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benefits of lemon water

Sore throat: Drinking warm lemon water may provide relief from a sore throat or pharyngitis. Kidney stones: One of the major health benefits of lemon water includes its ability to treat and prevent kidney stones. Normally, kidney stones pass out of the body without much discomfort, but sometimes they can block the urine flow and cause intense pain. Drinking lemon water helps in re-hydrating the body and keeping the urine diluted. This in turn reduces any risk of kidney stone formation. However, in case of severe pain and discomfort from a possible kidney stone, you should speak with a doctor o...
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Personal trainer; Hunger vs Calories

​Personal trainers under 100 calories trick: When the munchies strike while you're on the go, there are few things more convenient than nuts. You can eat 14 almonds without hitting the 100-calorie mark. Plus, they're rich in fiber and protein, which help keep hunger at bay. They're a great snack when you're stuck in traffic.
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Personal trainers; Hunger vs Calories

Personal trainers under 100 calories trick: Choosing whole-grain crackers is the key to this classic snack. The fiber will keep you feeling full between meals, and the cheese provides protein and calcium. To stay under 100 calories, cut up one slice of low-fat cheese and split it over three crackers.
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Personal trainers; Hunger vs Calories

​ Personal trainers under 100 calories tricks: Cottage cheese is a protein powerhouse, with 1/2 cup delivering 14 g. Like fiber, protein can help you stay full longer. Enjoy low-fat cottage cheese plain or with a side of fruit. A small wedge of cantaloupe brings the total calories to 100.
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​ Eating high-fat foods is not helpful, but excess calories of any kind can increase your waistline and contribute to belly fat. Still, there is no single cause of belly fat. Genetics, diet, age, and lifestyle can all play a role. Changing dietary habits can help you fight the battle of the bulge and fight belly fat: Read labels, reduce saturated fats, increase the amount of fruits and veggies you eat, and control and reduce your portions.
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​ Excess accumulation of belly fat is more dangerous than excess fat around your hips and thighs. Belly fat is associated with serious health problems, such as heart disease, stroke, and type 2 diabetes. Your genes can contribute to your being overweight and help determine where you carry this extra fat, but poor lifestyle choices are likely to worsen the issue.
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​Find some trees and rocks and a good incline and you'll have yourself a great hiking workout. Hiking can help to strengthen your glutes and calves and can give you an intense cardio workout. Hiking as a workout for runners is good for mental training. Sometimes we can get very wrapped up in pace, always pushing for a faster time. Heading to a trail to walk instead of run can be an amazing escape from worrying about speed. Remember that with any type of cross training, you'll see the most benefit if you're able to consistency and regularly practice these exercises. Just as one speed ...
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​You don't need to be a barefoot runner or use minimalist shoes to appreciate what a barefoot workout can do for you. Exercise classes like yoga, Pilates or barre can help to improve a runner's ankle and foot strength. You can also improve flexibility and both of these benefits will help with injuries. Plus, because these workouts focus on balance, you can identify muscles groups that are stronger on one side and weaker on the other
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​ remember that anything that the body can't use to build itself up and make energy, it must filter out. This causes physical stress. Chemicals in the form of artificial flavors, colors and preservatives, as well as added hormones and even medications, all have to be filtered out of the body. 
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​ Obviously any time you're not feeling at the top of your game you should check in with your doctor to make sure there is nothing serious going on, but did you know that often times there is a very simple answer to this feeling of exhaustion that creeps up on us? Sometimes the body is lacking the tools it needs to produce energy: NUTRIENTS. It's not at all uncommon for us adults to have depleted the very vitamins and minerals that the body depends upon to keep us going. And this probably won't surprise you – stress is usually the culprit!
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​ Eating and staying well hydrated are very essential to the training and exercising recovery process. Once individuals have completed a training session they should aim to have a snack, which is rich in carbohydrates within at least 30 minutes as this will help to promote muscle repair and growth.
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​ Staying well hydrated whilst exercising is also extremely important. When the body's water content falls below its normal level this can have an impact on performance. If you are exercising for longer than 30 minutes then you should be drinking fluid whilst doing it and ideally should be keeping fluid levels topped up throughout the day.
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In order to ensure that your body is well prepared for exercise and training, you need an understanding that different foods can provide different types of energy is important to take into account the type of training and its intensity as this will also be a factor when determining a suitable nutrition programme. ​
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​ You burn more calories during the 23 hours of a single day than you do during, your workout! This one may seem super obvious, but it's funny how much importance we place on the calorie burn during our workout time over the movement we do (or don't do) during the rest of our day. Of course we're not saying regular exercise isn't important it's great for building strength, stamina, fitness and improving your overall health, and yes, it's going to help you burn calories but it's not going to be the largest sum calorie burn of your day! Instead of focusing on burning as many calories as possible...
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​ When you lose weight, fat leaves your body via your…. Breath! Crazy, huh? We like to say that 'sweat is your fat crying' it seems that fat is actually released as carbon dioxide when we exhale. Now before you start hyperventilating to try to slim down faster, it's important to note that you can't just shed fat by breathing it out — you still have to create the caloric deficit that leads to fat loss in order to exhale it away. Although some of that "sweat is your fat crying" expression holds a bit of truth — the remainder of the fat not turned into carbon dioxide is released through bodily fl...
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Your heart pumps almost 2000 gallons of blood each day. Your brain and heart are both about 73% water. The smallest muscle in your body is the stapedius muscle, which is barely over one millimeter long. This muscle stabilizes the stapes in your ear, protecting it from the intense vibrations of loud sounds.
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You can increase your strength faster by spending more time on the eccentric part of lifting weights - the part of the lift where your muscles lengthen instead of shorten (such as bringing the barbell up in a bicep curl, or lowering yourself into the bottom of a squat)
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The muscle that can generate the most power is your jaw muscle, and the record for human jaw strength is 975 pounds of pressure for 2 seconds. Blood circulates through your body very quickly. It takes about one minute for all of your blood to circulate through your entire body once.
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​ Your heart is your bodies hardest working muscle which beats approximately 100,000 times per day. That means that in just 10 days, your heart beats one million times. If you do sustained, intense exercise daily, you'll reach a million even more quickly
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hydration advice

​ Many fruits are a great source of both electrolytes and fluids, though the dose of electrolytes can differ from fruit to fruit. Bananas and dates are known for having high levels of the electrolyte potassium, making them a great option for refuelling during an intense workout (for example, a long run).
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