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Healthy snacks are an important part of your daily nutrition — they help provide you with enough fuel to perform at your best. If the body isn’t receiving an adequate amount of calories and proper nutrients the body begins to increase production of cortisol, leaving you stressed and hungry. Skipping meals can also cause your metabolism to slow down, which can cause weight gain or make it harder to lose weight. When you skip a meal or go a long time without eating, your body goes into survival mode, minds can become cloudy and worst of all your bodies will store more fat.


It’s important to focus on the nutrient-density of your food choices, rather than a strict calorie goal, Listen to your body to identify how much fuel you need, if any, between meals.


When choosing a smart weight loss snack make sure it includes at least two of the following: a vegetable, a fruit, a whole grain, a healthy fat, or a lean source of protein. Some days snacks may contain more calories than others, and that’s okay. One of my secret weapons is to increase my calorie intake during the day on the days I know I will be training larger body parts like legs and back.


Aching in the muscles is associated with poor posture that causes myofascial pain. Because the upper back pain is related to large muscles in the shoulder area, most rehabilitation programs will include a great deal of stretching and strengthening exercises.


There are a few options for treatments, such as massage therapy, chiropractic manipulation, vacuum cupping and acupuncture are effective in treating myofascial pain. Book your appointment today for a Orthopedic massage, which focuses of myofascial release techniques that release your muscle from all the unwanted tension from stress and overuse.