May 2023

<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <span> n n n n n Trainer: n n n n n </span> n <span> n n n n n Lindsay Gnant, MS, RD, Manager of Scientific Contentn n n n n </span> n <span> n n n n n  n n n n n </span> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <span> n n n n n Everyone loves snack time, but you might need to realize how important your snacking habits can be to achieving your weight loss or wellness goals. Registered Dietitian Lindsay Gnant breaks down the importance of creating a healthy snacking routine and shares tips to ensure that your snacks work for you.n n n n n </span> n <span> n n n n n  n n n n n </span> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n  n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n For an audio-only version of this podcast, use the player below:n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n The post n n n n n <a href=”https://isagenixhealth.net/smart-snacking-to-support-your-weight-loss-goals/”> n n n n n Smart Snacking to Support Your Weight Loss Goalsn n n n n </a> n n n n n appeared first on n n n n n <a href=”https://isagenixhealth.net/”> n n n n n Isagenix Healthn n n n n </a> n n n n n .n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n The post n n n n n <a href=”/smart-snacking-to-support-your-weight-loss-goals/”> n n n n n Smart Snacking to Support Your Weight Loss Goalsn n n n n </a> n n n n n appeared first on n n n n n <a href=”https://noahhodginwellness.com”> n n n n n Noah Hodginn n n n n </a> n n n n n .n n </p> n</div>

<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n Trainer:n n n n n </b> n <em> n n n n n Lindsay Gnant, MS, RD, Manager of Scientific Contentn n n n n </em> n <br/> n n n n n nDescription: Are you new to Cleanse Days or a little intimidated to try one? Registered Dietitian Lindsay Gnant discusses the science behind Isagenix Cleanse Days, offers helpful tips and tricks to enhance your success, and answers some commonly asked questions. Whether you are a new Cleanser or just need a refresher, Lindsay’s expertise will help elevate your next fasting day.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n The post n n n n n <a href=”https://isagenixhealth.net/cleanse-days-101/”> n n n n n Cleanse Days 101n n n n n </a> n n n n n appeared first on n n n n n <a href=”https://isagenixhealth.net/”> n n n n n Isagenix Healthn n n n n </a> n n n n n .n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n The post n n n n n <a href=”/cleanse-days-101/”> n n n n n Cleanse Days 101n n n n n </a> n n n n n appeared first on n n n n n <a href=”https://noahhodginwellness.com”> n n n n n Noah Hodginn n n n n </a> n n n n n .n n </p> n</div>

<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Have you ever wondered how Cleanse Days fit into your workout routine or if it’s OK to exercise at all when you are fasting?n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Whether you are a competitive athlete or are just getting started with a new fitness plan, it’s important to include regular days for rest and recovery as part of your workout routine. Finding the right balance between rest and exercise helps you achieve better gains from your workouts, reduce your risks of injury, and improve your performance (1). Using your Cleanse Days as rest days can be a highly effective part of your fitness plan.n n </p> n</div> n<h4 style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px; margin-block-start:1em; margin-block-end:1em;”> n n n Different Ways to Restnn n</h4> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n For some, Cleanse Days are all about taking it easy. Others feel their best when they move their body every day, even on days when they are fasting. To be clear, strenuous exercise is not recommended on Cleanse Days since you aren’t fueling your body for intense physical activity. However, light exercise can be a great addition to a Cleanse Day if it feels good to you.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Research suggests that light exercise can be about the same or even better for recovery than total rest (1). For example, light exercise on rest days can reduce stiffness and muscle soreness for people who do heavy workouts on other days (2).n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Whether you choose to take the day off or plan a lower-intensity workout, both are good options and serve an important purpose in your fitness routine. If adding some movement to your Cleanse Days feels right to you, these five gentle exercises can help you get started.n n </p> n</div> n<h4 style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px; margin-block-start:1em; margin-block-end:1em;”> n n n Low-Intensity Exercise for Cleanse Daysnn n</h4> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n Yogan n n n n </b> n <b> n n n n n – n n n n n </b> n n n n n Yoga, as an exercise that’s grounded in a philosophy of flexibility, discipline, and acceptance, goes hand in hand with performing Cleanse Days. With so many different types of yoga and yoga classes, be sure to look for a beginner-level class or one with a restorative focus to get the best benefit on a Cleanse Day.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n Walkn n n n n </b> n <b> n n n n n – n n n n n </b> n n n n n Walking is one of the easiest forms of exercise you can do on a Cleanse Day. It requires no gym membership and offers a low-impact workout. If you don’t have much time, know that even a short, brisk walk is a great way to get some exercise – and could even n n n n n <a href=”https://isagenixhealth.net/a-15-minute-brisk-walk-curbs-hunger-cravings/”> n n n n n help curb cravingsn n n n n </a> n n n n n on Cleanse Days.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n Biken n n n n </b> n <b> n n n n n – n n n n n </b> n n n n n Go outside for a leisurely bike ride. You can easily manage the intensity of your workout making it great for a Cleanse Day. Biking is also a fun way to exercise that doesn’t have to feel like a workout.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n Swim – n n n n n </b> n n n n n A relaxing swim can be another great option for light activity on a Cleanse Day. Swimming is a low-impact exercise that is easy on your joints and muscles and can feel especially restorative on a Cleanse Day.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n Stretchn n n n n </b> n <b> n n n n n – n n n n n </b> n n n n n Many of us neglect stretching. If you are looking for a low-intensity way to move your body, try designating Cleanse Days for stretching. Since you aren’t doing your usual workout, you can spend a good amount of time working on your flexibility.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Cleanse Day workouts can be a great way to relax, take your mind off cravings, and add low-intensity exercise for active recovery to your fitness routine. However, always remember to listen to your body. Sometimes, it’s better to rest.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n Referencesn n n n n </b> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Kellmann M, Bertollo M, Bosquet L, et al. Recovery and Performance in Sport: Consensus Statement. n n n n n <em> n n n n n Int J Sports Physiol Performn n n n n </em> n n n n n . 2018;13(2):240-245. doi:10.1123/ijspp.2017-0759n n n n n <br/> n n n n n nCheung K, Hume P, Maxwell L. Delayed onset muscle soreness : treatment strategies and performance factors. n n n n n <em> n n n n n Sports Medn n n n n </em> n n n n n . 2003;33(2):145-164. doi:10.2165/00007256-200333020-00005n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n The post n n n n n <a href=”https://isagenixhealth.net/gentle-exercises-cleanse-days/”> n n n n n Gentle Exercises for Cleanse Daysn n n n n </a> n n n n n appeared first on n n n n n <a href=”https://isagenixhealth.net/”> n n n n n Isagenix Healthn n n n n </a> n n n n n .n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n The post n n n n n <a href=”/gentle-exercises-for-cleanse-days/”> n n n n n Gentle Exercises for Cleanse Daysn n n n n </a> n n n n n appeared first on n n n n n <a href=”https://noahhodginwellness.com”> n n n n n Noah Hodginn n n n n </a> n n n n n .n n </p> n</div>

<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n More than 43 million adults are affected by low bone mass, a risk factor for developing osteoporosis or suffering fractured bones later in life. Twice as many women are affected by low bone mass and osteoporosis combined as men (1). Nutrition is part of protecting strong bones, but bone-building exercises are just as critical.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Not every type of physical activity is effective for helping bones stay strong. Just as strength training is a great way to build strong muscles, exercises that require you to work against the force of gravity, called weight-bearing exercises, are great for helping you maintain bone health.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Activities like walking, jogging, or strength training are some examples of weight-bearing exercises that help to support strong bones. But one type of exercise that stands out for its ability to boost bone strength is high-impact, weight-bearing activity such as jumping.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Researchers have singled out jumping exercises as one of the most effective workouts for strengthening bones. In one paper published in the journal Sports Medicine, researchers analyzed the results of six different studies that measured changes in bone strength among women participating in weekly jumping exercises.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Their results showed that the best routine for strong bones involved a minimum of 40 jumps per session, practiced at least three times per week (2). This type of routine only takes a few minutes to complete but can offer a big payout for improving bone health.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n How can you incorporate jumping exercises into your routine? One way to is to jump rope. Jumping rope is a fun workout to get your heart pumping.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Here are seven jump rope exercises you can try:n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n 1. Double bouncen n n n n </b> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Jump twice for each time you bring the rope around your body.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n 2. Half-jumpn n n n n </b> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Swing the rope twice around your body with every jump.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n 3. Forward and backwardn n n n n </b> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Instead of jumping straight up and landing in the same spot, jump up and land in front of your original position. Then, jump backward with the next swing of the rope to your starting position.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n 4. Ski jumpsn n n n n </b> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n With your feet together, hop to the left of your starting position and land with your knees bent. On the next swing of the rope, hop to the right.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n 5. Hop on one footn n n n n </b> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Instead of landing on both feet, jump with one leg at a time and alternate sides.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n 6. Straddlesn n n n n </b> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Imagine you’re doing jumping jacks. Jump your feet out wide with one swing of the rope, then jump in and bring your feet together on the next swing of the rope.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n 7. Swing the rope backwardn n n n n </b> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Instead of swinging the rope forward in front of you swing it backward and jump over the rope as it passes behind you.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Jumping is one of the most effective types of exercise for strengthening bones, and jumping rope is a fun way to add the benefits of jumping to your exercise routine. Researchers have shown that as little as 40 jumps, three times per week is enough to measurably boost bone strength.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n Referencesn n n n n </b> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Wright NC, Looker AC, Saag KG, Curtis JR, Delzell ES, Randall S, Dawson-Hughes B. The recent prevalence of osteoporosis and low bone mass in the United States based on bone mineral density at the femoral neck or lumbar spine. J Bone Miner Res. 2014 Nov;29(11):2520-6. doi: 10.1002/jbmr.2269.n n n n n <br/> n n n n n nZhao R, Zhao M, Zhang L. Efficiency of Jumping Exercise in Improving Bone Mineral Density Among Premenopausal Women: A Meta-Analysis. Sports Med. 2014;44:1393-1402.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n The post n n n n n <a href=”https://isagenixhealth.net/jump-action-bone-health/”> n n n n n Jump Into Action For Bone Healthn n n n n </a> n n n n n appeared first on n n n n n <a href=”https://isagenixhealth.net/”> n n n n n Isagenix Healthn n n n n </a> n n n n n .n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n The post n n n n n <a href=”/jump-into-action-for-bone-health/”> n n n n n Jump Into Action For Bone Healthn n n n n </a> n n n n n appeared first on n n n n n <a href=”https://noahhodginwellness.com”> n n n n n Noah Hodginn n n n n </a> n n n n n .n n </p> n</div>