Low-fat diets also can help you lose weight.16 But the amount of weight lost is usually small. You can lose weight and lower your risk for heart disease and stroke if you follow an overall healthy pattern of eating that includes more fruits, vegetables, whole grains and beans that are high in fiber, nuts, low-fat dairy and fish, in addition to staying away from trans fat and saturated fat.
Instinct may tell you to slow down when running in wintery conditions, but the secret to not slipping is actually to speed up and shorten your stride. Aim to have each foot strike the ground 90 times per minute, says Terry Chiplin, owner of Active at Altitude, a Colorado-based facility for endurance athletes. This high cadence helps ensure that each foot lands beneath the center of your weight rather than ahead of it, which can throw off your balance on slick terrain. 
Here, too, body size is the main difference between the needs of males and females. Despite all the hype about high-protein diets, our protein requirements are really quite modest — only about a third of a gram per pound of body weight. For a 125-pound woman, that amounts to about 42 grams, for a 175-pound man, 58 grams. That's a tiny difference, just about half an ounce a day.

The Center’s Pelvic Floor 6 hour course is a prerequisite for all of the courses in our curriculum. We base our courses on the movement of the pelvis and how it affects the rest of the female body. We will also look at the pelvic floor from a healthy stand- point rather than a problematic one. This course will offer an in depth look at the anatomy and function of the pelvic floor, its application to movement and the breath and will discuss the reasons for dysfunction and how many of these problems can be prevented. Our approach contains both the scientific evidenced based research and the more holistic viewpoint of this most intimate part of the female body.

We have truly enjoyed being able to work out together at MPower Fitness.  There is such an awesome variety of classes and class times that it’s easy for us to find something to do every day, even with our crazy rotating schedules.  Not only do we go together as a family, we are greeted by family!  The instructors know your name as well as other members, and everyone is always so positive.  We’ve never been to another gym where people cheer you on to complete a workout and high five each other when we’re done.  The instructors and trainers are very competent and knowledgeable, and they truly work with you as an individual to reach your potential.  There’s never any intimidation, because they offer options that make every class doable for any fitness level.  Our favorite part about the staff is their encouragement that goes beyond your time in the gym.  The focus is not to “get skinny” but to “get better every day.”  They really focus on the wellness of the whole person - mind, body and spirit.  Instructors offer ways to improve, nutritional information, encourage rest and recovery, and teach proper technique to minimize the risk of injury.  It has been amazing to see the transformation this achieves in our own lives as well as the benefits that extend to our children by teaching them a lifestyle of healthy balance.


When you’re at the bar or a party and starving, your options aren’t always the best. But if it’s bruschetta, chips and salsa, or wings, go for the chicken (though nuts would be even better). Protein fills you up faster than carbs do, making it less likely that you’ll overeat, says Christopher Ochner, Ph.D., a research associate at New York Obesity Nutrition Research Center at St. Luke's Roosevelt Hospital Center. And since it’ll keep you satiated longer, you won’t be as tempted when your friend orders a brownie sundae or brings out a tray of blondies.

Having the proper footwear is essential for any workout, and for winter runs, that means sneaks with EVA (ethylene vinyl acetate), says Polly de Mille, an exercise physiologist who oversees New York Road Runner's Learning Series for first-time New York City Marathon runners. “Polyurethane tends to get really stiff and cold in the winter, which could increase your risk of injury.” Another important feature is a waterproof and windproof upper: Look for shoes made with Gortex, or wrap your mesh uppers in duct tape to keep feet dry and warm.


Dairy. Women should get 3 cups of dairy each day, but most women get only half that amount.6 If you can’t drink milk, try to eat low-fat plain yogurt or low-fat cheese. Dairy products are among the best food sources of the mineral calcium, but some vegetables such as kale and broccoli also have calcium, as do some fortified foods such as fortified soymilk, fortified cereals, and many fruit juices. Most girls ages 9 to 18 and women older than 50 need more calcium for good bone health.
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