How Alcohol Can Affect Your Body Composition
Acute aerobic exercise helps overcome emotion regulation deficits
If you begin a conversation about alcohol, you’re likely to get a chorus of varied opinions.Your one friend swears that her daily glass of red wine will ward off cardiovascular disease, even if it’s at the expense of her six pack abs. Meanwhile, your gym buddy has a zero alcohol consumption policy in an effort to remain as lean as possible and avoid the dreaded “beer belly”.
Is it really possible to enjoy your social drinking and still maintain a healthy body weight and composition?
The answer is somewhat complicated and likely depends on your ultimate goals…
EPOC - How Your Body Burns Calories Even After The Workout Is Over
Exercise can be a good way to “blow off some steam” but some findings show that it can be beneficial for helping us better regulate our emotions proactively.
Negative Mood and Inflammation
Sometimes you might think we’re crazy people given our training style at Sota, but the research shows that there’s a method to the madness when it comes to HIIT and high intensity strength training…
Mobility Explained - Michael Ray, D.C.
We know that inflammation is bad, and we know that feeling stressed and upset is bad, but a new Penn State study shows how these can be linked and how the chronic effects of the two can be devastating.
MEAL PREP: Stay on Top of Your 2019 Diet
Rolling through Instagram or Facebook, we find narratives and interventions claiming to improve something called “mobility”. We can select from options including stretching, foam rolling / body tempering, lacrosse ball smashing, voodoo flossing, power tools converted to guns being sold as therapeutic, and the list goes on. The level of marketing would make even Donald Draper of Mad Men proud.
SLEEP 101: The Ultimate Guide on How to Get a Better Night’s Sleep
Whether you’re starting the first 2019 challenge group or just looking for some tips to clean up your diet and help make that healthy lifestyle a little easier, this article combines useful information from some of the most popular meal preppers out there. Now, you don’t need to do ALL of these, and many of them may not work for or appeal to you, but check them out and see what ones you can implement in your life! Prepping your food is 90% of the dietary battle, may as well gather all of the tips and tricks you can…
SQUAT VS. DEADLIFT - WHAT IS THE DIFFERENCE?
We do it every night, and over the course of our life we will spend approximately a third of our time doing it: sleep. But what is it? Doctors and scientists are really just beginning to understand all the important ways that sleep affects our health and well-being — and all of the reasons we do it…
HOW TO HIP HINGE PROPERLY
Chances are you’ve heard you need to include the Squat or the Deadlift, or maybe even both, in your workout routine if you want to develop strong legs and glutes. Both are great compound moves that not only strengthen your legs and glutes but also your entire core.
But what is the difference between the Squat and the Deadlift? Keep reading to find out!
5 WAYS ALCOHOL HINDERS FAT LOSS!
The hip hinge is a basic human movement that most of us have forgotten entirely! Instead of using our hips to move, we rely on the lower back and spine, which leaves it vulnerable to injury. Learning how to properly hip hinge can help your hamstrings stay mobile and strong, as well as alleviating unnecessary strain on your lower back. The hip hinge is also a foundational movement in lifting, the gym and life. Watch this video to learn how you can use it everywhere!
VIDEO: SIMPLE SUGAR SWAPS
Many people enjoy alcohol’s sedating influence and it does play a vital role in many of society's traditions and practices. One effect alcohol has, which is not widely discussed, is its impact on body composition. Read to find out more about the hidden calories in alcoholic beverages and how alcohol hinders fat loss!
THIS IS WHAT HAPPENS TO YOUR BODY WHEN YOU EAT SUGAR
Sugar hides in some surprising foods. This video provides simple changes to avoid excess sweet stuff!
HOW TO STICK TO YOUR DIET AND STILL ENJOY SUMMER SOCIAL EVENTS
Uh-oh. That treat comes with some not-so-sweet side effects.
We all know to go easy on the sweet stuff, but what actually happens to your system when you indulge? Here, eight ways sugar affects your body.
6 WAYS A FOAM ROLLER BENEFITS YOUR EXERCISE ROUTINE
No matter the time of year, sticking to a structured nutritional plan can be a battle of the mind. But the battle can be even more difficult in the midst of summer barbeques and with patio season constantly testing our will power. Here’s how you can have your cake (and ice cream and burgers) and eat it, too - without sacrificing your social life or fitness goals.
11 Reasons Apple Cider Vinegar Weight Loss Works
There are many foam roller benefits. The most important reason being due to myofascial release. Myofascial release is no secret in the fitness community. In fact, therapists and masseuses use the concepts of myofascial release to treat athletes and have been doing so for decades.
Now, with the advent of foam rollers, athletes and fitness enthusiasts can instantly improve their workouts and decrease their risk of injury.
HOW TO INCREASE CALORIE INTAKE AFTER DIET
Scientific studies show that apple cider vinegar may have wonderful health properties that can help you slim down. Here's how.
INTERMITTENT FASTING 101 - THE ULTIMATE BEGINNER'S GUIDE
If you have successfully lost weight, you may be concerned about regaining your weight. Once you reach your goal weight, the job is not over. You have just entered a new phase of your healthy lifestyle--the maintenance phase. Tread carefully as you learn how to add just enough calories to stop losing weight, but not so many as to gain weight.
Click to read more!
WAYS TO STAY MOTIVATED TO WORK OUT DURING THE WINTER
Intermittent fasting (IF) is currently one of the world's most popular health and fitness trends. People are using it to lose weight, improve health and simplify their healthy lifestyle. Many studies show that it can have powerful effects on your body and brain, and may even help you live longer.
This is the ultimate beginner's guide to intermittent fasting.
20 LOW-CARB SUBSTITUTES THAT DON'T SUCK
Motivating to go to the gym during the wintertime isn't easy: It's hard to leave a warm, cozy bed in the morning, and short, dark days sap the urge to work out in the evening. No wonder exercise regimens tend to fall by the wayside. During these dark, cold, and dreary months, though, trainers continue to rise and grind. What's their secret?
15 PAINLESS WAYS TO CRUSH SUGAR CRAVINGS
What do mac and cheese, stacks of pancakes, and bowls of pasta all have in common? If you answered, “Umm, they’re delicious,” you’d be right. But they’re also heavy in carbs and can leave you feeling tired and annoyed. Don’t worry, we’ve got you covered. We’ve gathered some of the most notorious carb-heavy foods and found a delicious, low-carb alternative to satisfy any craving.
Find low-carb options and recipes here!
Sugar can become an overwhelming daily temptation that we feel powerless to resist. Instead of occasionally indulging in special-occasion desserts, many of us are straight up hooked on sweets, needing a daily (sometimes hourly!) fix to satisfy our sugar addiction. If you’ve ever found yourself in a sugar-trance, locked onto a doughnut like a heat-seeking missile, you know how potent sugar cravings can be.
See how implementing these research-backed tips will suppress your sweet tooth for good!