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FLYTE Fit Tips

FLYTE FIT TIPS

In the busyness of life, we usually forget about the small things that can greatly benefit our health. These fit tips are exactly that: small things you can apply to your daily life that, if applied consistently, can have a huge impact on your fitness journey.

FIT TIP: 3-Part Bicep Dumbbell Exercise

FIT TIP: 3-Part Bicep Dumbbell Exercise

This 3-part bicep dumbbell move is like the 21s bicep exercise, but with slightly different variations. You're still hitting the 21 reps, just in three different movements/angles. Get ready to feel the pump!

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FIT TIP: Decline Sit-Up (w/ Medicine Ball)

FIT TIP: Decline Sit-Up (w/ Medicine Ball)

The decline sit-up using a medicine ball is a great starting and finishing exercise for your core workout. Coach Fe suggests shooting for 4-5 sets of 20 reps (2-3 at the beginning, 1-2 at the end). It's time for that summer six pack!

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FIT TIP: Tricep Pushdowns (Rope Attachment)

FIT TIP: Tricep Pushdowns (Rope Attachment)

The tricep pushdown exercise with the rope attachment allows you to achieve a fuller range of motion compared to using a bar. Charissa shows us how it's done in this Fit Tip video.  Tips for how to do proper tricep pushdowns (rope attachment): Bring the rope down to the side of your thighs Fully extend the arms and hold for a second Focus on using your triceps the whole time  

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FIT TIP: Lat Pulldown

FIT TIP: Lat Pulldown

Lat pulldowns are a great exercise that targets your back muscles, specifically the latissimus dorsi. Charissa shows us how it's done in this Fit Tip video.  Tips for how to do proper lat pulldowns: Sit upright with head slightly tilted back Engage your lats and keep your traps down Pull your elbows to the ground with your back

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FIT TIP: 3 Easy Steps to an Effective Crunch

FIT TIP: 3 Easy Steps to an Effective Crunch

Looking for that summer six pack? Charissa shows us how it's done in this Fit Tip video. (remember, it takes a lot more than just crunches to get a six pack). The first step People think crunches are easy, so they rush through them with improper form Tips for how to do proper crunches: Pull up with your abdominal muscles Press your lower back down at the peak Exhale on the way up, inhale on the way down

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FIT RECIPE: Protein Bread Pudding

FIT RECIPE: Protein Bread Pudding

INGREDIENTS: 2 slices Ezekiel cinnamon raisin bread 6 oz. unsweetened almond milk 1 scoop protein of choice 1 oz. VITA 1 oz. LIFE 1 small banana DIRECTIONS: Toast the Ezekiel bread slices and place them in a bowl Top with sliced banana Make protein shake with VITA & LIFE Pour the shake over the bread and banana (let the bread absorb the liquid a little) Enjoy! 

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Fit Tip: Celebrate Non-Scale Victories!

Fit Tip: Celebrate Non-Scale Victories!

While the scale is helpful for assessing progress and goals, losing weight on the scale isn't the only way to celebrate. Give yourself credit for non-scale victories like: Decreasing your resting heart rate Improving your blood pressure Improving your cholesterol Running a faster pace Lifting a heavier weight Having clearer skin Feeling less bloated Celebrating the non-scale victories will help push you to keep going until you see that magic number on the scale!

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Fit Tip: Heart Health!

Fit Tip: Heart Health!

February is not only the month for love because of Valentine's Day, but also the month for heart health! Here are some factors that contribute to having a healthy heart: Exercise. The American Heart Association recommends at least 150 minutes of moderate-intensity physical activity per week for heart health (if you want to lose weight, you may need to exercise more than that). Diet. What you eat, how much you eat, and how often you eat play a role in determining your heart health. Over consumption is a heart breaker! Eating an abundance of food in one sitting causes our hearts to work harder, needing to pump blood to the intestines to digest the food. A good plan is to eat smaller meals and snacks throughout the day, avoiding eating late at night when our bodies are getting ready to rest and repair. Hydration. Our hearts have to work harder when we are dehydrated, so make sure you're drinking enough water! Caffeine. It raises our heart rate, so our hearts are working faster and harder when we consume caffeine. Imagine drinking multiple cups of coffee a day... Your heart is working overtime all day! Try sticking to one cup a day. (: P.S. No smoking.  

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Fit Tip: Incorporating Alkaline Foods Into Your Diet

Fit Tip: Incorporating Alkaline Foods Into Your Diet

Many of us have diets that consist of highly acidic foods, such as processed foods, meats, white grains, cheese, and coffee (yes, coffee). If there is too much acidity, our bodies will more likely be at-risk for various health problems. This is where incorporating alkaline foods comes in. Alkaline foods, such as most fruits and vegetables, eggs, and quinoa, can help protect healthy cells and balance essential mineral levels. So here are some quick and easy ways you can incorporate alkaline foods into your diet: Start the morning with a glass of lemon water. Believe it or not, despite their citric acid content, lemons have an alkalizing effect when metabolized in your body. It's like a shower to your insides! Add a tablespoon of apple cider vinegar to your water or BCAA drink. Raw apple cider vinegar is the only vinegar that has an alkalizing effect in your body. If you want, you can just take a shot by itself! Drink green. You can juice spinach with some fruit, or make a green smoothie. If you're not a fan of veggies, you can try our tasty liquid greens supplement, LIFE. Cheers to health!

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Fit Tip: Potassium – Why It's Important and How to Add It to Your Diet!

Fit Tip: Potassium – Why It's Important and How to Add It to Your Diet!

Potassium is essential to life. It is important for heart functioning, muscle contraction as well as hydration and fluid balance. You can get some through avocados or nutritional yeast! Use it as a seasoning on your chicken and veggies! It's kind of like cheese (;

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