Today is February 5thth and that means it’s National Wear Red Day.  What does that mean?  Wearing red is significant because it is not only the color of your heart, but it honors the women affected by heart disease and stroke.


Heart disease is the No. 1 killer of women, causing 1 in 3 deaths each year. That’s approximately one woman every minute. (1) The American Heart Association’s Go Red For Women movement advocates for more research and swifter action for women’s heart health. According to their website, since the inception of this program 12 years ago:


  • Nearly 90% of women have made at least one healthy behavior change
  • More than one-third of women have lost weight
  • More than 50% of women have increased their exercise
  • 6 out of 10 women have changed their diets
  • More than 40% of women have checked their cholesterol levels (2)
  • 80 percent of cardiac events can be prevented with education and lifestyle changes.


What happens when you have heart disease?


Heart disease affects the blood vessels and the cardiovascular system. Atherosclerosis, the condition that develops when plaque builds up in the arteries, narrows the arteries making it harder for blood to flow through. This can lead to serious problems including a heart attack or stroke.


How does physical activity help?


Physical activity reduces risk factors for heart disease by:


  • Preventing and managing high blood pressure
  • Reduces coronary heart disease in women by 30-40 percent
  • Reduces risk of stroke by 20 percent in moderately active people and by 27 percent in highly active ones
  • Establishes good heart-healthy habits in children and counters the conditions (obesity, high blood pressure, poor cholesterol levels, poor lifestyle habits, etc.) that lead to heart attack and stroke later in life (3)


Being active also helps you to lose or maintain a healthy weight, reduce stress and boost your energy level and prevent bone loss.


So, how do I make the change?


First, we must tell you that you need to consult with your doctor and/or cardiologist before beginning an exercise program. Now let’s go over the nitty gritty details!


How much exercise do I need?


According to the physical activity guidelines set by the Centers for Disease Control and Prevention, 150 minutes of moderate intensity activity is recommended for the week or 75 minutes of vigorous intensity activity.


Do I need to do all of that in one workout session?


You don’t have to get a large block of time in at once. If your schedule prevents setting aside 30 minutes per day in one shot, get 10 minutes in the morning, 10 at lunch and 10 in the evening. Breaking up your workouts can ensure you are fitting in the time- who doesn’t have 10 minutes?


What type of exercise do I need to do?


Also consider what type of exercise you do. Do something fun and different for you, as chances are you will stick to the program longer. You can include walking, dancing and bowling as part of your exercise for the day! You might want to consider working out with a friend. It’s a fun way to catch up and holds you accountable.


Today, February 5th, get out your red and wear it to show that you are going to make a change to a healthier you. If you haven’t started working towards your goals this 2016 then now is the time to start!


BabyLena Resolutions


We are always here to help. Our 1-1 training program is developed for you- we make it with your goals in mind and we are pretty fun too. Contact us if you have any questions!




  1. “Facts about Women and Heart Disease”. Accessed 20, December 2015. Goredforwomen.org. https://www.goredforwomen.org/home/about-heart-disease-in-women/facts-about-heart-disease/
  2. “Behind National Wear Red Day”. Accessed 21, December 2015. Goredforwomen.org. https://www.goredforwomen.org/get-involved/national-wear-red-day/national-wear-red-day/
  3. “Physical Activity Improves Quality of Life”. Accessed 23, December 2015. Goredforwomen.org. https://www.goredforwomen.org/live-healthy/first-steps-to-prevent-heart-disease-and-be-heart-healthy/physical-activity-improves-quality-life/
  4. Image courtesy of photostock at FreeDigitalPhotos.net


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Bump on the Hump: How Your Body Changes During Pregnancy



There are so many changes a woman’s body goes through during pregnancy. Let’s take a look at how these changes affect the body during exercise.


  • Musculoskeletal Changes-Pregnancy weight gain increases forces across joints in your body. As your center of gravity moves upward and outward, you may feel more joint discomfort especially in your back, pelvis and hips. Avoid exercises that can put a strain on your lower back and be aware of your balance during all exercises.


  • Cardiovascular Changes- Hormones  initiate relaxation and decreased responsiveness in most smooth muscle cells in a woman’s blood vessels. These hormonal changes result in an increase in the elasticity and volume of the entire circulatory system, affecting stroke volume (blood pumped per heartbeat). This is why it is not recommended to lay on your back past the 1st trimester or stand motionless. There is a significant decrease in cardiac output.


  • Respiratory System Changes- The delivery of oxygen to the mother and fetus is enhanced through improvements in lung function during pregnancy. At rest, an increase in the depth of each breath increases the amount of air inhaled by up to 50% or more. Later in pregnancy, the uterus will sit on the diaphragm making it harder to contract. You will need more energy to bring in the same amount of air and you may also feel out of breath more often.


While these changes may affect the type of exercise and the intensity at which you perform them, you can still get a great workout throughout most if not all of your pregnancy. If you would like a program specifically made for you, contact us!


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Meal/Snack Timing Pre & Post Workout


Today we have another guest blog post from Britney Kennedy of OnPoint Nutrition. Britney has been helping people understand how timing your meals before and after your workouts is essential to weight loss.  If your under the assumption that you need to not eat after your workout to lose weight then you need to read on!


Meal/Snack Timing Pre & Post Workout:

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Recent research suggests that meal and snack timing is equally as important as the quality of those foods. (1) When physical activity is added to our daily routine, timing is of even greater importance. During activity, the body relies on glycogen (sugar the body has stored in our muscles) from the foods that we eat, and glucose in our blood stream to supply energy to our muscles. Our muscles also require larger amounts of oxygen during activity. Oxygen is supplied via our blood stream, powered by an increased hear rate. Because the body is pumping more blood to active muscles to sustain higher activity levels, it diverts some blood flow from the systems and functions that take place in the background (autonomic), such as digestion. Knowing all of this, the key question is: “When and what should I eat before and after my workout?”


Early morning exerciser? No problem!


If you work out in the morning, eating a small snack before activity is best. If you prefer to workout mid-day or in the evening, it may be best to consume a whole meal pre workout. Eating 1-3 hours before activity allows adequate time for digestion, and fuels the body for upcoming exertion. Because the body pumps more blood to the muscles during activity, digestion is not a prioritized internal function. Movement, absorption and secretion of foods in the stomach and intestines can all be interrupted.


What’s the point of a pre workout meal?


The primary purpose of the pre workout meal or snack is to reduce muscle glycogen depletion and reduce muscle protein breakdown. The body needs glucose and protein to support muscular contraction. Common glucose-containing foods are grains, starchy vegetables, beans and legumes, and fruit. Fruit contains two sugar forms: fructose and glucose. If your pre workout foods are snacks, easy options include fruit, a slice of toast, ½ of a bagel, or instant oatmeal.


Pairing this glucose-containing item with a protein option gives the body the perfect combination of energy sources. Easy protein options include peanut butter, hard boiled eggs, low sodium lunch meat, nuts, and Greek yogurt (which is also a source of glucose).


If your workout closely aligns with a meal, the same construction applies: include a source of glucose and protein. Starchy vegetables and any legume variety are great non-grain options to add to any meal. Starchy vegetables include sweet and white potatoes, squash, corn, and pumpkin. If you prefer a grain option, include rice or pasta.


What’s the point of a post workout meal?


Post workout, eat your snack 20-30 minutes after finishing, followed by a balanced meal no more than three hours later. Consuming carbohydrates (glucose containing foods) 20 to 30 minutes after a workout restores your muscles’ energy stores, while protein assists in recovery and muscle repair. Quick post workout snacks include chocolate milk, protein shakes or bars containing 10-15g of protein and no more than 20g carbohydrates, fruit and Greek yogurt, or an apple with peanut butter.


Your later meal should feature protein and carbohydrates as well. Examples of a good, post-workout meal are chicken breast with brown rice and greens, or tilapia with a sweet potato and broccoli. Meatless post workout meals may include a large salad with nuts, seeds and quinoa.


About OnPoint Nutrition

OnPoint Nutrition is a Philadelphia weight loss company committed to helping people lose weight through one-on-one virtual nutrition counseling. Our philosophy is based upon three core principles: nutrition education, active coaching, and long-term success. Our company is positioned as a “nutritionist-in-your-pocket” that delivers nutrition coaching virtually at a fraction of a cost of clinical or medical service. We are proud to offer a client centered approach to nutrition and lifestyle improvements.



1. http://www.ncbi.nlm.nih.gov/pubmed/22178258

2. http://www.extension.iastate.edu/humansciences/content/carbohydrate

3. Image courtesy of stockimages at freedigitalphotos.net


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Bump on the Hump: Here’s Some Motivation!



There are alot of great reasons to exercise during pregnancy. Let’s recap them!


  • Experience fewer pre-natal discomforts such as: swollen extremities, nausea, constipation, leg cramps, and insomnia.


  • Improved posture and lower risk of back pain.


  • Help prevent the risk of pregnancy induced hypertension.


  • Lower the risk of gestational diabetes.


  • Increased energy levels.


  • Lower incidence of excessive weight gain.


  • Stabilization of mood states.


  • Return to activities of daily living 40% faster.


  • Total labor times decreased by 30%.


Do they all sound great? Keep doing your thing!

Need help getting started or staying motivated? Contact us for help!

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The Benefits of Exercise on your Mental Health




We know how good exercise is for your body, but it is pretty great for your mind too. Our mental well being should be viewed as our overall body health. The World Health Organization (WHO), defines mental health as “a state of well-being in which an individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and is able to make a contribution to his or her community.” (1) This can teach people to take care of their health by exercising, getting enough sleep and eating well. As we focus on Mental Wellness Month this January, we look specifically at how exercise can impact our well being.


What can exercise do to improve your mental well being?


  • It can offer preventative and therapeutic benefits. It can reduce the risk of depression and chronic pain as well as neurodegenerative disorders such as Alzheimer’s and Parkinson’s diseases. (4)


  • It increases energy. You might be able to concentrate better, create more focus and motivation and accomplish more.


  • It releases important neurotransmitters in the brain to ward off depression and anxiety. These chemicals in your brain make you feel good, feel more relaxed and boosts your self esteem. One exercise session generates 90 to 120 minutes of relaxation response. Some people call this post-exercise euphoria or endorphin response. (3)


  • It improves sleep. With better sleep, mood improves. Read more about sleep and exercise in a past post here.


  • Less stress, anger and tension and more feelings of self worth and happiness. Exercise can help you feel less anxious.


It’s key to remember that you don’t want exercise to have the opposite effect when it comes to positive well being. For example, don’t get frustrated or down on yourself if you can’t fit in a workout some days. Look at the calendar and plan your workouts to see if you can avoid this from happening.


It’s important to figure out the best type of exercise for you and your well being. For instance, you may like to exercise alone or with a trainer, rather than in an overcrowded class. Maybe you want to make it more social and a boot camp is better for you. The goal is for the exercise not to be the cause or contributing factor to your stress!


Depression is the most studied mental health disorder in relation to exercise. Depression is different from the blues. Although the exact cause is unknown, it is most likely caused by a combination of genetic and environmental factors. (5) Common symptoms include intense feelings of sadness, loss of interest, energy and self esteem and feelings of guilt. Thoughts of death or wanting to hurt yourself is a very serious threat as well.


It’s important to talk to your doctor about your symptoms so they can help. Depression is treatable and the course of treatment can include medication, counseling AND exercise.


Given the substantial mental benefits of exercise, it is strongly encouraged that you start or maintain an exercise program. Set small goals, be good to yourself and watch the benefits improve your mental in addition to your physical well-being. If you have any questions about how to get started, contact us.




  1. “Promoting Mental Health”. Accessed 21, December 2015. Who.org. http://www.who.int/mental_health/evidence/MH_Promotion_Book.pdf?ua=1
  2. “January is National Mental Wellness Month”. Accessed 21, December 2015. Mygutinstinct.org. http://mygutinstinct.org/january-is-national-mental-wellness-month/
  3. “Exercise Can Help Control Stress”. Accessed 20, December 2015. Acefitness.org. http://www.acefitness.org/acefit/fitness-fact-article/51/exercise-can-help-control-stress/
  4. “The Impact of Exercise on your Mental Health”. Accessed 20,December 2015. Mentalhelp.net. https://www.mentalhelp.net/blogs/the-impact-of-exercise-on-your-mental-health/
  5. “Depression”. Accessed 20, December 2015. Acefitness.org http://www.acefitness.org/acefit/fitness-fact-article/3597/depression/
  6. Image courtesy of smokedsalmon at freedigitalphotos.net


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Bump on the Hump: Safe Core Exercises- Pre and Post Natal



During pregnancy, strengthening your core muscles is strongly advised. Post pregnancy, you are ready to get your “abs” back and want to engage in core exercises as soon as you can and are cleared by your doctor.  It goes without saying that you should be cleared for exercise AND listen to your body prior to doing any exercise. When you are ready, here are three exercises to try.


Cat/ Cow- Starting on your hands and knees, keep your spine neutral and keep the shoulder blades pulled toward your hips. Tuck your tail and push your spine upward (think angry cat) while exhaling. Hold for 10 seconds. On the down phase, push your tail to the ceiling and increase the arch in your lower back.  Start back at neutral. Repeat 5 times.


Bridges- Starting on your back OR if in your second or third trimester on an incline, with feet pressed to the floor and knees up.  Roll your hips as you tilt up the pelvis. Roll back down, remembering not to touch the floor. Repeat 15 times.


Stability Ball Rolls- Kneeling with hands on stability ball in front of you, gently roll the ball outward. Your knees should stay on the ground but your legs will extend slightly to follow the ball. Return to starting position and repeat 10 times.


Again, please consult your doctor to be cleared for exercise.  When ready, these are gentle options to strengthen and restore your core. If you would like a demonstration of any of these exercises, contact us. 


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S.M.A.R.T. 2016 Goal Setting


Today we have another guest blog post from Britney Kennedy of OnPoint Nutrition. Britney has been helping people meet their weight loss goals and is going to share how you can set up goals to change some of your eating habits so you can reach your goals as well!


S.M.A.R.T. 2016 Goal Setting


Although enthusiasm and determination are commendable, it may be unrealistic to change multiple habits and aspects of your life at one time.  Improving your health and eating habits can consist of multiple goals.  Focusing on one behavior at a time helps devote your time and energy to your most important challenges.  Goal setting is a process that needs to be specific, measurable, attainable, realistic, and time-bound. In other words, be sure your goals are S.M.A.R.T.




When goals are specific, achieving them becomes much easier to navigate. Setting vague goals leads to frustration and little progress. For example, late night snacking is a common struggle I often discuss with clients. Instead of broadly stating, “I will stop snacking at night on unhealthy foods,” a more specific goal is, “I will replace my unhealthy evening snack with a piece of fruit.” In this example, we have identified the goal and specifically stated a solution. Improving an unhealthy habit is much easier than trying to eliminate it completely.




A specific goal is also one that is measureable. Measurable goals are easy to organize and track. How do we track our new evening snacking success? By replacing an unhealthy evening snack with a fruit, your daily fruit intake increases by one. By measuring your daily fruit intake, you will be able to track your progress toward achieving your new goal.




Your new goal needs to be attainable. Attainable can be thought of in two respects: “Is the goal physically possible,” and more importantly “How will I position myself to be successful.” Replacing an unhealthy evening snack with a piece of fruit is easier to achieve when fruit is readily available and unhealthy snacks are out of reach. Determining a specific time and day each week to go grocery shopping will make this goal much more attainable.




The New Year brings, lofty goals and intentions to become a better version of our 2015 selves. Ambition is wonderful, but taking on more than you can handle can be disastrous. If your overall goal is to become healthier in 2016, the best way to achieve this is by making small changes, which can eventually build into large successes. Once you have mastered the art of healthy evening snacking, move on to replacing your unhealthy mid-afternoon snack with a second piece of fruit.


Time bound


The most important aspect of goal setting is measuring your progress and celebrating your success. There should be no “end” to your new goal. Ideally it will become a new habit. On average, it takes 66 days for a new habit to stick. (1) In the case of our new goal, “I will replace my unhealthy evening snack with a piece of fruit”, track your success over a two month period. At the end of the two months, reward yourself with a new article of clothing, day trip, or collectible. Avoid rewarding yourself with food, as this type of reward undermines your progress.


About OnPoint NutritionBrittney_Website-6

OnPoint Nutrition is a Philadelphia weight loss company committed to helping people lose weight through one-on-one virtual nutrition counseling. Our philosophy is based upon three core principles: nutrition education, active coaching, and long-term success. Our company is positioned as a “nutritionist-in-your-pocket” that delivers nutrition coaching virtually at a fraction of a cost of clinical or medical service. We are proud to offer a client centered approach to nutrition and lifestyle improvements.



1. http://www.huffingtonpost.com/james-clear/forming-new-habits_b_5104807.html

2. Image courtesy of Stuart Miles at FreeDigitalPhotos.net


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Bump on the Hump: Tips For Fighting Pregnancy Fatigue




Let me know if this scenario sounds familiar?  You are pregnant and by 3pm (realistically 11am?) are ready to curl up and take a nap.  If this sounds like you then here are some natural ways  to get your energy up throughout the day.

  • Drink more water. Your body needs more water during pregnancy to stay hydrated. Increasing your water intake can help increase your energy levels!


  • Exercise more often. Exercise can release endorphins, making you less tired and feeling good. 30 minutes per day is recommended, but even moving for 10 minutes can make you feel better. Plus, exercising during the day can help you get a better night sleep.


  • Decrease sugar and increase protein. Refined sugars can make you feel sluggish. Try going for natural sugars like citrus fruits. Increasing protein will make you feel fuller and increase your energy.


If all else fails, there is nothing wrong with taking a little nap. Even a few minutes can make you feel more energized, therefore allowing you to accomplish more throughout the day. What helps you fight fatigue? Let us know!


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National Family Fit Lifestyle Month


Encouraging a Healthy Lifestyle for your Kids




It is estimated that between 15-25% of school children in the United States are overweight, placing them at risk for heart disease, diabetes, and high blood pressure. (1) You can read more about childhood obesity in a previous blog post. Only about half of all Americans aged 12 to 21 exercises regularly. January is National Family Fit Lifestyle Month and what better time to establish healthy habits for the whole family?


Children who exercise:


  • Maintain a healthy body weight and reduce risks of diseases like diabetes

  • Have more energy

  • Improve brain function which can make them better at school

  • Can improve their self esteem


So, What Can You Do About It?


When parents set good examples, it makes it much easier for children to adopt these healthy lifestyles as just that- a lifestyle. According to the President’s Council on Physical Fitness and Sports, children of two active parents were 5.8 times more likely to be active than were children of two inactive parents. (2) The key element in parental influence is their enjoyment of physical activity.


What are the issues that work against fitness?


  • Computers and video games play a large role in a sedentary lifestyle.

  • Longer school days with shorter recess cut into free time.

  • Organized sports can be costly and can limit the number of children who can participate.


There can be challenges, but there are ways to combat these issues. Here are some ways to provide the most effective means of fitness for your children:


  • Encourage indoor and outdoor activities that encourage cardiovascular health

  • Promote healthy eating habits

  • Make activity part of your routine


Here’s your action plan:


Encouraging your kids to go outside may not work as well as you going outside with them. Take a walk with them or get the ball out to play catch.  Plan to do this each night before dinner and make it a habit on the weekend to do a fun activity. Healthy eating habits can start with meal planning together and going grocery shopping as a family. Once you get the food home, involve them in preparing with you. Maybe they can help you cut up some fruit or veggies or tear lettuce or a salad. Make snacks healthy by keeping washed fruit available in a bowl. They might be more inclined to eat the fruit because it is easy to reach. Shut the television during dinner time. Use the time instead to talk about your day or anything fun that might be coming up in the next few days.


It’s easier to fit in exercise when you do it all together and can strengthen your bond because it encourages time together. Tell us how you incorporate your healthy lifestyle into your children’s lives.




  1. “January is National Family Fit Lifestyle Month”. Accessed 20, December 2015. Mygutinstinct.org. http://mygutinstinct.org/january-is-national-family-fit-lifestyle-month/
  2. “National Family Fit Lifestyle Month: Parents’ Role in Modeling Family Fitness”. Accessed 20, December 2015. Playitsafeplaygrounds.org. http://www.playitsafeplaygrounds.com/tuesdays-at-the-park/national-family-fit-lifestyle-month-parents-role-in-modeling-family-fitness/
  3. “5 Simple Steps to Success”. Accessed 20,December 2015. Letsmove.gov. http://www.letsmove.gov/parent
  4. Image courtesy of photostock at FreeDigitalPhotos.net


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Neck Check: Is Your Thyroid Functioning As It Should?


Many people are aware that they have a thyroid, but are unable to really say what it does. Since January is Thyroid Awareness Month, we thought it would be a good time to talk to you about your thyroid and how living a healthy lifestyle can prevent or manage any issues. Thyroid disease is more common than diabetes or heart disease. Thyroid disease is a fact of life for as many as 30 million Americans – and more than half of those people remain undiagnosed. (1) Ensuring that the thyroid gland is healthy and functioning properly is vitally important to the body’s overall well-being.


So, what is the thyroid?


The thyroid gland is a small, butterfly-shaped gland located in the base of the neck just below the Adam’s apple. Although relatively small, the thyroid gland plays a huge role in our body, influencing the function of many of the body’s most important organs, including the heart, brain, liver, kidneys and skin.


Your thyroid needs fuel to produce its hormone. This fuel is iodine and it comes from the foods we eat, like table salt, seafood, bread and milk. The hormones are produced and stored until we need them and when we do need them, our body regulates production based on how much or how little we need at the time.



Problems occur when your thyroid does not produce enough hormone. This would slow down all of your body’s functions, a condition known as hypothyroidism or under-active thyroid which causes a sluggish metabolism. Your thyroid could also produce too much hormone sending your systems into overdrive, a condition known as hyperthyroidism or overactive thyroid which revs up the metabolism. These two conditions are most often features of an underlying thyroid disease. (1) There can be many reasons why your thyroid is not working well including not getting enough iodine in your diet or your own immune system mistakes the thyroid for a foreign invader.


Symptoms of hypothyroidism include but are not limited to:


  • Fatigue or muscle weakness
  • Weight Gain
  • Coarse, dry hair
  • Irritability
  • Hair Loss
  • Cold intolerance


Symptoms of hyperthyroidism include but are not limited to:


  • Fatigue or muscle weakness
  • Rapid Heartbeat
  • Mood Swings
  • Anxiety
  • Rapid Weight Loss


If you have any of these symptoms, consult your doctor. A simple neck exam and blood test can confirm if you have a thyroid problem.


So, how can I use exercise to help treat, manage or even avoid a thyroid condition?


Both hypothyroidism and hyperthyroidism are treatable, typically by medication. If you have the disease already, once your thyroid starts to function normally with the use of medications, a return to exercise is completely safe and can improve symptoms. People with hypothyroidism, for example, often experience fatigue and weight gain that doesn’t always abate with the use of thyroid medications. Exercise can help boost energy levels and control weight. (2)


  • Participating in low-impact exercise will get your heart rate up without putting too much pressure on your joints, which is important because joint pain is another common hypothyroidism symptom.
  • Resistance training builds muscle mass and building muscle can help counter possible weight gain from an underactive thyroid.
  • Hyperthyroidism can cause sleeplessness and low energy levels, both of which may be lessened with regular exercise.


Because some lifestyle habits can slow your thyroid, it is important to start or continue living a healthy lifestyle. If you have any questions on how to get started or maintain your exercise program, contact us!




  1. “About you Thyroid”. Accessed 9, December 2015. AACE Thyroid Awareness. ThyroidAwareness.com http://www.thyroidawareness.com/about-your-thyroid
  2. “Uncontrolled Thyroid: Exercise, Diet Risks”. Accessed 11, December 2015. Cleveland Clinic. http://health.clevelandclinic.org/2013/10/uncontrolled-thyroid-exercise-diet-risks/
  3. “The Hypothyroidism Workout”. Accessed 11, December 2015. Everyday Health. http://www.everydayhealth.com/hs/healthy-living-with-hypothyroidism/workout-plan/
  4. “Hyperthyrodism Overview”. Accessed 11, December 2015. Endocrine Web. http://www.endocrineweb.com/conditions/hyperthyroidism/hyperthyroidism-overview-overactive-thyroid
  5. “Hypothryodism: Too Little Hormone”. Accessed 11, December 2015. Endocrine Web. http://www.endocrineweb.com/conditions/thyroid/hypothyroidism-too-little-thyroid-hormone


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