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Bar owner Corey Bunnewith finds a routine in Brazilian jujitsu that puts focus on healthy living.
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WSJ.com: What’s Your Workout
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How Patti Pao embraced a cardio-style workout that mimics interval training.
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WSJ.com: What’s Your Workout
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Low-impact exercises allow you to keep in shape and minimize discomfort.
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Avoiding heart disease and looking ‘fab’ aren’t always great reasons to lose weight. However, here are 5 immediate and significant ways your life can change when you trim the fat.
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I’d like you to join me in a thought experiment.
I promise there’s a point to it. In fact, we’ll soon talk about why most popular reasons for losing weight are either uninspiring or scientifically worthless.
But, for now, let’s begin by setting our feelings, insecurities, assumptions, stories, and beliefs about body fat aside.
You might feel confused. Or defensive. Or saying “Yes, but…”
Please bear with me. Just for a few minutes.
Forget about “thin privilege”. Forget about “fat privilege”.
Forget about personal rights or civic obligations.
Forget about abs and guns and lats and whatever other laundry list of nonsense is now used to describe various body parts.
While you’re at it, forget about whatever other wretchedness the Internet has spawned this week. (Thigh gap? Duck lips? Bikini bridge? Manscaping?)
So, yeah, forget about body image.
Forget about all the big-name medical scares including atherosclerosis, arterial plaque, cardiac arrest, pulmonary hypertension, stroke, all the cancers, diabetes, and metabolic syndrome.
And forget about what some randomly chosen biomarker says.
“My glucose tolerance is good. I’m healthy and fat!”
“My triglycerides are low. I’m healthy and thin!”
“My cholesterol is excellent. I’m healthy and jacked!”
For a moment, let all of that go. (More on why in a second).
Yes, obese people do have the right to be treated with dignity.
Absolutely and certainly.
And, yes, obese people should be supported in efforts to become more healthy outside of weight loss. As we all know, health isn’t a direct function of your weight.
However, the “health at any size” movement goes one step too far in suggesting that obesity is harmless. That it’s not bad for you. That having excess body fat is of no more consequence than wearing a red sweater or driving a Nissan Sentra.
This is simply not true; it contradicts most of the available evidence.
Each of these obscures the real, significant reasons people should consider losing weight.
For example: The mainstream conversation about fatness and health focuses on medical conditions that can kill or disable us. While these make for great headlines, this angle isn’t very compelling.
Why not? Well, imagine that bacon (or broccoli, or some other food) causes a 10 percent increase in some horrible cancer-type disease. Scary, right?
Not when you realize that your chance of dying from that horrible cancer-type thing without bacon (or broccoli) is only 1 in 100,000 (or 0.00001 percent). And that a 10 percent increase from eating bacon (or broccoli) means your chance rises to 1.1 in 100,000 (or 0.000011 percent).
Meh.
Since we’re all going to die anyway, medical scare tactics simply don’t come off as scary (especially when you know what the data really mean). Nor do they motivate change.
The fitness industry, of course, takes another approach.
In fitness it’s all about looking great in a certain type of clothing, or on the beach, or at your high school reunion. And while that can seem inspiring for a minute, it’s not proven to be a sustainable way to achieve long-term weight loss and maintenance.
In the end, the most popular incentives — scary disease statistics and fitness industry vanity trips — aren’t very effective, useful, or scientifically valid ways to promote weight loss.
That’s a huge missed opportunity, because there are much better reasons to lose weight. More pressing, more evidence-based, more quality-of-life focused reasons.
Sadly, they’re not often talked about in the public debate.
(Notice that I said public debate. Scientists and doctors talk about them all the time. They’re well established in research. They just haven’t made it to the public yet).
So let’s talk about them now.
Osteoarthritis is a degenerative joint disease, in which we lose cartilage and gradually destroy the bones of our joints.
Imagine two rocks grinding together and you get the idea of how fun that is.
In my experience, healthy people don’t think much about osteoarthritis because it’s common. Aging makes it more likely. Everyone’s grandma has a twinge of arthritis.
So we think it’s normal.
This hides the degree to which it can be very unpleasant and debilitating.
Like most chronic illnesses, osteoarthritis is a vicious cycle.
The point? Obesity makes it much more likely that you’ll get osteoarthritis.
In one study comparing the heaviest patients to the lightest, the chance of being diagnosed with osteoarthritis in one knee was more than 6 times in the heavy group. For both knees it was almost 18 times.
(Naturally, other studies over the last 20 years have investigated the same relationship. Some estimates are higher, some are lower. But the association between body fat and osteoarthritis has been replicated several times.)
The reason this happens is complicated.
It isn’t just that heavier people put more weight on their joints, and those joints then degrade over time. It’s also that there seems to be a relationship between the presence of excess fat tissue and inflammation.
Thus, osteoarthritis probably comes from a combination of excess joint loading plus the inflammatory chemical and hormonal environment that having too much body fat creates.
Bottom line: One important reason to lose weight is to reduce joint pain and improve your movement. These are are things you can benefit from almost immediately.
Think of what happens when a rockslide blocks a tunnel.
That’s sleep apnea: The upper airway collapses while you sleep, cutting off that oxygen tunnel.
Just so you know, sleep apnea is more than a little snoring.
Sleep apnea means you stop breathing. Over and over and over. As you sleep.
Which is bad.
More body fat means more potential for sleep apnea. This comes from a few combined factors:
While around 25 percent of adults have sleep apnea, 50 percent of obese adults have it.
Even more scary: If you have mild sleep apnea, and you put on weight, the chances of you graduating to moderate or severe sleep apnea are:
(And it’s scariest for children: 46 percent of obese children have sleep apnea, while the typical incidence in children is approximately 3 percent).
So, why is sleep apnea bad?
Sleep is a major regulator of our metabolism. If our sleep is bad, so is our metabolic health.
This means things like elevated inflammation, rapid cell aging and oxidation, and hormonal disruption (and, yes, higher risk for all kinds of nasty chronic diseases in the long term).
Bottom line: Another important reason to lose weight is so that you can sleep better. Not only does this help regulate metabolism, hormone systems, and more. It helps you feel, think and live better right away.
This may sound weird, but it seems that people who struggle with their weight don’t taste food as well.
Wait, what? People who often eat more food can’t taste as well? Exactly.
Why? We’re not sure. We don’t yet know whether excess body fat changes your tastes. Or whether your tastes change your appetite and cause weight gain.
We also don’t know whether this is an issue of:
Here’s what we do know.
People vary in how well and sensitively they can perceive different flavors and textures such as fattiness or sweetness.
One hypothesis is that if we can’t taste as well, we eat more food to compensate.
On the flip side, people with high BMIs seem to avoid bitter foods more, and have a stronger “disgust” response. As it happens, many vegetables are bitter or astringent (think of kale, Brussels sprouts, green peppers, etc.).
So there seems to be a relationship between:
How might this happen?
Animal models are handy here, since we can control their food intake and they don’t seem to care much about food advertising.
So, in animal models:
Put simply, what this could mean is:
The only observation I’ll add is that the foods we consider to be the most responsible for obesity just happen to pander directly to this dysfunction by having aggressively over-sweet, over-salty, over-fatty, etc. flavor profiles.
We eat and eat and eat them, but they never seem to satisfy. It’s a Sisyphean irony.
The good news is that in both humans and rats, tastes are changeable.
This means that losing fat, getting fit, and consistently building healthy habits can actually change how we perceive flavors. In a good way.
(One day, you might just find you like Brussels sprouts after all).
More importantly, when you truly enjoy food, you eat less, but you feel much more satisfied.
Bottom line: Obese people have altered taste perceptions leading to eating more and eating more of the wrong foods. By losing weight you’ll end up craving less high-sugar and high-fat food. You might even enjoy and extra veggie or two.
We tend to think of body fat like an ATM: a place where we deposit or withdraw energy. It isn’t.
Instead, fat is an active endocrine organ. That means it secretes hormones and cytokines (cell signaling molecules).
Hormones and cytokines have effects throughout the body. They “talk” to one another chemically.
Like all things, balance is important. If we have a healthy amount of fat, our hormones and cell signals work properly. If we have too much, things go wrong.
For example, with too much body fat our immune systems get off kilter.
There’s a huge, scary pile of evidence here so let’s keep it simple.
Increased BMI and more body fat is associated with greater risk for several kinds of bacterial infections including:
Why? Too much adipose (fat) tissue can release large amounts of immune chemicals. Over time, this chronic high exposure can interfere with the body’s ability to spot and stop actual outside infections.
Bottom line: Losing body fat can mean a healthier, more responsive, more robust immune system. And that means less colds, fewer infections, and a healthier daily life.
People with a lot of body fat:
Surgery is a risky business for people who are obese.
This is a double whammy because people who struggle with obesity also struggle with more health issues that may require surgery.
So obese people may need surgery… but not be able to get it, or not recover as well when they do.
Pregnancy is a good example of this.
This is aside from other pregnancy complications, which also go up significantly as body fat increases.
Bottom line: Every surgery patient wants a safe and speedy recovery. And every mother wants a safe birth and a thriving, bouncing baby. Having a healthy range of body fat makes those happy outcomes much more likely.
Let’s forget about all the “shoulds”, as in, “You should lose weight because blah blah terrible thing will happen.”
Let’s focus on how awesome life can get when your body is as functional, mobile, and metabolically healthy as it can possibly be.
We’ve noticed a trend in the stories of people who lost a great deal of weight:
They focus on the small blessings and achievements of everyday life.
And they always sound so satisfied.
“Thigh gap” and “healthy at any size” are the two extremes of one problem: an all-or-nothing approach to health and body weight.
Real, lasting changes in diet and lifestyle require a different approach.
Precision Nutrition Coaching clients who achieve the most success come to realize that incremental change serves them best — and, to their surprise, produces immediate improvements in quality of life.
Losing weight isn’t magical. Your life is still your life, regardless.
Yet with a healthy amount of body fat, your life often becomes a little bit easier and better. You’re a little more functional and mobile. A little more able.
So if we talk about fat, let’s not tell people (or ourselves) how to feel. Or how to cheat death.
Keep the focus on positive changes you could see in your life in just a few weeks’ time:
Our Precision Nutrition Coaching program helps give men and women eat, move, and live better in a way that works within the context of their actual lives.
If you’re interested in that, we’d be happy to help you too.
We accept new clients every 6 months, and coaching spots typically sell out in hours.
However, those motivated enough to put themselves on the presale list get to register 24 hours before everyone else. Plus, they receive a big discount at registration.
So put your name on the list below — because, as always, spots are first come, first served, and when they’re gone, they’re gone.
Click here to view the information sources referenced in this article.
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Scroll down to watch us surprise Grand Prize winners Lisa and Spencer and hear how they managed to transform their bodies and lives this year. Also, meet the rest of our January 2016 PN Coaching winners.
Every six months in our Precision Nutrition Coaching Program, we give away $ 125,000 to the men and women who have the best body transformations. (That’s $ 250,000 every year.)
The people you’re about to meet started working with us online in January 2015, and over the course of the past year, they were able to completely transform how they look and feel. They lost weight, gained muscle, boosted their health, and inspired their friends and family.
There were no diets, fads, or crazy workout routines involved in their transformations.
Instead, each person followed Precision Nutrition’s effective 12-month nutrition and exercise plan, stayed consistent with our online coaching platform, and received accountability and support from a dedicated PN coach.
Lost 54.1 lbs and 48.7 total inches!
At 39, Lisa had everything that was supposed to make up a great life: a home, a loving husband, and two beautiful kids.
But she was far from happy.
50 pounds overweight, overly-stressed, and in constant need of muscle relaxants to help her lower back pain, Lisa was at a low point in her life.
“I wore sweats all the time because they were the only thing that fit. I beat myself up every time I looked in my closet for something to wear. God forbid we had to go somewhere nice.”
Lisa knew that she needed to put herself first and find a balance. Not just for her, but for her family, too.
Click play on the video below to hear her story — and watch her reaction as we surprise her with a check for $ 25,000.
Want to get results like Lisa? Learn more about the Precision Nutrition Coaching Program for Women.
Lost 56.3 lbs and 32.5 total inches!
Spencer knew what he was doing. He worked out a few times per week, lifting weights, and doing cardio. But like lots of guys, he had a hard time staying consistent with his nutrition.
“Physically, I was a mess. I was frustrated with my jean size and hated dressing up. I looked like crap. I’d have beers and drown myself on the weekends to try and forget it.”
He wanted to look in the mirror and feel proud of the reflection looking back — but he still had a long way to go.
Click play on the the video below to hear how Spencer found his focus and took control of his health and fitness.
Want to get results like Spencer? Learn more about the Precision Nutrition Coaching Program for Men.
Heather
$ 10,000 Women’s Winner:
Age: 41 years
Weight Lost: 38.2 lbs (172.5 lbs to 134.3 lbs)
Total inches lost: 25.6″ (223.2″ to 197.6″)
I learned it’s about progress, not perfection. Do what you can, with what you have, where you are. This carried me through an all-inclusive Mexican vacation, a week in wine country, and a beyond crazy year at work.
– Heather
Pam
$ 10,000 Women’s Winner:
Age: 53 years
Weight Lost: 35 lbs (169.3 lbs to 134.3 lbs)
Total inches lost: 32″ (224.6″ to 192.6″)
After struggling with overeating, I learned to heal my relationship with food and discovered the joys of living an active lifestyle. One of the first things that clicked for me is the idea that ‘75% consistency equals great transformation.’ I took that to heart early on and it guided my behavior and led to life-changing results.
– Pam
Daphna
$ 2,500 Women’s Winner:
Age: 48 years
Weight Lost: 76 lbs (231 lbs to 155 lbs)
Total inches lost: 61.3″ (266.8″ to 205.5″)
In the year of PN coaching, I have lost 76 pounds, am down to my lowest adult weight ever from my highest adult weight ever, lowered my cholesterol to a healthy level, and achieved great feats of physical strength, flexibility, and endurance. I was thrilled to have a progressive strength training programming that I could stick to, and now personal trainers at the gym who hounded me to sign up for their services stop me and ask me what my secret is.
– Daphna
Kimberly
$ 2,500 Women’s Winner:
Age: 35 years
Weight Lost: 39.3 lbs (209.6 lbs to 170.3 lbs)
Total inches lost: 32.3″ (237″ to 204.7″)
The greatest gift PN has given me is the deprogramming of all the mental rubbish and anguish that comes from years of trying to lose weight and battling emotional eating. I now have a little mini coach sitting on my shoulder telling me I’m doing great, no matter what.
– Kimberly
Marg
$ 2,500 Women’s Winner:
Age: 64 years
Weight Lost: 18.2 lbs (163.2 lbs to 145 lbs)
Total inches lost: 18.4″ (214″ to 195.6″)
The Precision Nutrition Program has been nothing short of miraculous for me. I have spent four decades of my life not understanding how to eat and live. And I have spent those same four decades on every variety of programs and diets. This PN Program has taken me along a path I did not know existed. Every change I made was my own choice. Nothing is ‘bad’, and the changes are so small and incremental that they have stayed with me. I have felt such a powerful sense of pride and accomplishment.
– Marg
Judy
$ 2,500 Women’s Winner:
Age: 27 years
Weight Lost: 38 lbs (210 lbs to 172 lbs)
Total inches lost: 38.8″ (247.8″ to 209″)
Being a returning client, I really learned that it’s about making lasting changes. PN taught me how to go through every seasonal challenge, sickness, struggles, injuries and stressors and still make progress on what’s important to me. I’m now stronger and more confident… but the biggest thing is that I learned its OK to put myself first sometimes.
– Judy
Marieke
$ 1,250 Women’s Winner:
Age: 38 years
Weight Lost: 53.8 lbs (285.8 lbs to 232 lbs)
Total inches lost: 20.9″ (289″ to 268.1″)
Weeks before the start of Precision Nutrition Coaching, I stood in a grocery store and felt hopeless. I didn’t believe I could ever become someone who wanted to eat nutritious food. Precision Nutrition has made me a believer.
– Marieke
Karen
$ 1,250 Women’s Winner:
Age: 48 years
Weight Lost: 22.2 lbs (172 lbs to 149.8 lbs)
Total inches lost: 10″ (221″ to 211″)
My year of PN Coaching: Growing confidence through slow steady habit practice and positive change. Joyful freedom from the all-or-nothing eating-taskmaster. New discoveries of my strength/capacity
– Karen
Jen
$ 1,250 Women’s Winner:
Age: 34 years
Weight Lost: 15.4 lbs (159 lbs to 143.6 lbs)
Total inches lost: 18.7″ (213.4″ to 194.7″)
The successes I have achieved during this year in PN have included many positive ‘inside’ changes in addition to a leaner, stronger, more capable body. For the first time in my life, I am proud of my physical appearance, athleticism, and commitment to a healthier me. A place the old me would only be in her wildest dreams.
– Jen
Marguerite
$ 1,250 Women’s Winner:
Age: 38 years
Weight Lost: 47.1 lbs (222.2 lbs to 175.1 lbs)
Total inches lost: 52.9″ (261.8″ to 208.9″)
The best thing about Precision Nutrition is that it’s given me the insight to determine what my goals really are, the tools to get there, and the self-confidence to believe I’ll succeed. The weight loss is just a bonus!
– Marguerite
Bonnie
$ 1,250 Women’s Winner:
Age: 50 years
Weight Lost: 14.7 lbs (135 lbs to 120.3 lbs)
Total inches lost: 25.5″ (206.3″ to 180.8″)
Precision Nutrition Coaching has laid the foundation for me to better take on life’s challenges and have rich, rewarding experiences. It’s helped me turn ‘someday’ into everyday.
– Bonnie
Audrey
$ 1,250 Women’s Winner:
Age: 43 years
Weight Lost: 14 lbs (151 lbs to 137 lbs)
Total inches lost: 19″ (221.4″ to 202.4″)
I’ve lost 15 lbs this year, and while that number doesn’t seem that dramatic, my body (and outlook) have changed in more ways than the 15 lbs alone would indicate. I am loving my perfectly imperfect body.
– Audrey
Lori
$ 1,250 Women’s Winner:
Age: 55 years
Weight Lost: 40.4 lbs (207 lbs to 166.6 lbs)
Total inches lost: 30.7″ (251.5″ to 220.8″)
PN Coaching has been life-changing as my relationship with food is now one of eating to live versus living to eat. I have accomplished so much growth in lifestyle habits – strength physically and confidence in my path ahead. PN Coaching has given me the tools, knowledge, habits and confidence that I am a strong, lean, healthy, and fit person now and into the future because I have accomplished a change in my lifestyle not just done ‘a program.’
– Lori
Nora
$ 1,250 Women’s Winner:
Age: 36 years
Weight Lost: 31.6 lbs (175.8 lbs to 144.2 lbs)
Total inches lost: 26.8″ (226″ to 199.2″)
I mostly signed up for PN to work on eating healthier. What I learned instead was to treat myself, my body and my mind well. Now I feel physically and emotionally transformed. Losing 30lbs in the process was merely a side effect.
– Nora
John
$ 10,000 Men’s Winner:
Age: 38 years
Weight Lost: 63 lbs (221 lbs to 158 lbs)
Total inches lost: 40.6″ (256.1″ to 215.5″)
I am extremely pleased with the weight I’ve lost over the course of this year’s PN Coaching program, but what I’ve gained on the inside is even more exciting. I’ve learned to become more connected to both my body and mind, to effectively manage stress, and to overcome challenges and recover from setbacks. Not only am I more happy with how I look, but I also FEEL better physically, and have a more positive attitude!
– John
Dale
$ 10,000 Men’s Winner:
Age: 46 years
Weight Lost: 37 lbs (226 lbs to 189 lbs)
Total inches lost: 12.1″ (249.3″ to 237.2″)
I feel confident in making good choices, in living a healthy and happy lifestyle, and confident in who I am and what I am capable of. Even though I had already been a CEO and a CEO coach for years, I often struggled to feel like I belong. Now there is no boardroom or leader or situation that I don’t feel a comfortable and easy match for.
– Dale
Michael
$ 2,500 Men’s Winner:
Age: 50 years
Weight Lost: 25.2 lbs (169.8 lbs to 144.6 lbs)
Total inches lost: 15.4″ (229.4″ to 214″)
Precision Nutrition did awesome things for my wife, so I knew what to expect, but I thought I would just make some improvements in my workouts, nutrition, and habits, and call it good. But my PN journey exceeded all my expectations: at 50 years old, I look better than I ever have (and feel better too), thanks to the principles PN teaches, the advice of my coaches, and the support of my peers.
– Michael
Owen
$ 2,500 Men’s Winner:
Age: 45 years
Weight Lost: 67 lbs (236 lbs to 169 lbs)
Total inches lost: 42.1″ (261.7″ to 219.6″)
PN is life-changing in every imaginable way. There’s no comparison between who I am today and who I was back at the beginning. Everything has changed for me; my wardrobe, my fitness, my enjoyment of life and especially my outlook and inner peace; I also look completely different, which shocks those who haven’t seen me for a while!
– Owen
Jess
$ 2,500 Men’s Winner:
Age: 28 years
Weight Lost: 58.8 lbs (214.9 lbs to 156.1 lbs)
Total inches lost: 49.1″ (262.4″ to 213.3″)
PN has altered my approach in ways that I cannot fully describe on paper. It has changed my life and given me sustainable habits that I can use for any situation and/or duration. They turned my nightmare (over 260 pounds) into a dream (single digit body fat and under 160 pounds).
– Jess
Bryant
$ 2,500 Men’s Winner:
Age: 32 years
Weight Lost: 39.4 lbs (210.8 lbs to 171.4 lbs)
Total inches lost: 27.5″ (237.2″ to 209.7″)
The biggest thing I’ve learned is to accept setbacks and recognize that they are not the end of the world, to use them as learning experiences and to examine them for their underlying motivations. It is never too late to start again.
– Bryant
Steve
$ 1,250 Men’s Winner:
Age: 28 years
Weight Gained: 19.6 lbs (159 lbs to 178.6 lbs)
Total inches gained: 10.2″ (210.7″ to 220.9″)
I went into PN expecting to come out with better knowledge of nutrition and working out. While I gained both of these, the biggest thing I took away with PN is confidence. After a lifetime of people “skinny shaming” me, it feels damn good to put on muscle mass. It changed the way I look at myself. It adds a certain level of confidence I didn’t have before.
– Steve
Charles
$ 1,250 Men’s Winner:
Age: 25 years
Weight Lost: 80.2 lbs (356.4 lbs to 276.2 lbs)
Total inches lost: 45.1″ (300.8″ to 255.7″)
Over the course of one year Precision Nutrition coaching has helped me change my all or nothing approach to fitness and nutrition. By encouraging me to take small daily actions towards my goals the PN program has helped me make healthy new habits a daily reality. I feel that I have been given my life back and I believe I have been given the tools to continue to strive for progress rather than perfection.
– Charles
Kjetil
$ 1,250 Men’s Winner:
Age: 28 years
Weight Lost: 38.5 lbs (199.1 lbs to 160.6 lbs)
Total inches lost: 24.3″ (236.2″ to 211.9″)
For me the biggest impact this year, is not the fact I`ve lost a ton of weight and started eating better, but the fact that I`ve changed the way I view the world. I changed careers during the year and started my own successful, health and fitness business. Its something that’s only been in my dreams. I feel the program and my coach have made me open my eyes and realized that anything is possible.
– Kjetil
Fred
$ 1,250 Men’s Winner:
Age: 70 years
Weight Lost: 44.7 lbs (267.7 lbs to 223 lbs)
Total inches lost: 22.7″ (272.5″ to 249.8″)
A year ago I had trouble picking a golf ball out of the cup, had knee pain before I finished 18 holes of golf and was reluctant to dance with my wife. I imagined the mirror laughing when I got out of the shower and had a body like Santa. After a year of PN I am almost at my school graduation weight, dance with wife and play pain free golf except when I look at the score. None of this would have happened without my PN coach who gave me solid alternatives when I was struggling and that magic ingredient — encouragement!
– Fred
To view all the men’s and women’s finalists from the January 2015 Coaching Program, click one of the links below.
To view all the men’s and women’s finalists from all of our Precision Nutrition Coaching programs, click one of the links below.
Of course, if you’re interested in working toward a body or health transformation of your own, consider joining our next Precision Nutrition Coaching group. We’re opening up a few spots in the coming weeks.
Twice per year we accept new clients in our Precision Nutrition Coaching program, where we coach men and women to help them eat better, move more often, and improve their health.
The results, to date, have been nothing short of remarkable. Over 450,000 pounds of fat lost, and over 35,000 lives changed in the process.
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The low-key sport provides not only a test of dexterity and eye-hand coordination but also a demanding workout.
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WSJ.com: What’s Your Workout
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Hockey places extraordinary demands on the legs, and players can benefit from yoga moves that loosen and strengthen the quads, glutes, core and lower back.
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WSJ.com: What’s Your Workout
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