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Tashina Hill - Health, Fitness and Beauty Blog

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Alright! Its 2020; we all know that most of us, if not all of us, are partly guilty of eating like crap over the holidays. For some, eating like crap left them with the consequence of elevated body fat levels. It could be the belly, for others its the thighs and bum and for some it's the upper back.

Wherever you store most of your fat, it's a situation that can be dealt with. And hey! It's a new year, so why not kick start your health and fitness goals with these ten tips to get you results immediately with your physique and health:

1. Drink Green, White and Black Tea

Wine, beer, soft drinks and sugary drinks were probably the dominant liquids consumed during the Christmas break. Now you must think of a bang for your buck liquid alternative to drink so your body can start repairing and burning fat. Drinking various herbal teas on a regular basis is a great way to kick start your metabolism, lower inflammation, aid in detoxification of harmful toxins and prevent cancer. Green tea is my favorite. It increases insulin sensitivity so you can burn more fat, raises basal metabolic rate, blocks up to 30 grams of starch during meals, and kills intestinal pathogens.These are just a few things green tea does in the body. A word of warning, make sure your brewing tea leaves in a tea net, as drinking excess tea from chlorinated tea bags will increase the risk of breast cancer. Aim for at least 2 cups of tea a day with out fail.

2. Alkalise The Blood With Raw Juices

Alkalizing the blood is one of the best methods to increase energy and vitality. Too many people overlook the importance of alkalizing the blood. If you have a raw juicer, I recommend trying green juices first thing in the Morning when you wake up to alkalize the blood. A good green juice combo is a mix of, celery, cucumber, spinach, lime, ginger, pineapple and green apple. Feel free to try different vegetable and fruit combos. Remember, don't Use you much fruit as over consumption of fructose can lead to fat storage

3. Give Cancer Risk A Knockout With Unlimited Consumption Of Cruciferous Vegetables

Ok, we all know that we should eat our vegetables, but how many of you out there actually eat 5-7 servings of vegetables a day. Is that to much? Ok, how about 3 servings, I think that's easy enough? Cruciferous vegetables such broccoli, cauliflower, cabbage, and brussel sprouts all contain a unique antioxidant called sulpheraphane. This potent phytochemical is primal for decreasing cancer and decease risk. But to maximize absorption of this phytonutrient and other antioxidants, eat these vegetables organic, and steam them for about 3-5 minutes.

4. Don't Overlook The Leg Press

Over use of machines in the gym is definitely a big no no if you want a healthy, strong and lean body; but using machines such as the leg press smartly can bring about fast and effective results with body composition.At the end of your workout try these 2 finishers:
2 minutes on the leg press non stop (BRUTAL !!)
3 drop sets of 6 reps (heavy) to 12 reps (medium weight) to 25 reps (light)
This is also brutal. These finishers will not only leave in a wheel chair, but it will trigger the release of a potent fat burning hormone called growth hormone.

5. Forget Six Pack Training And Focus On Interval Training

The truth is, if you really want diamond cut abs, six pack training such as crunches and leg raises are not the most effective way to get you there. Instead, focus on all out interval And sprint training. For some people, running as fast as they can on a treadmill can be foreign and quite a challenging experience; but through clinical practice and numerous study's, it has been proven that interval training is far more superior for ripping up than sit ups are.

Try interval training either on the treadmill or rower, and focus on either 30 seconds off maximal activity with 30 seconds rest, or 1 minute off continues activity with 1 minute rest. For an even greater challenge, try 20 seconds of maximal activity with 10 seconds rest.

6. Eliminate Pro Inflammatory Foods Such As Gluten, Soy, Dairy And Wheat

Food induced inflammation is one of the biggest reasons for phantom fat storage. I refer to phantom fat storage as to when I'm dealing with a client that stores fat for no reason, even when there off carbohydrates and sugar, eating a high protein diet and training there hearts out till they fall to the floor. When you have inflammation, your body releases stress hormones such as cortisol, which is a fat storing hormone, especially for the abdominal area. The usual suspects? Well you can certainly point the finger at gluten, wheat, soy, dairy and some times even eggs. Eliminate these foods out of your diet and I guarantee you will see fast results with how you feel mentally, physically and how great your physique is.

7. Take Fish Oils And Carnitine For Rapid Fat Loss

I have written numerous articles on the outstanding benefits of regular supplementation of fish oil. For an even better bang for your buck supplement protocol, try paring fish oils and carnitine together.

L-carnitine is an amino acid. Its main reason for being potent for fat loss is that it drives stored fat into a place called the mitochondria. The mitochondria is located in every cell in our body, it is the powerhouse of our cells, the fire, the flame, the engine, when fat is shuttled into the mitochondria, its burned and metabolized for energy. Omega-3 fish oils also aid in this process by increasing cellular activity, making these two supplements the bread and butter for rapid fat loss .

8. Go On A 14 Day Protein Boot Camp

Any time I want to lose body fat quickly and get my health back on track, I engage in a 14 day protein bootcamps. During this period you follow one simple rule, if it doesn't walk, run, swim, or fly, or During the 14 days you want to give your body a rest from consuming sugars and carbs rich foods. Instead focus on getting your carbohydrates only from vegetables. The is a nut or a vegetable, then don't eat it!! Animal protein and smart fats will increase thermogenisis (heat) in the body and raise basal metabolic rate. This 14 day initiation period is crucial if you're serious about losing the holiday pounds. For some people it can be a struggle; for others, it's easy. The results speak for themselves. And remember during the 14 days you are aloud unlimited consumption of vegetables,reasonable amounts of smart fats such as nuts, oils and butter, and hit for 5-7 servings of animal protein a day.

9. Don't Eat More Than 2 Hours Before Bed Time

Pre-bedtime meals can be a major roadblock for long-term fat loss success. I always believe to eat if you're feeling hungry, as long as it's the right food; Eating too close to bed time can alter your quality of sleep. If you eat too close to bed time and your food is still digesting when you sleep, your body's ability to reach stage 5 sleep, which is the deepest sleep you can reach, is When you reach a deep sleep, your body is flooded with anabolic hormones such as growth hormone and melatonin. These two hormones are primary for recovery from stress, building the immune system, and burning fat.

Try not to eat 2 hours before bed time, this will ensure your dinner is fully digested, and your body can reach a deep sleep. If you feel a bit peckish, take 15 grams of a fiber supplement before you sleep, which should ease of the hunger.

10. Shop Smart In The Supermarket; Avoid Tuna, Non-organic Strawberries And Canned Tomatoes

Toxic load in the body is one of the worst things to promote.If there're 3 foods I would say to avoid in the supermarket, it would be tuna due to the high mercury levels, non-organic strawberries due to the high pesticide content and canned tomatoes due to the high heavy metal content. There are a lot of other foods I recommend to avoid, but start with these 3. Consuming too many toxins can really destroy the body from the inside out, be smart when you shop, by organic food when you can, especially fruits, vegetables, and meat should be free range, grass fed, and organic when possible.

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10 Tips To Get You Healthy and Lean｜misssparks97｜note

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Alright! Its 2020; we all know that most of us, if not all of us, are partly guilty of eating like crap over the holidays. For some, eating like crap left them with the consequence of elevated body fat levels.

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Description

There are so many alternatives and also variables associated with losing weight that you could end up being put off before you start. The following review by https://www.tashinahill.com/ the leading reading personal trainer should help make the procedure a little bit easier.

If you are used to having huge quantities of sugar in your food (coffee, tea, baking, etc.), one way to help you lose weight is to consider changing to a sucralose-based sweetener like Splenda. You will still have the sweetness you hunger for without all the calories, which will reduce your everyday caloric consumption.

French fries are a quite addicting snack to have during the day. However, they are a temptation for lots of people who are trying to drop weight. It is possible to create "fries" that benefit you and also won't put on those extra pounds. Slice a small potato into french fries and toss with a little olive oil. Then scatter the slices with rosemary, salt and pepper and cook for half an hour in an oven at 400 degrees. Using a spatula to turn them, continue baking for ten more mins. You should choose these over the common deep-fried variation considering that they are scrumptious with ketchup as well and they have a lot less calories. These "French Bakes" were provided by Laurel's Cooking area cookbook.

In order to lose weight, avoid meals with high fructose corn syrup and trans fats. Simply taking these two active ingredients from your diet plan will help eliminate numerous junk foods and also make you more careful in the meals you eat, therefore, you will eat much healthier meals and take the weight off.

Another easy way to eat less calories and lose even more weight is to serve up your meal on a smaller plate. You will still feel full even though you have had less to eat.

If you are attempting to diet, you need to maintain healthy and balanced treats in your cupboards and also fridge. If you have unhealthy treats available you will most likely tuck into them on a regular basis. Healthy treats that are higher in fibre or healthy protein will help you feel full and also keep your blood glucose secure.

Be positive and you can lose those extra pounds. You hold the power to manage your weight. Stay strong in your resolution to reach your goals.

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There are so many alternatives and also variables associated with losing weight that you could end up being put off before you start. The following review by https://www.tashinahill.com/ the leading reading personal trainer should help make the procedure a little bit easier.

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Methylsulfonylmethane (MSM) is one of the most broadly applicable tonics for the body. While the name is overwhelming, MSM is simply an organic form of sulphur found in a normal human diet and used by the body in an extraordinary number of its processes. Sulphur is found in the hair, nails, skin and bones and is used broadly as an anti-inflammatory as well as a powerful device of detoxification and cell regeneration.

Entering the diet through the 'sulphur cycle', MSM is first released by plankton into the atmosphere, where ultraviolet light converts the mineral into Dimethyl Sulfoxide (DMSO): the precursor to MSM. It then enters our soil and is absorbed by plant matter after it rains and through the consumption of fruits, vegetables and some plant grazing animals, becomes available to us as an important part of our natural mineral intake. Unfortunately, https://www.tashinahill.com/ today's mineral content of our soils is poor and sulphur is often found to be deficient in our diets and must, as a result, be supplemented. MSM is not only a component of many of the amino acid building blocks of our cells but by increasing the flexibility and permeability of the cell membrane, ensures its integrity. Such permeability also allows toxins that have built up inside the cell to be released.

MSM and its treatment of muscular and joint pain:
Not surprisingly, MSM is used in the treatment of muscular and joint pain. Without sufficient sulphur in the body, damaged tissue from injury or exercise can regenerate slowly causing a build up of scar tissue and rigid connective fibrous tissues. As the body's natural defensive response, inflammation causes these cells to swell and pain and pressure result. MSM has a powerful anti-inflammatory effect by restoring the natural passage of fluid through the cell membrane, preventing its stagnation. Simultaneously, permeability of the cell membrane increases the level of nutrition to tissue. MSM supplementation has been effective in the treatment of rebuilding cartilage, ligaments and tendons in both the elderly and athletic and has being used by elite athletes for almost a decade to increase their performance and recovery time.

MSM and women:

The supplementation of MSM is of enormous benefit for women. Not only can MSM help prevent such degenerative conditions as Osteoporosis and Arthritis but its supplementation can be used to treat cellulite and to prevent 'aging'. As sulphur is required for collagen synthesis and the development of the connective tissue fibres of bones, hair, teeth and skin it plays a significant role in promoting and maintaining their health. With more MSM in our diet our cells stay buoyant, clean of toxins and youthful! MSM is a powerful beauty tonic.

How to take MSM:

MSM can be taken in many ways. With a very low level of toxicity, MSM had been said to be as safe a drinking water. That said, MSM has a bitter taste and is better mixed with something else. A wonderful way of taking MSM is with a tablespoon of apple cider vinegar and a teaspoon of honey diluted with hot water. The vinegar and honey mask the taste but mixed with MSM they create a powerful blood cleanser. Also add it to your favourite super-smoothie or to a glass of orange juice as vitamin C helps the body to assimilate MSM. Start with a tablespoon of MSM two to three times a day. After approximately 12 hours the body will flush out any excess MSM it doesn't need so it is important to continue its supplementation.

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Methylsulfonylmethane (MSM) is one of the most broadly applicable tonics for the body. While the name is overwhelming, MSM is simply an organic form of sulphur found in a normal human diet and used by the body in an extraordinary number of its processes.

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Camu Camu (Myrciaria Dubia) is a miracle fruit born from a low growing South American riverside shrub. Emerging from the Amazonian rainforest, the Camu Camu fruit is a purply/red colour and can be harvested once a year during the wet season.

Although Amazonian cultures do not perceive Camu Camu to be nutritionally relevant, what makes Camu Camu such a miracle fruit is its extraordinary high vitamin C content. This making the Camu Camu fruit extremely sought after on the international market - due to its immune system enhancing properties!

As well as its high vitamin C content, the Camu Camu fruit is rich in flavonoids (bioflavonoids) with the antioxidant activity of such flavonoids assisting with cancer prevention. Furthermore, said many health & wellness influencers, incorporating flavonoids into ones diet can assist with anti-depressant treatment, by providing nutritional support to the bodies own mood balancing chemistry.

Camu Camu is also a significant source of potassium, providing 711 mg per kg of fruit. It also has a full complement of minerals and amino acids that can aid in the absorption of vitamin C such as anthocyanins (a powerful antioxidant), bioflavonoids, and other essential co-factors. In addition to the chemicals mentioned above, camu-camu contains beta-carotene, calcium, leucine, protein, serine, thiamine, and valine, making it particularly invaluble for the formation of white blood cells, maintaining a healthy immune system, and support for the brain, lymph glands, heart and lungs.

As mentioned earlier, Camu Camu, posesses an exceptionally high vitamin C content. In comparison to oranges, Camu Camu, provides 30 times more vitamin C per serving. As a high dose vitamin C botanical Camu Camu works as an absorbic acid, which is required to assist with metabilic reactions in the body including the synthesis of collagen.

Vitamin C deficiency means that the body's collagen is to unstable to perform regular functions and can lead to decreased immune function and scurvy. By increasing the levels of vitamin C in your body, you are ensuring strong immune health, the abiltiy to fight of winter colds more effectively, as well as a decreased risk of cardiovascular disease. Vitamin C consumption has shown to support the immune system maintain excellent eyesight create beautiful skin ward off viral infections support strong collagen, tendons and ligaments decrease inflammation improve respiratory (lung) health help maintain optimal clarity of mind in times of stress and anxiety.

As the fruit is extremely acidic, it posesses a unique flavour and is best utalised in a powder form, where it can be combined with other ingredients. A great way to enjoy the benefits of Camu Camu is to add between 1 and 3 teaspoons (or more) to juices, smoothies, or simply to your drinking water. It can also be used in conjunction with MSM powder helps rejuvenate collagen and improve the health of the skin. If you would like to incorporate the flavour of Camu Camu into a meal, the below recipe is a favourite of ours!

To a serving of cooked quinoa add:

1 tablespoons of coconut butter

1 tablespoon of raw honey

1/4 teaspoon of Maca Powder

1/2 teaspoon of Camu Camu Powder

A small pinch of ground cinnamon

1 tablespoon of soaked Goji Berries

To the quinoa add the coconut butter and honey then mix well. Then stir thru the maca, camu-camu and cinnamon. Finally, on top place the goji berries.

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Camu Camu (Myrciaria Dubia) is a miracle fruit born from a low growing South American riverside shrub. Emerging from the Amazonian rainforest, the Camu Camu fruit is a purply/red colour and can be harvested once a year during the wet season.

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Magnesium helps us to relax, and prevents us from getting overly stressed, it is the fourth most abundant mineral in the body-it can be found in human bones, teeth and red blood cells, and activates more enzyme systems than both Iron and Zinc combined.

Magnesium is critical in over 350 essential biochemical reactions in the body including digestion, energy production, muscle function, bone formation, creation of new cells, activation of B vitamins, relaxation of muscles, and also assists in the proper functioning of the heart, kidneys, adrenals, brain and nervous system.

Magnesium Deficiency

When the body's cells are depleted of magnesium, the body will start to replace magnesium stores from its own reserves, namely from the bones & the liver. When the body no longer has the capacity to replace magnesium from its own reserves, the symptoms of magnesium deficiency start to manifest. Symptoms can range from cramps, muscle twitches, insomnia, fatigue, anxiety, as well as migraines & insomnia to name a few.

A magnesium deficiency accompanies a potassium and phosphate deficiency, and in the worst instances, a calcium deficiency is also evident.

Magnesium & Women

During the menstral cycle, levels of magnesium in the fit women body drop, which can lead to migraine head aches and cramping. The magnesium found in Cacao, can assist in easing these symptoms, as well as assisting with water retention and weight gain that are caused by low levels of aldosterone which is produced by adrenal gland as resulting of magnesium deficiency .

What can cause magnesium deficiency?

Modern diets & bad eating habits have lead to many people not consuming enough magnesium, however the shortage of magnesium begins with modern day farming methods whereby crops are artificially fertilised with potassium and nitrogenous fertiliser, which in turn drains the earth of nutrients including magnesium! Furthermore, modern day processing methods of sugar, grain & salt based foods see more than 80% of magnesium is removed, 38-67% of magnesium is lost through cooking, up to 38% through freezing and up to 99% through refining processes.

A deficiency can also generally be traced to areas in which the soil composition already has a poor magnesium content and consequently less of it is found in the drinking water and food. Australia has the lowest magnesium content in the soil in the world.

Reasons for magnesium deficiency

Diets that don't incorporate multiple nutritional sources

Diets high in refined foods, such as sugar & white flour

Food that has a very high calcium content, or is lacking in vitamins B1, B2 & B6

Excessive Alcohol consumption & smoking

The use of diuretics and some antibiotics.

Excessive exercise

Stressful situations

Cacao & Magnesium

Cacao is a great source of phytonutrients including aminos, protein, omega-3, calcium, zinc, sulphur, copper, potassium, beta-carotene, chromium and magnesium. Cacao is without rival the highest source of magnesium to be found in any food, so rich in it that it has been known to reverse magnesium deficiency.
Mighty Magnesium Smoothie!

1. 4 cups Almond milk

2. 3 tbsp Cacao Powder

3. 1 tbsp Maca Powder

4. 1 tsp Cinnamon

5. 1 tbsp Cacao nibs

6. 2 tbsp Coconut Oil

7. 1 tbsp Raw Cashews

8. 1 tbsp Raw Honey - To Sweeten

9. 1 pinch Celtic Sea Salt

10. ½ Tonic Superfoods Vanilla Bean

11. ½ tsp Cayenne Pepper

Blend & Enjoy!

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Magnesium helps us to relax, and prevents us from getting overly stressed, it is the fourth most abundant mineral in the body-it can be found in human bones, teeth and red blood cells, and activates more enzyme systems than both Iron and Zinc combined.

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Pull The Trigger On Emotional Eating - Always Fit

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Eating a healthy diet isn't just about what you eat. We all know to some degree, what types of foods are considered healthier, and what types of foods we think we should avoid. Many of us though, don't take the time to identify WHY we eat.

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Detoxification

If you've been eating badly, if you eat non-organic meats, unwashed vegies or if you live in a city, your body will be burdened by toxins. If your organs are taxed, your body's processes of elimination will be compromised and these nasties will be stored in your fat. As most toxins are fat soluble, your body will lay down extra fat stores to 'house' extra waste that can't be metabolised. Toxins, therefore, cannot only make you gain weight but set in motions imbalances in hormonal and digestive function that have broader implications on your ability to lose weight but also in your energy levels.

So what do we do? TAKE MSM!

MSM is one of the best agents of detoxification. If you've been reading from this website you'd already know what we're talking about. MSM is a naturally occurring sulphur that has both a supportive effect on the boy's tissue membranes as well as a 'drawing' effect on toxins. MSM synthesises collagen that makes cell membrane's stronger but also more permeable allowing nutrition to enter body tissue and toxin laden fat to flow out. MSM also clears stagnant bile from your liver: the organ responsible for the metabolism of fats and the filtration of what you ingest. MSM is an absolute must for weight loss.

Hormonal Balance

Hormonal imbalance has an ENORMOUS effect on weight gain. Cortisol, Insulin and Oestrogen are particularly culpable. Cortisol is the 'stress' hormone that may be released by environmental, emotional or even physical stressors. Prolonged exercise can even increase levels of cortisol leading to an increase of fat stored around your belly. Oestrogen, similar, stores weight in a particular way. Increased levels of Xenoestrogens (industrial compounds that act like oestrogen in the body but are artificial and unable to be metabolised) lead to weight gain in the lower parts of the body (legs, thigh, hips) and in the bicep area of the arm. Xenoestrogens are toxic to our systems and have been linked to the development of endometriosis, breast cancer and cysts. Xenoestrogens also increase the level of naturally occurring Oestrogen in the body producing what is known as Oestrogen Dominance. Oestrogen Dominance leads to a 'pudgy', 'soft' appearance because the dominance of this hormone compounds water retention and weight gain. Xenoestrogens are found in plastic wrap, cleaning products and of course it is contained in the contraceptive pill. Oestrogen itself can be found in many foods including tofu, soy, soymilk, chickpeas, non-organic meats and many more.

Insulin is another hormone responsible for weight gain when out of balance. Insulin is secreted when we eat to instigate energy uptake by our cells. To control weight, our insulin levels must be evenly maintained and the GI index system was developed as a way of understanding the 'spiking' effect of high sugar foods of our insulin levels. The higher the sugar content of food, the greater the release of insulin which also leads to the greater the amount of energy stored in our bodies as fat. Maintaining these levels in also an important part of preventing diabetes and hyperglycaemia.

What can you take to balance out fluctuation hormone levels in your body from a variety of different sources?

Maca is a root vegetable that naturally balances your endocrine system. Maca is an 'adaptogen' so it redresses balance where imbalance exists within the human body. Because the endocrine and central nervous systems are cyclical in nature and are based on fluctuating levels, Maca balances out excessive hormonal levels without negative effect. This means is combats high levels of Cortisol, Oestrogen and regulates Insulin release. Maca also contains high levels of essential minerals including selenium, calcium, magnesium and iron as well as much needed quantities of linolenic, palmitic, oleic acids, fatty and amino acids. If you have a lot of weight to lose, Maca will also assist in skin elasticity and the ability of your skin to adjust quickly to the weight loss.

Nutrition

The final, but one of the most important components of weight-loss is nutrition. Today's food lacks the mineral and vitamin content is once had. Depleted soils through increased harvesting and farming mean that our food literally lacks vitality and nourishment. Unfortunately, we still require the same recommended dietary intake of nutrition that we always have and yet it seems unavailable to us through ordinary means. Our body's regulation of food is, to a large extent, based on blood levels of nutrition and when they are inadequate we crave more food. This means we eat more. Good nutrition also means we don't store excess weight. In order to avoid cravings, excess weight from 'empty' food we needs to supplement our diets with Superfoods: nutrient rich foods.

Two of the best of these are BEE POLLEN and RAW CACAO.

Cacao is the richest food source of magnesium and with an anti-oxidant (ORAC) score of 95500 - 14 times more than red wine - it is also the richest source of antioxidants and bioflavonoid. High levels of sulphur in Cacao act in a similar way to MSM by detoxifying the liver and supporting silicon synthesis. Assisting in immunity, tissue regeneration and protection as well as balancing brain chemistry and function, the benefits of Cacao in your diet also extends from a physical to an emotional level: Cacao contains Amantadine (the bliss chemical), Phenyl ethylamine (PEA - the chemical released when we are in love) and MAO inhibitors (suppress appetite and release serotonin).

When you feel good, you find it easier to train, easier to reach your goals and easier to keep going with your dietary plans. Bee Pollen contains all 10 essential amino acids (but up to 22 depending on plant origin), 59 trace minerals and is about 20% protein. As a complete protein, Bee Pollen is favourably comparable to equal weights of meat, eggs and cheese with 5-7 times more bioavailable protein and amino acid content. This makes Bee Pollen an ideal component to nuts both gastronomically and as a high protein on-the-go snack. Bee Pollen also contains high levels of B vitamins (used directly in energy production) as well as significant levels of Calcium, Chloride, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Silicon and Sulphur. It also has an anti-inflammatory, antimicrobial, antibacterial and anti-histamine effect on the body. Both are excellent forms of comprehensive nutrition.

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Superfoods And Weight Loss They Keys To Your Success

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Everyone whose every tried to lose weight will know that weight loss can be difficult and boring. It's easy to get frustrated, dejected and defeated. Using Superfoods to lose weight, however, is fun and relatively easy when it's done holistically.

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Vitamin C is most commonly known as the vitamin to enhance immune health. When the winter sniffles start to set in and flu bearing symptoms become present in our body, the first protocol that people usually think of (besides purchasing cheap cold and flu tablets) is increasing their Vitamin C intake. The most common way Links to an external site. of doing this is by either popping Vitamin-C tablets, a Multi-Vitamin tablet; that has considerable amounts of Vitamin C, or by drinking ascorbic acid (another name for Vitamin C) powder.

This type of urgency when we get sick, unfortunately only leads to a shallow way of consuming Vitamin-C orally. Micronutrients in the body, such as Vitamin C, do not work biologically on their own. To illustrate what I mean, lets look at a raft floating in a river; for it to go down the right stream you must have a team of strong paddlers controlling and maneuvering the raft towards the specific location. If not, the raft will just be pulled along stream, and eventually consumed by the water. This process is a direct reflection of how nutrients work in the body.

Think of Vitamin C as the raft and Bioflavonoids as the team off strong paddlers. When Vitamin C is consumed purely on its own, it is like throwing a raft into a chaotic downstream river. Without the strong paddlers (the bioflavonoids), the raft (Vitamin C) will be thrown out of control, with parts of the raft smashed to pieces. By the time it reaches its destination, the raft will be a complete mess! Bioflavonoids are the strong paddlers in the body that will protect the Vitamin C from oxidative damage and enhance its effectiveness.

What are bioflavonoids?

Bioflavonoids (also known as flavonoids) are a class of plant secondary metabolites that give specific fruits and vegetables their dark rich enticing color. Flavanoids posses anti-cancer, anti-viral and antioxidant properties. Besides providing the body with a host of biological benefits, flavanoids increase the potential of Vitamin-C surviving in the body by preventing oxidation. Without bioflavonoids, Vitamin-C is not effective at carrying out its role in the biological system, as it is more prone to damage in the blood cells.

Where can I get bioflavonoids?

Although found in plants & plant food, the benefits of consumption of flavonoid compounds to human health & nutrition are immense. There are six distinct classes of bioflavonoids; here is what they are & what they can be found in!

Anthocyanidins: red purple berries and grapes, red wine

Flavanols: green tea, chocolate, red wine, apples, berries

Flavanones: citrus fruits, juices

Flavonols: onions, apples, broccoli, colourful veggies & fruits

Flavones: parsley, celery, hot peppers

Isoflavones: legumes

Next time you're at the market look for fruits and veggies with a more vivid and rich color. They tend to be the organic produce, as it's free from pesticides and commercial chemicals. Commercially farmed fruits and vegetables tend to be stripped of flavanoids and other health promoting plant compounds; So, I highly recommend investing in organically farmed produce to get the maximum benefits Links to an external site. of flavonoids.

I also suggest taking a high quality, organic green vegetable powder with your oral Vitamin C, as its more efficient and less time consuming. So, if you start to feel a bit flu like & think about washing down a Vitamin-C tablet, make sure it's accompanied by a colorful piece of vegetable or fruit to make your immune system happy!

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How To Get The Most Out Of Your Vitamin C: Home: Health & Wellness

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Vitamin C is most commonly known as the vitamin to enhance immune health. When the winter sniffles start to set in and flu bearing symptoms become present in our body, the first protocol that people usually think of (besides purchasing cheap cold and flu tablets) is increasing their Vitamin C intake.

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Seeing Red: The Benefits of Red Nutrition

Excess consumption of tomato sauce may not be the best thing for your health; however, including the occasional diced tomato in your lunchtime salad or bruschetta mix may have more outstanding health benefits than you ever imagined. Try enjoying a slice of exotic guava or fresh watermelon for desert. Whichever one, the color red should be brightening our plates on a regular basis; Here's 5 great reasons why!

1. The power of lycopene on heart health

See red, think healthy heart! Tomatoes contain a star antioxidant called lycopene. Lycopene is associated with lowering heart decease and keeping the cardiovascular system healthy. The antioxidant lycopene will aid in moping up free radicals that damage the arteries of the heart and lower your risk of heart attack or stroke.

2. K.O on cancer

Francis Sheridan Goulart, a clinical nutritionist and author of 16 books on health and nutrition, states that "a tomato a day will keep the oncologist away" Tomatoes are rich in a plant chemical called saponins. Saponins acts as a natural antibiotic to help fight infections and reduce cancer risk. If you prefer it green, saponins is also found in asparagus.

3. Enlighten your vision

The lycopene in tomatoes not only benefit our heart health, but can also add valuable protection to the integrity of our eyes. Macular degeneration is one of the leading eye issues, in our modern day and it eventually lead to blindness (often from as early as 65 years of age). Consuming ripe red tomatoes can aid in a more long term remedy for eye health and assist the prevention of the onset of macular degeneration.

4. Speedy metabolism

Consuming lycopene regularly will assist in speeding up your metabolism. Why? The lycopene antioxidant protects the mitochondria (ATP supply/energy storing area) of a cell in the body. By ensuring the mitochondria is protected it ensures that metabolic chemical reactions occur efficiently. This is great as it not only speeds up your metabolism, but also helps to reduce the risk of lung and stomach cancers.

5. Cascade of nutrients

The benefits above are just the tip of the iceberg when it comes to nutrient delivery from this hearty red fruit. Tomatoes provide a host of vitamins, minerals, trace minerals, and phytochemicals. Chloraphill, alpha-lipoid acid, tocotrienols (vitamin e), as well as Vitamin A & C are just some of the other nutrients that accompany tomatoes.

A quick tip about consuming tomatoes; the redder the tomato, the more lycopene it contains. If you cook it in olive oil, it actually increases the concentration of lycopene.

Tomatoes are not the only delicious red fruit or vegetable that you can jam pack into your diet for lycopene. Watermelon, red grapefruit, and guava are also a great source; providing a host of other antioxidant benefits as well.

Now that you know about the benefits, why not decorate your plate with some shiny red nutrients and reap the rewards!

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Seeing Red: The Benefits of Red Nutrition Excess consumption of tomato sauce may not be the best thing for your health; however, including the occasional diced tomato in your lunchtime salad or bruschetta mix may have more outstanding health benefits than you ever imagined. Try enjoying a slice of exotic guava or fresh watermelon for desert.

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Let's face it; we all go through a plateau when dropping body fat. To get super lean and really reach our full potential for burning maximal body fat, our training stimulus has be varied greatly. I'm also a big believer in keeping things simple. If you're finding it hard to get past a sticking point in your fat loss goals, implement the following 3 training methods. But remember nutrition comes first. So if your diet is still not up to par, address that first!
1. Focus on lactic acid not strength.
People who are on a fat loss protocol still seem to make the mistake of lifting weights to heavy for their own good. If your creating maximal muscle fatigue at 6 reps or less, you're focusing predominantly on the nervous system. To create a more powerful fat burning response, your target rep range should be 12+, even hitting reps of up to 50. By engaging in reps of 12+ the body is more dominant in producing lactic acid. Lactic acid shifts you blood P.H balance to being more acidic. In return the following metabolic processes begin

When your body is in an acidic state, the pituitary gland releases more growth hormone. Growth hormone is responsible building more muscle, and burning more fat.

The more lactic acid your produce in the body, the heart has to work harder to buffer the lactic acid out of your body's natural elimination systems. By the heart working harder, the metabolism works harder. Therefore creating more of a long term fat burning response

2. Finish your workouts with sprints
If I could prescribe a single training protocol to burn body fat quickly, it would be sprint (interval) training. Nothing creates more of a maximal metabolic exertion and calorie burning effect than sprint training. Finishing a good weight training session with 6-8 rounds of sprints on the treadmill will take your Fat burning effect to the next level. Here is how it works.

By doing weight training first, you deplete your muscle cells of glycogen; from there you prime your body's fat burning response. Then by jumping on the treadmill and hitting up rounds of sprints, your body goes into hyper exception, sending free fatty acids into the mightochondria (cell furnace where energy gets burned) to use as energy.

Here is a simple interval training protocol.

30 seconds 90% exertion, 30 seconds rest (jump to the side of the treadmill, careful not to fall off)

6-8 rounds

I like to prescribe this training protocol to any client who desperately needs to break through a fat loss plateau. It's very painful, and at times might make you feel quizy, but it works wonders for anyone who desperately needs to kickstart there fat burning cycle.

Out of all the muscles in the body, your leg muscles, specifically your quadriceps (thighs) and your glutes (bum) are largest muscles, and can generate the most power. They can create the strongest hormonal response and fat burning response in the body.

Focus on low reps, heavy load at the start of the week to tap into your higher threshold muscle fibers. Functional hypertrophy in the middle of the week, and then high reps at the end of the week. You will probably need a wheel chair to transport you around after your first week of training. But hey, as they say, no pain, no game.

For anyone who is unfamiliar with specific training plans for the lower body I suggest consulting with an experienced strength and fitness coach that you trust.

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"3 Training Tips to Breakthrough a Fat Loss Plateau" by Miss Sparks

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Let's face it; we all go through a plateau when dropping body fat. To get super lean and really reach our full potential for burning maximal body fat, our training stimulus has be varied greatly. I'm also a big believer in keeping things simple.

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Social media is a great way to promote your business and connect with people. Each platform has special features in order to customize your profile and promote your product, service or skill. For instance, Twitter gives potential clients real time updates on what is going on with the business, Facebook can help promote special events and promotions that you plan on putting on, and LinkedIn is a professional database of colleagues that can be used for networking, advice and training. Whether you work with one or all of these social media sites, profiles can be effective for all industries. One booming industry today is the medical industry, and even physicians are turning to social media markets for work; here's how.

Of course greedy drug companies are starting to spam the social media world with discount Viagra and such, but physicians are taking their job a little further than the waiting room. Doctors might not be leveraging social media to learn about new products or browse through ads, but they are finding new ways to connect with patients through these sites. Doctors are using Facebook to interact through polls, virtual birthday celebrations, and one-on-one conversations with patients with comments and questions regarding medical care. It's a little too soon to expect every private care doctor to have their own Facebook page, not to mention be able to respond to every comment or post, but some doctors say it might soon be the norm.

Aside from communicating with patients, social media is a valuable asset for doctors to communicate and collaborate with each other. Many physicians have turned to social media to help each other manage the amount of new information they need to know about quality care. There are free databases such as Doximity, which helps doctors connect with other doctors, and address consumers needs. Thousands of medical providers use the platform to share information, collaborate on treatment plans, and improve quality of care standards.

Even though some social media platforms have strict privacy settings, doctors should proceed with caution. Unfortunately, physicians can't use traditional social networks, email or SMS to discuss patients thanks to federal HIPAA laws that requires medical-grade security. Physicians need to ensure that they participate in social media sites that are HIPAA compliant. Doximity offers physicians the ability to engage in quick, HIPAA-compliant communications through mobile apps (available for iPhone and Android) or via the Web, and can use a secure SMS messaging system or fax directly from their phone or computer to anyone in or outside of the network. On an unsecured social network like Facebook or Twitter, doctors need to carefully monitor their communications. Doctors can't just tweet treatment plans.

Overall, social media is a helpful and useful tool for physicians just like it is for the masses. This may prove to be an important component for medicine professionals who can stay up-to-date on news and trending topics in the healthcare field. As long as all information and patient privacy is protected, social media can benefit physicians in a number of ways.

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Social media is a great way to promote your business and connect with people. Each platform has special features in order to customize your profile and promote your product, service or skill.

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There are a number of myths associated with losing weight and getting fit. However, it's the lies that we choose to believe that get us in the end. The lies that we tell ourselves about food are the reason that most of us fail at our diets and healthy eating habits. There are a great number of ways that the mind persuades us to justify having one cupcake because we didn't have lunch, or skip the gym because we parked far away from the grocery store and used the stairs at work. But in reality, all we are including beauty wellness influencers doing by telling ourselves these lies is hurting ourselves and our progress in our goals. Here are a few common lies we tell ourselves about food and what it can do to us in the long run.

Lie: Salad is always a healthier choice Truth: Sometimes. A lot of times salads your order at restaurants are loaded with unhealthy extras that make them just as bad (and sometimes worse) than other items on the menu. Salad additions like cheese, nuts, high-calorie dressings and croutons can make this meal high in calories and fat. Many people tell themselves that if they order a salad they are making a healthy choice because it starts with a bed or lettuce and veggies, but this isn't always true. Depending on where you're eating, another meal like a chicken sandwich on a whole wheat roll may be healthier than a salad piled with unhealthy ingredients.

Lie: Fast food is cheaper than cooking something at home. Truth: Eating out all the time adds up quickly. You are much better off meal planning and buying healthy ingredients at the store than choosing the drive through or take out menu all of the time. Pick up a package of ground turkey, a tomato and an onion, a head of lettuce, some thin sandwich rolls, and a bag of baby carrots. That'll likely cost under $20, and it'll give you FIVE meals of turkey burgers with baby carrots on the side. Five fast-food value meals, on the other hand, would probably cost you more.

Lie: A side to your meal is a must Truth: You don't always need something to go with the main item. A major lie we tell ourselves about food is that we need side dishes because it's customary to add them to whatever our main course might be. But this isn't necessary. Most restaurants offer two side items with their main dishes but these can cause the calories of a meal to add up quickly. Don't believe that its necessary to order a couple of sides with your main order. You can often opt for just the main part of the dish and save yourself some money and some extra calories.

Lie: Asking for special orders is too much of a hassle Truth: It is worth it to get what you want and need for your diet. Most people trying to be more health conscious will tell themselves that they will take a meal as it comes, even if that means it doesn't fit into their diet. Don't lie to yourself and believe that it's too much of a hassle to ask for no mayonnaise or grilled chicken instead of fried. Most places will easily accommodate the customer so you can get your food the way you want it, and so it fits into your healthy eating and diet concerns.

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There are a number of myths associated with losing weight and getting fit. However, it's the lies that we choose to believe that get us in the end. The lies that we tell ourselves about food are the reason that most of us fail at our diets and healthy eating habits.

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Maybe everyone is overweight because they don't understand what is making them fat in the first place.

There are many myths floating around the health industry related to gaining weight and we're going to look at them today.

If you believe any of them in the past you need to forget about them straight away if you ever want the body you deserve.

1. Eating late at night

A lot of people are scared to eat anything at night because they think it will make them fat.

They seem to think their body shuts down as soon as they're in bed and the food they've eaten will stay in their stomach.

The reason they think this way is because they've been fed a lot of crap by people who don't have a clue what they're talking about.

You can eat anything you want at night and you'll not get fat unless you go over your daily calorie limit because your body doesn't switch off when you go to sleep.

2. Drinking diet soda

You can't get fat if you eat something that doesn't contain any calories and diet soda is the perfect example of this.

In a normal can of soda, there is far too much sugar and it contains lots of calories, but diet soda doesn't contain any.

That means you could drink a whole case every day and you wouldn't end up having to use a different belt hole.

There are other reasons why you shouldn't drink too much diet soda, but don't be afraid to drink a can if you want to wash down your lunch.

3. Skipping Breakfast

This is related to the first thing we spoke about because of those people who think your body shuts down when you sleep at night.

They also think breakfast kick-starts their metabolism and by eating it they'll naturally burn more calories throughout the day.

This is maybe one of the craziest myths in the world and you don't need to eat breakfast if you're not hungry as soon as you wake up.

If you skip breakfast there is less time to stuff your face with extra calories throughout the day.

4. Eating White Carbs

Eating white carbs will make you fat if you eat too many of them, but so will anything else that contains calories.

The big myth has to do with the fact people think white carbs are more fattening than wholemeal carbs.

We can argue about which one is better for you until the cows come home, but at the end of the day, they both contain very similar amounts of calories.

If you eat too much of either one you'll gain weight, so don't feel like you have to stick to the wholemeal variety.

5. A High-Fat Diet

Fat is misunderstood by so many people and I think it's simply because of its name. The fat you eat has nothing to do with body fat.

If you don't eat fat you will die because it's essential for your body to function.

It also happens to be delicious, and it's calorie-rich which means you don't need to eat as much of it to hit your daily calorie limit.

If you decide to eat a lot of fat you won't gain weight as long as you track your calories so you don't eat more than you should.

I hope you feel great

These myths can affect your life in a negative way, so I hope you feel like you have a little more freedom now that you can ignore them.

If you want to lose weight it helps when you're not barking up the wrong tree.

You might start to enjoy your diet more too because of what we've discussed.

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5 Fat Myths Every Dieter Needs To Know About | Get Fit Don't Quit

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A lot of people are scared to eat anything at night because they think it will make them fat. They seem to think their body shuts down as soon as they're in bed and the food they've eaten will stay in their stomach.

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One of my New Year's resolutions was to not only get into a regular exercise routine, but to become stronger. I consider myself pretty active - I've always been a runner and a cyclist - but I never thought about any other type of exercise, especially not weight training. I love getting my heart rate up and challenging myself, but never believed lifting weights would do either of those. Then I learned that weight training and building muscle is an important part of an exercise routine.

Building muscle has a number of health benefits; it helps to strengthen the connective tissues, it increases bone mass, reduces your risk of injury, lowers your chance of getting osteoporosis later in life and improves your resting metabolic rate, which allows you to burn more calories while doing nothing. Here's a closer look at some things you can do to gain muscle.

In the kitchen: Remember: a healthy body starts in the kitchen. Eating a balanced diet that includes plenty of protein will help you in gaining muscle. Some foods you'll want to stock up on include lean meats, whole grains, low fat cheese, plant-based proteins such as legumes, nuts and seeds, complex carbohydrates, unsaturated fats like nuts and olive oil, and a good amount of vegetables to aid in digestion while providing ample vitamins and minerals. It's also important to eat regularly if you're trying to gain muscle. Going too long without food will slow down your metabolism. To gain muscle, it's important to provide your body with enough fuel to aid in recover and muscle repair for growth after tough workouts. Also, get an idea of how many calories you're eating every day and add about 500 to that. A general rule to follow is to take in about 1 gram of protein per pound of body fat each day.

In the gym: Focus on increasing resistance and decreasing reps. Pushing the muscles to work harder for shorter bursts will force them to use more energy to get stronger and build muscle mass. An important thing to remember is to always have a partner with you when doing new or heavier exercises. Also, limit your cardio session to 2-3 times per week while gaining muscle. Try light jogging for around 30 minutes each session, and throw in a few fast intervals every few minutes during your cardio to lose fat as well.

At home: Rest is one of the most important aspects of gaining muscle mass. Make sure to give your muscles enough rest in between workouts, at least 24 hours after you've worked a certain muscle group. Alternate days, for example, between arms, chest and legs. High resistance work leads to more wear and stress on muscles, which requires a longer recovery and rebuilding period. Working the same muscles on back-to-back days could lead to injury. Quality sleep is also just as important as resting your muscles which is vital for rebuilding and recovering after lifting. Also don't forget about stretching as well. Keeping your muscles loose prevents injury and improves recovery.

Whether you are just getting back into the gym or looking to bump up your weight lifting routine, it's important to go at your own pace and take in the nutrients your body needs to rebuild and recover so you'll feel and look your best. Building muscle and increasing fitness will be a slow process, so don't try to overdo it or you can risk injuring yourself or burning out.

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One of my New Year's resolutions was to not only get into a regular exercise routine, but to become stronger. I consider myself pretty active - I've always been a runner and a cyclist - but I never thought about any other type of exercise, especially not weight training.

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They call him the fastest man on earth. A five time world champion, and four time Olympic gold medalist, Usain Bolt has conquered the Olympic stage once again, blazing the 100m Mens final for a time of 9.63 seconds, WOW! That is fast.

Usain Bolt is not only the fastest man on the planet, but him and other elite sprinters are surely a perfect example of what it looks like to be shredded in body fat.

So I saw the perfect opportunity after watching the 100m Men's final to explain why sprinters are one of the leanest people in the world with body's to die for! And how everyday people including can adopt similar training styles into there fat loss program to brake plateaus and reach new heights with there bodies.

Why do sprinters have amazing bodies?

If you compare a sprinter to a marathon runner, sprinters not only have low overall body fat levels, but they have a considerable amount of lean, healthy, muscle tissue. Yet most marathon runners seem to look like they're deteriorating from the inside out. Marathon runners also seem to carry more body fat, especially around the midsection of the body. How can this be?

I mean you would think marathon runners would have the best bodies as they put in more work during there active sport, killing themselves with long bouts of continuous activity, and sprinters only have short bursts of activity lasting from 10 to 30 seconds. Well let me explain something, bursts of activity at near maximal output has a completely different metabolic response than long duration activity at low intensities.

Because marathon and long distance runners are under non-stop activity for long bouts at a time, the body goes through a very potent stress reaction called the 'fight or flight' response. I have mentioned this in many health and wellness blog articles, explaining that people who engage in a lot of low intensity aerobic training at the gym, such as cardio classes, jogging on the treadmill, and riding the elliptical bikes, are constantly firing this survival response at a low grade. From here the body is very quick to catabalise (break-down) lean muscle tissue and hold onto fat as the body thinks it's in 'danger'. That's why a lot of people who do aerobic training think they're losing weight when actually they are losing muscle. That's why marathon and long distance runners look like stick figures. They may look skinny, but really there are just depleted in muscle mass, which by the way is not a good thing!

Yet if you take a look at a sprinters body composition, it tells quite a different story.

Sprinters and burst runners are shredded as hell, but they also have good looking muscle. This is because they do not put their bodies under long bouts of stressful activity, and in-return they dodge the fight or flight response, holding onto muscle and burning fat instead of the other way around.

Sprint and burst training also raises the body's oxygen debt post exercise. This response is called EPOC (Exercise Post Oxygen Consumption). The EPOC reaction causes the body to burn up calories post exercise like an inferno eating up anything in its path. Sprinters and short distance runners literally eat up fat while they're sleeping!

Here are a few other reasons why sprinters have some of the leanest and best looking body's in the world.

Sprinters and short distance runners have a much healthier hormonal profile that favors continuous fat burning compared to aerobic and long distance runners. Sprinters have much higher levels of testosterone, growth hormone, IGF-1, and glucagon, which all contribute exclusively to fat burning.

Sprinters do not engage in long distance activity as it will actually make them considerably slower. That's because long distance running trains the slower type 1 muscle fibers, while wasting away the valuable and athletic type 2-B muscle fibers.

Sprinters also do a more considerable amount of weight training compared to aerobic junkies, further positioning their body for sustained fat burning. The more muscle you have, the more fat you burn!

Sprinters have a much better cortisol-testosterone ratio compared to marathon and long distance runners. This allows them to recover from exercise much quicker, build and retain much more muscle, have a better sex life, have a stronger immune system, and avoid prolonged stress that is brought about during long distance running.

How do I train like a sprinter?

Now I certainly do not expect everyone to jump on the 100m track and start sprinting like a madman (although if you feel that you're fit and athletic enough to engage in track sprinting, do it!) but you can engage in short bouts of high intensity running on the treadmill. You can refer to this training as the ever so popular high-intensity-interval-training. It's quite simple. But remember, before you engage in any sort of vigorous exercise program; consult a physician to be safe.
High intensity interval training sample
This is a simple interval training sample for people who are just starting. But you can always adjust the difficulty by increasing the speed of your running, how long you run for, and shortening your rest periods in between.

1. Warm up (either with mobility work or bodyweight exercises)

2. Jump on a treadmill and engage in the following.

3. 30 sec running at near maximal speed-45 to 60 sec rest (jump to the side of the treadmill and wait till the rest period is up, then jump back on the treadmill)

Alternate between the 30 seconds of running with 45-60 seconds rest. If you're a beginner, start with 60 seconds rest, and to make it more difficult, shorten your rest period to 45 seconds, then eventually 30 seconds.

Time your interval workouts so it can last up to 20 minutes, if you're a beginner, you can make it shorter and eventually build up.

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They call him the fastest man on earth. A five time world champion, and four time Olympic gold medalist, Usain Bolt has conquered the Olympic stage once again, blazing the 100m Mens final for a time of 9.63 seconds, WOW! That is fast.

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Do you ever go to the gym and struggle to come up with an effective fat burning, gut busting workout? Do you ever get sick & tired of pacing away on the cardio equipment? Or maybe you're sick of doing bicep curls & sit ups day in and day out. Let's face it, our workout resumes though from professional trainers can sometimes lack in excitement, or most importantly, can lack in results.

If you're the kind of person who loves training, and is in the pursuit of shredding their fat to pieces for the summer this year, then boy do I have recipe for you! In this article I'm going to explain why high intensity, full body circuit training can brake through your most hardest fat loss plateaus, and leave you gut busted & feeling like you have seriously pulled the trigger and blown away your body fat.

A look at full body circuit training

When I'm talking about high intensity, full body circuit training, I'm certainly not referring to the typical group pump class at your local gym, which I find to be absolutely useless in really taking your training & fat loss to the next level, no offence to these classes, but I'm all about results, real results!

I'm referring to getting out on the gym floor, designing 5-6 different movements, all incorporating different muscle groups, choosing a challenging yet realistic weight with multiple gym apparatuses such dumbbells, barbells, kettle bells, medicine balls, cables etc and blasting a way a circuit for 4-6 rounds. Trust me, do this rite and you will certainly feel the burn (in a good way).

To design a full body circuit, the best approach I recommend is to choose 4 movements, each movement works a different muscle group in the body, and the 5th movement can be an all out sprint on the treadmill for 45 seconds to a minute. Below is an example of how to come up with the exercise selection.

Full body circuit example

Upper body push exercise/dumbbell chest press on Swiss ball, standing dumbbell push press, push ups, cable chest press, bench press, dips

Upper body pull exercise/chin up, cable row, single arm dumbbell row, barbell bent over row, single arm cable row, barbell high pull

Lower body push exercise/barbell back squat, barbell front squat, dumbbell squat, step ups, jumping squats with dumbbells, lunges, split squats

Lower body pull exercise/conventional dead lift, Romanian dead lift, single leg RDL's, Swiss ball hamstring curl

All out sprint on treadmill, rower, cross trainer, or bike for 45 seconds to a minute

Some of the exercises mentioned above are advanced movements, and if you decide to try out some of these, I recommend consulting with an exercise professional first so you can get the lifting technique properly.

On the other hand you can begin by doing body-weight movements, or just choose lighter weights and move through the circuit safely. In terms of rep range, I recommend doing between 12-15 reps per exercise, and each rep performed controlled, not rushed. So each rep should last 3-5 seconds. This is referred to as tempo.

And in terms of rounds, if your fitness levels are not the best and you're a beginner to high intensity circuit training, start with 4 laps, and if you're a hardcore fitness junkie such as myself, go 6 rounds. After completing 1 round, take no longer than 60 seconds to rest & hydrate.

Why is full body circuit training so effective at burning fat

There're several reasons why full body circuit training is so effective at destroying fat. First of by working the large muscle groups all in one workout, the demand for the body to call upon its stored energy will go through the roof. Not only will your metabolic rate shoot up during and after the workout, but your fat burning hormones will be triggered and begin running rampant around your body, withdrawing fat and burning it up as energy.

Also because you're working all your large muscle groups in the one workout, you increase what we call "insulin sensitivity". This means that your muscles will be able to absorb food, specifically carbohydrates after your workout more efficiently and not store excess carbohydrates as fat.

Full body circuit training will also increase E.P.O.C. (exercise-post-oxygen-consumption). The E.P.O.C response is triggered when the body is put in an oxygen deficit state. This happens during short but high intensity bouts of exercise, such as full body circuit training and sprinting. Triggering the E.P.O.C response is something essential for all fat burning workouts.

Long distance, steady state cardio does not trigger this fat burning response. That's why if someone really wants to burn up fat during a workout then I prescribe a program of full body circuit training, interval & sprint training, & hypertrophy (muscle building) workouts.

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Do you ever go to the gym and struggle to come up with an effective fat burning, gut busting workout? Do you ever get sick & tired of pacing away on the cardio equipment? Or maybe you're sick of doing bicep curls & sit ups day in and day out.

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If you're anything like me, and almost everyone out there, the internet plays a major role in your everyday life. Especially for women, this can prove to be both a good thing and a bad thing when it comes to body image, confidence and comparison. For those on the journey to weight loss and improved fitness, being constantly bombarded with images and messages of beauty means we can be heavily influenced by what we see online, even if we don't want to be. Social media has become one of the most popular ways of staying connected these days, and because we spend so much time on these sites every day, we must be affected by what we see on them, right? So how exactly does social media hurt or help your journey to weight loss and improved health?

Social media is a broad category that includes everything from interactive sites like Twitter, Facebook and Instagram, to one sided information and idea sharing sites like personal blogs and tumblr. Everyone uses social media for different purposes, but for the most part, people will likely only post things that promote themselves and show their good side. This can be a source of unhappiness for many and can cause people to believe they do not live up to certain standards. On the other hand, there are plenty of people on social media, especially within the healthy living community, who use it as a platform to share their honest reality and to encourage others.

How it Hurts

There is a quote by Steven Furtick that relates to how social media can hurt your weight loss journey; "The reason we struggle with insecurity is because we compare our behind-the-scenes with everyone else's highlight reel." This means that while most people are only posting their successes, accomplishments and perfectly edited pictures online for the world to see, it is easy to believe that your weight loss or fitness journey is lacking, or that you're not doing enough compared it to what others are broadcasting. Social media has a way of making us feel like we aren't as good as others because we compare our real, everyday lives to the manipulated one's voluntarily posted by others. For the most part, failures, defeats and otherwise less-than-perfect appearances will not appear on social media unless to fulfill a certain purpose.

A lot of social media sites are chock full of photoshopped and contrived images of the "perfect" body. Much like the advertisements we see in magazines and on television, these messages and images force us to believe that there is an ideal we must live up to. It can be discouraging seeing these things and believing that that's what the majority of people look like. The truth is that most people only show their best side on social media while hiding all of their flaws.

How it Helps

On the other hand, social media can actually be a very powerful tool in succeeding in your weight loss journey, as long as you're in the right place. There are thousands of online blogs and websites that aim to help promote healthy living and proper weight loss techniques through first hand accounts and information sharing. These kinds of healthy living blogs, as well as weight loss forums, tumblr sites and other groups and organizations on social media, act as an open arena to share candid experiences, genuine struggles, helpful advice, information, motivation, inspiration and encouragement to others who are working hard to lose weight and get healthy. If you don't have support through family, friends or loved ones, becoming a part of these social media groups can be very helpful in staying informed and inclined to continue on the tough journey of getting in shape.

Social media is an incredible way of not only acquiring information and motivation, but engaging in conversation with people who want to help. One of the best aspects of social media is that it is a two way street when it comes to sharing and participating in a worldwide accumulation of like-minded people. Find a niche or group of people who can provide you with whatever you need to stay on track with your weight loss journey, and it may be a key factor in reaching your goals.

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If you're anything like me, and almost everyone out there, the internet plays a major role in your everyday life. Especially for women, this can prove to be both a good thing and a bad thing when it comes to body image, confidence and comparison.

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Running is a great cardiovascular exercise, and a very beneficial part of any fitness routine. Many people who don't consider themselves runners picture running as a daunting task, or something they just can't see themselves doing. But the great thing about running is that it comes naturally and anyone can do it. It doesn't matter what level you're at in your fitness or how long you can run for, its easy to build up your strength and endurance when it comes to this great cardio exercise. If you're thinking about beginning a running routine, here are some useful tips from sportswoman to get you started and help you get the best out of it.

1. Get Outfitted

This may seem like the least important part of running to you, but seasoned runners know that the proper running gear is essential. The shoes are particularly important in running, and if you think you'll be running a good amount, don't skimp on the purchase. Beginning runners should do a bit of research, as there are a number of different types of running shoes depending on the terrain you plan on running on; such as trail-shoes and road-running shoes. The shape of your foot also plays a big part in your decision, so you may want to visit a running store where they can help you pick the best shoes. Also make sure you have the right clothing that will allow you to focus on your running rather than what's uncomfortable.

2. Hydrate and Nourish

Proper hydration and energy levels are key to running for exercise. Eat an energizing snack at last an hour before you go to run, and drink a lot of water. It is important to time your meals because activity will slow your digestion, and you don't want to have food that will sit heavily in your stomach. A good meal to have before running will include protein and complex carbohydrates that provide your body with the much-needed fuel it needs. Beginning runners should keep it mind that it will take some experimentation to figure out what works best for their body when it comes to fueling for runs.

3. Motivation

When it comes to any fitness routine, each person needs to find what motivated them. For beginning runners, running can be hard, frustrating and monotonous at first, so finding personal motivation is very important. Music can be a very useful tool in feeling good during exercise and keeping going when running. Make some running playlists that you will enjoy and will make your run something that you look forward to. Or, find a running buddy who is at a beginner level like you. A running partner may be just what you need to motivate you to stay on track and continue your fitness journey.

4. Pace Yourself

Beginning runners should always remember to take it slow. Just because you see people out there running 5 miles at a time doesn't mean that that's where they started. It is good to push yourself and challenge your body, but it is not good to injure yourself or pass out from over-exertion. Only you know how your body feels, so at the beginning, aim to run at a place where you feel slightly uncomfortable. By this I mean if you are gliding effortlessly you are not doing enough and you should pick it up a notch. Likewise, if you feel like you need to stop, there is no shame in walking to rest a little bit. Beginning runners should aim to keep a steady pace for as long as possible to build up their endurance, and to move at a pace related to their fitness level.

5. Track Yourself

Especially at the beginning it's helpful to find some way of monitoring your running progress. Are you seeing any differences? Did you lose weight? Are you covering a greater distance than when you first began? How are your times? Keeping a running diary to document your running will help you realize how you are improving and can serve as a motivational tool. Watching your progress on paper will also help you make adjustments to your routine and push yourself to continue to do better. If you feel stuck, there plenty of beginning runner plans online and in fitness magazines that you can follow.

Stretch and Cool-down

This is one of the most important parts of any exercise routine, but is especially vital to running. Beginning runners should always learn to stretch properly so to no injure themselves. Stretching before and after running will help your legs feel limber to run longer distances and will prevent you from feeling sore the next day. Warming up and cooling down are both vital to a running routine as well. Increasing and decreasing your heart rate and body temperature gradually before and after running will keep you healthy and functioning properly. If you stop running suddenly you can experience dizziness or light-headedness. Cooling down will prevent your from feeling dizzy or light-headed, and also helps your body to get rid of lactic acid which builds up in your muscles during exercise.

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Running is a great cardiovascular exercise, and a very beneficial part of any fitness routine. Many people who don't consider themselves runners picture running as a daunting task, or something they just can't see themselves doing. But the great thing about running is that it comes naturally and anyone can do it.

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If you want to live a healthy life, you must follow a certain lifestyle, not just go on a diet. Maintaining a healthy body requires finding a balance in the foods you eat as well as incorporating exercise. If you're anything like me, your sweet tooth will not be happy with a no-chocolate diet. Well, the good news is that many studies have found small amounts of dark chocolate and high-cacao products can actually benefit your health. Hurray! Here are some of the ways dark chocolate is good for your body, and why it should be incorporated into a well balanced diet:

Heart Health

Studies have shown that a small amount of dark chocolate included in a diet can keep your cardiovascular system working efficiently. Dark chocolate can improve blood flow, lower blood pressure, lower cholesterol, contain mild anti-clotting effects, as well as prevent plaque formation. Who knew?

Antioxidants

Originally reserved for vegetables and fruits, its now known that dark chocolate is also loaded with antioxidants that are good for our health. Antioxidants protect the cells in our body against dangerous free radicals that can cause oxidative damage. This means, dark chocolate can slow the signs of aging, as well as protect your body from cardiovascular disease and various types of cancer.

Good for Your Brain

Not only does dark chocolate increase blood flow to improve cognitive functions in the brain, it also contains several chemical compounds that boost your mood. Endorphins, the "feel good" chemical, as well as serotonin which is an anti-depressant are both contained in dark chocolate. In addition, dark chocolate has caffeine in it, which acts as a mild stimulant. All of these together make eating dark chocolate a pleasurable experience.

Vitamins and Minerals

Would you ever think that any kind of sweets could contain vitamins and minerals that are good for our health? Well, dark chocolate has potassium, copper, magnesium and iron in high concentration. These together help prevent against stroke, cardiovascular disease, anemia, type 2 diabetes and high blood pressure.

Healthy Fats

Some may be wary of these health benefits because they believe all sweets, including dark chocolate, are high in fat. This may be true; but in the case of dark chocolate these are mostly monounsaturated healthy fats. Because dark chocolate is made from the cacao bean, it contains very little polyunsaturated fats. Dark chocolate has neutral effects on LDL for a healthy body.

Insulin Resistance

Studies have shown that dark chocolate can improve beta cell function, increase insulin sensitivity and improve endothelial function all while lowering blood pressure. This means that dark chocolate contains several healthy properties that could help with hypersensitive and glucose-intolerant people.

With all of these health benefits of dark chocolate, you can now choose a sweet that doesn't kill your diet, and can actually improve your body's health. Enjoy!

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If you want to live a healthy life, you must follow a certain lifestyle, not just go on a diet. Maintaining a healthy body requires finding a balance in the foods you eat as well as incorporating exercise. If you're anything like me, your sweet tooth will not be happy with a no-chocolate diet.

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The simple question to ask for me is...

What do you want to be, Sick or HEALTHY? So what is actually going wrong and why do we have so many chronic diet related diseases?
To understand why let's take a brief look into modern life...
We've got a huge amount of man-made, processed and consumer designed food these days, that are calorie dense but nutrient deficient foods, although obesity rates are rising people are actually starving at a nutrient level!
Then we have the office, desk based sedentary lifestyle, cars, transport etc all contributing to a much lower daily rate of activity and energy expenditure.
These two factors alone are then contributing to all the chronic diet related conditions that are the most common killers in society these days such as, obesity, heart disease, cancers, diabetes, metabolic syndrome etc
So instead of fixing our problem at the root cause we visit the GP, to look for a pill that will cure all our ills! They prescribe us a chemical that doesn't actually fix the problem but just masks over the symptoms and which then leads to other health issues.

We then start looking for the 'Quick fix' and this is where the dieting industry enters, a massive billion dollar industry based on the fact that diets fail and you will be part of their culture, buying their products for a long time, if dieting worked then they wouldn't make any money, various dieting companies actually admitted this recently on the BBC documentary 'The Men That Made Us Thin'.
'More than $60 billion is spent each year on diet and weight loss products in the US'

Up to 2/3 of those on a diet regain more weight than when they started" 'Good nutrition makes a lot of sense but not a lot of dollars'
So how do we fix this problem?
We need to take the focus off medication and put the focus onto education.
So what is a healthy diet?
good nutritional education and behavioural goal setting to assist and support those in need, instead of letting the problem spiral out of control. In its most simplistic form the 'diet' or lifestyle that we as a species should abide by, could be defined as follows:
'A diet made up of Whole, Unprocessed Foods with a good balance of essential fats, low in refined carbohydrates with 5 hours of physical activity a week.'
If you were to live by this rule alone you would live a leaner, healthier life full stop.
What do we mean by Whole foods? We mean foods that have undergone no alteration from their original form; they arrive on your plate as they were designed to be eaten, whole.
What is a processed food? When we talk about processed foods we essentially mean foods that have been manipulated or isolated from their original form and have had ingredients added or taken away such as artificial sweeteners, flavourings, colourings and or preservatives to increase their appeal.
What do we mean by essential fats? Fats are an essential part of our diet to live and function, fats are not the enemy but they must be the right kind from good sources. The western diet has an unhealthy level of dangerous fats, such as hydrogenated trans fats in processed foods, which are basically unsaturated fats (soft or liquid at room temperature) manipulated so that they harden at room temperature, this improves shelf life and texture along with a food companies bottom line! Along with saturated fats coming from poor quality animal sources, mixed with a high sugar diet and you have the beginning of chronic food related illnesses such as obesity, cardiovascular disease and cancers.
There is also an unbalanced ratio of omega 6's (pro-inflammatory) to omega 3's (anti-inflammatory), to address this balance we need to consume more good quality sources of omega 3's such as fish, walnuts, flaxseed oil, walnut oil, hemp oil, fish oil, algae oil which are also known as 'poly unsaturated' fats. To ensure a balanced fatty acid profile we also need to consume monounsaturated fats found in extra virgin olive oil, fatty fruits such as olives and avocados.
What are refined carbohydrates? When we talk about refined carbohydrates we are talking about sugary foods, floured products such as sweets, biscuits, cakes, bread etc which contain little nutritional value and have an unhealthy effect on your blood sugar and body fat levels.
The closer the carbohydrate is to its natural state, the better it is for your health and body composition.
Physical Activity? Research shows that alongside consuming an adequate diet, individuals improve their body composition most when they do five or more hours of physical activity per week, with at least 50% of this exercise from higher- intensity activities.
Nutrition can be a mine field; there are thousands of different diets and methods floating around out there to help with fat Loss and weight loss. The first thing to remember is that much of it is 'smoke and mirrors', dieting with complex methods only increases your anxiety around eating. The aim is for long term sustainability not short term gain, so that you can embrace real food, not be afraid of it. The most important point in changing your diet is that it is a lifestyle change and not a 4 week fix that drains you into rebounding and putting the weight back on as quickly as it came off because you've been starving yourself from essential nutrients. This is about you understanding your body and providing it with the correct fuel mixture so that your mental, physical and emotional state can run at its optimal level, keeping your life in balance.
'If a food is in your possession or located in your residence, you will eventually eat it.'
Therefore if you wish to be healthy and lean then, you must remove all foods that aren't a part of your healthy eating program and replace them with a wide variety of better, healthier choices.

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The simple question to ask for me is... What do you want to be, Sick or HEALTHY? So what is actually going wrong and why do we have so many chronic diet related diseases? To understand why let's take a brief look into modern life...

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If you go and stay in a spa then one of the main features you will likely use will probably be the saunas. These tend to be free to use and they tend to allow you to use them as much as you like (whereas you will likely pay for massages and treatments), and they are also highly relaxing and enjoyable. For these reasons, many health and beauty blog yalking about it, because they are popular favorites, but they also come with many health benefits, some of which you might not have been aware of. Here we will look at those.

Skin

First of all, saunas are very good for your skin. The main reason for this is that they cause your pores to open up and encourage perspiration. When our pores get clogged with bacteria and dirt, this is what causes us to develop black heads and spots, and this is why saunas are so good for our skin - they clear the pores out and help us to reduce the chances of developing spots and blemishes and encouraging a soft and clear complexion.

Wieght

Saunas are well known for their role in weight loss. This is first of all because they let us sweat out a lot of toxins and water, which causes immediate short term weight loss (due to the weight of water). At the same time though saunas can also contribute to longer term weight loss because they speed up our metabolism. In reaction to the heat our heart rate increases and burn more energy to try and cool our bodies back down. Of course this in turn then results in us losing more weight and is very similar to the way that we can lose weight by using thermogenics and stimulants.

Circulation

This increased heart rate also improves our circulation and works the hart. This helps to prevent a blotchy skin tone, and at the same time it helps to encourage our body to transport the vitamins and minerals we need around the body.

Hair

A stint in the sauna can even improve the look and feel of your hair. The reason for this is once again due to the increased perspiration which can help to moisturize the hair and keep it glossy and shiny.

Breathing

If you have a cold or an otherwise bunged nose, then the heart caused by the sauna is just the ticket to help break up the mucus and phlegm and help you to once again breathe easily. At the same time a sauna can also help to kill of bacteria and thus aid in your recovery from an infection.

Psychology

One of the most important aspects of relaxing in a sauna, and going to a spa in general, is the simple fact that it allows you to relax and spend some 'you time' without any of the pressures of daily life. This is something that most of us simply don't get enough of and it's very important as a way to help us relax and recover from stress. If you feel as though life is getting on top of you, then you will be placing a strain on your heart and immune system and producing large quantities of cortisol which you don't want in your system. Help reduce this then by spending some time relaxing in a sauna and forgetting your cares and worries.

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If you go and stay in a spa then one of the main features you will likely use will probably be the saunas. These tend to be free to use and they tend to allow you to use them as much as you like (whereas you will likely pay for massages and treatments), and they are also highly relaxing and enjoyable.

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Many people today underestimate the power an appropriate diet plan can have in enhancing how you feel due to the excellent nourishment such a diet regimen provides. Some of the reasons for anxiety and various other mental disorders is merely an absence of correct nutrients from meals. Keep reading to find out ways to avoid these troubles and lead a healthier life as many wellness influencers do it.

You shouldn't be eating too many processed foods due to the fact that they have trans fats. You will have a greater chance of getting cardiovascular disease if you regularly eat foods high in trans fat. Trans fats can harm you by reducing HDL, your best cholesterol levels, and also raising LDL, your bad cholesterol.

When eating out, ask your server for his or her suggestions. Dining establishments frequently educate their servers to be really knowledgeable about the food selection. The next time you find yourself eating in restaurants, do not hesitate to question the team. They should have the ability to explain to you the healthiest options on the menu.

When considering your nutrition, do not over do it with vitamins and supplements. Multivitamin tablets can never change the quantity of nutrients that you get in eating meals. While they excel to compliment your meal, never replace a tablet for real food. Your body will not respond well to a big consumption of focused vitamins.

We eat vegetables both prepared as well as raw. Which is better? Raw vegetables have their place. Yet current research studies show that the majority of veggies have greater nutritional worth and also are a lot more absorbable when prepared. Carrots and cabbage are delicious eaten raw, however lots of veggies are tasty only when cooked. Steaming is the very best approach to retain the nutritional value.

As people age, you ought to try to limit yourselves on the amount of salt you consume each day. These salts are mainly discovered in processed meals and you may not realise the amount of you are eating. Try reading the labels of the meals that you see at the grocery store prior to you buying them.

If you are making something that calls for microwaving, you are eating something that may not be nutritious. Any sort of pre-packaged meals that just need to be microwaved contain preservatives that stop you from reducing weight.

Summertime time is a wonderful time to appreciate all the fresh fruits that are readily available. Due to the fact that it is very easy to get bored with eating the same food daily, you need to discover how you can blend foods. For example if you buy grapes or strawberries, blend them and try putting some in the freezer. After a few hours you will have a healthy and balanced frozen treat to delight in.

Determine the amount of nutrients you absorb with your everyday meals. It is possible to develope a diet that consists of all the needed nutrients as well as vitamins, however it is extremely difficult to do so every day. Add supplements to your meals to provide you with all the required foundation it needs.

If you are trying to urge your youngster to eat healthier to meet his or her dietary needs, let your youngster help choose meals. Show them all the varieties of fruits and vegetables and also have them choose a style of healthier bread such as whole-grain. This helps your youngster feel more linked to the meals and will enhance the opportunities of your child eating them.

Nutrition is essential for improving mental and also bodily wellness as well as helping you lead a healthier, happier life. Use this information today to help you to a happier, healthier you.

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Many people today underestimate the power an appropriate diet plan can have in enhancing how you feel due to the excellent nourishment such a diet regimen provides. Some of the reasons for anxiety and various other mental disorders is merely an absence of correct nutrients from meals.

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Sure, we all know that working out is a sure fire way to lose weight. However, what many people don't know is that not all workouts are equally effective when it comes to slimming down. Want to get the most out of your routine? Here are five tips for creating the ultimate weight loss workout:

1. Eat several times a day

What you eat is just as important to your workout as how you workout. Many people who want to lose weight make the mistake of skipping meals, which only forces their bodies to compensate by going into starvation mode - storing all the extra fat and calories they can. As Tashina Hill a dietitian blogger do it, eating five to six small, well-balanced meals a day not only gives you plenty of energy for getting the most out of your workouts, but it also keeps your metabolism revved up at high gear.

2. Cardio

When it comes to losing weight, you simply cannot skip out on cardio. Although getting in just three sessions of twenty minutes a week is sure to deliver some great results, for optimum fat burning and weight loss, you want to work out for sixty minutes per day (this can be split into more than one session).

3. Strength Training

Don't be afraid that you will bulk up and look heavier if you strength train. You won't. As a matter of fact, the opposite is true. Strength training tones your muscles, giving you a sleek, slim look. And remember that muscle burns fat, so the idea is to build muscle to replace your fat, and to let your body's muscle mass work for you even while you are sleeping.

4. Weights and Reps

While strength training is important, bulking up is not your goal. If you want to lose weight and stay slender, then you need to strength train the right way. That means lowering your weight and increasing your reps. A good rule of thumb is to do three sets (four, if you can manage it) of fifteen reps. If you can't do this, then your weights are too heavy.

5. The Fat Burning Zone

It is important that you monitor your heart rate during your workouts. That is because your body responds differently to cardio exercise the higher your heart rate is. Believe it or not, you only need to maintain a relatively medium tempo to burn fat. If your heart rate is too elevated, your body goes into anaerobic mode and begins burning muscle, which is the opposite of what you want to do. Ask a trainer to help you calculate your ultimate fat burning heart rate zone.

Not all workouts are created equal. Follow these simple tips to lose the most weight possible through your workout.

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5 Tips for Creating the Ultimate Weight Loss

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Sure, we all know that working out is a sure fire way to lose weight. However, what many people don't know is that not all workouts are equally effective when it comes to slimming down. Want to get the most out of your routine?