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Sleep is key to performance. And here are 3 more reasons why sleep is important for our health.
Der Beitrag "Healthier, Smarter, More Focused: Why Sleep Is so Important" erschien zuerst auf Runtastic Blog.

I’m so excited for this week’s episode because I’m interviewing a blog BFF: Tina from Carrots ‘N’ Cake. 

I started following Tina’s blog a few months before I started my own (10 years ago!) and have been fortunate to meet and hang out with Tina quite a few times for various blog-related events. She’s just as genuine, kind, and fun as you would expect, and I’m so pumped to have her on this week’s episode.

In episode 10, we discuss:

– Tina’s background with health a
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nd fitness

– Where we think the blog world is headed

– Her tips for awesome abs

– Macro counting (she recently released her own macro plans here!)

– her journey with Ulcerative Colitis (UC)

– and she also answers a few of your questions sent over from Instagram. 

I hope you love this week’s episode! If you enjoy it, please take the time to throw a rating and/or review my way. I appreciate your help so much, and your reviews help to make the show more visible on iTunes. (I keep crossing my fingers it will pop up on New and Noteworthy one of these days!)

Some more info about Tina:

Tina Haupert is a Boston-based Lifestyle Influencer & the creative mind behind Carrots ‘N’ Cake (CNC)—a healthy living blog that serves to help everyday people achieve more balance via fitness, nutrition, and general best practices to improve one’s holistic personal wellness.

Tina’s passion for food, family, fitness and travel is fueled by a well-balanced, healthy life. As a writer, blogger, nutrition coach, wife, mom, and runner, she has mastered the art of doing it all. Tina is the Founder of Carrots ‘N’ Cake, a popular health and lifestyle website that chronicles her adventures, workouts, and recipes, all while sharing how you can have your carrots and eat your cake, too! The South Shore of Massachusetts is home to Tina, her husband, son, and adorable pug. 

Find her on Instagram, Facebook, or her blog.

Links from this episode:

Summer Shape Up

Tina’s new macro plans

Peanut butter balls

You can listen and subscribe to the podcast on iTunes, Stitcher, and Google Play.

Thank you so much for checking it out and for all of your amazing support with the podcast. 

The post 010: Tina from Carrots ‘N’ Cake appeared first on The Fitnessista.
Our lives are so busy these days most of us feel exhausted when bedtime comes. But if you feel constantly fatigued during the day for no obvious reason, the cause could be a medical condition such as hypothyroidism, sleep apnea or undiagnosed diabetes. If your doctor clears you of those afflictions and you still feel tired all the time, the choices you make during the day may be the culprit. Being tired all day doesn’t just affect your energy level—it’s a common cause of overeating, which can work against your weigh
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t loss goals. Are any of these choices sapping your energy?

1. Skipping breakfast. You may not feel hungry when you first wake up, but a morning meal powers up your body when it has not been refueled for 10 hours or more. If you start your day with just a cup of coffee, you can be in an energy deficit for hours afterward. Solution: Eat a small meal or at least a snack each morning. An energizing breakfast includes whole grains, lean protein and healthy fats. If eating doesn’t appeal to you early in the day, sip a smoothie made with low-fat milk, peanut butter and fruit.

2. Eating simple carbohydrates. Refined sugars, processed grains and other simple carbs can produce rapid spikes in your blood sugar, which invariably are followed by steep drops. Low blood sugar feels a lot like exhaustion. Solution: Keep your blood sugar levels steady by eating whole (unprocessed) foods, especially when snacking. Fresh fruit, nuts and seeds, or plain yogurt are smart options when hunger strikes between meals.

3. Lack of iron. Your body relies on iron to help carry oxygen in your blood to your organs and muscles. A persistent lack of iron in your blood is known as “anemia,” a condition that your doctor can treat. But anyone not getting enough iron may feel tired, sluggish, or just unable to focus. Solution: Be sure to include iron-rich foods in your daily diet. Eggs, lean beef, kidney beans and dark leafy green vegetables are all healthy sources of the mineral.

How to Drink More Water

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4. Dehydration. When your body doesn’t have enough water, your metabolism slows down, your blood thickens (reducing the oxygen and nutrients that are supplied to your organs and muscles), and your energy level declines. Even before you start feeling thirsty, your body’s water supply may be below the optimum you need to stay alert and active.

Solution: Drink water and other fluids continually throughout your day. The recommended daily intake for women, according to the Mayo Clinic, is about nine cups (2.2 liters) of total beverages a day, for men it’s about 13 cups (3 liters).

5. Caffeine and alcohol. If you rely on coffee or soda to perk you up during the day or if you drink a nightcap to help you fall asleep, you may find that they have the opposite effect than you expect. While caffeine acts as a stimulant for most of us, an article published in the journal US Pharmacist reports that too much actually causes fatigue in some people. Alcohol, on the other hand, does act as a sedative, but it creates a “rebound effect” as it’s metabolized, stimulating a surge in adrenaline. That’s why you may wake up during the night after you’ve been drinking. Solution: If you’re feeling fatigued during the day, try drinking a glass of water rather than a second or third cup of coffee. And stop drinking alcohol at least three hours before bedtime.

How to Cut Back on Soda

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6. Insufficient sleep. The average person needs around eight hours of sleep each night, but many of us are not getting it. According to a 2013 Gallup Poll, 40 percent of Americans get slightly fewer than seven hours. Up to 26 percent of us get no more than six hours. Studies show that people who sleep less than seven hours a day tend to gain more weight than those who get seven hours of slumber. Sleep-deprived people often have reduced levels of leptin (the compound that makes you feel full) and increased levels of ghrelin (the hunger-stimulating hormone). Solution: Keep your bedtime as consistent as possible to be sure you get no less than seven hours of sleep. By the way, use of electronic devices (such as smart phones and tablets) just before bed stimulates your brain and can keep you from falling asleep. Set aside the distractions before you settle in so you can easily drift off to a healthy, refreshing snooze.

The post 6 Reasons You’re Tired All The Time appeared first on The Leaf.
Summer’s in full swing, and there’s no better way to take advantage of the good weather (and to get an amazing core workout) than to find a paddleboard and start rowing. 



Here’s everything you’ll need to launch your paddleboarding career.
You might not have been as enthralled or invested in the wedding planning process as your better half. But the honeymoon? You’re gonna want to have a say in the matter. 

Because this isn’t just a trip. It’s a celebration of your marriage. And, if everything works out, it’ll be the only one you ever take. So you’ve got to make it special.



To help ensure you have the once-in-a-lifetime journey you deserve, here are 10 places that solidify your bond—with some ro
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mance and a fair amount of adventure. ‘Cus baking on a beach for four days just isn’t gonna cut it. 

Plan one of these remarkable honeymoons before you walk down the aisle, cut the cake, and nail your first dance. Your wedding day will be all the sweeter knowing you have a stellar trip waiting in the wings. 

The Wedding Survival Guide

If you’re a bigger fan of breaking a sweat in the comfort of your own home than heading to the gym, it’s time to invest in a do-it-all system that doesn’t take up a ton of space and works just as hard as you do—and we found just the thing.

The Bowflex LateralX System is a low-impact cardio machine system created to improve your natural movement. Fully equipped with all the equipment you need to intensify your workouts, this all-in-one machine glides from side to side as you pu
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sh, pull, stand, and squat your way through a calorie-burning, muscle-energizing workout. It’s a great alternative for pricey home gym equipment and means you never have to wait to use the machine you need at the gym. This system provides a full-body workout instead of hopping from machine to machine.

Complete with 30 trainer-led, full-length workout videos, cross functional training, and optional SelectTech dumbbell workouts, you can meet your fitness goals without ever having to step foot in a gym. Plus, in only 16 minutes, you will be able to burn up to 39 percent more calories than a self-paced elliptical workout.

With three machines available—the Bowflex LateralX LX3, Bowflex LateralX LX5, and Bowflex Lateral LX5 Performance Pack—you can choose the ideal machine to jumpstart your fitness journey. Get an in depth look at the Bowflex LateralX Systems.