It's still an open question, but there is no question that ALA represents a dietary difference between the sexes. For women, it's a healthful fat. For men with heart disease or major cardiac risk factors, it may also be a good choice — but men with more reason to worry about prostate cancer should probably get their omega-3s from fish and their vegetable fats largely from olive oil.


Jennifer Ann found her love for fitness 4 years ago through group fitness classes. She has always been passionate about helping others, so becoming a cycle instructor helps fuel that passion. A native of a small northeast Texas town, Jennifer Ann now lives in Bryan with her husband. She works at the Texas A&M Career Center and is a PhD student. When not at the gym or at work, you can find her enjoying a good Netflix binge, spending time with her loved ones, and attending Aggie sporting events! Jennifer is a certified cycling instructor through cycling fusion.
If motivation is your hang-up, change your exercise routine every 14 days. A University of Florida study discovered that people who modified their workouts twice a month were more likely than to stick to their plans compared to those who changed their regimens whenever they wanted to. Boredom didn’t appear to be a factor; it seems people simply enjoyed the variety more.
The new guidelines encourage eating more nutrient-dense food and beverages. Many of us consume too many calories from solid fats, added sugar and refined grains. The guidelines promote a diet that emphasizes vegetables, fruits, whole grains, fat-free or low-fat dairy products, seafood, lean meat and poultry, eggs, beans and peas, and nuts and seeds.
Group Fitness at MPOWER Fitness is functional fitness.  Our classes are designed to train and develop your muscles to participate in everyday activities, such as carrying your groceries or playing a game of soccer with your kids.  Our classes and bootcamps are specifically programmed (nothing is pre-choreographed) to contain exercises that tend to be multi-joint, multi-muscle movements.  We believe that this type of training, correctly applied, make your everyday actives so much easier and will improve your quality of life.
Omega-3 fatty acids — essential to health and happiness, reviewed by Dr. Mary James, MD. From conception to old age, every cell in our bodies needs omega-3’s. Learn how omega-3 fatty acids benefit every body system — from the brain to the heart, breast, bones, colon, skin and more, this is one nutrient that can make all the difference to our health, our happiness, and — perhaps best of all — our longevity.
Calcium may even be harmful for men, at least in large amounts. The worry is prostate cancer, and two Harvard studies have raised the alarm. In 1998, the Health Professionals Follow-up Study found that a high consumption of calcium from food or supplements was linked to an increased risk of advanced prostate cancer. The risk was greatest in men who got more than 2,000 mg a day. More recently, the U.S. Physicians' Health Study reported that a high consumption of calcium from dairy products appeared to increase a man's risk of prostate cancer by up to 37%. A study from the Fred Hutchinson Cancer Research Center in Seattle also found a link between calcium and advanced prostate cancer.

Don't take dramatic steps alone. You need to work closely with an experienced health care professional to lose weight, particularly if you have other medical problems, plan to lose more than 15 to 20 pounds or take medication on a regular basis. An initial checkup can identify conditions that might be affected by dieting and weight loss. Make sure you find out how much experience your health care professional has dealing with nutrition. It's not always well covered in medical schools. You may want to talk to a registered dietitian before embarking on a diet.
Instinct may tell you to slow down when running in wintery conditions, but the secret to not slipping is actually to speed up and shorten your stride. Aim to have each foot strike the ground 90 times per minute, says Terry Chiplin, owner of Active at Altitude, a Colorado-based facility for endurance athletes. This high cadence helps ensure that each foot lands beneath the center of your weight rather than ahead of it, which can throw off your balance on slick terrain. 
SOURCES: Elaine Turner, PhD, RD, associate professor, department of Food Science and Human Nutrition, University of Florida, Gainesville. Sharon B. Spalding, MEd, CSCS, professor, physical education and health; and associate director, Virginia Women's Institute for Leadership, Mary Baldwin College Staunton, Va. American Dietetic Association web site. Institute of Medicine at the National Academies web site.
You should eat a healthful, well-balanced diet during pregnancy. However, you should avoid certain foods, including raw or undercooked fish, poultry and meat; raw or partially cooked eggs or foods containing raw eggs; unpasteurized juices; raw sprouts; unpasteurized milk products; and some soft cheeses (cream cheese is OK). Avoid deli meats and frankfurters unless they have been reheated to steaming hot before eating. To prevent food-borne illnesses, take the following precautions:
Before you convince yourself that you’re too busy to mediate, consider this: “Adding mediation to your daily fitness routine can be a crucial part of body transformation,” says Mark Fisher, founder of Mark Fisher Fitness in NYC. Find five to 10 minutes once or twice a day to focus on your breath, he suggests. “Taking the time to do this can help your body and brain de-stress and recover better from all your hard work at the gym and the office.”
Eat healthy fats. According to the American Heart Association, women should get at least five to 10 percent of total daily calories from omega-6 fatty acids (equal to 12 to 20 grams), and between 0.5 and 3 grams of omega-3 fatty acids, depending on individual risk for heart disease. Good sources of omega-6 fatty acids include sunflower, safflower, corn, cottonseed and soybean oils. And good sources of omega-3 fatty acids include fatty fish, tofu and other forms of soybeans, canola, walnuts, flaxseed, and their oils. Talk with your health care professional about how much of these beneficial oils you should be getting, how you can best incorporate them into your diet and whether or not you should be taking them in supplement form.
Not everyone who is underweight suffers from an eating disorder, but anorexia and bulimia are serious health problems in this country; an estimated 500,000 women suffer from anorexia, and 1 to 2 million women struggle with bulimia. Women with anorexia nervosa starve themselves and/or exercise excessively, losing anywhere from 15 percent to 60 percent of their normal body weight. Some die. Women with bulimia nervosa binge on large quantities of food—up to 20,000 calories at one time—and then try to get rid of the excess calories. Some purge by inducing vomiting, abusing laxatives and diuretics or by taking enemas. Others fast or exercise to extremes.
Downloading that new weight-loss app may not be as beneficial as you think. A study published in American Journal of Preventive Medicine rated the top 30 weight-loss apps using criteria set by the Centers for Disease Control and Prevention’s Diabetes Prevention Plan, which consists of 20 behavior-based strategies, including willpower control, problem solving, stress reduction, motivation, and relapse prevention. Twenty-eight of the programs offered 25 percent or fewer of these essential tummy-trimming tactics. If you’re into tech, use your apps to log food and share your progress on social networks, but don't rely on either too heavily to make lasting lifestyle changes. 
Omega-3 fatty acids are essential for the neurological and early visual development of your baby and for making breast milk after birth. Aim for two weekly servings of cold water fish such as salmon, tuna, sardines, herring, or anchovies. Sardines are widely considered the safest and most sustainable fish to eat, while seaweed is a rich vegetarian source of Omega-3s.
Poor nutrition may be one of the easiest conditions to self-diagnose. Look at the food pyramid and the suggested servings. Look at your diet. Are you getting the recommended daily amounts of fruits and vegetables? Enough calcium? Read the labels and compare what you eat to what you need. You may discover that even if your weight is ideal, you are not getting enough nutrition.

Hey Everyone! My name is Courtney Roberts and my husband and I recently moved to College Station. My husband works for Cellucor and is a proud Texas A&M Aggie Alum. I, on the other hand, am a LSU graduate, so the SEC rivalry is alive and well at our house! Before moving to College Station, I was a 2nd grade teacher for 7 years in The Woodlands. I got into biking and cycling about 9 years ago when my Mom was diagnosed with MS. My family became very involved in participating in the BP MS150 and bringing awareness to the illness. When Ashley gave me the opportunity to teach cycling classes, I jumped on the chance! When I am not cycling, I enjoy cooking, watching football, and hanging out with my dogs Beaux and Baleigh.


Don't take dramatic steps alone. You need to work closely with an experienced health care professional to lose weight, particularly if you have other medical problems, plan to lose more than 15 to 20 pounds or take medication on a regular basis. An initial checkup can identify conditions that might be affected by dieting and weight loss. Make sure you find out how much experience your health care professional has dealing with nutrition. It's not always well covered in medical schools. You may want to talk to a registered dietitian before embarking on a diet.

Research has consistently shown that the elliptical, although easiest on joints, is worse than the treadmill, stationary bicycle, and rowing machine (not to mention activities such as swimming and intense hiking) when it comes to elevating heart rate and burning body fat. This is due to the fact that movement on these machines relies heavily on momentum and not resistance or the propelling of one's bodyweight. All these months of elliptical training has yielded mediocre results, and now you know why.


Howdy! My name is Amanda. I am a South Texas native and came to College Station to attend Texas A&M University. I received my B.S. in Animal Science and Business Management in 2012. I fell in love with the city and decided I would call it home. I currently co-own Claws and Paws At Home Pet Care and am a Practice Manager at a local veterinary hospital. I became a fitness enthusiast during my journey to lose 70+ lbs. I accomplished this goal through group fitness classes, boot camps, cycling, running clubs and dance. My decision to teach is fueled by my goal to empower others on their fitness journey. I believe in a strong support system and hope to provide that as a fitness instructor. In my down time, I enjoy spending time with my loved ones, running obstacle races and fishing.

Iron: Iron, too, remains a critical nutrient. Adult women between the ages of 19 and 50 need 18 mg a day. Pregnant women should shoot for 27 mg a day. “The volume of blood almost doubles when women are pregnant, which dramatically increases the demand for iron,” Schwartz tells WebMD. After delivery, lactating women need far less iron, only about 9 mg, because they are no longer menstruating. But as soon as women stop breast-feeding, they should return to 18 mg a day.
It's still an open question, but there is no question that ALA represents a dietary difference between the sexes. For women, it's a healthful fat. For men with heart disease or major cardiac risk factors, it may also be a good choice — but men with more reason to worry about prostate cancer should probably get their omega-3s from fish and their vegetable fats largely from olive oil.
In the past, women have often tried to make up deficits in their diet though the use of vitamins and supplements. However, while supplements can be a useful safeguard against occasional nutrient shortfalls, they can’t compensate for an unbalanced or unhealthy diet. To ensure you get all the nutrients you need from the food you eat, try to aim for a diet rich in fruit, vegetables, quality protein, healthy fats, and low in processed, fried, and sugary foods.
You should consume only 25 percent to 35 percent of your total calories per day from fat, with a significant portion from good fats like omega-3 and omega-6 fatty acids. According to the American Heart Association, women should get at least five to 10 percent of their total daily calories from omega-6 fatty acids (equal to 12 to 20 grams), and anywhere from 0.5 to 3 grams of omega-3 fatty acids, depending on individual risk for heart disease.
Marina Rae Parker grew up in College Station, TX and has been pursuing her love of dance since she was three through competitive dance in a variety of styles. Marina has always loved teaching and has been assisting dance classes since she was eleven. She decided to continue her dancing career at Sam Houston State University and graduated with honors in May 2015 with a Bachelor of Fine Arts in Dance and a minor in General Business. While in college, Marina had the opportunity to learn Creative Movement and has taught at Gibbs Elementary Preschool, Sam Houston State University and now teaches at Holy Cross Learning Center. Marina was also a member and officer of Chi Tau Epsilon Dance Honor Society and had the opportunity to take numerous master classes from a number of distinguished guests. Marina wanted to continue to use her dance training in some form after graduating and had the opportunity to do so through Barre Fitness. She wanted to learn and teach Barre because of the one-of-a-kind work out it gives each individual, while also using some ballet technique and dance related terms and movement. MPOWER provided the chance to fulfill the need of teaching, while also providing a friendly, supportive environment to do so. Marina looks forward to teaching and growing in Barre Fitness with the full support of everyone at MPOWER Fitness. In her spare time Marina enjoys reading many books, going to the movies, playing board games with the family and hanging out with friends.
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