BeSapien Fitness & Nutrition

BeSapien Fitness & Nutrition I help people leverage healthy foods & strength training to build and maintain strong, healthy bodies.

Eat your veggies! Sources:Fiber. (2025, January 3) Linus Pauling Institute. Https://lpi.oregonstate. edu/mic/other-nutri...
11/12/2025

Eat your veggies!

Sources:
Fiber. (2025, January 3) Linus Pauling Institute. Https://lpi.oregonstate. edu/mic/other-nutrients/fiber.
Cronin, P.; Joyce, S.A.; O’Toole, P.W.; O’Connor, E.M. Dietary Fibre Modulates the Gut Microbiota. Nutrients 2021, 13, 1655. http://doi.org/10.33990/nu13051655.
Cronin, Peter, Susan A. Joyce, Paul W. O’Toole, and Eibhlis M. O’Connor. 2021. “Dietary Fibre Modulates the Gut Microbiota” Nutrients 13, no. 5: 1655. Https://doi.org/10.3390/nu13051655.
Cronin, P., Joyce, S.A., O’Toole, P.W., & O’Connor, E.M. (2021). “Dietary Fibre Modulates the Gut Microbiota” Nutrients 13, no. 5: 1655. http://doi.org/10.3390/nu13051655.























Have some antioxidants today! Pomegranates are in season now until the end of fall!Source:Pham-Huy LA, He H, Pham-Huy C....
10/30/2025

Have some antioxidants today! Pomegranates are in season now until the end of fall!

Source:
Pham-Huy LA, He H, Pham-Huy C. Free radicals, antioxidants in disease and health. Int J Biomed Sci. 2008 Jun;4(2):89-96. PMID: 23675073; PMICD: PMC3614697.























One benefit of exercising, as opposed to dieting alone, when it comes to our weight loss journey is that an exercise pro...
10/15/2025

One benefit of exercising, as opposed to dieting alone, when it comes to our weight loss journey is that an exercise program can help us reduce body fat while simultaneously preventing a decrease in muscle mass — a common problem during weight loss.

Schoenfeld, B. J., Association, N.-. S. &. C., & Snarr, R. L. (2021). NSCA’s essentials of personal training. Human Kinetics.























Source: Schoenfeld, B. J., Association, N.-. S. &. C., & Snarr, R. L. (2021). NSCA’s essentials of personal training. Hu...
10/07/2025

Source: Schoenfeld, B. J., Association, N.-. S. &. C., & Snarr, R. L. (2021). NSCA’s essentials of personal training. Human Kinetics.























If you prefer low impact exercises, resistance training can make our bones strong just as high impact exercises do.Wheth...
06/20/2025

If you prefer low impact exercises, resistance training can make our bones strong just as high impact exercises do.

Whether running, Olympic lifting, power lifting, body building, or bodyweight calisthenics is your preference of training style, they all include movements that can prevent or delay the onset of osteoporosis by increasing our bone mineral density.

06/02/2025

More exercises to strengthen our bones!

Exercises that involve our body’s weight coming into contact with the ground through a landing motion, such as running, jumping, and even walking (though more force is better) increases bone mineral density.

Source:
Schoenfeld, B. J., Association, N.-. S. &. C., & Snarr, R. L. (2021). NSCA’s essentials of personal training. Human Kinetics.

05/29/2025

The eccentric loading phase of an exercise is an “especially potent stimulus for bone growth” making our bones harder, denser, and stronger.

Hard, dense, strong bones is the opposite of osteoporosis — a condition in which bones become brittle, porous, and weak, making them more susceptible to breaking.

Coburn, Kj.W.., & Malek, M.H. (2012). NSCA’s essentials of personal training. In Human Kinetics ebooks.http://ci.nii.ac.jp/ncid/BB09600700

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