FoolProof Healthy Eating Advice for Work and On-The-Go

The reality is, we have all been in exactly the same area at one time or another. If you are not equipped with healthy knowledge and fulfilling eats, you'll lose it in the troughs of hunger, pressure or joy. This makes life feel unnecessarily complicated and overwhelming and no one enjoys complicated.

The exact same battles curse me, also.

There are easy remedies to alter your ways once and for all.

These are just a few of my favorite, most successful ideas to stop mindless eating, feel prepared and understand that you are making bright, healthy choices at work and on-the-go. SHARE THESE TIPS WITH COLLEAGUES AND ALL OF YOUR FRIEND. Heaven knows they fight, also. How awesome would it be to get some additional support and disperse the liability around?

Fill up on fresh. As soon as you get home, wash, cut and keep food in simple-tote containers. 

Understand when to quit. Listen to your system and also make a conscious choice whether you're eating is mental, socially driven or based legitimately on hunger. Whenever you eat impulsively or mindless, it is nearly always an emotion response... and no number of food could possibly soothe the spirit. Is this rough? Heck yeah!! It is also an ideal chance to asses what is actually 'eating you' (e.g. fight with partner, pressure at work, anxiety above a determination).

Drink more water. It is really easy to misguided thirst for hunger, because the bulk of our food contains water. To ensure you are staying hydrated and humming along through the entire day, keep water bottles easy at work, in auto, in your gym bag and at home whatsoever times.

Make tons of blunders... and proceed. Eat natural, healthful foods 90%, 80%, or 70% of the time, together with the remaining picks 'free'. Should you feel off trail at anytime throughout the day, it is acceptable. Focus on what you have done right and begin eating healthy the very next time you are starving. Making errors is a fantastic cause to pick healthy alternatives for the remainder of the day.

Stick to your routine. This can prevent you from feeling guilty and overindulging in addition to always burning calories throughout the day.

Feel the expectation, smell the sugar. Understand treats will probably be there and that it'll be hard to avoid them. Instead of giving in to five cookies and admitting defeat, think first. Comprehend what you truly need and what you are feeling. Believe. Breathe. And for heavens sake, cease underestimating yourself. Give credit to yourself which you CAN and WILL make bright, healthy choices. Whenever you feel away class, refer to tip #2.

Don't Forget, we are in this together. Just give a heads to me up whenever you are in need of a hug or nudge

Health Insurance Month: Advantages Of Affordable Health Insurance

Day after day, medical solutions are reaching new heights with the launch of medicines and numerous treatments for diseases that were considered to be incurable. Here comes the health insurance to his saving. But despite the fact that, this sort of protection is accessible, some individuals are discovering it difficult to satisfy the immense premium prices and in addition the out-of-the-pocket expenses they will have to satisfy. Due to these negative conditions, an common or low income family is discovering it exceptionally difficult to bear the health care expenses in the event of any medical emergencies.

Yes, people falling under the lower income class may be amazed to learn they can get instant insurance rates online from businesses providing affordable coverage to these people. Even though, some people are getting coverage from their own employers, this really does not happen to all and here are the benefits individuals may get from insurance: 

There are sites, who's providing instant insurance quotes from various insurance companies and they're going to show the ideas available to someone based on his profile. Even, if he's interested, he can get the support of an underwriter also. These sites offer a straightforward and easy-to-follow guidelines right from the whole process of getting the quotation, until the policy is purchased by curious folks.

This kind of coverage is accessible not just for persons, however there are policies intended for the whole family also. Even, there are a few providers, who target on unemployed people as well. This type of policy has a lower rate of premium and deductibles, thereby creating it very cost-effective for low earnings families, who don't have some form of account to meet surprising medical expenses. This kind of affordable health insurance for low income persons may be useful for people, who were so far enjoying coverage from their employers, but are not getting it now merely due to the lay-offs or alternative grounds.

All that is to be accomplished by the individual looking for an affordable choice is to publish his zip code to these sites. Once that is done, he is able to submit the estimate information form and based on the info provided by him with respect to his dependent family members, income and health-related needs, the quotes will be given and he can determine on the best.

Health Insurance Month: Quick and Important Facts

It truly is common knowledge that medical insurance is vital for all. However, due to various reasons, some citizens do not have any type of health cover. To deal with this issue, the government now requires everybody to get a health cover by the year 2014. That being the case, there's still plenty of distress when it comes to medical insurance. Here are a few of the reality you may find useful:

Where you get your health insurance

You will purchase your medical cover at just the same spot you're purchasing your other insurance policies presently - that is, through small employers, large employers, public programs or individual coverage. Because it is cheaper some large employers will pick to settle the fine rather than give their workers a medical cover. Even though your employer might not pay for your cover, you can still have the ability to purchase your own policy.

If your employer does not offer a medical cover, where do you buy a health policy?

You'll have the capacity to buy your insurance at the wellness policy exchange. The policy will be easy to examine simply because they will be standardize. Some states already have the Obamacare in position and quite good exchange functions. It is now very easy to get a cover for you and your own family.

Pricing only considers four factors and your health is not among them

One of the greatest concerns of many people when it comes to buying a cover is the cost. If someone knows he or she has a medical issue that worry increases. You'll be happy to know that the price of health insurance doesn't factor in your wholesome. They just consider four factors, which are age, rating region, tobacco use along with the amount of your own family members.

Older people will spend as much as 3 times more than the younger folks will. Individuals who stay in high cost health areas will certainly pay more than citizens in low cost health regions will. It's simply logical that the more the people of your residence, the more you will pay. Should you use cigarette goods, you'll pay as much as two times more than nontobacco users. This last factor will undoubtedly be tough to execute, and some also consider it discriminatory. But if you're thinking about a cover, you definitely love your wellbeing.

Health Insurance Month: Guide to Health Insurance

If you're a grown-up and also the top of the family you have a lot of obligations. In case you are the sole breadwinner in your family, the obligations are simply doubled, and this may mean that you might be left a little short of money at the most inopportune moment. Keeping in mind the current costs of doctor's visits, medications and hospital visits, it is most critical to truly have a health insurance policy. You may have the ability to avail of a health policy via your organization, if you are working for a big company. There are numerous businesses who've distinct health policies; it is simple to find policies at competitive costs. This indicates that you could avail numerous medical benefits with a reasonable health insurance plan.


If you want to be hospitalised medical insurance will look after the prices you incur. It may also look after the costs for post hospitalisation and pre - hospitalisation visits. Cover can be gained by you for your partner, if you sign up for a family insurance plan and kids in case anybody falls ill. Family wellness policies may also cover several critical illnesses, so that you need not dip into your savings to buy the higher priced treatments. Sometimes, the cost of an ambulance to the hospital, together with the recommended medications will also be cared for by your health policy. Still another benefit of getting an insurance plan is that you could document for tax benefits. This in itself is a money saving practice and it also helps you guarantee your family's health while saving some money side by side from the income.


However, maybe not all the policies are same, different policies may cover different illnesses and treatments. Most insurance policies require you to do a medical check up before finally determining on what sort of premium you would be compelled to spend, or what could be covered below your coverage. Bear in mind that with affordable health care insurance, you might be directed to grab some of the hospital expenses on your own. This may include optional surgeries along with alternate medical treatments. Constantly maintain your health record in mind while searching for a policy. Always read the terms and conditions before you eventually buy a plan, and check the best way to document for claims, in order that you not default and wind up having to pay for the whole treatment only.

10 Sentences That Can Change Your Perspective On Life

Read and think about it. Change your perspective on life! Maybe its getting fit, start something new, finish college, get a better education, enjoy and succeed in life.

10 Superfoods For Weight Loss

Eat your way to a fantastic, slim body - The statement sounds ironic however it's accurate. Selected foods items in your kitchen help keep a constant weight furthermore to satisfying the body's nutritional requirements. Here's a list of superfoods for guaranteed, safe weight loss.

• Grapefruit:

meals lost 3.6 lbs in 12 weeks. Grapefruit has an ample amount of proteins and fiber but really few calories. It prevents fat build up by interfering with insulin synthesis in the entire body. Grapefruit lowers insulin (responsible for the formation of fatty deposits) in the bloodstream. As a result of this, it is likewise proven to reduce the risk of NIDDM. Grapefruits are additionally rich in water.

• Apple:

The tradition of eating an apple before meals controls your calorie intakes at every meal. The fiber in apples takes more to consume and consequently keeps you full. The fat fighting antioxidants in apples will also assist to get rid of stomach fat.

• Oats:

A pan of oats for breakfast might be among the best weight reduction methods. Avena sativa abound in dietary fiber. It keeps you feeling full. It speeds up fat burning and enhances body metabolic rate.

• Avocados:

Not all fats cause weight gain. Avocados furnish the body with healthy fat. Its abundant fiber content produces a sense of fullness. Hunger is discouraged by the compound Oleic acid in avocados.

• Salmon:

The omega-3 fatty acids present in salmon make it an effective weight-loss tool. Omega-3 efas are healthier fats. These fats rev up metabolic rate and assist the human body to burn bigger amounts of stored fat. Additionally, salmon portions provide lean protein without adding calories.

• Black Beans:

A cup of dark beans makes up half of the body's daily necessity for fiber. What's More, it adds approximately 15g of proteins. Fiber and protein make a very good blend. They maintain you satiated for a much longer time period.

• Green Tea:

Among the beverages, green tea is easily the most favorable as it pertains to fat reduction. Green tea includes a substance called polyphenols. Polyphenols help do away with triglycerides within your body. In addition, it improves stamina and endurance.

• Blueberries:

Blueberries are subsequently loaded with antioxidants particularly fat cell fighting antioxidants, tiny though they're. Blueberries prevent adiposity accumulation in adipose cells. A little pot of blueberries provides only 80 calories and the body 4g of fibre. Within the family, Acai fruits and raspberries are also applauded as super meals for fat reduction.

• Pears:

As the skin comprises a lot of the fiber the fruit boasts pears ought to be consumed with the skin of. Additional benefits include danger of the stroke.

• Eggs:

Seems surprising we understand, but as an issue of fact eggs also feature within our listing of diet fat loss tips. Eggs are crammed with proteins that control your hunger and keep a tab on your own calorie consumption.

Top 10 Healthiest Colleges in the United States

Universities and colleges across the country always attempt to extend the best amenities for students to be able to keep on top of the company. The organisation selected the universities predicated on their food, fitness facilities, and health services on campus.

Bowdoin College has secured the top spot in the 'Best Food' listing as it's credited with supplying healthful, delicious, nutritious meals which range from pear and parsnip soup, to polenta cakes with spicy tomato chutney to spicy lentil tacos.

The stunning campus spread on 8,000 acres of land offers tons of outside room to students to relax, examine and engage in sports. Its dining halls provide seasonal food sans artificial preservatives, colours, flavors, sweeteners, and trans fats. In order to assist pupils remain superfit  the university has introduced a new "10 Weeks to a Fitter You program", where one can avail personalized assistance from fitness coaches.

Interested students and staff too can participate in seminars, workshops, and retreats on subjects including medicine, acupuncture, and massage, to reflexology.
Regarded as one of the prestigious universities on earth, Stanford University claimed the second position in the list. The college also realized the same ranking within the Top listing of best universities in the world.

Apart from food, the faculty provides a vast array of fitness classes every week like yoga, Tai Chi, Qigong, and meditation at The Wellness Center. For gym enthusiasts, the college has recently opened Peter Buck Center for Health and Fitness with brand-new gym equipments.


Virginia Tech has been named the third best healthiest campus in the state. The university has produced it into the list due their exceptional incentive based fitness program. The university keeps records of student workouts and then awards prizes to the individual with the majority of work out including a free personal training program, a group exercise pass, or perhaps a free fitness assessment.

The campus is additionally known for providing some healthier food options including chargrilled tuna Nicoise, grilled salmon, and unique pizzas like fig and tomato with balsamic or sweet potato and onion.

Rice University is placed fourth, which is followed by Washington University in St. Louis, Brown University, Wheaton College, Cornell University, University of Massachusetts, Amherst and Bryn Mawr College amongst others.

The Top 10 Colleges for Yogis

It’s back to school time. And all over the US, millions of college students are heading back to the dorm, out to the quad, into the campus center – and for many, onto their yoga mats.

But not all colleges are created equal when it comes to providing access to yoga or mindfulness programs. So we made a list. We scoured the college reviews, student forums and too many syllabuses to name, and put together for you a rather unscientific list of the best traditional 4-year colleges and universities that would make a yogi feel at home. 

10. Ball State University, Muncie, IN: often quoted in Yoga Journal, home to an annual wellness summit that includes Laughter Yoga, and blocks from Lotus Alternative Pain Center. Well played, Muncie. 

9. Pratt, Brooklyn, NY: more than just an elective PE credit or fitness program, Pratt sees yoga as part of a holistic approach to healthy learning. Namaste to that. 

8. SUNY Purchase: they keep a Kundalini lecturer on staff at this artsy campus, and if you need the counseling center to work on your dosha, they’re down with Ayurveda.

7. Reed College, Portland, OR: situated in a super green, creative nexus with an entire curriculum dedicated to ‘inquiry and self-inquiry,’ with a populist approach to yoga. 

6. Wesleyan University, Middletown, CT: in addition to the campus’ attitude of radical acceptance, they offer a course in AcroYoga. For credit. Seriously. 

5. Colorado State University, Fort Collins, CO: the faculty is in the middle of a study on the benefits of Bikram and the students are winning Yoga Asana Championships. Go Rams! 

4. University of New Mexico at Taos: in addition to the Holistic & Healing Arts degree program, UNM-Taos offers accredited yogateacher training on campus.

3. Oberlin College, OH: consistently rated one of the healthiest, most liberal, most veggie-friendly and best colleges for “Birkenstock-wearing hippies.” Case in point: Yoga for Singing? 

2. University of Vermont: the word ‘yoga’ appears on nearly 1,700 pages of the UVM website, which sounds about right on a campus with a Mind-Body Wellness Department and local yoga/meditation center directory. 

1. University of California at Santa Cruz: 7 faculty mind/body teachers, dozens of weekly classes from meditation hikes to warrior yoga, in a city with possibly the most yoga studios per capita and a sunny, healthy disposition year round. They even claim to be the birthplace of organic farming!

Train, Burn And Eat Your Way To Six Pack Abs!

Seeing all the "after" pictures of people with great abs can be a bit intimidating. This is the look that everyone wants but they are not sure they can put in the work to it done. Let's be honest a lot of people find abs a very difficult muscle group to train. But if you follow these guidelines you will find its not as hard as you think to get great abs.

Did you know that if most of us could eliminate the fat from the midsection of our bodies we could start to show signs of a six pack right away even without working the abs like crazy? That is because the abdominal muscles are located right in the middle of our bodies where all of our excess weight seems to accumulate. The abs are a series of muscles that can easily be seen when nothing is in the way to block their view. So it is not a surprise that this is the one area we all want to focus on when we start to work out. We want those abs.

Since your abs are located in the middle of your body and most of us put on fat in that area of our bodies it should not be a surprise that you really have to watch your eating. If you want to achieve that cut, chiseled ab look you need to regulate the number of calories you eat. First, find out how many calories your body really needs and then stick to it. We are not talking about food types here, just calories. That is because all the work you put in training will not get you the results you want if you are consuming too many calories. Everyone should have a plan and your plan should include your food intake. Stick to it and you will see results.

So now that you are eating right you can start the cardio part of abs training. Yes, you will need to get your heart cranking for about 30 minutes and have that become a regular part of your workout regimen. By regular we don't mean the same thing over and over. If you do that you will get bored and lose interest. In addition, your muscles will get "bored" and stop doing their job. When you do this cardio, your goal is to get your hear rate up into the fat burning zone. Then your muscles start to burn the fat as fuel to keep going. But if you do the same time they will get good at it and stop needing to burn fat to keep up. So mix it up. When you can consistently get into the fat burning zone you will be making your abs stronger and more defined. And of course losing the fat, lets us see those six pack abs.

The last step in obtaining defined abdominal muscles is by focusing on all the major abdominal muscle groups and working them out individually; exercises such as abdominal crunches, bicycles, standing sit ups and leg lifts all target different abdominal muscle groups. It is best to focus on one set of muscles a day. This allows the other muscles to rest while they are not being conditioned. Also, be sure to have a rest day where there is no physical conditioning at all. Your body needs to recover in order for the muscles to strengthen.

The synapsis to all of this is that a combination of watching how much you eat, learning to burn fat and learning to target specific abdominal muscles is the key to getting the six pack abs you've always dreamed of. Put these elements into your workout regimen and you will get the results you dreamed of.

-PoweredbyFitness

Easiest Way to Stay in Shape

Staying in shape has become a necessity these days. Keeping fit and healthy are prerequisites to a normal life. I personally have bounced up and down the weight chart quite a few times! But to be honest the past year has been kind to me because I decided to take matters into my own hands.

The secret to staying fit as I have seen in my own case is to always have a balanced diet and to nudge in your personal favourites on and off. Dieting is never the solution as you end up putting on the weight lost once you stop the diet. All these ways are drastic and can affect your health in the long run. Depriving yourself of your favourite foods is wrong and is what eventually causes a relapse from your ongoing strives to lose weight. Thus it is important to binge once every 10-15 days, as that keeps the taste buds satisfied and you happy knowing you will at least get a treat for all your effort.

You should have 6 meals a day which would begin with a healthy breakfast in the morning as your metabolism is maximum in the beginning of the day and gradually decreases as the day progresses. Fruits should be eaten an hour before lunch. Lunch should contain a high fibre diet. In the evening you can have light snack (preferably not oily!) before dinner and to end your day with a nice big glass of milk. If you keep yourself adequately fed the tendency to overeat will soon be squashed.

Did you know that the human stomach is actually supposed to be the size of your two palms together! Yes that is what was intended to be our stomach size. Since the stomach is elastic and can expand, it keeps on expanding with our diet and does not cease till we put a stop to our over eating. Hence small meals and a little exercise (jogging really helps) is all you need. Your stomach will gradually decrease in size and will stop accepting large helpings of food.

Losing weight is a gradual process and can not be done in a day. Stick to this plan and you should get results as I did. Once you do start losing weight all your problems (physical per se) are gone. You are active throughout the day and you, yourself stay fit and happy. Not only is it a visual bonus to be fit but great for self morale appraisal. Best of luck in your battle and may you also succeed as I did.

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How to Effectively Manage Your Weight

Your body will function optimally when it is at its ideal weight range, and it goes without saying that burning extra pounds can help you stay healthy. People who are overweight have a higher chance of developing health problems and chronic degenerative diseases.

For instance, being overweight can put stress on your joints. If not addressed, you may experience pain and discomfort in your joints, or worse, develop a degenerative disease like arthritis. No amount of joint supplements will be able to help address your problem if you don't focus on managing your weight.

In addition to your joint health, your heart, liver, kidneys, and brain health are also at risk when you are overweight.

What Causes Chronic Health Problems?

Being overweight is largely an effect of a poor lifestyle, which is made up of an unhealthy diet, sedentary lifestyle, irregular leptin and insulin levels, and emotional stress.

In one study, it was found that a great number of Americans fall into the overweight category. At the rate they're going, there's a huge possibility that almost all American adults could end up being overweight in a few years' time.

Many people forget that losing weight is not only about appearances, but about being fit and healthy. Maintaining your ideal weight gives you more energy, a better immune function, and optimal heart health, and lowers your risk of disease.

Two Factors That Affect Your Weight

When you're committed to managing your weight, you need to remember that two main factors that influence weight gain are diet and exercise. By eating nutritious foods and having regular exercise, you'll be able to control your weight. These factors have the biggest, most profound effects on your well-being - one way of managing your stress, for instance, is exercise. Aerobic exercises can specifically help release "feel good" hormones called endorphins.

Below are some things to remember when modifying your diet and fitness routine:

1. Keep your sugar consumption to 25 grams or less per day. If you're overweight or have a chronic decision, keep it below 15 grams.
2. Avoid refined carbohydrates, such as bagels and breakfast cereals. Processed foods rich in trans fats should also be avoided.
3. Eat more healthy fats like saturated fats. Ideal sources include olives and olive oil, coconuts and coconut oil, avocados, and raw nuts and seeds.
4. Only consume organic, whole foods, such as organic vegetables, grass-fed meats, and free-range poultry.
5. Go beyond cardio in your workout. Integrate other forms of exercise, such as high-intensity interval training, strength training, core exercises, and stretching.
6. The best way to burn fat is to build muscle. However, do not exercise the same muscle groups every day, as your muscles require ample time to rest and repair.

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Empower Yourself To Be Wealthy, Healthy And Free!

At least 5 years ago, I suggested there was a correlation between one's financial health and one's physical/emotional health. Since then, I have taken a special interest in the subject and, after learning a great deal from a nutritionist co-worker and trainers and doing a lot of research, I believe more than ever in the link between bad health and bad finances. I believe our ultimate goal should be to empower ourselves to live the life we desire without having to worry about our health or money.

I sincerely doubt that I made history back then with my uneducated theory and there is evidence that other better qualified folks have made the case since then. In fact, in 2009, well-known financial expert Suze Orman appeared on the NBC TV show Biggest Loser in a segment about assessing each player's finances. She advanced the notion that the players who had the best credit scores would be the ones most likely to win the contest by losing the most weight. As it turned out, the player who she deemed had the best grip on his finances did actually win the title. Danny got his financial house in order before going on the show suggesting that when you improve your financial situation, health benefits will follow.

Exercise is often overlooked, and even avoided, when someone is trying to get back on his or her financial feet. Have you ever known anyone who thinks, "Once I'm bringing money in again, then I'll have time to exercise. Exercise doesn't pay the bills, you know"? Despite one's best intentions, it's hard to adopt a workout regimen when you are 3 months behind on the mortgage or your roof is leaking, right? You become obsessed with keeping yourself afloat and, quite often, your health suffers as you do nothing but work... or look for it.

When folks are stressed, they often react by doing things that feel good to them. Unfortunately, many of these things are not healthy or beneficial. One such activity is overeating. Emotional overeating can be triggered by many factors but one of the most common is stress over money problems. According to weight loss experts and nutritionists, people under stress will gravitate toward processed and sugary foods as a way to cope with their anxiety. If the stress is caused my money problems, people will more likely buy cheaper, processed foods, as well. Such foods are now considered to be the most detrimental to good health and, as argued on a recent Dr. Oz episode, they can be as addictive as cocaine due to their effects on brain chemistry. As people gain weight, they begin to also stress about their health which simply continues the cycle.

So how does one get both his physical and financial health in order to stop the cycle? How does one finally empower himself to succeed? The answer, it seems, lies with the individual. For some people, improving their health, looking and feeling better, gives them the confidence to apply for a better job or seek out financial advice and take action. They take better care of their money because they suspect they will be around longer to appreciate it. For others, a better income opportunity relieves anxiety and encourages them to make the most of their comfortable lifestyle by getting healthy. If one puts off health improvements until she has more money, she runs the risk of never realizing her dreams. On the other hand, if one has enough money but is in poor health, the same outcome may occur.

Can improvements be made in both areas simultaneously? Human nature suggests that most folks have a hard time with that. They tend to focus on one task at a time. If you are disciplined, however, an optimal exercise/eating plan can co-exist with a job hunt or financial improvement endeavor.

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9 Great Exercises

Fitness plays a very important role in men's health. It improves the quality of the lives they live by reducing the risks of degenerative diseases such as cancer, hypertension, diabetes or heart diseases. Staying fit requires a combination of a good diet and regular exercise. The down side is that doing the same kinds of exercises every two days can not only get exhausting, it can also be a bit boring. There is therefore the need to keep changing the exercises every so often to beat this and to be able to reap the benefits of working out at the end of the day. Below, we will discuss a number of exercises that target different parts of a man's body.

1. Push ups for the chest and serratus anterior

Push ups are the best exercise for working out the chest, the arms and the shoulders. To do this exercise, lie face down with your palms at shoulder level with your fingers spreading out forward. Push your body up until the entire weight rests on the palms and the toes, keeping your body as straight as possible. Lower yourself until you almost touch the floor and repeat. You can vary the way you do this exercise by adjusting the width difference between your palms.

2. V-sit hold for the abdominal muscles

This exercise will improve your balance by working your abdominal muscles. To do this exercise, lie on your back with your arms pressed firmly to your side. Lift your upper body and your lower body into a V position while you support yourself with your butt. Hold this position for as long as possible before going back to the starting point. Repeat the process.

3. Single-Leg Side Plank

This exercise improves the endurance of the entire lower back. It also activates the glutes making it very good for prevention of lower-back problems. To do it, lie on your right side. Your knees should be straight at this point. Support your upper body with the right elbow and forearm placing the left hand on the left hip. Contract your abdominal muscles while raising your hips so that the body forms a straight line from the ankles to the shoulders. Raise your left leg as high as possible and hold for half a minute. Repeat this several times and then change to your left side and do the same.

4. Reverse Crunches

This exercise is good for working out the core and the lower back. To do it, lie straight on your back with your arms on your sides. Press your palms into the floor. Bending your knees at 90-degrees, bring them up till they are directly over the hips. Tighten the abdominal muscles while keeping the upper body pressed to the floor and curl your tailbone up off the floor, bringing your knees over to your chest. Curl back to the starting point and repeat. Do this 15-20 times.

5. Stomach vacuum for the abs

While sit-ups and press ups work on the outer stomach muscles, they do very little for the inner muscles. Stomach vacuum on the other hand works on the core of the stomach leaving one with a stronger, tighter and flatter stomach. This exercise employs breathing and if done properly, it can remove two inches from the waist in just three weeks. To do it, breathe in deeply filling the stomach like a balloon. Then breathe out slowly sucking in your stomach as far back towards the spine as you can and hold this position for as long as you can. When in position, you should continue breathing normally. Repeat ten times. The exercise is great and convenient as it can be done while standing, while on the back, while seated at your desk in the office or even on all fours.

6. Squats for the lower body

Squats are a great way of exercising the lower body without weights. Squats maximize the benefits of other exercises by creating an overall anabolic environment in one's body. To do this exercise, keep your back straight. Your feet need to be shoulder length apart. You can either stretch your hands straight in front of you or you can use weights for a heavier squat. Stick your butt out while supporting yourself with the heel and lower your body towards the floor. The butt should go lower than the knees for a full squat. Push from the heels to rise and repeat.

7. Farmer's walk on toes for the calves

This exercise increases the cardiovascular fitness while working out the calves. To do it, grab heavy dumbbells, hold them at arm's length on the sides of your body and stand on the balls of your feet. Walk forward for a minute before stopping. You can use heavier dumbbells if you feel like you could have endured the pressure for much longer.

8. The Pelvic Tilt

The pelvic tilt is an exercise that strengthens the pelvis muscles and the lower back. To do it, lie on your back on a mat with your arms on the sides of your body. Bend your knees such that the heel rests straight on the floor. Tighten your lower abs pulling in your tummy towards your spine thus tilting your pelvis up into the air. Hold this position for 10 seconds before going back to the starting point. Repeat the process.

9. Kegels for the pelvis floor muscles

Kegels are exercises that are normally associated with women. They involve the exercising of the muscle that holds the flow of urine. Just like in women, the kegel exercises are very good for a man's sexuality as they reduce premature ejaculation and generally intensify the sexual pleasure. It also prevents male urinary incontinence. To exercise the pelvic floor muscles, contract your kegel muscle like when trying to stop the flow of urine and hold for a count of four to ten. Repeat this exercise for as many times as you can throughout the day whether standing, sitting or walking.

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Sports Massage - Easing The Pain of Tired And Exhausted Muscles

Are you one among those individuals who work 8 to 9 hours a day? Do you even have the energy to work that long? It's really hard to work for a prolonged period of time and at times, you get to push your body's limits. Athletes endure the same stress and weariness as they have to work and train hard each day. In fact, they even need to surpass their limits each day. That's how intensive their practices are in order to properly hone their skills and better their performance. However, regardless if you're an athlete or an ordinary office worker (who spends most of his time inside the office, sitting four couple of hours), it's essential to opt for sports massage from time to time.

Generally, you don't have to be an athlete to get the benefits of sports massage. But if you're an office worker, why not opt for the ordinary massage? Sports massage focuses on parts of the body (muscles) that are overly used during the work or practice. By focusing on these parts, the body doesn't simply get rid of the stress but also improves the performance as well as the condition of the muscles, thus preventing any severe injuries in the future. Moreover, sports massage is being incorporated in rehabilitation programs and proves to be a great help in the recovery and strengthening of injured athletes.

Also, one other good thing about storage massage the benefits can also be felt by those who have an active way of life (those who loves adventure and usually spends most of his free time outdoors). Individuals such as this will also require and seek massage in order to soothe their tired and exhausted muscles and it's best for them to seek private health facility centers that can offer medical services to massages to trainings.

Here's another reason why opt for sports massage. Extreme sports or adventures will get the muscles tired strenuously, thus requiring more extensive massage. Apart from focusing on specific muscles and body parts, sports massage is usually more extensive than normal massages. When overly tired muscles are ignored or didn't get the proper massaging that it needs, there's a high chance that it'll lead to injuries or will have a negative effect in your performance.

This is why fitness experts and sports trainer recommend before and after-game massages to most athletes in order to maintain the condition and ease immediately the pain that their tired muscles are enduring. If you want to succeed in your sports career or just want to have a fitter and stronger muscles and body, all it takes is a properly-done massage from time to time.

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Miracles to Your Weight Loss Challenge?

It can be daunting. You've tried everything. You lose, you gain, you lose, you gain. It's a nightmare -right? But it doesn't have to be that way. Keeping yourself in the zone of let's call it "Weight Awareness" doesn't need to be a full time job. However, only thinking about making changes and never actually taking the first step will keep you more in "Weight Denial" Zone for a while than anything else. So how can you become more aware and realistic and less frightened or paralyzed?

Here are 5 "Miracles" for You to Consider:

Miracle # 1 There are no Miracles. It's as simple as that. Real change requires effort, commitment and trust in the process and in yourself. You may not see results right away, but when you put one foot in front of the other and do what it takes on a daily basis, the results of all your effort is bound to show. However, I must add, that if you've been at it for awhile trying to lose weight and are not making headway, it's time to consult a professional.

Miracle # 2 Realistic Dreaming is Good for You: Yes go ahead and imagine being healthy, lean and fit. Studies show the powerful effects of visualization in achieving any goal. In your mind's eye you can see yourself energetic, fit and wearing clothes you love and dream of putting on someday. Just like Olympic athletes - you can train your brain to think positive thoughts and allow yourself to emotionally experience a New You.

Miracle # 3 Think Opportunity Not Challenge: Your weight loss and healthy eating program can be a wonderful adventure into self realization. Most people enter a "diet" with trepidation and not excitement. Try and change your thinking, suspend all judgment and just go for it. Whatever you are doing is better than doing zero, unless of course it's downright unhealthy, unsound and unproven.

Miracle # 4 One Small Step: No leaps required. The slower and more aware you are in your Weight Loss Journey the better. Don't think of this as "oh in a few weeks or months I'll weigh such and such". Think more long term - how will I feel and look in a year or two. Think one meal at a time if you need to.

Miracle # 5 Being Healthy is Never Done: It is a practice of being healthy, not a one time event. So keep at it - there are no failures. You are never done - this is a lifelong process - so enjoy it - there's no hurry!

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Health and Fitness: Nutrition

Grandma always told you to adopt healthy eating strategies, and she wasn't too wrong. Take a look at yourself, the mirror doesn't lie. The oil of a coconut has plenty of health benefits, and that's why misconceptions should be shunned for good. In fact health experts across the globe swear by the benefits of using this, and you too should consider making a switch for the same. If you need reasons, here are six of them to think of.

1. Coconut oil wouldn't make you fat

Coconut oil benefits health in ways more than one, which wouldn't be seen in many other essential common oils found around. One thing is for sure, you won't grow fat consuming coconut oil, since MCT or medium chain triglycerides are found in it. MCT helps with fuelling the body's needs, and doesn't aid with fat development. Other oils have LCT's or long chain triglycerides, which store fat.

Now you know why people of the tropics are so slim and healthy at the same time, this is because in most of their cooking, it is used. Even those who have livestock and would want to keep their animals lean, use coconut feed. Health articles too praise the use of this oil, and it's not only your grandma who does that.

2. Higher metabolism assured

With coconut oils used for healthy foods to cook with, you not only get fuel for the body, but also higher metabolism too. With higher metabolism, you have more chances of burning calories, in an effective way. This means, no fat adding and no worrying about an expanding waistline.

3. Omega 3 fatty acids

Especially for those who hate fish, and for vegans or vegetarians alike. Such people need Omega 3 fatty acids in some form or the other, which only coconut oils can give.

4. Energy in abundance

Yes, we have already told you about Coconut health benefits and more energy to you now. With more metabolism you get to loose more weight, and bring in more energy to your body too. MCT's are found abundantly in healthy foods cooked in it, which helps with metabolism boost and weight loss too. Thermogenesis is activated within the body, and this boosts the metabolism in more ways than one, bringing more energy to you.

5. Save your skin and hair

Balding patches, round crowns, skin trouble, and hair fall, all of this can take a toll on your self-esteem. Say goodbye to all of that, because apart from using this for healthy eating, one can also save their skin and hair too. Who wouldn't like compliments on glowing skin and flawless bouncy hair, so say goodbye to chemical treatments and welcome the natural cures of coconut oils. Skin would be smoothened and your hair would shine, be ready for those praises.

6. For nicks and cuts

Studies have proved and health articles too speak high of coconut oils' curative properties. It is known for it's anti fungal, antiviral and antibacterial properties. One can consume or use it topically, either ways it works wonders.

We hope now you understand why the big switch from other cooking oils to coconut oils would be beneficial for you!!

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How To Build Muscle Quickly!

One of the biggest parts of getting into shape in the modern times is not just about learning how to lose weight and eat right, it's about changing the body. Sure, you could go forward and drop a lot of fat cells and pounds, but if you're not replacing those things with lean muscle, you are going to find that the shape of the body is not exactly very good. To make sure that you get a good amount of definition, and not become a super athlete, you'll want to look into a few tips that will help you learn how to build muscle fast. Remember, there are a variety of methods that you can employ, so the following should not be the only option that you take, as there are many different roads. The things stated below are to start giving you ideas on how to progress.

The first thing that you need to know is that you should eat. Do not adhere to anything so strict that you're only eating salads and water all the time. If you plan on charging ahead with serious muscle building, or at least the replacement of fat, you will have to look at eating more protein, increase your intake of vitamins and working with your own immune system to boot out the negative things. Not only that, you will need to have enough calories to help you get energy when you need it most. Once you realize that the enemy is not food, you will appreciate a more diverse array of food items.

Aside from eating right, you will need to lift weights. Some people don't like the idea of having to lift a great deal, and some are even afraid that they will bulk up to body builder status, but that's not true. Especially for women, this notion is not true at all. Don't believe the hype, you can lift and do cardiovascular exercise without having to gain serious bulk. In order to build muscle fast, the right way, you'll need to lift weights and alternate between work outs of cardiovascular methodology and lifting. These two elements should take turns, and the more you focus on only one and not the other, the more detriment you'll put to your body's system. Lift one day, do cardio another, and change up your pattern and formula.

The biggest secret to learning how to build muscle fast is simple, just do it. Set a goal for what you want your body to look like and build towards that based on diet and exercise. There's no magical formula that will take away the need to eat and lift weights as well as do cardiovascular exercise. While there are some that claim there's magic out there, it's not the case. You will want to employ all the things that you can to make sure that you are in the best shape of your life, and that means that you will need to put in some time in learning how to eat right, exercise at least 30 minutes a day, and stop shying away from the weight machines.

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5 Tips to Melt Away Belly Fat

It's time to look and feel your best!

Without a doubt, the belly is a top concern for anyone preparing to show some beach body skin. Fat on the stomach area seems to accumulate easier than on other parts of the body, especially for some people, yet it's the most stubborn and hardest to get rid of.

It's important to remember that while it's not an overnight process, you can take control of your body and your stomach with a smart and healthy lifestyle, exercise, and diet changes.

A regular exercise routine and sensible diet will put you well on your way to success in meeting your weight loss goals.

Here are 5 tips to melt belly fat as you go for your beach body goals:

1. Get enough sleep.

When you don't get enough sleep, your body releases extra levels of the hormone cortisol (known as the stress hormone).

High levels of cortisol "signal" your body to store fat around your belly. In a recent interview with Marlo Thomas for The Huffington Post, celebrity personal trainer Jackie Warner says that hormonal imbalance is one of the leading causes of stubborn fat around the midsection.

2. Beat bloat.

Even a mild case of lactose or gluten intolerance can lead to bloating around the belly.

These possible allergens can cause digestive issues in your intestines and thus excess water weight around your belly and waist.

Taking a break from these possible culprits will allow you to ensure they're not sabotaging your battle of the bulge. Take two weeks off of dairy, and then two weeks off of gluten. Notice how you feel and look without each. If your digestion feels smoother by the second week, and you notice any reduction in belly flab, you may want to consider a more permanent diet change, or talk with your doctor about possible options.

3. Skip the crunches: do squats and lunges instead.

Traditional crunches are considered by many in the health industry to be an inefficient exercise to target belly fat.

The usual crunches target only one area of the abdominals and don't tone the rest of the body or provide the hormonal (the fat-blasting) body response that a core-targeting exercise routine does.

Squats and lunges, on the other hand, are two of the most effective exercise for fighting belly fat, as they both work the core as they tone (and provide a serious booty boost).

4. Hit the mat.

A regular yoga practice can help lower stress (again, reducing those pesky cortisol overloads that lead to increased belly fat), increase energy and focus - say goodbye to that 3pm sugar boost you thought you "needed" to get through the day - and improve your mood big time.

The bottom line: you'll feel amazing. And the added bonus? It's a true core workout that will work deep-down ab muscles you didn't even know existed.

5. Set reasonable goals, and track your progress.

There's no better motivation than setting a goal, and meeting it, except maybe fitting into your favorite jeans.

Setting attainable and measurable goals is a great way to make sure you're staying on track and enjoying the journey to true health. Start small- maybe your first week's goal is to make it to one yoga class; maybe it's to quit soda once and for all.

For some, a weight loss journal can be really helpful, too- each morning, write about how you're feeling and your goals for the day or week.

Check out top-rated fitness trackers in your smart phone app store for a conveinient way to document your results.

Tracking what you're eating and what exercises and activities you've done can also be really helpful, especially as you progress and can look back on how far you've come.

Eat right, exercise appropriately, sleep well and monitor your progress to carve a lean and toned beach body this summer!

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Simple and Effective Stretching Exercises

Note: Hold all these stretch exercises for about 20-30 seconds. You could repeat them 3-5 times.

Neck Stretch

Sit or stand straight. Bend your head toward the left and hold. Bow your head forward and hold. Then, bend your head to the right and hold. Do inhale and exhale in a slow manner.

Hamstring Stretch

Stand straight with feet apart. Take your left leg forward, toes up with a straight leg. Then, bend the right knee the same as you do when sitting back. Support yourself using your both hands placed on your thighs. Do the same thing on the other side.

Quad Stretch

Do this stretch with a chair or facing a wall. Start with feet apart; be sure to straighten your back with parallel feet. Hold your left foot with your left hand and hold then do it on the other side.

Standing Triceps Stretch

Stand straight. Hold your left elbow with your right hand. Place your left palm on your back and slowly reach your spine using your finger tips and hold. Make sure that the shoulders are relaxed. Repeat this step on the other side.

March on the spot

March on the spot or you could also perform a light jog. Be sure to pump up your arms while you do the steps. Keep elbows bent with your fist closed. Do this for about 3-5 minutes.

Heel Digs

Alternately place heels in front. Point your foot up and simultaneously pull your arms forward. For better results, do a slight bend on the other leg. Do this for about 2 minutes.

Kneed Lifts

Stand straight. Bring up the left knee and use the opposite hand to touch it. Maintain a straight back and tight abs. you could also do a slight bend on the other leg. Do the same on the other side. Change positions for every 15 - 30 seconds.

Knee Bends

Stand with feet apart. Then stretch out your arms forward and bend you knee. Come up and repeat. Do about 10-20 repetitions.

Body weight exercise is one of the best ways to fitness even though you do not go to the gym. It could be done at home with your family or friends. Just be sure to practice safety by doing stretching and warm-up prior to the regular body weight exercises. Follow the suggestions above and make yourself free from possible body pains and injuries.

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The Key To 6 Pack Abs

If you talk to anyone that wants to enter shape they will straight away talk about shedding enough fat to gain the body they want. Not merely will they desire to have a smaller waistline, they will need to ensure that they have what are known as 6 pack abs. This happens with all the striated muscle within the abdominal area replaces the greasy tissue tissues that can grow on top. To get to a place where you've got this effect, you'll have to focus on three important points, and most might not know it. Some suppose it is just a subject of working on this area a good deal, but that's not the circumstance, it actually goes a bit deeper than that. Just when you decide to research this a tad closer, are you going to see important modifications for the future.
Above all, you will need to participate in exercise that will assist you in the long run. Not all strategies will tell this to you, but you need to raise weights. Lifting weights assists the body gain control over mobile generation in vital locations, and that is going to offer you not just a surge in metabolic price it will entirely change the way your body looks and feels. The kicker here is not that you simply do weightlifting, it is that you switch it with cardio exercises. You start to not only lose fat, but also get 6-pack abs for your own problem, whenever you combine the two with ingesting correctly.


Aside from that, if you're serious about losing weight, you'll have to learn what foods will allow you to get thin and mean fast. The obvious things that you may believe are not accurate, you may eat a good deal of good food, but you should reduce out part of the evolution of processing plus things which are highly processed. Appear at any given food item which you have in your own home and see the ingredients, you'll discover that there are going to be a section length of items which are made into what you consume. Slowly change that by purchasing entire foods and natural items which are based on actual things that the body is able to consume.
The next part of the procedure is only one that can help you isolate the abdominal area. You will need to like a transmission, take a seat and watch some tv. You should hit the ground and do sit ups, when the ads hit. This will sound silly to the majority of people, but you'll find that within one hour or both of television you will have inked hundreds of sit ups. Doing this daily wont just change the body's image, but offer you the rock hard, striated muscle system which you simply desire. You'll have the ultimate 6 bunch and you can actually get an 8 pack. Sticking to the strategy above just isn't difficult, it is simply an issue of combining all the components to work for you. Just take baby steps and develop to a good spot, you'll find that it is easier than you may have previously thought.


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Bulking Phase

When bulking you should have a surplus of calories, this means you should be eating more than your maintaining weight. For example if your maintaining calories is 2000, you should add calories to it depending on your body. some people will need a surplus of 1000 calories while others need 2000 calories. When bulking one of the best way to workout is going 5x5 on all your lifts. This will help you get stronger and build more dense muscles. To make bulking easier just add a spoon of peanut butter every time you eat a meal.

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Cutting Phase

One simple way of losing weight and maintain muscles, is to eat high protein and less carbohydrates/fat. Usually you should be eating less than your maintaining calories. Beside that keep a minimum of a gallon of water a day, this will keep your body hydrated and help you get rid of water weight. This eventually will give you a cleaner and tighter physique.


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Quote of the Day - 6/29/13

Even the greatest was once a beginner. Don’t be afraid to take that first step. -Unknown

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IIFYM

IIFYM stands for If It Fits Your Macros
The word ‘Macro’ is short for Macro Nutrient, of which there are three plus 1 consideration:
-Protein
-Carbohydrates
-Fat
-Fiber is the 4th macro, though many in the nutrition community consider it a micro nutrient. For our purposes, fiber should be a major consideration when dieting, therefore we include it in with the other macros.

This is a new path to dieting, you can eat whatever you want as long as it fits your macros. deficit to lose weigh and surplus to gain weigh. AN easy app to help you through this journey is MyFitnessPal. I have been using it every since i started working out. It is a useful tool to keep track of my macros through out my daily lifestyle. 

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