The Effects of Exercise on the Brain

fitness Nov 24, 2017

Something to keep in mind, before you decide to skip Monday’s workout, due to the stressful day you’ve had: Physician Monique Tello often prescribes exercise to her patients as a way to improve their cardiovascular health, weight loss regime, stress management and moodiness. The benefits of exercise are therefore numerous. Specifically, exercise can boost brain function as the increase blood flow provides more oxygen and nutrients to the brain. It also releases hormones that aid in the growth of brain cells. The best workouts however, are those that various parts of the brain, i.e. Co-ordination, rhythm and strategy.

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The Rabbi with Barbells

motivation Nov 17, 2017

Rabbi Carolyn Braun is the state of Portland’s first female Conservative rabbi. Although coming from a non-religious family, knew that she wanted to become a rabbi at the age of 10. However, her story gets even more unconventional. Fitness had always been a part of her life, as she used to run. She also worked out with Israelson (member of six US powerlifting teams and a two-time world champion) where she worked on general fitness and strength training, before Israelson suggested powerlifting. Fast-forward March of 2017, Braun competed in her state’s first-ever all-woman’s powerlifting competition, lifting almost 600 pounds across three events. She says, “In powerlifting, you have to be very centered, very balanced. Somebody’s helping you do that… It balances my life incredibly”.

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Vegan Enchiladas with Jackfruit and Black Beans

recipes Nov 10, 2017


·         1 20-oz. can jackfruit in water or brine, drained

·         1 15.5-oz. can black beans, drained and rinsed

·         ½ cup salsa

·         1 tsp. cumin, divided

·         ¾ tsp. paprika, divided

·         ¾ tsp. chili powder, divided

·         Salt and black pepper, to taste

·         2 tsp. olive oil

·         ½ yellow onion, diced

·         2 garlic cloves, minced

·         1 4-oz. can diced green chilies, drained


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Long Live Coffee

nutrition Nov 03, 2017

Coffee as heard about at the breakfast table, has always been the unhealthy quick fix. It’s numerous disadvantages including insomnia, raise in blood pressure, and caffeine overdose above many others. However, a recent study coordinated by the International Agency for Research on Cancer (IARC) and Imperial College London, that examined the affects of coffee consumption on mortality, brought back promising results.

The research examined more than 500,000 participants from 10 European countries. It analyzed the coffee consumption and mortality rates available. It’s results, contradictory to what most of us have been accustomed to, suggest that “higher levels of coffee drinking are associated with lower risk of death from various causes, and in particular digestive and circulatory diseases”.

However, although the results have been released, Dr. Marc Gunter of the IARC and lead author of the study, stated in an Imperial College London Press Release “Due to...

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The Future of Exercise & Training

fitness Oct 27, 2017

When attempting to lose weight, having a personal trainer may have a huge impact on how successful you are. Having somebody by your side to encourage you and keep you accountable may be the difference between success and failure. Although, a trainer may be important, not everyone may have the capability to hire one, whether it be a scheduling issue or a distance issue, it just doesn’t work. It is this reasoning exactly that has sparked the creation of online sport training. It surpasses the requirements of geographic and timely scheduled convince, as its users may access it on demand, where they want, when they want. This new extension to the health and wellness industry will benefit significantly on the already 3.7 trillion-dollar industry. Michael Krouse, C.E.O. of InhomeSports says, “InhomeSports is one app capitalizing on this trend, offering live, two-way video conferencing at the push of a button, connecting students and instructors anywhere at any time”....

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The Most Effective Workouts For a Healthy Lifestyle

Uncategorized Oct 20, 2017

1.     Interval Training. Whether it be walking, running, swimming, bicycling or using your elliptical, add interval training to the physical activity. Rather than maintaining a steady pace, by dividing your workouts at around 2-3 minutes, where you switch from high and low intensity, you are challenging your muscles. Thus, keeping them guessing and on their feet. This is also a great way to boost your metabolism. 


2.     Push Ups have always been the simple and reliable workout, that helps in strengthening your chest, shoulders and arms. Depending on your experience and strength, however, beginning parallel to the floor, attempting to push of your whole-body weight may not seem so easy. So, begin by pushing off the kitchen island. Slowing as you improve, get lower and lower, using a desk, then a bench. When you graduate to the ground, don’t rush, begin with your knees bent, before you attempt the big leagues.



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12 Minute Full Body Park Workout

Uncategorized Oct 14, 2017

Hey guys!

Here's a quick 12 minute workout you can do at a park! 

And of course, make sure you don't hog the swings...let the kids have a turn too;)

Workout Breakdown:

Warm up: Stairs (10x)

  1. Split Legged Lunge
  2. Push Ups
  3. Jump Squats
  4. Chin Ups
  5. Alternating Step Ups
  6. Dips
  7. Bench Jumps
  8. Pull Ups
  9. Tricep Push Downs
  10. Hanging Leg Raises
  11. In & Out's
  12. Forward & Back Plank

Complete each exercise for 1 minute and move on to the next!  Make sure to cool down and stretch after your workout;)

Want more free workouts?


Happy Training Fit Fam:)

Coach Crystal

Owner, R3VOLVELIFE Coaching & Weight Loss Studio

[email protected]


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Ketogenic Diet

nutrition Oct 13, 2017

Known as Keto or Low-Carb diet, it is a diet that forces your body to convert your fat into energy. You do by starving your body of carbohydrates, rather than calories. A normal body, one not on the keto diet, generally uses glucose as its energy source as the glucose molecule is the easiest to convert into energy. Therefore, in depriving your body of glucose, the body is put into a state of ketosis. This state is the body’s natural reaction to low food intake, where it substitutes the lack of glucose with fat.

The benefits of a ketogenic diet are numerous, and therefore benefit most genders and ages. They include: Weight loss; burns body fats to be used as an energy source, Controls blood sugar; foods that a ketogenic diet calls for, are generally low in sugar and, Better mental focus; the state of ketosis produces ketones which provide fuel for the brain. And these are just a few of the multitude of benefits the ketogenic diet provides.

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Summer Tomato and Cataloupe Salad

recipes Oct 06, 2017

Author: Minimalist Baker

Recipe type: Side, Salad

Cuisine: Vegan, Gluten-Free

Serves: 4-5


Prep time: 20 mins

Total time: 20 mins



·         1/2 cup (52 g) thinly sliced cucumber

·         1/2 cup (75 g) cherry tomatoes, thinly sliced

·         1/4 (20 g) red onion, thinly sliced

·         1 Tbsp (15 ml) olive or avocado oil

·         2 tsp apple cider vinegar

·         Healthy pinch each sea salt + black pepper


·         3 Tbsp (45 ml) lime juice

·         1 Tbsp (15 ml) maple syrup

·         Pinch sea salt


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3 Tips To Avoid Feeling Bloated After Eating Thanksgiving Dinner

Uncategorized Oct 06, 2017

It's all about the 80/20 clean 80% of the time and have a "treat" 20% of the time.  

I consider the following occasions deserving of a treat:

  • Birthday
  • Anniversary
  • Christmas
  • New Year's Celebration
  • Wedding
  • ....and of course THANKSGIVING!


The trick is to not feel bloated after having your "treat" (a.k.a. "cheat meal"). 

Here are 3 Simple Fit Tips to Avoid Feeling Bloated After Eating Thanksgiving Dinner:

[1.]  Drink 2 glasses of water before your meal.  This will make you feel "full".  You'll only have enough room for a taste of your "treat" without binging and feeling "stuffed" afterwards.

[2.]  Take 20 minutes to consume your meal.  We tend to "scarf" down our food, especially when there's a treat involved.  Chew your food well.  Place your utensils down from time to time and have good conversation with your family & friends to avoid over-eating and going for "seconds" when you and I both know you...

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