Author: Katie Malloy
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Eating Habits To Avoid if You Want a Flat Stomach
We all want a flat stomach. Having excess weight around our middle can make it hard to feel confident in our skin and comfortable in our clothes. We usually attribute our belly size to fat (which sometimes it is). But for many adults, the size of our midsections is seriously influenced by bloating. Research suggests that…
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3 Simple Steps To Eating Healthy Every Week
Developing and maintaining good nutrition requires intention… and planning! You know here at MOVE SMILE BREATHE we are all about developing healthy habits into routines. Today we’re sharing 3 simple steps to eating healthy every week. We make our food choices at home based on what we have available to us. When rushed, tired, or…
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The “If/Then” Plan For Breaking Bad Habits
Have you heard of the if/then plan for breaking bad habits? If not, keep reading. Our habits are formed by making consistent and consecutive choices. Existing unhealthy habits make starting a new behavior for healthier habits challenging. The promotion of healthier habits rests upon the assumption that people will make better choices if they understand…
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3 Best Strength Exercises For Lean Arms
Everyone likes to have strong lean arms. There are lots of exercises to choose from when focusing on your arms. We’ve picked 3 of the best strength exercises for lean arms. ⭐ Push-Ups Muscles worked: chest, back, shoulders arms, and abdominals Push-ups are a great exercise for building strength. And they can be done anywhere…
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3 Best Strength Exercises For Your Backside
Are you looking to improve your backside? These recommended strength exercises for your backside strengthen your backside (aka posterior chain) from shoulders to ankles. Katie’s favorite! ⭐ Squats Muscles worked: quadriceps, hamstrings, calves, lower back, glutes, and abdominals Squats strengthen the muscles around your knees, therefore helping to protect your knees from injury. They also…
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Understanding Macronutrients
Macronutrients are the main nutrients that make up the foods we eat. All of the calories we eat come from either a carbohydrate, fat, protein, or alcohol. Carbohydrates have 4 calories in every gram. Proteins have 4 calories in every gram. Alcohol has 7 calories in every gram. Fats have 9 calories in every gram.…
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Nutrition Terms Your Trainer Wants You To Know
Deciphering food labels is hard. They can be very confusing. There are lots of words and nutrition terms that aren’t clear to most average food consumers. Sometimes it feels like you need a degree in nutrition to read and understand food labels. Nutrition Terms to Know: 💚 “Organic” – Long story short… The U.S. Department…
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Terms Your Trainer Wants You To Know
Whether you work with a personal trainer, take fitness classes, or work out solo, these common terms will keep you in the “know” when it comes to strength training. Knowledge is power. Strength Training Terms: Repetitions (aka Reps) – The number of times an exercise is repeated within a “set.” Sets – Repeating the same…
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Thai Chicken Stir Fry
Another light and clean family favorite — Thai Chicken Stir Fry. This meal was my son’s favorite all through high school. If you have a teenage boy you might want to double the recipe. 😉 You can save some time by using frozen vegetables and throwing them in the skillet after the chicken is cooked…
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Mocha Protein Latte Recipe
I’ve got a surprisingly good-for-you recipe that’s perfect any time you want a little extra “kick” of energy (including before a workout). How does a mocha protein iced latte sound? (Answer: delicious.) Here’s why it’s surprisingly good for you – and why it’s a great pre-workout drink: Carbs from the banana give your muscles fuel. Protein…
