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What “Natural Flavors” Really Means on Ingredient Labels

What “Natural Flavors” Really Means on Ingredient Labels What You Need to Know If you’ve ever read the ingredients list on your favorite snack or beverage, you’ve likely come across the term “natural flavors.” It sounds harmless—even beneficial, as it evokes thoughts of fresh fruits, herbs, and other wholesome ingredients. But what does “natural flavors” actually mean? Despite its seemingly healthy connotation, natural flavors can be much more complex and, in some cases, misleading. In this article, we’ll dive into what “natural flavors” really means, how these ingredients are created, and ....
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Stop Counting Calories, Start Counting Chemicals

Stop Counting Calories, Start Counting Chemicals How the Chemicals in Your Food Are Holding You Back In the quest to lose weight and feel better, many people focus almost exclusively on counting calories. The logic seems simple: eat fewer calories than you burn, and the weight will come off. But here’s the problem—while low-calorie diets can help you shed pounds, they often leave you feeling tired, deprived, and unhealthy. Even worse, many of the low-calorie, processed foods marketed as “diet-friendly” are packed with harmful chemicals that disrupt your body’s natural processes. The truth is, it’s time to stop obsessing over ....
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The Hidden Dangers of Seed Oils

The Hidden Dangers of Seed Oils How They’re Everywhere and Damaging Your Health In today’s modern diet, seed oils are everywhere. From packaged snacks and frozen meals to salad dressings and restaurant foods, these oils have become a staple in the food industry. While they may seem harmless at first glance, seed oils like canola, soybean, corn, and sunflower oil can have serious long-term effects on your health. Despite being marketed as "heart-healthy" and commonly used for their affordability, these oils are wreaking havoc on the human body, contributing to chronic inflammation, obesity, heart disease, and even more serious conditions. In this article, ....
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Eating the Rainbow: The Benefits of a Colorful, Seasonal Diet

Eating the Rainbow: The Benefits of a Colorful, Seasonal Diet You've probably heard the advice to "eat the rainbow" when it comes to fruits and vegetables, but what does that really mean? And how does adjusting your diet to include foods that are in season further enhance the benefits of eating a variety of colorful, nutrient-rich foods? In this blog, we'll explore the science behind "eating the rainbow," the nutritional advantages of consuming foods of various colors, and the added benefits of focusing on seasonal produce. Not only can this approach improve your health, but it also supports sustainability and can even make your meals more enjoyable. The Power of Color: ....
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The Legacy Warm-Up:

The Legacy Warm-Up: Setting the Foundation for Effective, Injury-Free Workouts At Legacy Personal Training, we approach warm-ups very differently than most. In many gyms, it’s common to see trainers have their clients jump on a rower, treadmill, or bike for five minutes to "get the blood flowing" before diving straight into a workout. While this kind of aerobic activity will indeed increase heart rate and warm up the muscles, it’s far from an optimal way to prepare for an effective workout. A proper warm-up should go beyond simply getting the heart rate up—it should prime the specific muscles and movements you’ll be using during your workout, ....
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How to Get Long, Lean Looking Muscles

How to Get Long, Lean Looking Muscles Introduction One of the most common requests we hear from clients at Legacy Personal Training is, "I want to build long, lean muscles, but I don’t want to get bulky." It’s a goal that sounds appealing, but here’s the truth: there’s no such thing as a "long, lean muscle." Muscle is muscle, and how it appears—whether lean or bulky—is primarily a function of body fat percentage and training goals. In this article, we’ll break down the science of muscle tissue, debunk the myths around building bulky muscles, and explain why women don’t have to fear getting too muscular by accident. What is ....
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The Microbiome and Metabolic Health

The Microbiome and Metabolic Health How Your Gut Impacts Your Ability to Lose Weight In recent years, the term "microbiome" has gained significant attention in the health and wellness community, and for good reason. The human microbiome, particularly the gut microbiome, plays a crucial role in many aspects of our health, including digestion, immune function, and even mental well-being. One of the most intriguing areas of research is how the microbiome impacts metabolic health, specifically its influence on weight loss. This article will explore the connection between the gut microbiome and metabolism, shedding light on how the balance of bacteria in your gut can affect ....
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How Often Should You Change-Up Your Workout Routine?

How Often Should You Change-Up Your Workout Routine? One of the most common mistakes people make is sticking to the same workout routine for too long. While it’s understandable to find comfort in familiarity, this approach often leads to a frustrating plateau where progress stalls. To continually see results and avoid burnout, it’s essential to understand and implement the concept of periodization—a structured approach to training that varies the intensity, volume, and type of exercises over time. This article will explain why periodization is crucial for ongoing progress and why simply learning a routine and doing it on your own isn’t enough to ....
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Is Eating The New Smoking?

Is Eating The New Smoking? How Cigarette Companies are Making Your Food More Addictive Introduction The link between cigarette companies and the food industry might seem far-fetched at first glance, but a closer look reveals a troubling connection. In recent decades, major tobacco companies have acquired food companies and leveraged their expertise in addiction science to make processed foods more appealing—and more addictive. This article delves into how these companies have applied their knowledge of addiction to food products, creating a cycle of unhealthy eating that can be difficult to break. The Tobacco Industry’s Foray into the Food Market ....
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The Science-Backed Benefits of Foam Rolling: Why It Should Be Part of Your Routine

The Science-Backed Benefits of Foam Rolling: Why It Should Be Part of Your Routine Introduction Foam rolling, a form of self-myofascial release (SMR), has become increasingly popular in the fitness world, and for good reason. This simple yet effective tool is used by athletes, fitness enthusiasts, and physical therapists to improve flexibility, reduce muscle soreness, and enhance overall performance. But what exactly is foam rolling, and what does the science say about its benefits? In this article, we’ll dive into the research behind foam rolling and explain why it should be a staple in your fitness routine. What is Foam Rolling? Foam rolling involves ....
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What “Natural Flavors” Really Means on Ingredient Labels

Stop Counting Calories, Start Counting Chemicals

The Hidden Dangers of Seed Oils

Eating the Rainbow: The Benefits of a Colorful, Seasonal Diet

The Legacy Warm-Up:

How to Get Long, Lean Looking Muscles

The Microbiome and Metabolic Health

How Often Should You Change-Up Your Workout Routine?

Is Eating The New Smoking?

The Science-Backed Benefits of Foam Rolling: Why It Should Be Part of Your Routine

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