Fiber and Your Diet

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Fiber and Your Diet

Fiber plays a crucial role in keeping your digestive system healthy and supporting overall wellness. Acting like an “intestinal mop,” it helps reduce cholesterol, stabilize blood sugar, and lower the risk of heart disease and diabetes. Fiber comes in two forms: soluble, found in foods like oats and legumes, and insoluble, found in whole grains and some veggies. Adding fiber-rich foods like fruits, vegetables, and whole grains to your diet can boost your health. Want to learn more easy ways to increase your fiber intake?

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Control Your Cholesterol

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Prolonged sitting, often called "The Sitting Disease," is linked to obesity, diabetes, heart disease, and even shortened lifespans. When we sit for hours, our metabolism slows, our muscles become inactive, and critical enzymes for fat burning drop significantly. Sitting for three or more hours a day can undo the benefits of exercise, increasing health risks even for active individuals. Fortunately, incorporating small, regular movements like standing, stretching, or walking can counter these effects.

Want practical tips to stay active at work and home? Read article.

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Are you Pouring on the Pounds?

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Are you Pouring on the Pounds?

Sugary drinks might be the silent saboteur in your diet. From soda to fruit juice and sports drinks, these beverages often pack more sugar than you realize—spiking blood sugar, triggering fat storage, and stalling weight loss. Even so-called “healthy” options can be loaded with hidden sugars. In this article, we break down the real impact of sugary drinks on your body, debunk common myths, and offer smarter alternatives that help you stay hydrated and lean. Ready to take control of your liquid calories? Small swaps can lead to big results—and your body will thank you for it.

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Hitting the Wall: What is Bonking?

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Hitting the Wall: What is Bonking?

Ever felt dizzy, nauseous, or completely drained mid-workout? You may have experienced bonking—also known as hitting the wall. Bonking happens when your body runs out of energy due to depleted glycogen, dehydration, or electrolyte imbalance. It can feel overwhelming both physically and mentally, but it’s preventable. In this article, you’ll learn what bonking means, what it feels like, and how to recover fast. More importantly, you’ll discover smart strategies to avoid bonking in your future workouts.

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Ice, Heat, or NSAIDS for acute injuries??

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When it comes to treating injuries, knowing whether to use ice or heat can make all the difference in your recovery. As a swim coach and certified strength specialist, I've guided countless athletes through effective recovery strategies. Ice is your best friend for fresh injuries—it reduces swelling by constricting blood vessels and limiting inflammation. But does ice help swelling after 3 days? That's when you might want to transition to heat therapy. Understanding the timing and proper application of these methods will help you heal faster and get back to peak performance in the pool.

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Macronutrients for Athletes and Eating a Balanced Diet: Confronting Fat Phobia

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Macronutrients for Athletes and Eating a Balanced Diet: Confronting Fat Phobia

Are you still avoiding fat? Many athletes and health-conscious individuals fall into the trap of fat phobia - cutting out essential dietary fats in the name of weight loss or performance. But here’s the truth: fat is one of the three key macronutrients for athletes. It supports hormone health, brain function, and energy balance. In this article, we break down why fat matters, the best sources to include, and how to balance your macros - especially for endurance and power athletes. Don’t fear fat - fuel with it.

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How to Warm Up Before Swimming: Dynamic Warm-Up Routines That Actually Work

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How to Warm Up Before Swimming: Dynamic Warm-Up Routines That Actually Work

Warming up properly is essential for peak performance and injury prevention, whether you’re an athlete or a casual exerciser. Unlike traditional warm-ups, which often rely on jogging and static stretching, dynamic warm-ups are designed to raise core temperature, activate the central nervous system, and prepare the muscles and joints through activity-specific movements. This approach increases heart rate, circulation, and flexibility while keeping you mentally engaged. Want to learn how to incorporate dynamic movements into your warm-up? -Read article.

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