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Neal and Nelson Spruce Join Just FlexIt™ to Talk Bodybuilding, Football, and the Fitness Industry

Athlete Profiles, Family, Fitness, FlexIt Story, Nutrition, Podcast Features

The newest episode of the Just FlexIt™ podcast is here featuring Neal and Nelson Spruce, a father-son duo making waves in the fitness industry. Neal, a former top US bodybuilder, pioneered the first gym nutrition program, “Nutritionalysis,” in the ’80s, owned NASM, and currently leads dotFIT, an evidence-based fitness programming company. Nelson, Neal’s son, brings his impressive background as a former NFL wide receiver, and now holds the role of

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The Role of Nutrition in Achieving Fitness Goals

Fitness, Nutrition, Wellness

Nutrition plays a crucial role in our fitness journey, providing the fuel and building blocks our bodies need to reach our goals. Whether you aim to lose weight, build muscle, or enhance overall wellness, a well-balanced diet is essential for success. In this blog post, we’ll explore the significance of nutrition in supporting fitness goals and provide tips for maintaining a healthy lifestyle. Additionally, we’ll share pre- and post-workout meal

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The Best Ten Minutes you Need to Prioritize

Fitness, Nutrition

In sports, often the most critical parts of the game that truly matter are the beginning and the end. Do you start strong? Do you finish well? If you can answer those questions with a yes, that is a recipe for sustainable success. This philosophy is similar in other walks of life as well. At work, if you start off your day on a roll, and end your day with

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Healthy Habits: Pre and Postnatal Care 

Fitness, Nutrition

Fitness and physical care are essential to keeping your body healthy and in shape. One critical time for this is before, during, and after pregnancy. Pre and postnatal care are some of the most critical stages of having a successful pregnancy.  Prenatal Care  Prenatal care should begin roughly three months before you start trying to conceive. It encompasses everything from health habits to doctor visits when pregnant.  Healthy Habits Doctor

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Calculating Calories (dos and don’ts)

Nutrition

Calorie Deficit, Why Does it Matter? A calorie deficit occurs when the number of calories you eat is less than the number of calories you burn. Creating a calorie deficit over time leads to weight loss.  Calculating Calorie Needs  Individual calorie needs are based on a variety of factors including age, sex, general health, body size, height, activity levels, body composition, and health goals. You can use prediction equations to

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