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The Fit Files

The "Fat Burning" Zone

People looking to lose weight often think that long sessions of cardiovascular exercise are the best way to spur weight loss and jumpstart their way to health. Treadmills and ellipticals adorned with charts that display the...

Get Real & Heel

On a Sunday afternoon last September, I was bartending at Linda’s Bar & Grill when a couple walked in. The woman was clad in a Susan G Komen shirt and hat, she and her friend had stopped by to grab some food and watch the...

Cardiac & Pulmonary Rehabilitation: More Than Just Exercise

Today I’m writing on a subject I know extremely well. As someone who has worked as an exercise physiologist in cardiac and pulmonary rehab at both UNC and Durham Regional Hospital, I have a lot of first-hand experience.  Chances...

Don’t Blame Lactic Acid For Your Sore Muscles

I’m willing to bet that anyone reading this article has experienced muscle soreness in his or her life. Any time your muscles are placed under a new stress that they have not been prepared for, the result will be soreness. For...


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Tabata Training

In previous articles, I have touched briefly on the Tabata Protocol and how you can incorporate it into your routine. Today, I will go into more detail and explain the benefits of this relatively new method of training. In 1996,...

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Body Composition

At its most basic level, body composition refers to the amount of fat, muscle and bone mass that make up your total body weight. Measuring body composition can range from the very simple, like the standard Body Mass Index (BMI)...

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Understanding Blood Pressure

Blood pressure (BP) is defined as the force of the blood against the walls of the arteries, and is measured via two numbers. The top number, also called the systolic, refers to the pressure when the heart is contracting, while...

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No Gym? No Problem!

One of the top reasons why people don’t exercise is that they don’t have enough time to go to the gym. Between driving there, working out, showering and driving home, it can be a time-consuming process. However, just because you...

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Stretching 101

Although an important part of healthy lifestyle, stretching is often one of the more neglected part of a person’s fitness routine. Stretching, when done properly, can increase flexibility, range of motion, improve athletic...

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Exercise Is Medicine

Today’s article talks about the Exercise is Medicine (EIM) initiative, their website can be found at If you were to survey a few of your friends about why they exercise, you’d probably hear the...

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The SAID Principle And You

One of the first things I learned as an undergraduate student while studying exercise science was the SAID Principle, which stands for Specific Adaptations to Imposed Demands. SAID is the basis for all training programs,...

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The Bulking Up Myth

or: ‘Why Women Shouldn’t Be Afraid To Train With Weights’… “I don’t lift weights because I don’t want to get bulky.” I’ve heard this phrase too many times to count from my female...

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