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  • How Much Should I Eat? - Calorie Calculator

    How Much Should I Eat? - Calorie Calculator

    How much should you eat? Well, it depends. It depends on your:
    activity level
    goal (lose weight, maintain, gain) There's a formula that puts those things together, and we made this calculator so you can easily find out how much you should eat on a daily basis to reach your goals. Hit the button below to calculate your daily energy needs and make progress toward your goals. Calculate my daily calorie needs This calculator will give you:
    your daily calorie needs based on your goal to lose, maintain, or gain weight
    recommended calories per meal (based on 3 meals/day)
    recommended calories ....

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  • 5 Tips for Eating Healthy While Traveling

    5 Tips for Eating Healthy While Traveling

    This entry was posted on August 17, 2018 by Will Grumke When you think about eating while traveling, there is a good chance you feel anxious … worried… confused… and maybe even a little defeated due to the fear of “ruining your diet.” Well, I’m not sure if this is good news or bad news… but it’s the truth, you’re not alone. Most people have experienced anxiety and stress when figuring out how to stick to their nutrition plan while traveling.
    But don’t worry, just like in your normal life, you are in control of what you put into your body
    so the fact you are traveling does ....

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    Everyone understands that protein is important for working out. But do you know when’s the best time to take protein? Should you take a protein before a workout or after a workout? In this article, we’ll give a brief introduction on protein and the types of protein that are available. I’ll also try to help give you a better idea ofif you should take protein before or after a workout.

    Protein is one of the three macronutrients all humans need. The other two macronutrients are fats and carbohydrates. Whereas carbs give you energy and fat helps protect cells and nerves ( as well as give you energy ), protein helps repair and build your body. ....

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  • Are Bananas Actually Healthy?

    Are Bananas Actually Healthy?

    Are bananas actually healthy? A question I get on a regular basis: Are bananas actually healthy? The answer: Absolutely.
    This fruit has gotten a bad rap for being high in sugar and calories
    compared to other fruits. Yes, a large banana contains about 120 calories
    and 17 grams of sugar
    , but when limiting sugars in your diet, you want to limit added sugars
    like those found in soda, baked goods, and candy. I promise you're not going to get fat
    from eating too many bananas. Bananas are actually healthy. They contain about 490mg of potassium
    (in a large banana), an electrolyte that governs heart rate
    and nerve and muscle function
    . And, they contain about 15% of your daily fiber ....

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    We’ve all heard the saying before, “ You are what you eat. ” But what does that mean? It means that the food we eat plays an important role in our health, and our bodies’ well-being depends on us eating right. That even includes what we eat before a workout . In this article, we’ll explain why it’s beneficial to eat before working out, what to eat before a workout, what supplements to use, and we’ll even talk about the importance of hydration.

    You eat before working out for the same reasons you take certain supplements. You take them so you can have more energy, prevent muscle catabolism, and ....

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    There are a lot of people out there looking to lose weight. In this article, we’ll explain how much weight you can lose in a month , the difference between fast weight loss and sustainable weight loss , and some tips for losing weight the right way. HOW MUCH WEIGHT CAN YOU LOSE IN A MONTH
    You might be wondering how much weight you can lose in a month. The answer is, it depends. It depends on your genetics, your eating habits, how much weight you want to lose compared to your current body weight, and your activity level.
    Each of these variables is going to play a role in weight loss and not all of them are going to be equally important to everyone. For example, an obese ....

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  • 6 Tips For Better Sleep

    6 Tips For Better Sleep

    Scientists are still uncovering the many ways poor quality sleep can impact you
    , but it certainly is much more than just stumbling your way through the day. For example, a number of studies have reported changes to key hormones levels and recently how many calories your body burns the day after an ‘all-nighter’. For example, large studies over the course of several years regularly show that decreases in how much you sleep each night can progressively increase your risk of developing obesity
    and diabetes-related complications [1, 2]. One of the greatest examples of this found that women who sleep less than five hours per night had the highest body weights of women in the ....

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  • 3 Simple Rules for Clean Eating

    3 Simple Rules for Clean Eating

    3 Simple Rules for Clean Eating🥦 🍎 Clean eating can sound intimidating
    but is actually quite a simple concept! Rather than revolving around the idea of ingesting more or less of specific things (for instance, fewer calories or higher fat), the idea is just about being mindful
    of your food's pathway to your plate. 1. Eat Whole Foods
    At its simplest, clean eating means eating whole foods, or those that are not processed or refined, making them as close to their natural form as possible. It's about eating more of the healthiest options in each of the food groups & eating less of the not-so-healthy ones. That means embracing whole foods like vegetables, fruits, whole grains, lean ....

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  • Tactical Emergency Casualty Care Seminar

    Accidents happen. I’m talking car accidents, gun range and hunting accidents, and children seriously injuring themselves. Not to mention the tragic shooting in Las Vegas, stabbings in Europe or this new trend of using vehicles as weapons. Shit happens. And even if blood and gore make you a little queasy, your loved one, or even a complete stranger, might need you to take action and save their life. That’s where emergency wound care comes into play. You don’t have to be a doctor to know how to stop bleeding or to clear an airway, but you DO need training. Tactical Emergency Casualty Care Tactical Emergency Casualty Care is a course being offered ONE TIME in the St. ....

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  • Active Shooter Workshop Coming SOON!

    In this unforgettable, intense and FUN training, you will learn how to deal with an armed assailant who is actively shooting in various environments. Know when to run, to hide, to barricade or to fight back. Are you prepared? Join the XKM crew on November 4th & 5th, and put your survival skills to the test. Should You Be Worried About An Active Shooter? Most people will never experience an active shooter situation. We wish we could say that no one ever will, but someone, somewhere, will have to face that nightmare. And we believe it’s better to know what to do and not need it, then to need it and not know it! So What Exactly Is An Active Shooter? An active ....

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