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  • FREE Guides
    • Stretching
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How to Steer Clear of Injuries While Running

9/18/2023

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Did you know that you can burn between 450-1,400 Calories an hour running! (Depending on your speed and size) 
Did you know that running helps prevent obesity, diabetes, hypertension, high cholesterol, and heart disease?

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Squats As Simple As 1,2,3...

8/24/2023

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Exercising Outdoors in the Summer

7/12/2023

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Plank as Simple as 1,2,3... (Plus an 8-week plan for an Awesome Core!)

6/30/2023

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MUSCLE PAIN: IS IT SORENESS OR STRAIN?  

6/8/2023

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If the muscles in your body hurt, would you know if the cause is muscle soreness or muscle strain? I put together the below table to help you identify the pain type and what you can do to help relieve it...


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Hurricane Preparation Left You Feeling Sore? Here are 6 Exercises to Get You Stronger than any Storm!

6/5/2023

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When Hurricane Matthew veered its path towards South FL, many of us found ourselves caught with the urgent task of preparing for the massive storm. This preparation included demanding physical tasks, like lifting heavy and large objects (storm shutters, furniture, boxes, etc.) and climbing ladders. It’s also no surprise that many of us found our necks, shoulders, arms, backs, and legs sore on the days after.

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Pre & Post Race Nutrition

3/1/2023

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Hey there, fellow runners! As an Obstacle Course Race Junkie and a long-distance running enthusiast, I know firsthand the importance of nutrition when it comes to optimizing performance and recovery on race day.

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Starting a Home Gym: Pros, Cons and How-Tos

2/13/2023

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​Have you ever thought about building a home gym? Especially now with all these New Year’s specials on fitness equipment? The thought of a home gym is a compelling reason to start your healthy resolution. I mean why not? It offers a range of benefits in terms of flexibility and convenience. However, before you rush and grab that hot deal on those treadmills, below are few points to consider so you can decide the approach that best fits your fitness goals:

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This February: It's Self-Care Month!

1/25/2023

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Did you know that February 13th is the International Day of Self-Love?

So in celebration of the month of love, here are 30 tiny, yet MIGHTY, Self-Care tasks that both celebrate and appreciate the most important relationship: Yourself!

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Tips to Burn Extra Calories This Holiday Season

11/14/2022

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​Let the count down begin! The holidays are here and with that comes all the goodness of the holidays; scrumptious food, shopping, and happy cheers. Also with the season comes the possibility of adding on thousands of unnecessary calories, weight gain, and an increased waist line.

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    Rami Aboumahadi
    Certified Personal Trainer and Founder of the Total Transformation Challenge program

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