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May 17, 2016
You’ve heard that too much protein can be bad for your health, but is it true? Get the real answers, based on research.
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EPOC — excess post-exercise oxygen consumption (often used interchangeably with the term oxygen debt) – is the number of calories expended (above resting values) after an exercise bout.
EPOC represents the oxygen consumption the body uses to return to its pre-exercise state. The physiological mechanisms responsible for increased metabolism following exercise include oxygen replenishment; phosphagen (ATP-PC) resynthesis; lactate removal; and increased ventilation, blood circulation and body temperature. The body generally takes anywhere from 15 minutes to 48 hours to fully recover to a resting state. Studies have found that the magnitude and duration of EPOC depend on the intensity and duration of exercise. Other influencing factors include training status and gender. (Source: American College of Sports Medicine)

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“Growing up in Nigeria, I did not have many opportunities. At the age of 13, my dream was to compete in one Olympics as an Olympic Weightlifter. My dream came true in 1996. I was the Captain of the Nigerian weightlifting team at the Atlanta Games. After the Olympics, I decided to become a certified…
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Muscle & Strength

"Discipline means doing what needs to be done, even when you don't want to."

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Amy J Gallant - Elite Master Personal Trainer

What do you want in your life and with your fitness goals?? For those of you looking to make change, I know it sometimes seems to be a daunting and overwhelming... decision to change the normalcy of "you" and the body you know. In order to let yourself chase your goals and morph into the person/body you wish to become, it’s a must to fully let go of your fears and excuses...let go, move on and let the process reveal itself. Remember that the caterpillar dissolves completely before becoming a butterfly. It’s time to fly. Let it go. To be what you must, you must give up what you are currently for thoughts and habits. Are you clinging to something (thoughts, excuses, habits) that no longer serves you because you’re afraid to let it go? Or are you brave enough to release it when it’s time to move on? Let's spread our wings and fly!!

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