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8 Common Traits Among Fit & Healthy Individuals

Posted by: Carlo Varquez, M.S. - October 28, 2022

Individuals who are healthy for the better portion of their life share common traits. If you are struggling to maintain a healthy lifestyle, but committed to making this a lifelong pursuit, try applying the tips I have below!      Consistent Workout Schedule The first common trait in fit and healthy people is that their […]

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Social Media Hottest Fitness Trends

Posted by: Carlo Varquez, M.S. - October 18, 2022

It is 2022 and the age of social media. There are new trends popping out every day. This is especially true in the fitness industry.  A recent article has stated that most Gen Z’s actually use social media, especially Instagram and Tik Tok, like Google. It is amazing to see how things have changed in […]

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The Pumpkin Craze

Posted by: Kim Kramer R.D., L.D.N., CDCES - October 6, 2022

When we think about October we think of PUMPKINS. The pumpkin craze is on, but it does not just have to be October as pumpkin is sold all year around. Pumpkin is sometime known as a superfood as it is so low in calories and packed with so much nutrition including Vitamin A and fiber. […]

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An Apple a Day Keeps the Dietitian Away

Posted by: Kim Kramer R.D., L.D.N., CDCES - September 29, 2022

As apples are the second most popular fruit consumed (bananas are first as I know you are wondering), this would justify a whole article on apples since the Fall is upon us and apple season is here. Here are some healthy ways to incorporate apples into the day:     Apples for Breakfast If you […]

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Beat the Heat with Low-Calorie Hydration

Posted by: Kim Kramer R.D., L.D.N., CDCES - September 2, 2022

As the summer months and heat continues, it is important to stay properly hydrated. It is best to eat calories and not drink them as food gives a better sense of satiety and fullness rather than beverages.     Water Plain water is going to be the best option for hydration and the most readily […]

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Combating Delayed Onset Muscle Soreness

Posted by: Carlo Varquez, M.S. - August 26, 2022

For those who endure through strenuous exercise, I’m sure you have felt the effects of it the next day. You can’t move, the body is stiff, and your arms are aching… what most of us allude to as muscle soreness. Now, recovery from training is becoming recognized as one of the most important aspects of […]

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Healthy Summer Barbeque

Posted by: Kim Kramer R.D., L.D.N., CDCES - July 21, 2022

When many people think of unhealthy food, they think about a barbecue summer party, but it doesn’t have to be that way at all! Barbecue food can be very healthy as grilling one of the preferred methods of preparing food in a healthy way.     Barbecue Meats: There are so many lean meats that […]

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Getting Started on Weight Training this Summer

Posted by: Carlo Varquez, M.S. - July 5, 2022

Now, summer is a great time to try new things. With that being said, I want to share some tips on how to start lifting weights as a beginner. Honestly, just get it started. Execution is the biggest thing. I feel like many people do research on some sort of lifting strategy but develop cold […]

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Best Summer Cardio Activities

Posted by: Carlo Varquez, M.S. - June 27, 2022

Now that it is officially summertime in Chicago, it is time to be outside! Remember, the best investment that you could ever make is into your own body. In this month’s blog, I want to share the best summer activities for cardio.  It is important to find activities that you like. The activities that you […]

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