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Hey fitness fans and gym junkies...and everyone else! Ever wondered how exercise affects men and women differently? Well, recent studies have some interesting findings. It turns out, when it comes to the benefits of exercise, women might have a bit of an edge. Let's break it down.

Researchers looked at how exercise impacts both men and women's health. What they discovered is pretty cool. Both men and women get healthier from exercise, but women seem to get a bigger boost.

When women exercise regularly, they have a lower risk of dying from things like heart problems or other illnesses compared to men. For example, women who do about 300 minutes of exercise per week see a 24% drop in their risk of dying, while men see an 18% drop with the same amount of exercise.

And it's not just about living longer. Women also have a lower risk of heart-related problems when they exercise regularly.

But here's the interesting part: these benefits don't just come from one type of exercise. Whether it's running, lifting weights, or doing yoga, women seem to get more health perks from exercise compared to men.

So, why is this the case? Well, it's all about our bodies. Women's bodies react differently to exercise compared to men. Even though men might have more muscle, women's bodies are better at handling things like blood flow during exercise. This means they can get more out of their workouts.

So, what does this mean for all of us? It means exercise is super important for everyone, but especially for women. By getting active, women can live longer, stay healthier, and lower their risk of heart problems.

So, next time you're thinking about hitting the gym or going for a run, remember – exercise isn't just good for you, it's great, especially if you're a woman!

Need help getting started or want to add more variety to your workout regimen, all while working out in the comfort and privacy of your own home without having to fight through traffic or for parking spots, or running the risk of being in a crowded room (especially with Covid cooties going around)? Then join the WERK Online Fitness Studio! You can find strength, dance, walking workouts and more coming! Let's make chronic disease a thing of the past by ensuring that we get our G.U.A.M. (Get Up And Move) daily!!!

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Updated: Nov 1, 2021

When it comes to living a healthier life, there are a couple of harmful toxins that you’ll want to quickly remove from your diet. These foods are notorious for wreaking havoc on our systems and leaving us feeling depleted of energy and unable to focus and thrive.

Worse, these foods ultimately increase our health risks in many ways, putting us in serious danger, so the sooner you can eliminate them from your life, the better.

1. Sugary Calories

It should come as no surprise that sugar wreaks havoc on your system. It can mess with your blood sugar and even with your brain since it doesn’t quite measure calories in the same way it does solid food. In fact, weight gain and heart health are just the tip of the iceberg when it comes to how toxic sugar is on your system.

Sugary drinks are also associated with type 2 diabetes, obesity and heart disease, just to name a few. In fact, studies have shown that people who consume high-levels of fructose are in great danger of developing fatty liver disease because of the way excess sugar ends up stuck to your organs rather than being eliminated from your body.

Sadly, a report by the American Heart Association (AHA) discovered that the average American consumes approximately 22 teaspoons of sugar every single day rather than limiting consumption to only 6-9 teaspoons as recommended by health professionals!

So, by minimizing the number of sugary calories in your diet, you’ll not only minimize your risks, but you’ll eliminate a good portion of wasted calories: these are calories that don’t provide nourishment or sustenance. They simply add inches to your waistline. Need help getting over your sugar cravings? Here are a couple easy ways to get started:

  • Replace fruit juice with raw fruits: Satisfy your sweet tooth and sugar cravings without risking your health by replacing fruit juice with raw fruits such as grapes or mangoes. Not only will they provide the sweet fix you’re looking for, but they’ll help stop sugar cravings in its tracks.

  • Eat Dark Chocolate: When you’re dealing with a sugar craving consider replacing high-sugar snacks with dark chocolate. Not only will this help curb sugar cravings but studies have shown that the antioxidant and anti-inflammatory compounds found in dark chocolate help improve your overall heart health! Just make sure that you stick with chocolate that contains more than 70% cocoa.

So now you better understand the way sugar affects your body and the many reasons you should minimize your daily intake, but there’s yet another common culprit hidden amongst our shelves and pantries and if sugar had an evil twin, this would be it!

2. Processed Foods

Processed foods are anything where there is some form of chemical processing involved.

While everything we eat is processed in some way, there’s a difference between mechanical processing (such as in harvesting fruits and vegetables, for example) and chemical processing where unhealthy, artificial substances are injected into the foods.

These processed foods are loaded with all kinds of toxins, including sugar but they’re also filled with dozens of artificial ingredients that you may not even recognize.

In fact, many of them have been carefully engineered to trigger pleasure sensors that provide temporary satisfaction while tricking your brain into overeating.

Bottom line:

Processed foods are high in unhealthy ingredients such as preservatives, colorants and flavor chemicals, while low in important nutrients and proteins that your body needs to thrive.

Processed food can become just as addictive as sugar because it messes with your brain chemistry, hijacking your body’s natural ability to detect when you’re full. This leads to severe overeating and of course, that leads to obesity.

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Hand Size Portion Guide
Download PDF • 1.56MB

The old saying, "The Bigger the Better" is so not true when it comes to food portions. It seems in America, the portions are getting bigger and bigger...right along with our waistlines! If you're concerned about losing weight, then you need to create a calorie deficit, meaning you're eating fewer calories than your body needs. Portion control is a key factor in creating a calorie deficit.

In a society that has the residue of growing up with parents who always forced us to clean our plates because there were starving children in Africa, we now feel the need to eat everything that is on our plates. So the bigger the plate, the bigger the meal, the more we feel compelled to eat.

There are three ways that you can go about remedying this situation, and one of my favorites is the first:

  1. "Get It To Go"-When eating out at a restaurant, when the server brings your food, immediately request a To Go container. Then, put half your meal in the container to take home with you, and eat the remaining for your meal at the restaurant. Oftentimes, when we eat the full meal on the plate, we end up eating until we're stuffed. Well if we eat until we're stuffed, that's a miserable existence and a recipe for disaster when it comes to your weight loss goals, and, you'll be surprised just how satisfied you are with the portion remaining on your plate. All this time you were thinking you HAD to have all that food...but that's not the case!

  2. "Downsize Your Plate"-instead of eating your homecooked meal on a dinner plate, choose to eat it on a saucer. There's something about "white space" on a plate that makes us feel like we have to fill that space. Well when you eat on a saucer, you'll be able to fill every inch of the dish, and you'll have a much smaller portion size aka eat fewer calories.

  3. "Use Your Hand as Your Guide"-when making your dishes at home, you don't need measuring cups to know the proper portions you should have of your macros, you can use your hands as guides! For example, a 4 oz portion of lean protein is the equivalent of the your fist. 1 cup of complex carbohydrates is equivalent to a cupped handful and so on. There's a handy guide you can use to help you measure your portions in the kitchen attached to this post!

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