb his sweet tooth. After 10 weeks, he lost 12 pounds and noted his bowel function was much more regular.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When adding more fiber to your diet, donât forget about water. Fiber attracts water to bulk stool and moves it through the intestines to be expelled. Aim for at least eight, 8-ounce cups of water daily for adequate hydration. Remember, what goes in must come out!","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep in mind you might get gassy. A small study in healthy men found that compared to a Western-style diet, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/34444797/"},"content":[{"nodeType":"text","value":"a high-fiber, Mediterranean diet produced more gas","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", sensations of gas, increased gassiness after a meal, and larger colonic stool content. Gas. Is. Normal.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Worst Foods for Gut Health","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"âGarbage in, garbage outâ certainly applies to your gut. These foods and drinks can have negative impacts on your gut:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ultra-processed foods","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sugar and artificially-sweetened drinks","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Red meat in excess","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Fried meat","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alcohol","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Highly processed foods such as hot dogs, fast food, sweetened beverages, and processed snack foods change your gut microbiome, increase inflammation in your gut, and potentially lead to diseases including cancer, diabetes, and obesity.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A study on mice found that feeding them a Western-style diet impaired intestinal immunity and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/36041436/"},"content":[{"nodeType":"text","value":"raised the risk of obesity","marks":[{"type":"underline"}],"data":{}}]}
29,{"nodeType":"text","value":", pre-diabetes, and metabolic syndrome.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Go easy on red meat to protect your gut. Red meat has been found to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/33198235/"},"content":[{"nodeType":"text","value":"alter the gut microbiome and increase inflammation","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", while plant-based proteins have anti-inflammatory effects.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The Colonic Mucosal Barrier is the barrier between the colon and the rest of the body. It protects the body from bacteria and toxins, and lets water, ions, and nutrients pass through. This barrier is protected by colonic mucus. One study found that eating a lot of red meat ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/32545531/"},"content":[{"nodeType":"text","value":"thins colonic mucus","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" (reducing protection); high whole grain intake does as well, but to a lesser extent.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Fried meat can also be harmful to your gut. A study on overweight and obese individuals found that those consuming higher amounts of fried meat had ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/34253560/"},"content":[{"nodeType":"text","value":"increased intestinal inflammation and endotoxin production","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" (bad bacteria). This led to worse blood sugar management. Stick with grilled, baked, or broiled meat, and keep it lean.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As a toxin, excessive alcohol intake is associated with an ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/31476330/"},"content":[{"nodeType":"text","value":"altered gut microbiome","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" and can have negative effects on the gut-brain axis balance. This may impact neurotransmitters in the brain that affect behavior and mood.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Final Thoughts on Best Gut Health","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Your best defense in protecting your gut is to:Â ","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eat a high-fiber diet with a variety of plant-based foods including fruit, vegetables, beans and lentils, whole grains, nuts, and seeds.\n\nAdult women need about 25 grams of fiber daily, while men should aim for nearly 40 grams of fiber per day for overall health. Diets high in fiber are linked with a lower risk of","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/32142510/"},"content":[{"nodeType":"text","value":" ","marks":[],"data":{}},{"nodeType":"text","value":"diabetes","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":",","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/30721960/"},"content":[{"nodeType":"text","value":" ","marks":[],"data":{}},{"nodeType":"text","value":"obesity","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":",","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/31126110/"},"content":[{"nodeType":"text","value":" ","marks":[],"data":{}},{"nodeType":"text","value":"heart disease","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", and certain types of cancer, such as","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/29516760/"},"content":[{"nodeType":"text","value":" ","marks":[],"data":{}},{"nodeType":"text","value":"colon","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" and","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/34770068/"},"content":[{"nodeType":"text","value":" ","marks":[],"data":{}},{"nodeType":"text","value":"pancreatic cancer","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Add fermented foods to your diet, and ask your doctor or dietitian if a probiotic is appropriate for you. There are multiple strains of probiotics and more research is needed in this area; I donât recommend that you just buy any probiotic from the store and start taking it. ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cut back on highly processed foods including processed red meat, fast food, and processed snacks. Limit or avoid sugary drinks and alcohol, and be sure to drink plenty of water â especially as you add more fiber to your diet.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Slow down when you eat. Eating too quickly makes you swallow more air, which can increase gassiness and bloating.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Finally, get enough sleep. Sleep deprivation has been associated with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6779243/"},"content":[{"nodeType":"text","value":"altered gut microbiome composition","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", which may impact metabolic processes including digestion and blood sugar control. Seven to eight hours per night is advised for most people.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For more tips on healthy eating, an expert can help. Reach out to a registered dietitian, or check out the Kickoff appâs nutrition features and learn how you can ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/client-sign-up?questionId=219\u0026ref=blog"},"content":[{"nodeType":"text","value":"work with a certified expert","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" to help you reach your health and nutrition goals.","marks":[],"data":{}}]}]}},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3sv8Fs2a9VWwcdSxZ4NVOp","type":"Entry","createdAt":"2023-05-02T23:32:52.876Z","updatedAt":"2023-05-02T23:32:52.876Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"newBlogPost"}},"locale":"en-US"}},{"fields":{"title":"A Dietitianâs Tips for Healthy Eating on the Go","slug":"healthy-eating-when-on-the-go","metaDescription":"Do you struggle to eat healthy when youâre on the move? Learn expert tips and tricks for healthy eating while on the go, no matter where you are.","date":"2023-04-21","author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"5Uml6ytIHaNiKULbyVvgD8","type":"Entry","createdAt":"2023-02-16T18:13:35.473Z","updatedAt":"2023-02-16T18:13:35.473Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":24,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author","expert"],"name":"Melissa Mitri, MS, RD","slug":"melissa-mitri","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"5vCuSNuWS6Ri8VY3Udy0XK","type":"Asset","createdAt":"2023-02-16T18:10:02.738Z","updatedAt":"2023-02-16T18:10:02.738Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Melissa Mitri","description":"","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/5vCuSNuWS6Ri8VY3Udy0XK/431c
297ce70305dcf712edc97e5558ec8a/Melissa_Mitri.jpg","details":{"size":33962,"image":{"width":488,"height":650}},"fileName":"Melissa Mitri.jpg","contentType":"image/jpeg"}}},"bio":"Melissa Mitri is a registered dietitian with over 17 years of experience in the nutrition field. Melissa owns Melissa Mitri Nutrition, a brand where she serves as a weight loss expert, private practice dietitian, and content writer for wellness brands. As an expert content writer, Melissa specializes in creating engaging health content to inspire you to take charge of your own health.","excerpt":"Melissa Mitri is a registered dietitian with over 17 years of experience in the nutrition field. Melissa owns Melissa Mitri Nutrition.","education":["The University of Connecticut, Storrs, BS in Nutrition \u0026 Dietetics","University of Saint Joseph, MS in Nutrition \u0026 Wellness Studies"],"specialties":["Weight loss","Habit change","Wellness","Physical fitness/sports nutrition","Womenâs health","Prenatal/postpartum nutrition","Supplements"],"activitiesAndHonors":["Connecticut Recognized Young Dietitian of the Year, 2010","Current Past-President, Connecticut Academy of Nutrition \u0026 Dietetics, 2023","Public Policy Chair, Connecticut Academy of Nutrition \u0026 Dietetics, 2011-2014","Membership Chair, Connecticut Academy of Nutrition \u0026 Dietetics, 2008-2009"],"facebookUrl":"https://www.facebook.com/melissamitriRD ","linkedInUrl":"https://www.linkedin.com/in/melissa-mitri-ms-rd-9539789/ ","personalWebsiteUrl":"https://melissamitri.com/"}},"editorialIntegrity":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3lwF7GVP8blmFQHZt1AV22","type":"Entry","createdAt":"2022-11-07T19:05:15.954Z","updatedAt":"2022-11-21T18:05:43.026Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":48,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"editorialIntegrity"}},"locale":"en-US"},"fields":{"title":"Use this for Editorial Integrity Link","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our content strives to support, inform, and motivate you to meet your health goals. We want to be your trusted source of expert- and science-backed info dispensed in simple, actionable ways. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/editorial-guidelines"},"content":[{"nodeType":"text","value":"Read our Editorial Guidelines","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"VX6FZNkmwMT0YSxaFJl9q","type":"Asset","createdAt":"2023-04-21T23:35:01.998Z","updatedAt":"2023-04-21T23:35:01.998Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"A Dietitianâs Tips for Healthy Eating on the Go ","description":"Source: Life of Pix / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/VX6FZNkmwMT0YSxaFJl9q/8cb0b57cdfca68feaff5ea630c978c15/1.jpg","details":{"size":76433,"image":{"width":757,"height":426}},"fileName":"1.jpg","contentType":"image/jpeg"}}},"categories":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"482i3cdHzEr1mDU5LTiZhd","type":"Entry","createdAt":"2022-11-09T20:44:22.037Z","updatedAt":"2022-12-03T18:58:29.869Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Nutrition","slug":"nutrition"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"66TcfTu2zX7oLlDxay5TB0","type":"Entry","createdAt":"2022-11-09T20:44:21.327Z","updatedAt":"2022-12-03T18:57:20.145Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Eat Better","slug":"eat-better","featured":true,"parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"482i3cdHzEr1mDU5LTiZhd","type":"Entry","createdAt":"2022-11-09T20:44:22.037Z","updatedAt":"2022-12-03T18:58:29.869Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Nutrition","slug":"nutrition"}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3OR9xIXYMxd4zoz73JMHJT","type":"Asset","createdAt":"2022-10-28T20:08
29:15.478Z","updatedAt":"2022-10-28T20:08:15.478Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":1,"locale":"en-US"},"fields":{"title":"Healthy Eating","description":"A bowl of yogurt topped with fruit and seeds on a cutting board with a cup of coffee and a sliced avocado. A platter of whole foods is nearby with cut fruit and vegetables and other healthy foods.","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3OR9xIXYMxd4zoz73JMHJT/8821eaa500387f033ae0bcd62c742da3/brooke-lark-nTZOILVZuOg-unsplash.jpg","details":{"size":2417266,"image":{"width":5179,"height":3727}},"fileName":"brooke-lark-nTZOILVZuOg-unsplash.jpg","contentType":"image/jpeg"}}}}}],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Healthy eating is not always easy, especially when youâre on the go. If youâre like many of my nutrition clients, you may have created a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/healthy-eating"},"content":[{"nodeType":"text","value":"healthy meal plan routine","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" that you follow at home. But I know healthy eating can pose more of a challenge when youâre out and arenât in such a controlled environment.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"My clients who donât plan ahead tend to grab the most convenient food items, which may not always align with their health goals. But guess what? While food away from home tends to be naturally higher in calories, there are still plenty of healthful items to choose from. You just have to know what to look for.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Iâm going to teach you exactly how to master ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/nutrition/eat-better"},"content":[{"nodeType":"text","value":"healthy eating","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" on the go no matter what situation youâre in â whether it be at your next social gathering, travel destination, or when youâre out and about locally.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Healthy Picks When Youâre Out and About Locally","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hands up if youâve ever skipped a meal or made a spontaneous unhealthy choice when you were out and about! I see my clients making this mistake all the time, and itâs so easy to do when your next meal is not ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/simple-meal-plan-to-lose-weight"},"content":[{"nodeType":"text","value":"planned ahead","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" and made a priority.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here are a few simple ways to be proactive and ensure you make a healthy choice when out in your local area:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Have a satisfying snack before you leave home","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bring water with you","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Plan ahead","marks":[],"data":{}}]}]}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Healthy snacks to pack","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1m633lXsyBxlzkV10KvZQf","type":"Asset","createdAt":"2023-04-21T23:42:46.391Z","updatedAt":"2023-04-21T23:42:46.391Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"A Dietitianâs Tips for Healthy Eating on the Go nuts","description":"Source: Marta Branco / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/1m633lXsyBxlzkV10KvZQf/1f99a220d4ca6e7e26796986439ee41f/2.jpg","details":{"size":55400,"image":{"width":757,"height":426}},"fileName":"2.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"paragraph","data":{}
29,"content":[{"nodeType":"text","value":"I always recommend eating a healthy snack before heading out the door, especially if youâre planning on being out for more than two hours. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Before you leave your house, ask yourself the last time you ate. If you feel even the slightest of hunger pangs, bringing a snack with you will prevent this from getting worse. This can ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/what-to-eat-when-you-dont-know-what-to-eat"},"content":[{"nodeType":"text","value":"help curb hunger","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" and make your food intake easier to control when youâre in a less âcontrolledâ environment. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"I","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"tâs just like going to the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893547/"},"content":[{"nodeType":"text","value":"grocery store hungry","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" â you should also try to avoid eating on the go when youâre starving. This is a recipe for disaster and can lead to poor choices and overeating. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A few healthy grab-and-go snacks include: ","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"trail mix made with nuts and no-sugar-added dried fruit (no candy)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"nuts ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"hard-boiled eggs","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"pre-made low-sugar ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-much-protein-a-day-to-build-muscle"},"content":[{"nodeType":"text","value":"protein","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" shakes ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"homemade low-sugar granola bars ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"air-fried or baked kale, sweet potato, or carrot chips","marks":[],"data":{}}]}]}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Keep water with you","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Water is an essential tool in your healthy-eating-on-the-go toolbox. Keep a water bottle with you at all times, as many times you may think youâre hungry and are in fact just thirsty. And if youâre actually hungry, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-much-water-to-drink-in-a-day"},"content":[{"nodeType":"text","value":"drinking water","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" can lessen this feeling for a short period of time if youâre not too far from home. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"I keep a water bottle in my house and a separate one in my car at all times so I rarely miss this step.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Plan your route","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{}
29,"content":[{"nodeType":"text","value":"If you know where you need to go, you can scope out the fast casual and other dining options on your planned route. If you didnât get a chance to eat before you left the house, youâll at least have an idea of what type of food choices youâll have. If you take a quick scope of the menus before you go, you can highlight a few healthier choices to order so youâre not making a decision on the fly.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"One of my clients is a stay-at-home mom and frequently runs errands with her kids. She used to go out a few days a week and would end up either ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/is-intermittent-fasting-right-for-you"},"content":[{"nodeType":"text","value":"skipping meals","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" or making rash decisions for food options, mostly because she let herself go too hungry. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Once she started keeping healthy snacks on hand like low-sugar protein bars, shakes, and fruit, she made it a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-to-be-consistent"},"content":[{"nodeType":"text","value":"consistent habit","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" to eat one of these before leaving the house. This made all of the difference in her food choices, and she found she had so much more patience with her kids when running errands because she wasnât snapping at them out of hanger! ","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"When socializing","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3Eum17w98alAYn0gD6OJ9i","type":"Asset","createdAt":"2023-04-21T23:38:48.791Z","updatedAt":"2023-04-21T23:38:48.791Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"A Dietitianâs Tips for Healthy Eating on the Go water","description":"Source: Fernanda Latronico / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3Eum17w98alAYn0gD6OJ9i/15d118ea400196fe0fc6a2a7ae96df7b/3.jpg","details":{"size":40553,"image":{"width":757,"height":426}},"fileName":"3.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Staying social is great for your mental health and longevity, but many social situations come with tempting high-calorie foods.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here are a few tips I teach my clients on eating healthy when socializing.","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"Donât âsaveâ your calories","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This is the case in any on-the-go situation but is also helpful when meeting up with friends, family, or at parties. I see many people try to âsaveâ their calories for the big social event, which usually ends up backfiring. If you show up starving, all the food will look amazing and it will be very hard to control yourself. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Instead, have a light meal or snack beforehand such as a small salad with protein, a turkey sandwich, or plain Greek yogurt with nuts so you show up calm, collected, and in control of your food choices.","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"Eat veggies first","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pile your plate with veggies or salad before the main meal. Loading up on these nutritious, high-fiber foods will fill you up and leave less room for the higher-calorie, less healthful options.","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"Use smaller plates","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If possible, try using a smaller appetizer-sized plate to control portions. Itâs common to eat more when out than at home, and a big part of that is because of large plates and platters. We eat with our eyes â so if you have a smaller plate, the amount of food appears larger and youâll naturally eat less.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Iâve tested this with my clients, and it really works! This is the case even if you arenât actually changing ","marks":[],"data":{}},{"nodeType":"text","value":"what","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" you are eating, but just simply using a smaller plate.","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"Drink water in between alcoholic beverages","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If consuming alcohol, try drinking a glass of water in between each alcoholic beverage. This will ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-to-stop-drinking-alcohol"},"content":[{"nodeType":"text","value":"slow down your alcohol intake","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", keep you hydrated, and result in less high-calorie, sugary alcohol consumption overall.","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"Focus on the experience, not the food","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Instead of hyping up the eating part of socializing, what if you shifted your focus to the true social aspect? To do this, try to fully be in the moment and have real conversations with those around you. This will take the emphasis off of the food, making it more of an afterthought.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"I tell my clients this all the time, and with some practice, it gets much easier. They also report feeling better doing this because theyâre not ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-to-stop-binge-eating"},"content":[{"nodeType":"text","value":"overeating and feeling bloated","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" at fun events. If youâve ever been there, give these tips a try!","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Healthy Eating Options When Traveling","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whether itâs for business or pleasure, traveling can wreak havoc on your eating routine if you let it. Here is how to stay healthy while traveling.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Do your research","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Search for local restaurants and drive-throughs nearby so you know
29what your options are when you get there. Better yet, you can even narrow down to a few places and write down two to three ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/healthy-foods-to-eat"},"content":[{"nodeType":"text","value":"healthy options","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" from each place, like a simple garden salad with chicken or a plain hamburger with a side of turkey chili.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Pack healthful snacks","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whether youâre looking for tips on eating healthy in a hotel, in the airport, or on the road, having healthy snacks on hand is a must. Here are a few examples:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Protein bars","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":": pick bars with at least 10 grams of protein and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/is-sugar-bad-for-you"},"content":[{"nodeType":"text","value":"less than 4 grams of added sugar","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", and include natural ingredients like nuts, seeds, and dried fruit. KIND or RX bars are good options.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Fruit","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":": bananas and apples keep best.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Nuts","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":": try raw walnuts or roasted peanuts, and mixed nuts like pistachios, almonds, or cashews.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Popcorn:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" choose lightly salted air-popped or corn popped with coconut, avocado, or olive oil.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Protein shakes","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":": Owyn or Orgain Clean Protein Shakes are great options","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Roasted chickpeas: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Biena Chickpea snacks are delicious, or you can make your own at home.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cut-up veggies with hummus:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" celery, carrots, jicama, snap peas, bell peppers, and cucumbers pair well with hummus.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Plain Greek yogurt with nuts or fruit","marks":[{"type":"bold"}],"data":{}}]}]}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Stay hydrated","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Drinking plenty of water drives good eating habits. Water provides adequate fuel, helps digest the food youâre eating, and may reduce food intake. In fact, a few studies have shown people who drank a glass of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6209729/"},"content":[{"nodeType":"text","value":"water before meals ate less","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How to Make Healthy Eating Choices at Restaurants","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3dbHiSgWjuCtfihlgdfxL7","type":"Asset","createdAt":"2023-04-21T23:37:24.430Z","updatedAt":"2023-04-21T23:37:24.430Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"A Dietitianâs Tips for Healthy Eating on the Go salad","de
29scription":"Source: Jill Wellington / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3dbHiSgWjuCtfihlgdfxL7/b9b7a0acf05dac63ebcddb0a22a820df/4.jpg","details":{"size":57923,"image":{"width":757,"height":426}},"fileName":"4.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If youâre looking for healthy fast food and restaurant options, there are better choices out there. Here are my top five tips for navigating eating out.","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Choose dishes that say âgrilled, baked, or steamedâ rather than fried","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" or those laden with heavy sauces. In general, these will be healthier, lighter items.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Order what you really want once a week, but only have half of it. ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Youâll get the satisfaction of what youâre craving, but it wonât have a significant impact in a smaller portion.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep it simple in terms of fast food.","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" A plain hamburger or grilled chicken sandwich is usually the healthier choice when compared to crispy sandwiches or salads topped with high-fat crunchies and creamy dressings.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Drink water before your meal","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":". As mentioned above, drinking more water can reduce calorie intake and prevent overeating.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push the food away when you start to feel full. ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is a tried-and-true tactic my clients use all the time. As you start to feel yourself getting full, push your plate farther away, just far enough for your brain to process that youâre done. This will reduce the chances youâll grab for more just because itâs right in front of you, and youâll feel so much better because of it.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Healthy Eating While On The Go Is Possible","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When youâre prepared and know how to find nutritious choices, healthy eating while on the go is achievable no matter where you are. Continuing to eat well while away from home can help you stay on track, meet your health goals faster, and support you in feeling your best.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Above all else, always give yourself grace when you only have so many food choices in front of you. You can make the best decision possible at the moment, but perfection is not expected nor necessary.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For individualized ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/accountability-achieve-goals"},"content":[{"nodeType":"text","value":"guidance and accountability","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" on meeting your personal diet and fitness goals, sign up for a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/client-sign-up?questionId=219\u0026ref=blog"},"content":[{"nodeType":"text","value":"free consultation","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" with one of our expert Kickoff nutritionists. Weâre here to lend a helping hand and guide you in improving your daily habits, one bite at a time.","marks":[],"data":{}}]}]}},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4hWskfF08tCKfwuIGkptE0","type":"Entry","createdAt":"2023-04-21T23:40:03.656Z","updatedAt":"2023-04-21T23:42:51.828Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":29,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"newBlogPost"}},"locale":"en-US"}},{"fields":{"title":"The Truth About How to Stop Binge Eating","slug":"how-to-stop-binge-eating","metaDescription":"Woman sitting next to a lot of food, man eating a lot, overweight woman walking, overweight man meditating, etc.\n\n","date":"2023-04-20","author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"7LbhCT1OPZJhCOitZY76vR","type":"Entry","createdAt":"2022-11-02T19:44:53.787Z","updatedAt":"2022-11-02T19:44:53.787Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":11,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author"],"name":"Nicole LaMarco","slug":"nicole-lamarco","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"iNXJUiJz3yLb57ldfhIXK","type":"Asset","createdAt":"2022-11-02T19:40:41.646Z","updatedAt":"2022-11-02T19:40:41.646Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"}
29,"fields":{"title":"Nicole LaMarco","description":"A headshot of author Nicole LaMarco","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/iNXJUiJz3yLb57ldfhIXK/6daa49dbf57a29352b3ce92600654272/Nicole_LaMarco.jpeg","details":{"size":86598,"image":{"width":834,"height":834}},"fileName":"Nicole LaMarco.jpeg","contentType":"image/jpeg"}}},"bio":"Nicole Lamarco has 18 years of experience writing for health-related publications, including Shape, PsychCentral, Verywell Fit, Eat This Not That, Verywell Mind, and Healthgrades. She helps businesses improve their brand visibility and write for medical and health publications. She's passionate about medicine, science, and health â some say obsessed. ","specialties":["health writing","copywriting"],"activitiesAndHonors":["First Degree Black Belt in Taekwondo at Matt Randall's Black Belt Academy"],"instagramUrl":"https://www.instagram.com/nickylamarco/","twitterUrl":"https://twitter.com/nicolelamarco"}},"editorialIntegrity":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3lwF7GVP8blmFQHZt1AV22","type":"Entry","createdAt":"2022-11-07T19:05:15.954Z","updatedAt":"2022-11-21T18:05:43.026Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":48,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"editorialIntegrity"}},"locale":"en-US"},"fields":{"title":"Use this for Editorial Integrity Link","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our content strives to support, inform, and motivate you to meet your health goals. We want to be your trusted source of expert- and science-backed info dispensed in simple, actionable ways. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/editorial-guidelines"},"content":[{"nodeType":"text","value":"Read our Editorial Guidelines","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"5ZBmRDzLFlVoZuoOITcsDc","type":"Asset","createdAt":"2023-04-20T22:36:25.079Z","updatedAt":"2023-04-20T22:36:25.079Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"The Truth About How to Stop Binge Eating","description":"Source: Towfiqu Barbhuiya / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/5ZBmRDzLFlVoZuoOITcsDc/2117b1cd0f413b962f0c60cf438cda59/blog_feature_article_image_757x426_-_2023-04-20T130827.251.jpg","details":{"size":47322,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-04-20T130827.251.jpg","contentType":"image/jpeg"}}},"categories":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"482i3cdHzEr1mDU5LTiZhd","type":"Entry","createdAt":"2022-11-09T20:44:22.037Z","updatedAt":"2022-12-03T18:58:29.869Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Nutrition","slug":"nutrition"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"66TcfTu2zX7oLlDxay5TB0","type":"Entry","createdAt":"2022-11-09T20:44:21.327Z","updatedAt":"2022-12-03T18:57:20.145Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Eat Better","slug":"eat-better","featured":true,"parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"482i3cdHzEr1mDU5LTiZhd","type":"Entry","createdAt":"2022-11-09T20:44:22.037Z","updatedAt":"2022-12-03T18:58:29.869Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Nutrition","slug":"nutrition"}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3OR9xIXYMxd4zoz73JMHJT","type":"Asset","createdAt":"2022-10-28T20:08
29:15.478Z","updatedAt":"2022-10-28T20:08:15.478Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":1,"locale":"en-US"},"fields":{"title":"Healthy Eating","description":"A bowl of yogurt topped with fruit and seeds on a cutting board with a cup of coffee and a sliced avocado. A platter of whole foods is nearby with cut fruit and vegetables and other healthy foods.","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3OR9xIXYMxd4zoz73JMHJT/8821eaa500387f033ae0bcd62c742da3/brooke-lark-nTZOILVZuOg-unsplash.jpg","details":{"size":2417266,"image":{"width":5179,"height":3727}},"fileName":"brooke-lark-nTZOILVZuOg-unsplash.jpg","contentType":"image/jpeg"}}}}}],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"As someone who struggles with binge eating, I can tell you that itâs something you live with every day. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Research reveals ","nodeType":"text"},{"data":{"uri":"https://www.cambridge.org/core/journals/psychological-medicine/article/abs/sex-differences-in-regional-gray-matter-density-in-preadolescent-binge-eating-disorder-a-voxelbased-morphometry-study/5A0A14E3C88DDA0FC1799BBEA6BF7BE7"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"differences in the brain","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" of girls and women with binge eating disorder. One new treatment ","nodeType":"text"},{"data":{"uri":"https://www.nature.com/articles/s41591-022-01941-w"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"stimulates the affected area of the brain","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with little bursts of electric current. Science confirms what Iâve known from living with the disorder: You canât will yourself to get over it, and a real cure involves brain rewiring. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Nearly everyone can relate to eating for comfort occasionally, or even binge eating when stressed. You eat a bowl of your grandmaâs chicken soup when sick or have a giant ice cream sundae when you're anxious about a work presentation. But, binge eating disorder is a more recurrent problem with emotional aspects. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Itâs challenging to live with, but I can assure you, there are positive ways to cope. You can learn to live with binge eating and redirect the urge to eat excessively. And if you do binge eat on occasion, you can also learn how to show yourself grace. Learning how to forgive rather than punish myself was key for me. Iâll show you. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is Binge Eating Disorder?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"An estimated 6% of females (14.4 million) and 4% of males (6.6 million) have experienced an eating disorder at some point in their lives, and about 2.2% of these adults have ","nodeType":"text"},{"data":{"uri":"https://www.hsph.harvard.edu/striped/wp-content/uploads/sites/1267/2020/07/Social-Economic-Cost-of-Eating-Disorders-in-US.pdf"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"binge eating disorder","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". Almost half also have a ","nodeType":"text"},{"data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S0165178115302924?via%3Dihub"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"mood disorder","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", and more than half have an anxiety disorder. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The ","nodeType":"text"},{"data":{"uri":"https://www.hsph.harvard.edu/striped/wp-content/uploads/sites/1267/2020/07/Social-Economic-Cost-of-Eating-Disorders-in-US.pdf"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"diagnostic criteria","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" for binge eating disorder (BED) has three parts:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Binge eating episodes not associated with anorexia nervosa or bulimia nervosa","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Distress from binge eating ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"At least four binge eating events per month over the prior consecutive threeâmonths","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Binging is eating a large amount of food in a short amount of time. Binge eating is often associated with eating too fast, eating until uncomfortably full, and eating a lot when not hungry. People with ","nodeType":"text"},{"data":{"uri":"https://www.psychiatry.org/patients-families/eating-disorders/wh
29at-are-eating-disorders"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"binge eating disorder","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" frequently eat alone because they feel ashamed, and they feel extreme guilt, depression, or disgust because they binge. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"âThose who binge eat may do this daily, a few times a week, or a few times a month. Sometimes, it may be a response to a trigger, such as stress, or it might be intentionally planned and prepared for beforehand,â explains ","nodeType":"text"},{"data":{"uri":"https://beslimbariatrics.com/be-slim-bariatric-nutrition-program/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"Karen Reyes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", board certified nutritionist who has a bachelorâs degree in clinical and bariatric nutrition. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/books/NBK551700/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"Binge eating disorder","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" has similar neurobiology to addiction disorder, affecting the brain's reward center and inhibitory control. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Grey matter is the outermost portion of the brain and plays a role in memory, emotions, and mental functions. During childhood and young adulthood, gray matter decreases in some areas while gray matter density (GMD) increases in others. The lessening of gray matter in certain parts of the brain, along with increased GMD, is associated with more efficient functioning and higher processing. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"One study found that children with binge eating disorders showed ","nodeType":"text"},{"data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S0165178122000877?via%3Dihub"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"abnormalities in gray matter","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"; they had more gray matter in areas that were often decreased or \"pruned\" between ages two and 10. Abnormal synaptic pruning is often linked to various psychiatric disorders. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"My Experience With Binge Eating","nodeType":"text"}],"nodeType":"heading-2"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1WD9HtAxZdeVSxrnYEIvAi","type":"Asset","createdAt":"2023-04-20T22:37:16.469Z","updatedAt":"2023-04-20T22:37:16.469Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"The Truth About How to Stop Binge Eating","description":"Source: Artem Podrez / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/1WD9HtAxZdeVSxrnYEIvAi/16860839998c620907ca468136924961/blog_feature_article_image_757x426_-_2023-04-20T130549.284.jpg","details":{"size":52227,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-04-20T130549.284.jpg","contentType":"image/jpeg"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"My relationship with food was never really healthy. I thought about food from the second I woke up to the second I went to sleep. But, I often ate very little to remain thin. That all changed when I was diagnosed with agoraphobia with panic disorder and post-traumatic stress disorder (a social anxiety disorder diagnosis came later). ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"After explaining that I had trouble ","nodeType":"text"},{"data":{"uri":"https://www.trainwithkickoff.com/blog/get-better-sleep"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"falling and staying asleep","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", my psychiatrist prescribed medication to help. My doctor warned that I might get the âmunchies,â a common side effect. I shrugged it off but knew exactly what he was talking about after taking the pill. I have never experienced anything like it before. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"I felt ravenous (I had the munchies!), and food tasted 100 times better than it usually does. But, I only got the urge to eat junk food, and that combination was a disaster. I ate chips, donuts, other baked goods, and deli meats. It was uncontrollable. I even fell asleep while eating, which is highly dangerous. Iâd binge every night. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"After a few years, I realized I had gained over 50 pounds. I tried preparing ","nodeType":"text"},{"data":{"uri":"https://www.trainwithkickoff.com/blog/how-to-change-eating-habits"},"content":[{"data":{},"marks":[{"type":"underline"}
29],"value":"nutritious food","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", but I would binge anyway. I tried not keeping junk food in the house, but⦠hello delivery! I tried not eating during the day, which was more of a punishment for binging. Nothing worked. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"I had to stop taking the pills. That was several years ago, and I still get the urge to binge. Sometimes that urge wins, but Iâve come a long way. Hereâs what Iâve learned.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"5 Ways to Stop Binge Eating","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are some tools you can use to help stop binge eating, none of which are ","nodeType":"text"},{"data":{"uri":"https://www.trainwithkickoff.com/blog/how-to-stick-to-a-diet"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"dieting","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Mindful Eating","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"https://www.hsph.harvard.edu/nutritionsource/mindful-eating/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"Mindfulness","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" means focusing your attention on your thoughts, emotions, and sensations experienced during the present moment. In the case of mindful eating, attention is given to the sensation of eating food and the feelings it elicits. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hereâs how to practice mindful eating:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Only eat at the kitchen table or other designated spot","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Avoid distractions (no TV, phone, or other devices)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Go slow. Take your time when eating. Chew small bites slowly and thoroughly","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Focus on the flavors. How does it smell, feel, and taste? ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pay attention to ","nodeType":"text"},{"data":{"uri":"https://www.trainwithkickoff.com/blog/what-to-eat-when-you-dont-know-what-to-eat"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"how full you start to feel","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and stop when you are","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Iâve found that Iâm more satisfied with my meals when I chew thoroughly while paying attention to the flavors and texture of the food. Food quality is important, too. Instead of binging on junk foods, itâs more satisfying to have fresh, quality ingredients with a well-rounded meal. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"For example, if I want eggs for breakfast, I think about what I can add to that meal. How about a fruit cup with plain yogurt and some whole wheat toast? Adding ","nodeType":"text"},{"data":{"uri":"https://www.trainwithkickoff.com/blog/healthy-eating"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"nutritious foods","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with vitamins, minerals, fiber, and protein will keep me satiated. I want to enjoy the ingredients and savor my meals. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Triggers ","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Reyes explains that people with binge eating disorder: âoften suffer from depression, addiction issues, as well as childhood trauma.â There can be a long list of triggers, and identifying them can help. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"https://balanceone.com/"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"Trista Best","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", registered dietitian at Balance One Supplements, says triggers can vary from person to person, but some common ones are:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Emotional distress: anxiety, ","nodeType":"text"},{"data":{"uri":"https://www.trainwithkickoff.com/blog/6-simple-tips-to-reduce-stress-that-you-can-start-practicing-immediately"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"stress","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", depression, and other emotional issues","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Dieting or restricting: ","nodeType":"text"},{"data":{"uri":"https://www.trainwithkickoff.com/blog/does-calorie-counting-work"},"content":[{"data":{},"marks":[{"type":"underline"}
29],"value":"restricting calories","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" or following a strict diet ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Boredom","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Social situations: being around food and other people who are eating ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Hormonal changes: women may experience an increase in binge eating behavior during certain phases of the menstrual cycle ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"https://www.trainwithkickoff.com/blog/relieve-anxiety-without-therapy-or-medication"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"Reducing stress, anxiety","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", and depression can help. Maybe you want to avoid being around people when theyâre eating; try making plans to attend an event after everyone has eaten. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Distractions","nodeType":"text"}],"nodeType":"heading-3"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"7uHDDlyuoLa5CkvZcVektj","type":"Asset","createdAt":"2023-04-20T22:38:18.028Z","updatedAt":"2023-04-20T22:38:18.028Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"locale":"en-US"},"fields":{"title":"The Truth About How to Stop Binge Eating","description":"Source: Andres Ayton / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/7uHDDlyuoLa5CkvZcVektj/3627b3d9949d5740fd026eab29fe6ae3/blog_feature_article_image_757x426_-_2023-04-20T152722.405.jpg","details":{"size":95346,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-04-20T152722.405.jpg","contentType":"image/jpeg"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Keeping yourself busy can help since boredom is a common trigger. For me, the best distraction is ","nodeType":"text"},{"data":{"uri":"https://www.trainwithkickoff.com/blog/benefits-of-exercise-on-mental-health"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"exercise","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". I find daily walks helpful in distracting me from wanting to binge. I go to the gym Monday through Friday and enjoy an hour-long workout, which includes warm-up, exercise, and cooldown stretches. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best recommends distractions like reading, listening to music, or taking a walk. Here are some other distractions:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Watch a movie","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Talk to a friend","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meditate","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Draw, paint, or journal","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Clean something","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Self-care (shower, bathe, give yourself a mani/pedi, etc.)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"https://www.trainwithkickoff.com/blog/8-easy-ways-to-increase-your-physical-activity-outside-of-your-workouts"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"Dance","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Stretch","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Play a video game","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Take a nap","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Distractions are all about keeping yourself busy, so if you decide to watch a movie, for example, do something with your hands. Doodle, draw, knit â anything to keep your hands busy. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Self-care","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"âTake care of yourself by getting enough sleep, exercising regularly, and engaging in activities you enjoy,â notes Best. Iâve personally found that regular exercise helps me, and since anxiety is one of my main triggers, ","nodeType":"text"},{"data":{"uri":"https://www.trainwithkickoff.com/blog/does-cardio-burn-fat"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"cardio","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" helps me burn off that anxious energy. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{}
29,"marks":[],"value":"âAttending self-help programs or cognitive behavioral therapy (CBT) sessions can be especially helpful if youâre battling this disorder,â adds Reyes.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Feeling extreme guilt and shame is part of binge eating disorder. I know when I was binge eating, I felt this way, and it only made it worse. I would think, ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"why should I even bother trying to get better? I fail every time I try. I eat way too much; itâs disgusting.","nodeType":"text"},{"data":{},"marks":[],"value":" ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"These thoughts and feelings never helped. They just made me feel awful and contributed to my nightly binge eating episodes until I learned to forgive myself. Yes, sometimes I eat too much in a short time period. So what? I tell myself itâs okay to binge occasionally and start new tomorrow. I focus on eating well the next day instead of trying to punish myself with no food. I forgive myself. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Deep Brain Stimulation","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Deep brain stimulation (DBS) aims to reset the electrical pulses firing from neuron to neuron believed to have gone awry in individuals with psychiatric disorders. Electrical pulses delivered from implanted electrodes help to stabilize brain activity, potentially reducing the severity of conditions such as binge eating disorder. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"In one pilot study, two severely obese individuals with binge eating disorder were given DBS. For the first six months, the electrodes recorded impulses in the brain associated with pleasure and reward processing. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Next, they used what the electrodes identified as a \"slow wave\" brain pattern to alter behavior when binge eating occurred. The electrode stimulation only occurred when the slow wave was present. As a result, the participants reported fewer binge eating episodes over a period of six months.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The study illustrates that DBS may be able to decrease the craving sensation and ","nodeType":"text"},{"data":{"uri":"https://www.nature.com/articles/s41591-022-01941-w"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"reduce binge eating episodes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". The U.S. Food and Drug Administration recently approved the same team to try DBS with more participants in a larger-scale clinical trial. Itâll be interesting to see what the larger study finds. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Itâs important to note that deep brain stimulation involves creating small holes in the skull to implant the electrodes into the brain tissue as well as performing surgery to implant the device that contains the batteries under the skin in the chest. Itâs an invasive procedure that comes with ","nodeType":"text"},{"data":{"uri":"https://www.mayoclinic.org/tests-procedures/deep-brain-stimulation/about/pac-20384562"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"potential side effects","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", such as headache, seizure, confusion, and stroke, among others. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"While I still struggle with binge eating, Iâve gotten better with mindfulness, exercise, and distractions. Incorporating these three things in my life has even helped my overall ","nodeType":"text"},{"data":{"uri":"https://www.trainwithkickoff.com/blog/can-mental-health-affe
29ct-physical-health"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"mental wellness","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". You donât (and shouldnât) have to go it alone. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"If you think you might have an eating disorder, talk to your doctor. Itâs vital that you donât self-diagnose. If you meet the criteria for an eating disorder, your doctor can recommend treatment options and steer you on a path to healing.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"}},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"1LgHWIJhCR0t9kbyCv8T1B","type":"Entry","createdAt":"2023-04-20T22:38:41.751Z","updatedAt":"2023-04-21T21:04:34.410Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":35,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"newBlogPost"}},"locale":"en-US"}}]},"Habits":{"name":"Habits","slug":"/blog/habits","posts":[{"fields":{"title":"How to Stay Motivated to Move (Especially at Home)","slug":"how-to-stay-motivated-to-work-out-at-home","metaDescription":"It can be hard to stay motivated to work out at home when itâs just you day after day. Our expert tips from personal trainers and motivational quotes can help.","date":"2023-04-20","author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"2EGRAuhBAI51EF2UQb4ilG","type":"Entry","createdAt":"2022-11-02T20:06:40.796Z","updatedAt":"2022-11-02T20:06:40.796Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author","expert"],"name":"Jackie Moncada","slug":"jackie-moncada","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"5cXgYdjw4WsOc6nDQr8JIc","type":"Asset","createdAt":"2022-11-02T20:00:43.733Z","updatedAt":"2022-12-01T21:52:11.679Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":9,"revision":2,"locale":"en-US"},"fields":{"title":"Jackie Moncada","description":"A headshot of author Jackie Moncada","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/5cXgYdjw4WsOc6nDQr8JIc/8fff58c4625823eaf76a94c215d73e99/Jackie_Moncada.jpg","details":{"size":45284,"image":{"width":488,"height":650}},"fileName":"Jackie Moncada.jpg","contentType":"image/jpeg"}}},"bio":"Jackie is a freelance wellness writer and health coach passionate about helping others reach their unique wellness goals. She specializes in hormone health, stress management, Functional Medicine, mindful eating, and more. ","education":["Kean University, BA, Journalism","Institute for Integrative Nutrition, Certified Health Coach","Trinity School of Natural Health, Natural Health certificate","School of Applied Functional Medicine, Level 1 Functional Medicine Training","Certified in Yoga, 100-hour training from MindBodyGreen"],"specialties":["holistic health","weight loss","stress management","hormone health","wellness coaching"],"activitiesAndHonors":["yoga","hiking"],"facebookUrl":"https://www.facebook.com/Jackiemoncadawellness/","instagramUrl":"https://www.instagram.com/_jackiemoncada/"}},"editorialIntegrity":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3lwF7GVP8blmFQHZt1AV22","type":"Entry","createdAt":"2022-11-07T19:05:15.954Z","updatedAt":"2022-11-21T18:05:43.026Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":48,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"editorialIntegrity"}},"locale":"en-US"},"fields":{"title":"Use this for Editorial Integrity Link","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our content strives to support, inform, and motivate you to meet your health goals. We want to be your trusted source of expert- and science-backed info dispensed in simple, actionable ways. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/editorial-guidelines"},"content":[{"nodeType":"text","value":"Read our Editorial Guidelines","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"5pqP6xtvcdzGvCZkweVRAS","type":"Asset","createdAt":"2023-04-20T15:57:01.656Z","updatedAt":"2023-04-20T15:57:01.656Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"How to Stay Motivated to Move (Especially at Home)","description":"Source: Ketut Subiyanto / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/5pqP6xtvcdzGvCZkweVRAS/d631ac349739f6eda4c49318fdadcf1c/blog_feature_article_image_757x426_-_2023-04-20T084438.701.jpg","details":{"size":59470,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-04-20T084438.701.jpg","contentType":"image/jpeg"}}},"categories":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"25lAdzjO1FfAwQutG5i6b8","type":"Entry","createdAt":"2022-11-09T20:44:22.014Z","updatedAt":"2022-12-03T18:58:45.180Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Habits","slug":"habits"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}}
29,"id":"1iNKW8fSXIqhQo9FjkBHET","type":"Entry","createdAt":"2022-12-03T19:26:16.662Z","updatedAt":"2022-12-03T19:26:16.662Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Get in Shape","slug":"get-in-shape","featured":false,"parent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3NtEoo5GQvd5Z6mZuZIJVN","type":"Entry","createdAt":"2022-11-09T20:44:22.111Z","updatedAt":"2022-12-03T18:58:37.108Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Fitness","slug":"fitness"}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4lIomncr0gxVp7EwycqEEx","type":"Asset","createdAt":"2022-12-03T19:26:09.221Z","updatedAt":"2022-12-03T19:26:09.221Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Get in shape, together","description":"","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/4lIomncr0gxVp7EwycqEEx/4c044cd045d117dd6f5ea1a2627c530d/anupam-mahapatra-Vz0RbclzG_w-unsplash.jpg","details":{"size":3294963,"image":{"width":6000,"height":4000}},"fileName":"anupam-mahapatra-Vz0RbclzG_w-unsplash.jpg","contentType":"image/jpeg"}}}}}],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Have you decided to give your living room a run for its money instead of the gym? If youâre like me, my clients, and so many others, it may be hard to stay motivated to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-to-build-muscle-at-home-without-equipment-for-beginners"},"content":[{"nodeType":"text","value":"exercise at home","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", using your oh-so-sacred space for aerobics. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"During the COVID-19 pandemic, people started working out more at home due to restrictions and lockdowns (albeit brief in some parts of the world). Post-pandemic, work-from-home or hybrid schedules are still more common than before. Pandemic or not, working out at home can be a convenient, inexpensive way to build fitness and improve your health.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"With the abundance of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.youtube.com/@kickoff5931"},"content":[{"nodeType":"text","value":"YouTube videos","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", live-stream workouts, and much more, what could go wrong? Truthfully, a whole lot if you donât make a plan. As a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/tips-from-weight-loss-coach"},"content":[{"nodeType":"text","value":"health coach","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" for the last five years, Iâve worked with many clients who have come to me for help after trying to do it all on their own â and not meeting their goals. Iâve also gathered some top expert tips about what's worked for personal trainers who help their clients train at home. ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How to Get Started","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"âMotivation is what gets you started. Habit is what keeps you going.â ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"â","marks":[],"data":{}},{"nodeType":"text","value":"Jim Ryun, first high-schooler to run under 4 minutes for the mile","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ninety-nine percent of the time, getting started is the hardest part. But, you have a much greater chance of continuing after you start, says certified personal trainer (CPT) Leigha Verbeem. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Two of the most common barriers to starting a workout routine include: time and not knowing what to do. Letâs tackle those issues head-on with the following get-started strategies. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here are some ideas for how to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/7-exercises-to-do-every-day"},"content":[{"nodeType":"text","value":"work exercise into your existing routine","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":":","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you work from home, use âcommute-to-workâ time to exercise. You can start with a 10-minute brisk walk around the block in the morning, then another 10-minute brisk walk in the evening at the end of the work day.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you work onsite, consider an active commute. If your office is located a few miles from home, consider biking, jogging, or walking to work a few times a week. If your office doesnât have showers, you could walk or run home.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stay active on weekends by doing chores, walking to and from as many errands as you can, and planning activities where you can move more â ideally outside. Try hiking, pickleball or tennis with friends, kicking a soccer ball around with the kids, playing basketball, or volunteering at your local community garden.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you have younger kids who need to be driven to activities, take the time when your child is doing their supervised activity to exercise. Power-walk, run, cycle, roller skate⦠whatever you can do straight from the car works.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There are so many ways to squeeze in more movement during the day. Take an extra-brisk walk to the mailbox, do squats or planks or push-ups while you drink your morning coffee, walk on a treadmill standing desk while working, rake leaves or pull weeds in the yard.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The not-knowing-what-to-do issue goes hand-in-hand with the time problem, but thereâs an easy solve for that when you want to work out at home. Turn to the internet!","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pick a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.youtube.com/watch?v=L0Zkb80MNAc"},"content":[{"nodeType":"text","value":"10-minute video on Youtube","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". This way, you donât have to think about what exercises to do in what order and how much rest â the video includes all of that. Just follow along and donât overthink it, suggests Verbeem. ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Create a 15-minute playlist, pop in your earbuds, put on your trainers, and head outside. Walk, jog, or do a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-to-start-running-the-right-way"},"content":[{"nodeType":"text","value":"run/walk","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" in one direction until youâre halfway done with the playlist, then turn around and head back. See if you can make it back home before the last song on your playlist ends.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hire an ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/client-sign-up?questionId=219\u0026ref=blog"},"content":[{"nodeType":"text","value":"online personal trainer","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" to write a program for you. âThereâs no guesswork when an expert gives you a program thatâs tailored to you. You just need to follow through,â says Verbeem. ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Gamify your workouts. Try VR fitness, WII, or Oculus games for cardio. The simulated environments can make working out a home feel less lonely and more entertaining.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How to Keep Going","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"25dbINHeCihvdyX7DJicfa","type":"Asset","createdAt":"2023-04-20T15:58:18.098Z","updatedAt":"2023-04-20T15:58:18.098Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"How to Stay Motivated to Move (Especially at Home)","description":"Source: Yan Krukau / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/25dbINHeCihvdyX7DJicfa/5949f0e172932330ddb66a6fb2cd8ac6/blog_feature_article_image_757x426_-_2023-04-20T084556.115.jpg","details":{"size":49990,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-04-20T084556.115.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Now that you have some ideas to get you moving, you need a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/4-week-beginner-workout-plan"},"content":[{"nodeType":"text","value":"weekly plan","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". Spontaneous movement is encouraged every day, but structured exercise time where you block off your calendar and focus on âme timeâ will get you into a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/common-beginner-workout-routine-mistakes"},"content":[{"nodeType":"text","value":"fitness routine","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Choose three days a week, ideally at the same time each of those days, and start small, says certified personal trainer Cristoff Morissette. Thereâs no harm in starting with 20 minutes because we all need to start somewhere. Think of the priority as creating the routine first no matter how small, then the rest will follow.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cameron Linden, RDN, EP-C, and director of operations for Kickoff, suggested that one of her clients start with one mini workout (15 squats, 15 push-ups) every time after they go to the bathroom. This technique, called habit stacking, associates one thing we do automatically (going to the bathroom) with a new behavior we want to do more often. This simple strategy makes exercise more achievable because itâs integrated into the personâs day. As Lindenâs client got comfortable with the squats and push-ups, she moved him on to a more structured workout of 15 minutes, then 20 minutes, 40, 45, etc. Now, heâs been working out consistently for over a year! ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"âIf tight on time, reduce the scope but keep the schedule,â suggests Dominique Garcia OâDell, CPT. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In other words, life happens and things pop up that can make ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-to-start-working-out-and-not-stop"},"content":[{"nodeType":"text","value":"sticking to a consistent schedule","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" week after week hard. No worries; just pivot! If youâd planned a 30-minute gym session for the day but your daughter got sick and needs to get picked up from school early, tend to her needs. When sheâs settled and resting, find a 30-minute ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.youtube.com/watch?v=xFkRO5SAblY"},"content":[{"nodeType":"text","value":"workout on Youtube","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" and get moving. ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How to Navigate Out of a Rut","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It happens to all of us. We get sick, work gets extra busy, we have to care for an ill family member, the kids are on summer break, we take a fabulous vacation⦠things happen that can turn our well-intentioned routines upside down. When that happens, the best thing to do to get back on track is to remember why you started on your fitness journey in the first place. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Get clear on your values. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/16382077/"},"content":[{"nodeType":"text","value":"Creating a value mindset for exercise","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" can increase the chances of you showing up, even if itâs in your own living room.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Verbeem sees many clients who have an extrinsic goal, like wanting to look good so other people find them attractive, or their doctor told them to lose weight. Perhaps their family puts a lot of pressure on them to look a certain way. Instead of focusing on external sources, try to find your intrinsic motivator. Ask yourself why youâre exercising â the real reason ","marks":[],"data":{}},{"nodeType":"text","value":"you ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":"want to exercise. Then ask yourself again five times. Youâll likely arrive at a deeper meaning that may end up surprising you. Write it down and revisit it as often as needed to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/boost-workout-motivation"},"content":[{"nodeType":"text","value":"stay motivated","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"âWe know that motivation fails us⦠thatâs part of being human! When it comes down to it, you have to find what works for you. For some, itâs preparation like having workout clothes and
29shoes on or easily accessible. For others, itâs utilizing a calendar or phone notifications. A big part of it is removing barriers that get in your way and setting yourself up for success,â says Erin Norton Miller, CPT.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If youâve already achieved a goal, revisit and redefine them with your trainer. Often a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/workout-routine-meet-fitness-goals"},"content":[{"nodeType":"text","value":"goal can change","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" and provide more motivation and meaning like wanting to be stronger, manage stairs better, play with their kids, or even sleep better, says Verbeem.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Finally, never ignore small wins. âSmall wins will keep you motivated and engaged!â says Morissette.","marks":[],"data":{}},{"nodeType":"text","value":" ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":"Are you sometimes feeling bored with a home workout or frustrated youâre not seeing results? An easy way to stay out of a rut is to celebrate small wins. ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"4 Ideas to Stay Motivated to Work Out at Home","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4724NGuOQBxMoZW9g9Gj4J","type":"Asset","createdAt":"2023-04-20T15:58:54.054Z","updatedAt":"2023-04-20T15:58:54.054Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"How to Stay Motivated to Move (Especially at Home)","description":"Source: Ketut Subiyanto / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/4724NGuOQBxMoZW9g9Gj4J/93a509f223d9e0c207102bf9e980611d/blog_feature_article_image_757x426_-_2023-04-20T084651.898.jpg","details":{"size":50305,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-04-20T084651.898.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"âExercise to stimulate, not to annihilate. The world wasnât formed in a day, and neither were we. Set small goals and build upon them.â ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"â","marks":[],"data":{}},{"nodeType":"text","value":"Lee Haney, 8-time Mr. Olympia","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Change it up and ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/activities-to-improve-mental-health"},"content":[{"nodeType":"text","value":"pick joy","marks":[{"type":"underline"},{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":": ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Feeling pressured to try something new online? Remember, you arenât obligated to exercise in a certain style just because you saw it worked for someone else. Choose an activity you enjoy, try a different style, or revisit an activity you liked as a kid, says Verbeem. Itâs much easier to continue an activity you crave than force yourself into something that doesnât feel aligned with you. ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Get creative","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" ","marks":[],"data":{}},{"nodeType":"text","value":"with time and space","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":": A common excuse is lacking certain equipment or space at home, but thatâs OK, says Verbeem. There are so many ways to utilize your space no matter how small, and you can even use household items like full gallons of milk or water jugs for weights, borrow your kidâs hula hoop or jump rope, use a chair for tricep dips, grab hand towels for sliders, and a staircase or steps for cardio.","marks":[],"data":{}}]}]}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Book a virtual appointment with a trainer or a friend: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Having an ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/accountability-achieve-goals"},"content":[{"nodeType":"text","value":"accountability buddy","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" gives you the potential to go from skipping a workout to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3441783/"},"content":[{"nodeType":"text","value":"showing up every single time","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". âHaving someone there to push you, give you feedback, and challenge you in new ways can really get you to the next level,â says Verbeem","marks":[],"data":{}},{"nodeType":"text","value":". ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":"You can even join a Facebook group for your favorite activity if you want to stay at home.","marks":[],"data":{}}]}]}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Donât underestimate the power of ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/stay-motivated-with-smart-fitness-goals"},"content":[{"nodeType":"text","value":"SMART goals","marks":[{"type":"underline"},{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":": Specific goals can make all the difference. Maybe you want to change your weight by X amount by a certain date. Do you want to sign up for a race or competition? Try to come up with a plan to get you to that specific goal, says Verbeem. ","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"âRemind yourself of how good you feel afterward, and use that to motivate yourself,â recommends Verbeem.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The Bottom Line","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"âYou are only one workout away from a good mood.â","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"â","marks":[],"data":{}},{"nodeType":"text","value":"unknown","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There are lots of ways to stay motivated at home. But remember, thereâs always supp
29ort available when you need it. Asking for help from a certified personal trainer can help you meet your goals much faster without any guesswork. If you need an accountability partner to up your at-home workout goals, sign up for a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/client-sign-up?questionId=219\u0026ref=blog"},"content":[{"nodeType":"text","value":"free consultation with a certified personal trainer","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" today.","marks":[],"data":{}}]}]}},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"17PoMH0xVjpXQNeO13olPO","type":"Entry","createdAt":"2023-04-20T15:59:11.087Z","updatedAt":"2023-04-20T15:59:11.087Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":24,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"newBlogPost"}},"locale":"en-US"}},{"fields":{"title":"Why You Can Be Body Positive and Still Work Towards Weight Loss Goals","slug":"body-positive","metaDescription":"Struggling with your body image and weight goals? Learn from a mental health expert how to eliminate negative thoughts and guilt to achieve real results.","date":"2023-04-12","author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"Qoir7W5PIZE8Neg1SDuoM","type":"Entry","createdAt":"2023-03-16T16:29:14.623Z","updatedAt":"2023-03-16T16:29:14.623Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":26,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author"],"name":"Vanessa Lancaster, MA ED Psych","slug":"vanessa-lancaster","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4T5tfGsnDFCHAwioVAQQrL","type":"Asset","createdAt":"2023-03-16T16:24:38.084Z","updatedAt":"2023-03-16T16:24:38.084Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Vanessa Lancaster","description":"","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/4T5tfGsnDFCHAwioVAQQrL/2acc4a37618507b3964da141f9704f6e/Vanessa_Lancaster.jpg","details":{"size":65499,"image":{"width":488,"height":650}},"fileName":"Vanessa_Lancaster.jpg","contentType":"image/jpeg"}}},"bio":"Vanessa Lancaster is an educational psychologist specializing in public health services and behavior change with decades of experience working with multicultural communities. She has been a freelance editor for *Psychology Today* since 2021. Vanessa also builds national and international curricula to train community health workers on motivation, goal setting, and wellness in their communities.","excerpt":"Vanessa Lancaster is an educational psychologist specializing in public health services and behavior change with decades of experience working with multicultural communities.","education":["San Diego State University, BA in English and Creative Writing","Eastern Michigan University, MA in Educational Psychology"],"specialties":["Adult education","Mental health","Behavior change","Mindfulness","Wellness","Motivation","Goal setting","Interpersonal relationships","Communication"],"activitiesAndHonors":["Scholar of Excellence, Eastern Michigan University College of Education ","Member of Phi Kappa Phi Honor Society","Recipient of Eastern Michigan University Research Fellowship","Research assistant on the topic of reclaiming inclusion from exclusion in Uganda, Africa","Author Improving Health in the Workplace Around Nyungwe National Park: Master Trainer 5-day Workshop Curriculum and Facilitator Manual. Rwanda, Africa"],"linkedInUrl":"https://www.linkedin.com/in/vlancastereducation/","personalWebsiteUrl":"https://www.vanessalancaster.com/"}},"editorialIntegrity":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3lwF7GVP8blmFQHZt1AV22","type":"Entry","createdAt":"2022-11-07T19:05:15.954Z","updatedAt":"2022-11-21T18:05:43.026Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":48,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"editorialIntegrity"}},"locale":"en-US"},"fields":{"title":"Use this for Editorial Integrity Link","content":{"
29nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our content strives to support, inform, and motivate you to meet your health goals. We want to be your trusted source of expert- and science-backed info dispensed in simple, actionable ways. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/editorial-guidelines"},"content":[{"nodeType":"text","value":"Read our Editorial Guidelines","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"zQ2fz43tF3GgDOcZgLf0F","type":"Asset","createdAt":"2023-04-12T18:21:17.401Z","updatedAt":"2023-04-12T18:21:17.401Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Why You Can Be Body Positive and Still Work Towards Weight Loss Goals","description":"Source: AllGo - An App For Plus Size People / Unsplash\n","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/zQ2fz43tF3GgDOcZgLf0F/b40a7ca1a4d79981a9d262c82dda9297/blog_feature_article_image_757x426_-_2023-04-12T110725.696.jpg","details":{"size":40238,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-04-12T110725.696.jpg","contentType":"image/jpeg"}}},"categories":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"25lAdzjO1FfAwQutG5i6b8","type":"Entry","createdAt":"2022-11-09T20:44:22.014Z","updatedAt":"2022-12-03T18:58:45.180Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Habits","slug":"habits"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4oVE1mpQeH7tcgBgJCQxQy","type":"Entry","createdAt":"2022-11-09T20:44:22.061Z","updatedAt":"2022-11-18T17:29:43.548Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Lose Weight","slug":"lose-weight","featured":true,"parent":{"sys":{"type":"Link","linkType":"Entry","id":"1aHZ0E91JuBn3jKmS8A1MM"}}}}],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When social media created a space for body positivity, I thought, âThis could be good. We might be considered worthy, stop being ignored in line, and publicly disparaged!âSuddenly, women of all shapes, sizes, and colors danced in soap and underwear ads. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But I didnât ","marks":[],"data":{}},{"nodeType":"text","value":"feel ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":"healthy. I couldnât get out of bed most days. My body ached. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/relieve-anxiety-without-therapy-or-medication"},"content":[{"nodeType":"text","value":"Depression and anxiety","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" were my closest friends, and I had let them rule the roost. I was 125 pounds overweight, and my glucose levels were high. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Could I want to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-to-lose-weight"},"content":[{"nodeType":"text","value":"lose weight","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", improve my ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/can-mental-health-affe
29ct-physical-health"},"content":[{"nodeType":"text","value":"mental health","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", not be chronically ill, and still be considered body positive? How do we accept how we look ","marks":[],"data":{}},{"nodeType":"text","value":"and ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":"be healthy? Where is the middle ground?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As an educational psychologist, I focus on public health education, behavior change, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/boost-workout-motivation"},"content":[{"nodeType":"text","value":"motivation","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", and assisting communities in reaching mental and physical health goals.  ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Body Image and the Body Positive Movement","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"26SUbxhvIiSuvFz4c6UIMu","type":"Asset","createdAt":"2023-04-12T18:26:08.212Z","updatedAt":"2023-04-12T18:26:08.212Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Why You Can Be Body Positive and Still Work Towards Weight Loss Goals","description":"Source: AllGo - An App For Plus Size People / Unsplash","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/26SUbxhvIiSuvFz4c6UIMu/9612c7dd109f0c0a876004f32d5a8abf/blog_feature_article_image_757x426_-_2023-04-12T110910.965.jpg","details":{"size":36332,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-04-12T110910.965.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Societal pressure to conform to beauty standards, past experiences of body shaming or bullying, and negative self-talk can contribute to negative body image. Having a positive body image means you like how you look.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":" Body positive is different from positive body image. Body positivity is a social movement that advocates accepting all body types, regardless of size, shape, or appearance. It encourages us to embrace our bodies, love ourselves, and challenge societal norms around beauty standards.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":" The body-positive movement emerged in the 1960s as part of the larger feminist movement, challenging the cultural idealization of thinness and promoting body acceptance regardless of size, shape, or appearance. The movement gained momentum in the 1990s with the publication of Naomi Wolf's ","marks":[],"data":{}},{"nodeType":"text","value":"The Beauty Myth","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", which exposed the oppressive and unrealistic beauty standards imposed on women by the media and beauty industry. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Since then, the movement has expanded to encompass a diverse range of body types and identities, with social media playing a crucial role in amplifying voices and promoting body positivity. While the movement has made significant strides in ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.researchgate.net/publication/275466371_What_is_and_what_is_not_positive_body_image_Conceptual_foundations_and_construct_definition"},"content":[{"nodeType":"text","value":"promoting self-love and acceptance","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", society must continue to address the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2008.636"},"content":[{"nodeType":"text","value":"systemic discrimination and stigma","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" individuals who do not fit traditional beauty standards face.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":" As someone who has struggled with the stigma of living in a thin-obsessed society, I can attest to some of body positivity's power. On the one hand, it has helped me counteract harmful beauty standards. I feel more confident and accepting of my body, and appreciate myself for whom I am rather than constantly striving to meet unattainable beauty standards. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":" On the other hand, this movement may have had a few negative side effects. Focusing on my body, whether positive or negative, still encourages a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S174014451630314X?via%253Dihub"},"content":[{"nodeType":"text","value":"focus on my appearance","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" and not my health and well-being. I have accepted unhealthy behaviors or even dismissed serious health concerns. I know because I sat in bed rationalizing how I should love myself the way I am. But it didnât feel like I loved myself as well as I could.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Expert summary:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Body image and body positive are different. It helps to understand that body image is how you feel about yourself, and body-positive is a social movement.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How I practice:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" I accept elements of body-positive messaging, like not giving into societal beauty standards. But I strive for mental and physical wellness.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Body Positive vs. Body Negative vs. Body Neutral","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We can compare body positive with body-negative and body-neutral attitudes. Body negativity is disliking one's body and criticizing how it looks. In contrast, body-neutral attitudes involve being indifferent toward appearance. Body neutral focuses on accepting and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S1740144522001188"},"content":[{"nodeType":"text","value":"appreciating the body","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" for what it can do and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S1740144517301948?casa_token=CI9qQCgNVN8AAAAA:B3CiAWNyi26HUwmLchAqiJTQeuJrW7jcq9h6Sut8DMsBetIqiP7SSdoT0-U5zNh7MavqeyRQ"}
29,"content":[{"nodeType":"text","value":"how it functions","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" rather than how it looks. Body positive promotes a third option: People embrace all bodies, including their own, and appreciate their unique qualities.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There may be some potential negative consequences of body positivity. As I said earlier, we should accept all bodies, but that does not mean all bodies are healthy. I admit I used body positivity as an excuse to engage in unhealthy behaviors, such as ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-to-change-eating-habits"},"content":[{"nodeType":"text","value":"overeating","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" and avoiding exercise. Also, some body-positive messages ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S1740144522000560"},"content":[{"nodeType":"text","value":"donât improve our body image","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"What do mental health experts think?","marks":[],"data":{}},{"nodeType":"text","value":" ","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Body Respect","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" authors Linda Bacon, Ph.D., and Lucy Aphramor, Ph.D. and RD, suggest that ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://books.google.com/books/about/Body_Respect.html?id=rmQVBQAAQBAJ"},"content":[{"nodeType":"text","value":"promoting weight loss to become healthier","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" can lead to weight stigma, disordered eating, and negative impacts on mental health. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Mental health experts agree that appreciating how the body functions may ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S1740144517301948"},"content":[{"nodeType":"text","value":"prevent and treat","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" negative body image. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S1740144522001188"},"content":[{"nodeType":"text","value":"Body appreciation","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" is positively associated with self-esteem, self-compassion, and sexual satisfaction. A pilot study found that ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://europepmc.org/article/ppr/ppr592247"},"content":[{"nodeType":"text","value":"body neutrality was associated with lower body dissatisfaction","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", higher body appreciation, and greater well-being.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":" Overall, mental health experts recommend combining a bit of body positivity with body neutrality to improve mental health and well-being rather than focusing on ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-to-stick-to-a-diet"},"content":[{"nodeType":"text","value":"weight loss","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" to improve body image or achieve health. We can do this by: ","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"eating ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/simple-meal-plan-to-lose-weight"},"content":[{"nodeType":"text","value":"nutritious meals","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" to help our bodies function ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"not comparing our appearances to others ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"not being concerned with what size clothes we can fit into. ","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Some call this body-positive weight management","marks":[],"data":{}},{"nodeType":"text","value":".","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Expert summary:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Try to combine body-positive and body-neutral ideas to improve body image and achieve ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/activities-to-improve-mental-health"},"content":[{"nodeType":"text","value":"mental and physical health","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How I practice:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" I eat nutritious meals, donât compare my appearance to others, and am not concerned with what size clothing I can fit into. ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"A Framework for the Middle Ground: Body-Positive Weight Management ","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}}
29,"id":"3jNmZhjOj4El1AxxsARZBP","type":"Asset","createdAt":"2023-04-12T18:26:55.048Z","updatedAt":"2023-04-12T18:26:55.048Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Why You Can Be Body Positive and Still Work Towards Weight Loss Goals","description":"Source: AllGo - An App For Plus Size People / Unsplash","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3jNmZhjOj4El1AxxsARZBP/5b258e36996f7932edcebc57610ee501/blog_feature_article_image_757x426_-_2023-04-12T111132.865.jpg","details":{"size":41932,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-04-12T111132.865.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Body-positive weight management involves healthy lifestyle changes while prioritizing self-love and acceptance. It's about recognizing that weight loss isn't the only measure of health or beauty and that each of our bodies is unique and deserving of love and acceptance. Here are my suggestions for how to do this:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Identify your goals.","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Set specific and realistic goals for your health and well-being. Consider short-term, mid-term, and long-term goals you want to achieve. When I started this journey in March 2022, I had 125 pounds to lose. I set a goal of 24 months. I map on my calendar where I want to be weekly (short-term), monthly (mid-term), and overall (long-term). Itâs much easier to think about losing 1.5 pounds this week or 5 pounds this month than 125 pounds overall. ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Create an action plan.","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Make a plan that details the actions you must take to accomplish your goals. This could include ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/what-should-I-eat-to-get-lean"},"content":[{"nodeType":"text","value":"dietary changes","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/7-exercises-to-do-every-day"},"content":[{"nodeType":"text","value":"exercise routines","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/client-sign-up?questionId=219\u0026ref=blog"},"content":[{"nodeType":"text","value":"hiring a personal trainer","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" for accountability, and self-care practices.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start small.","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Focus on making small, achievable, sustainable ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/ways-to-start-a-healthy-lifestyle"},"content":[{"nodeType":"text","value":"lifestyle changes","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". This could mean incorporating more fruits and vegetables into your diet, walking daily, or practicing mindfulness for a few minutes daily.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stay consistent.","marks":[{"type":"bold"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-to-be-consistent"},"content":[{"nodeType":"text","value":"Consistency","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" is key to making healthy lifestyle changes. Try to stick to your plan as closely as possible, and don't get discouraged if you experience setbacks or challenges. I have the word âConsistencyâ stenciled at the foot of my bed. I am mindful of my thoughts; if they arenât consistent with my goals, I have to let them pass and not act on them.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Practice self-love.","marks":[{"type":"bold"}],"data":{}}
29,{"nodeType":"text","value":" Self-care is a priority. It can be setting aside time for relaxation, engaging in activities that bring you joy, or seeking support from loved ones or a therapist. I like to get a massage every six weeks. It helps with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/dos-and-donts-for-muscle-soreness"},"content":[{"nodeType":"text","value":"muscle aches","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" from exercise, and encourages me to relax. If thatâs not something you can do, remember to engage in an enjoyable craft or activity that inspires flow and relaxation. ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Celebrate your successes.","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Acknowledge and celebrate your successes along the way, no matter how small they may seem. This will help you ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/boost-workout-motivation"},"content":[{"nodeType":"text","value":"stay motivated","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" and inspired to progress toward your goals. I like to keep an eye on an inexpensive piece of workout clothing Iâd like to fit in, and when I reach a mini-goal, I buy it. ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Be patient and kind to yourself.","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Remember that change takes time, and it's okay to make mistakes or experience setbacks. Be patient and kind to yourself and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/tracking-progress-for-weight-loss"},"content":[{"nodeType":"text","value":"focus on progress","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" rather than perfection. If you wouldnât say it to your child or best friend, donât say it to yourself.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Following this body positive weight management framework with my doctors made me feel better mentally and physically within a week. Over the past year, Iâve cut back on anxiety and depression medication, felt less pain, eliminated my risk for diabetes, ","marks":[],"data":{}},{"nodeType":"text","value":"and ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":"lost 70 pounds. Mental and physical well-being is the prize. Weight loss is the gravy.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If youâd like individualized advice on reframing your thoughts about weight loss, sign up for a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/client-sign-up?questionId=219\u0026ref=blog"},"content":[{"nodeType":"text","value":"free consultation with a certified personal trainer","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" today.","marks":[],"data":{}}]}]}},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"6IASD9BSjPXdgnjrMwrbKS","type":"Entry","createdAt":"2023-04-12T18:27:07.670Z","updatedAt":"2023-04-12T18:27:07.670Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":24,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"newBlogPost"}},"locale":"en-US"}},{"fields":{"title":"Hate Stepping on the Scale? Track Your Progress These Ways Instead","slug":"tracking-progress-for-weight-loss","metaDescription":"Say goodbye to dreaded weigh-ins; try these four alternative tracking tools for weight loss. Find out why these tools work and how to start using them.","date":"2023-04-11","author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4ar0YlGGxBHQqWvFLz6efQ","type":"Entry","createdAt":"2023-02-20T17:26:16.237Z","updatedAt":"2023-02-20T17:26:16.237Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":21,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"type":["author"],"name":"Alex Prestegard, CPT, NASM","slug":"alex-prestegard","profileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3vYsEbVuUSFUtDmLf9YLEy","type":"Asset","createdAt":"2023-02-20T17:06:20.552Z","updatedAt":"2023-02-20T17:06:20.552Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Prestegard headshot","description":"","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/3vYsEbVuUSFUtDmLf9YLEy/34980b8d72210887a72e4cd1a86e6070/Alex_Prestegard.jpg","details":{"size":28087,"image":{"width":488,"height":650}},"fileName":"Alex Prestegard.jpg","contentType":"image/jpeg"}}},"bio":"As a certified personal trainer and former competitive gymnast, Alex has had a passion for health and fitness for most of her life. She runs her own online coaching business, and trains clients with various goals in-person in Miami, FL. Her mission is to deliver a personally-tailored, straightforward, and evidence-based approach to her clients' goals, and support them in every obstacle along the way. Alex wishes to help each of her clients develop a sense of pride and confidence in themselves and their bodies.","education":["University of North Carolina - Chapel Hill, BS in Exercise \u0026 Sports Science and Psychology","NASM Certified Personal Trainer (NASM-CPT)","Level 1 \u0026 2 Performance Nutrition Coach"],"specialties":["weight loss","exercise nutrition","hypertrophy","pregnancy \u0026 postpartum fitness","strength training, weight lifting","habit change","body image","body acceptance"],"activitiesAndHonors":["weight lifting","hiking \u0026 backpacking","skiing","cooking"],"personalWebsiteUrl":"www.alexprestegard.com"}},"editorialIntegrity":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"3lwF7GVP8blmFQHZt1AV22","type":"Entry","createdAt":"2022-11-07T19:05:15.954Z","updatedAt":"2022-11-21T18:05:43.026Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":48,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"editorialIntegrity"}},"locale":"en-US"},"fields":{"title":"Use this for Editorial Integrity Link","content":{"
29nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our content strives to support, inform, and motivate you to meet your health goals. We want to be your trusted source of expert- and science-backed info dispensed in simple, actionable ways. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/editorial-guidelines"},"content":[{"nodeType":"text","value":"Read our Editorial Guidelines","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}}},"featureImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"53eYRCW6ZrMrXjLrCOj8M2","type":"Asset","createdAt":"2023-04-11T21:44:03.335Z","updatedAt":"2023-04-11T21:44:03.335Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"Hate Stepping on the Scale? Track Your Progress These Ways Instead","description":"Source: Annushka Ahuja / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/53eYRCW6ZrMrXjLrCOj8M2/c1ac5750c9132c42a6ca982e459ab8af/blog_feature_article_image_757x426_-_2023-04-11T130544.376.jpg","details":{"size":42825,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-04-11T130544.376.jpg","contentType":"image/jpeg"}}},"categories":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"25lAdzjO1FfAwQutG5i6b8","type":"Entry","createdAt":"2022-11-09T20:44:22.014Z","updatedAt":"2022-12-03T18:58:45.180Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Habits","slug":"habits"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"4oVE1mpQeH7tcgBgJCQxQy","type":"Entry","createdAt":"2022-11-09T20:44:22.061Z","updatedAt":"2022-11-18T17:29:43.548Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"name":"Lose Weight","slug":"lose-weight","featured":true,"parent":{"sys":{"type":"Link","linkType":"Entry","id":"1aHZ0E91JuBn3jKmS8A1MM"}}}}],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Letâs be honest. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/the-problem-with-losing-weight-fast-and-4-things-to-do-instead"},"content":[{"nodeType":"text","value":"Losing weight","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" is a challenging (and oftentimes incredibly frustrating) process, but tracking your progress doesnât have to be. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Monitoring progress is one of the most useful practices you can implement to reach your weight loss goals. It tells us whether or not our approach is working. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"And what better way to track your weight loss progress than a scale, right? Not necessarily! ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The scale is not the ","marks":[],"data":{}},{"nodeType":"text","value":"only","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" way to do this. In fact, itâs often not even the best choice. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Through years of testing various tracking methods with my clients as well as myself, Iâve learned that while the scale can be an effective tool, itâs not the best fit for everyone. It ","marks":[],"data":{}},{"nodeType":"text","value":"alone","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" doesnât provide a comprehensive ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/habits/success-story"},"content":[{"nodeType":"text","value":"picture of progress","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In this article, Iâll explore four non-scale tracking tools that I use as a trainer to help my clients achieve their ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-to-lose-weight"},"content":[{"nodeType":"text","value":"weight loss","marks":[{"type":"underline"}],"data":{}}]}
29,{"nodeType":"text","value":" goals. But, first, letâs discuss why the scale is often insufficient. ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Whatâs Wrong With the Scale?","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"6JmaoksXOEYvKmhkcjqjyt","type":"Asset","createdAt":"2023-04-11T23:16:34.493Z","updatedAt":"2023-04-11T23:16:34.493Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"Hate Stepping on the Scale? Track Your Progress These Ways Instead","description":"Source: Mart Production / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/6JmaoksXOEYvKmhkcjqjyt/29eabab1c25c3b705e774d86de78592e/blog_feature_article_image_757x426_-_2023-04-11T130805.938.jpg","details":{"size":51932,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-04-11T130805.938.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Have you ever looked in the mirror and noticed some muscular definition that wasnât there before, or slipped on jeans to feel them fit a little looser⦠only to step on the scale to find that youâve ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/maintain-weight-loss"},"content":[{"nodeType":"text","value":"somehow ","marks":[{"type":"underline"}],"data":{}},{"nodeType":"text","value":"gained","marks":[{"type":"underline"},{"type":"italic"}],"data":{}},{"nodeType":"text","value":" weight","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":"? ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Thatâs because the scale doesnât tell the whole story. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"One of the biggest shortcomings of the scale is that it doesnât differentiate between fat and muscle mass. In short, you can ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/exercise-to-build-muscle-and-lose-fat"},"content":[{"nodeType":"text","value":"lose body fat","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" and achieve a slimmer figure but still weigh the same (","marks":[],"data":{}},{"nodeType":"text","value":"or more","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":"). ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Have you ever seen your weight jump several pounds overnight? Thatâs because your body weight is incredibly prone to fluctuation. Itâs far more likely that your last meal is still working its way through your digestive system. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"And for many, the number on the scale elicits an emotional response that can have profoundly negative impacts on their mental health and perception of self-worth. Hyper-fixation on this one measure can detract from other measures of success and obscure the reality of their progress.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The research on the effectiveness of self-weighing and its effect on weight loss is mixed. One randomized controlled trial of 92 participants ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-014-0125-9"},"content":[{"nodeType":"text","value":"didnât find any evidence that frequent weigh-ins","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" were associated with greater weight loss. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Other research shows that it can be ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://link.springer.com/article/10.1007/s12529-011-9178-1"},"content":[{"nodeType":"text","value":"effective in promoting weight loss","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", especially ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://link.springer.com/article/10.1186/1479-5868-6-10"},"content":[{"nodeType":"text","value":"when used in conjunction with other tools","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" administered correctly and safely. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here are a few tips if you do choose to use the scale: ","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Weigh yourself first thing in the morning before youâve eaten or drunk anything, and after youâve used the bathroom","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Use the same scale every time ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Save yourself the frustration of weighing yourself when you know it wonât be accurate (i.e. during your menstrual cycle, after a big meal, after a night of drinking)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Try weighing every 1â2 weeks rather than daily","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you wish to weigh yourself daily, take a weekly average of your weigh-ins and track y
29our weekly averages","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If youâre struggling with scale anxiety, try using the free app ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://happyscale.com/"},"content":[{"nodeType":"text","value":"Happy Scale","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" (a huge hit with my clients)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Donât let one silly number dictate your self-worth (you are more than just a number!).","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The truth is there are many other indicators aside from body weight that reflect success toward a weight loss goal. The alternatives provide particularly useful insights and nuance that the scale just canât offer. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Letâs get into these amazing tools. ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Progress Pictures ","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"hmvMnB7K49LngtQR7115I","type":"Asset","createdAt":"2023-04-11T22:14:23.145Z","updatedAt":"2023-04-11T22:14:23.145Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"locale":"en-US"},"fields":{"title":"Hate Stepping on the Scale? Track Your Progress These Ways Instead","description":"Source: Anastasia Shuraeva / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/hmvMnB7K49LngtQR7115I/e2a23e351e3532c9241e6b1bd0be2634/blog_feature_article_image_757x426_-_2023-04-11T142227.575.jpg","details":{"size":48222,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-04-11T142227.575.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Taking progress pictures, also called âbefore and after pictures,â is one of the best options for tracking progress because itâs free and super easy to do. In my opinion, itâs a no-brainer. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"By placing the original pictures side-by-side with current pictures, you can easily detect changes in ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/nutrition-strategies-to-build-muscle-and-lose-fat"},"content":[{"nodeType":"text","value":"body composition","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". You might notice some new muscular definition, slimming of certain areas, or changes in face shape. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"While this tool is easy to implement, consistency between two sets of pictures is key to its effectiveness. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here are some guidelines to follow:","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Take your pictures at the same time of day each time (preferably, first thing in the morning before youâve eaten or drunk anything, and after youâve used the bathroom).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Use a plain white backdrop. ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Wear minimal clothing (i.e. undergarments or a bathing suit) and use the same or similar clothing each time. ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Center the camera at eye level and keep the framing of your body consistent. ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep poses consistent and your body relaxed. I recommend the following shots:","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Front #1: arms by your side ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Front #2: hands on hips (on or just below hip bone
29s)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Side #1: arms by your side (make sure to face the same way each time)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Side #2: arms outstretched forward, parallel to the ground (like a zombie)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Back #1: arms by your side ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Back #2: hands on hips (on or just below hip bones) ","marks":[],"data":{}}]}]}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Take a new round of pictures every 1â2 months. ","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"I have found this method particularly helpful when a clientâs scale reading doesnât match up with the changes I see. The pictures will often reveal changes in body composition that were not reflected on the scale. ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Circumference Measurements ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Another way to measure progress is by tracking changes to the circumference of various areas of your body. All you need is a tape measure and someone to take the measurements for you. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"One study found circumference measurements to yield ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://academic.oup.com/milmed/article/182/7/e1908/4158569"},"content":[{"nodeType":"text","value":"similar body composition results","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" to the highly regarded DEXA scan. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If youâre looking for a super easy and cheap tracking tool, this oneâs for you. Record the measurements monthly to see which areas are shrinking. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://acewebcontent.azureedge.net/assets/certification/ace-answers/forms/pt/45_Circumference_Measurements_Protocol.pdf"},"content":[{"nodeType":"text","value":"Hereâs","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" how it works.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep in mind that this method is subject to human error, so follow these tips to ensure consistency.","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Measurements should be taken: ","marks":[],"data":{}}]}]}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"About once a month ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"On the same side of the body each time","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"By the same person every time","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Several times, then averaged ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In similar conditions each time (i.e. time of day, clothing, hydration)","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"2. Donât exercise beforehand.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Body Fat Percentage ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Body fat percentage is an even stronger indicator of progress than body weight. At the end of the day, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/beginner-belly-fat-exercises"},"content":[{"nodeType":"text","value":"loss of body fat","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" is really what youâre looking for. And there are several different ways to measure it. ","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Skinfold caliper ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The cheapest way to get body fat measurements is with a skin caliper. You may remember using these in grade school gym class â that pinching device that measures fat content by separating the fat from muscle. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"One study showed similar results between ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/31495771/"},"content":[{"nodeType":"text","value":"skinfold measurements","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" and the far less accessible Bod Pod device. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.myprotein.com/thezone/nutrition/how-to-use-skin-fold-calipers-measuring-body-fat-percentage/"},"content":[{"nodeType":"text","value":"Hereâs","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" how it works!","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As a trainer, I measure the tricep, umbilical, suprailiac, and thigh sites. Once you have these four numbers, plug them into this four-site ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.estimatebodyfat.com/caliper-calculator.html"},"content":[{"nodeType":"text","value":"calculator","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" to determine your body fat percentage. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Similar to the circumference measurements, vulnerability to human error is a concern. These are tiny measurements, so it is critical that you take each measurement multiple times and take the average.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Regardless of how precise your measurements are, youâll still be able to detect relative change over time as long as you keep your measurements consistent. I recommend following the same tips from the section on circumference measurements to achieve this kind of consistency.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"And check out the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.amazon.com/Body-Fat-Caliper-Measuring-Tape/dp/B07NYHQYN4/ref=sr_1_2_sspa?crid=1C2CDKEJ8RYVV\u0026keywords=skin+calipers+body+fat\u0026qid=1665596128\u0026qu=eyJxc2MiOiIzLjQ3IiwicXNhIjoiMy4xMCIsInFzcCI6IjMuMDIifQ%3D%3D\u0026sprefix=skin+calipers+body+fat+%2Caps%2C124\u0026sr=8-2-spons\u0026psc=1"},"content":[{"nodeType":"text","value":"skin caliper","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" I recommend to my clients; itâs only $7 and comes with a tape measure. This has been a huge success with my clients, as it often reveals changes in body composition that the scale canât provide.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Bioelectrical Impedance Analysis (BIA) ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"BIA devices send small electrical currents through the body to measure body composition. While itâs more expensive than a skinfold caliper, itâs the easiest and quickest way to track body fat percentage. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This tool usually comes in the form of a handheld device or smart scale. So, you just hold or stand on it for a few seconds and youâve got your body fat percentage. Easy! ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"And itâs been found to be pretty effective. A 2018 study found three different ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://journals.humankinetics.com/view/journals/ijsnem/29/4/article-p406.xml"},"content":[{"nodeType":"text","value":"commercially available BIA devices to be reliable and valid","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" at measuring body fat percentage. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"One of the best things about BIA is that you donât have to worry about human error. However, you do want to make sure youâre using a quality device that will get you the most accurate results. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here are a few that I have researched and recommend trying: ","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.amazon.com/Withings-Smart-Wi-Fi-bathroom-scale/dp/B071XW4C5Q/ref=sr_1_5?crid=2Q0FV3ALGOKQV\u0026keywords=withings+bia+scale\u0026qid=1680195032\u0026sprefix=withings+bia+scal%2Caps%2C366\u0026sr=8-5\u0026ufe=app_do%3Aamzn1.fos.006c50ae-5d4c-4777-9bc0-4513d670b6bc"},"content":[{"nodeType":"text","value":"Withings","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" ($99)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.amazon.com/eufy-Bluetooth-Measurements-Including-Waterproof/dp/B09NJJ752J/ref=sr_1_1_sspa?ascsubtag=trd-us-9557362107336577000-20\u0026geniuslink=true\u0026keywords=Eufy+Smart+Scale+P2+Pro\u0026qid=1665598572\u0026qu=eyJxc2MiOiIxLjM0IiwicXNhIjoiMC44MyIsInFzcCI6IjAuNDEifQ%3D%3D\u0026smid=A1U62USFOR8NN3\u0026sr=8-1-spons\u0026psc=1"},"content":[{"nodeType":"text","value":"Eufy P2","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" ($49)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.amazon.com/RENPHO-Bluetooth-Bathroom-Composition-Smartphone/dp/B01N1UX8RW/ref=sr_1_8?crid=1C2CDKEJ8RYVV\u0026keywords=skin%2Bcalipers%2Bbody%2Bfat\u0026qid=1665596128\u0026qu=eyJxc2MiOiIzLjQ3IiwicXNhIjoiMy4xMCIsInFzcCI6IjMuMDIifQ%3D%3D\u0026sprefix=skin%2Bcalipers%2Bbody%2Bfat%2B%2Caps%2C124\u0026sr=8-8\u0026th=1"},"content":[{"nodeType":"text","value":"RENPHO","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" ($19)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.amazon.com/eufy-Bluetooth-Wireless-Measurements-Composition/dp/B07N1CLF9M/ref=sr_1_3?crid=1
29QMHQX8I7S22D\u0026keywords=eufy+smart+scale+p1\u0026qid=1665601470\u0026qu=eyJxc2MiOiIyLjAzIiwicXNhIjoiMS42OSIsInFzcCI6IjEuMzcifQ%3D%3D\u0026smid=A1U62USFOR8NN3\u0026sprefix=eufy+smart+scale+p1%2Caps%2C306\u0026sr=8-3"},"content":[{"nodeType":"text","value":"Eufy P1","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" (44)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.amazon.com/dp/B07GZBXCH6?tag=georiot-us-default-20\u0026th=1\u0026psc=1\u0026ascsubtag=trd-us-4106103381515042000-20\u0026geniuslink=true"},"content":[{"nodeType":"text","value":"Eufy C1","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" ($23)","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Similar to the other metrics, accuracy is heavily influenced by eating, drinking, exercise, menstrual cycle phase, etc. So again, make sure to keep conditions as consistent as possible for the best results. ","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"InBody ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The final option for tracking body fat percentage is certainly the least accessible and most expensive, but itâs an awesome tool. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"One study found InBody to be ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://journalofexerciseandnutrition.com/index.php/JEN/article/view/57"},"content":[{"nodeType":"text","value":"comparable in validity to the medical-grade DEXA scan","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This device not only provides your body fat percentage, but also dozens of other useful measurements, such as lean body mass, fat mass, and basal metabolic rate. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A few months ago, one of my clients was disappointed to find that she had gained weight. I advised her to do a new InBody scan, and we were able to see that the weight she had gained came from lean body mass (muscle), and that she had actually lost a bit of fat as well. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"While this tool provides results as quickly and easily as a BIA, it has its downsides. To use an InBody, youâll first have to find a gym or health store that offers public use. And they often charge anywhere from $10â50 for each scan. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If youâre lucky, your gym might have one, but depending on where you live, it may be difficult to find one nearby. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://inbodyusa.com/support/nearest-testing-location/"},"content":[{"nodeType":"text","value":"Find locations","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" near you.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Behavior Tracking","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"7kWKFXY9XyCkxOWimKoZaM","type":"Asset","createdAt":"2023-04-11T22:16:03.025Z","updatedAt":"2023-04-11T22:16:03.025Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"locale":"en-US"},"fields":{"title":"Hate Stepping on the Scale? Track Your Progress These Ways Instead","description":"Source: Gustavo Fring / Pexels","file":{"url":"//images.ctfassets.net/eoy59ml1klsi/7kWKFXY9XyCkxOWimKoZaM/0847139301a2d2be959822ec72d08d6b/blog_feature_article_image_757x426_-_2023-04-11T131032.924.jpg","details":{"size":45616,"image":{"width":757,"height":426}},"fileName":"blog feature article image 757x426 - 2023-04-11T131032.924.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"One highly underestimated and underutilized tool is behavior or habit tracking. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The fuel driving ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/lose-weight-without-dieting"},"content":[{"nodeType":"text","value":"sustainable weight loss progress","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" is the incorporation of positive habits â and the elimination of negative ones. Weight loss can be a slow process, so the importance of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/healthy-habits-and-how-to-automate-them"},"content":[{"nodeType":"text","value":"building habits","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" that support your goals cannot be overstated. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A six-month study found that monitoring behaviors such as daily steps, physical activity, and food logging ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.jmir.org/2017
29/5/e160/"},"content":[{"nodeType":"text","value":"enhances weight loss","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" results. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"I recommend keeping a journal or spreadsheet of the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/how-to-be-consistent"},"content":[{"nodeType":"text","value":"habits you decide to track","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". There are many options to choose from, but here are some I frequently use with my clients:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Completing weekly workouts","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Meeting a daily calorie or protein target","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Completing daily food logs ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Meeting a daily step target ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Meal prepping ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eating more whole foods","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eating out less","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eating mindfully ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Drinking less soda or alcohol ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Getting 7â9 hours of sleep","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Adhering to a sleep routine.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"I recommend starting off with two to three habits, and building on them once youâve achieved some ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/boost-workout-motivation"},"content":[{"nodeType":"text","value":"consistency","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". Hereâs an example of how to record and track these behaviors.","marks":[],"data":{}}]},{"nodeType":"table","data":{},"content":[{"nodeType":"table-row","data":{},"content":[{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\n","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Mon","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tues","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Wed","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Thurs","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Fri","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sat","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sun","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Total","marks":[],"data":{}}]}]}]},{"nodeType":"table-row","data":{},"content":[{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Worked out","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"X","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\n","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"X","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\n","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"X","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\n","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"X","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"4","marks":[],"data":{}}]}]}]},{"nodeType":"table-row","data":{},"content":[{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Met step goal","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\n","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"X","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"X","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"X","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\n","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"X","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"X","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"5","marks":[],"data":{}}]}]}]},{"nodeType":"table-row","data":{},"content":[{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Logged food","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"X","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"X","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\n","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"X","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\n","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\n","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\n","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"3","marks":[],"data":{}}]}]}]},{"nodeType":"table-row","data":{},"content":[{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ate out","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\n","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\n","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\n","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\n","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"X","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\n","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\n","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"1","marks":[],"data":{}}]}]}]},{"nodeType":"table-row","data":{},"content":[{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Drank alcohol","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\n","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\n","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\n","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\n","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"X","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"X","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\n","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"2","marks":[],"data":{}}]}]}]},{"nodeType":"table-row","data":{},"content":[{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Went to bed by 10pm","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"X","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"X","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"X","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"X","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\n","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"\n","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"X","marks":[],"data":{}}]}]},{"nodeType":"table-cell","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"5","marks":[],"data":{}}]}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Then, you can compare your performance each week to the previous one to see which habits youâve improved and which ones need more work. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You could also use a habit tracker app such as ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/client-sign-up?questionId=219\u0026ref=blog"},"content":[{"nodeType":"text","value":"Kickoff","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":" or ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://habitshareapp.com/"},"content":[{"nodeType":"text","value":"HabitShare","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". Many of my clients like that it sends you reminders to complete your daily habits, plus you can share your habits with a coach or friends for ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/accountability-achieve-goals"},"content":[{"nodeType":"text","value":"extra accountability","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How to Get Started","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1.","marks":[{"type":"code"}],"data":{}},{"nodeType":"text","value":"Choose at least two different tools","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"I recommend choosing at least one numerical method (i.e. scale, circumference, body fat percentage) and at least one non-numerical one (i.e. progress pictures, behavior tracking). ","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2.","marks":[{"type":"code"}],"data":{}},{"nodeType":"text","value":"Make a schedule ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Determine when you will take your baseline measurements and how often youâd like to administer each. Then, make reminders for the next round. Remember, for circumference and body fat measurements, youâll want to wait at least a month between sessions. Weighing in and behavior tracking can be done daily or weekly. ","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3.","marks":[{"type":"code"}],"data":{}},{"nodeType":"text","value":"Determine where youâll track ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Get a journal or create a spreadsheet with all the metrics youâll be tracking. Remember, you can also use apps like Happy Scale and HabitShare.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4.","marks":[{"type":"code"}],"data":{}},{"nodeType":"text","value":"Look at your results as data points ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Try to detach emotion from your results. Each number or picture simply helps us determine if weâre on the right track, NOT if we are worthy.  ","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"t
29ext","value":"5.","marks":[{"type":"code"}],"data":{}},{"nodeType":"text","value":"Adjust your plan as you go ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Use your results to make practical changes. If you arenât seeing progress in any of your metrics, you may need to adjust your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/blog/does-calorie-counting-work"},"content":[{"nodeType":"text","value":"calorie target","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", increase daily activity, etc.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"6.","marks":[{"type":"code"}],"data":{}},{"nodeType":"text","value":"Get help from a pro","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If youâre struggling to get accurate measurements or find a system that works for you, schedule a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.trainwithkickoff.com/client-sign-up?questionId=219\u0026ref=blog"},"content":[{"nodeType":"text","value":"free consultation with a Kickoff trainer","marks":[{"type":"underline"}],"data":{}}]},{"nodeType":"text","value":", who can help you build and stick to an effective tracking plan.","marks":[],"data":{}}]}]}},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"eoy59ml1klsi"}},"id":"37eXuXh7Olropg9SzqrGsg","type":"Entry","createdAt":"2023-04-11T23:16:45.472Z","updatedAt":"2023-04-11T23:16:45.472Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment"}},"publishedVersion":73,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"newBlogPost"}},"locale":"en-US"}}]}},"metadata":{"canonical":"https://www.trainwithkickoff.com/blog","title":"Learn to eat, exercise, sleep, and live better | Kickoff Blog","description":"Expert fitness, nutrition, \u0026 wellness advice from the certified trainers at Kickoff and our partners.","og":{"title":"Learn to eat, exercise, sleep, and live better | Kickoff Blog","description":"Expert fitness, nutrition, \u0026 wellness advice from the certified trainers at Kickoff and our partners.","url":"https://www.trainwithkickoff.com/blog","image":"","tag":"","type":"website","updatedAt":"2022-11-21T18:12:08.105Z","facebookUrl":""},"twitter":{"title":"Learn to eat, exercise, sleep, and live better | Kickoff Blog","description":"Expert fitness, nutrition, \u0026 wellness advice from the certified trainers at Kickoff and our partners.","url":"https://www.trainwithkickoff.com/blog","image":"","creator":""}}},"__N_SSG":true},"page":"/blog","query":{},"buildId":"NmsYLMZXb5uRiyN0f4yrj","isFallback":false,"isExperimentalCompile":false,"gsp":true,"locale":"en","locales":["en"],"defaultLocale":"en","scriptLoader":[]}</script>
29</body></html>
Line numbers count LF bytes from the start of the resource, as the search results do. Vendor segments are library code the classifier recognised; they are stored but not indexed. Bytes are shown as Latin1 characters, one per byte.