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Health & Fitness

Sup er foods



A nutrient-rich food considered to be especially beneficial for health and well-being


They are full in fiber, so you can feel full throughout the entire day. Oats contain “resistant starch” which is a healthy carb that boots metabolism and burns fat


Broccoli is best known for its cancer-preventing powers and it has less than 30 calories per serving and can prevent weight problems in the future

Brown Rice

It is so much healthier than white rice because it contains nearly 2 grams of resistant starch and it is a low-energy-density food meaning it is filling, but low in calories


1 cup of black beans contains 15 grams of protein and doesn’t contain saturated fat found in other foods like red meat

Kidney Beans- Contains more than 5 grams of protein and fiber per serving and are rich in resistant starch


This fruit is packed with fiber and protein and is considered a healthy fat.  You should only eat 1/4-1/2 of an avocado a day and watch belly fat melt away


This power fruit has been known to lower insulin and contains 90% water, so it’ll make you feel fuller, longer


An orange only contains around 60 calories, but thanks to a high amount of fiber it ranks high on a list of filling foods


Not only are these good for anti-aging, but 1 cup is only around 80 calories and contains 4 grams of fiber


A slightly green, medium-sized banana will fill you up and boost your metabolism since it contains over 12 grams of resistant starch.  Even a ripe banana contains 5 grams of resistant starch

Fitness Crazes

Getting tired of your usual workout routine? Here are some of the latest fitness crazes to to mix up your workout

1. Kickboxing: Kickboxing is typically an hour long class that begins with a 15 minute warm-up, 30 minutes of boxing, and a 15 minute ab workout or cool down.  One kickboxing class can usually burn anywhere from 400-800 calories if done correctly and combines heart-pumping cardio, circuit training exercises, and core-strengthening.

Benefits: It uses numerous muscle groups as opposed to focusing on one area at one given time and burns fat while doing so and can be a great stress reliever.

2. Spin: Spin classes can range anywhere from 30 minutes to over an hour.  This class is great for beginners because the instructors are taught to show you how to set up your bike the correct, safe way and you control the resistance and speed of your own bike. 

Benefits: Not only does spin give your legs a workout, but your core and gluteus are engaged throughout the class. Spin classes also improve cardiovascular health and can prevent joint pain.

3. Cardio Drumming: According to, this workout craze uses lightweight drumsticks and turns drumming into a workout.  Each class is typically 45 minutes to an hour and each song is around 2-4 minutes.  Instructors change up the routine each class to give a new workout every time.

Benefits: This class combines cardio, conditioning, and strength training with yoga and pilates-inspired movements.  If done right, this class can burn up to 900 calories in an hour and can strengthen and tone infrequently used muscles.

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