Category Archives: Workouts For You

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11 Fail Proof Habits for Producing a Floodgate of Energy

Learn about 11 practical ways for boosting your energy levels. Fail Proof Habits for Producing a Floodgate of Energy.

Feel less tired, more alive, and energized by adopting the following energy
boosting strategies:

* Always eat breakfast

Believe it or not, the first meal of the day is the most important one which
provides your body the required fuel to keep you going throughout the day.
Never miss breakfast; snack on an energy bar, a banana or apple, or drink a
glass of juice, if you’re in a hurry.

* Eat smaller meals and more often

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Studies have proven that by eating smaller and healthier meals actually
give you more energy as opposed to bigger meals which often make you feel
tired and sleepy! Try to eat a healthy snack every four hours to maintain your energy levels.

* Exercise!

Walk, jog, or cycle at least fifteen minutes everyday. Any kind of physical
activity will boost your energy levels. Find time between breaks, classes,
before or after work. Plan ahead and establish a schedule for exercising.
You’ll notice an immediate difference in energy!

* Feed your cells!

If you feel run down and extreme fatigue often or just sometimes, this may be a sure sign that the cells in your body are not receiving enough nutrients. When our body does not get its required dosage of nutrients from our diet, we become exhausted much faster. A powerful way to feel more energized is to supplement our diet with Cellfood. Personally, I take Cellfood every day like clockwork; because of Cellfood I feel more energetic, I sleep less, and I don’t easily get so tired. For information on Cellfood go to:

* High energy foods

Consider adding high energy foods to your diet such as low-fat cheese, milk,
yogurt, beans, eggs, fish, poultry, and lean meat.

* Hoodia Gordonii

To get an added natural flow of energy, consider taking Hoodia Gordonii. This amazing cactus-looking plant is fast becoming popular around the world. To learn all of its benefits, visit:

* Juice

Drink a whole glass of organic apple or pure orange juice. These two will provide you with plenty of energy, especially when you are running low!

* Water

Drink water on a regular basis.

* Reduce caffeine consumption!

A great way to help maintain your energy levels is to reduce or eliminate caffeine from your diet. Remember: caffeine is a stimulant and will make you jittery.

* Vitamins

Take supplements of vitamins C, E, and B6. Or, eat foods rich in these vitamins like oranges, almonds, peanuts, and pecans.

* Minerals

Take iron as a supplement; it will boost your overall energy.

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10 Simple Tips to Ease Joint Pain

10 Simple Tips to Ease Joint Pain

1. Yoga

There are many different styles of yoga to choose from but hatha yoga which focuses on the physical aspects of the yoga postures is a great starting point. Because joint pain can cause a great many limitations in terms of movement, it can be a great relief for arthritis sufferers to know that yoga really is non-competitive and therefore, even if attending a class, the focus has to be on the individual itself and their own progress.

Gentle stretching that helps to relieve tension from the muscles, increases circulation in the joints and helps to remove toxins and any other waste products. Each extreme position (as far as the person can go comfortably) should be held for a few seconds but this can gradually be increased as the body relaxes into the posture through regular practice. The key to success with yoga is to practice a little each day and do this in accordance for when the body feels more prepared for the stretches. If experiencing extreme pain then it pays to rest the joints for a while until the pain eases a little.

2. Massage

Massage to co-inside with the yoga practice or undertaken separately is extremely beneficial for swollen or painful joints. Always ensure that a good massage oil is used but fancy preparations are not necessary. A warm solution of olive oil massaged gently into the joint can be warming and soothing but a massage with castor oil is also highly beneficial and can ease discomfort and increase flexibility. Done before the yoga session or any other exercise plan will help to increase the stretch, and to assist the movement in the joint throughout.

Massage can help arthritis sufferers in two main ways. It helps to reduce muscle pain and tension within the muscles often caused by the spasms of pain experienced. Secondly, it increases the production of endorphins and can reduce feelings of anxiety and depression often associated with the long –term battle with stiff and painful joints.

3. Meditation

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Meditation can help to promote and increase the healing process by relaxing the body whilst promoting natural healing. Meditation is very easy to master and the benefits far outweigh the potential difficulties associated with stilling the mind in the first instance. A healing meditation can soothe body, mind and soul, ease anxieties, lessen the negative aspects of depression, and improve positivity, clarity and the power to self-heal.

Although meditation can be used in a variety of different formats, focusing on vivid imagery in the mind’s eye can be very successful. The color blue has long been associated with healing and it can help to visualize yourself completely immersed in a beautiful blue of light or bathing in a pool of regenerative liquid that soothes and heals.

Practiced regularly, meditation becomes an easy but powerful tool in the fight against arthritis.
4. Weight-Loss

If overweight, it’s important to streamline your frame and to take the pressure of any extra weight from the joints. Your back, hips, knees and ankle joints have to take a considerable amount of pressure each and every day. Walking, bending, and lifting, all place significant amounts of stress on any inflamed joints so it’s essential to watch calorie and fat intake and to reduce any number of sweet treats. Losing a bit of weight will aid pain control and will automatically enable you to improve flexibility.

If you find yourself snacking and at risk of breaking your new healthy eating regime, keep ready- prepared fruit and veggies in the fridge and this will help you to stay on the straight and narrow.

It can be a good idea to reduce the amount of larger meals consumed each day, instead, dish up some smaller meals as it has been confirmed that nibbling healthier and smaller meals helps to boost your metabolism therefore helping to reduce weight the easy way and yet still easing the pressure off of your joints. By losing under a stone in weight, you could literally cut your chances of developing osteoarthritis by up to 50%.

5. Food and Exercise Diary

A food and exercise diary can really help to consolidate the message of healthy eating for healthy joints as opposed to the somewhat negative thought process that can often accompany a new dietary regime. Irrespective of how much you would like to lose to ease the pressure from your joints, the goal is to improve overall health in addition.

Writing down how you feel each day in your food and exercise diary (including your emotions and deepest frustrations) can really afford you that extra bit of clarity when it comes to dealing with your arthritic condition and it can also highlight any common patterns or themes associated with the joint pain. Sometimes certain foods can trigger a nasty bout of pain and swelling, by keeping a diary, these foods will be easier to isolate.

6. Footwear

Wearing sensible shoes will help to take the strain of the body’s weight whilst providing an excellent support for the feet and ankles. High heels for example can increase the chances of developing osteoarthritis whilst putting considerable extra pressure on the knee joints, ankles and ball of the foot and it alters correct posture in addition.
7. Strong Bones

Strong bones are essential and you can ensure that your bones are fit and healthy by boosting your intake of calcium. Osteoporosis –most commonly known as the brittle bone disease, needs calcium to ensure that your bone density is robust. Calcium is easy to obtain through supplements or through simply eating food such as: salmon, broccoli, figs, milk and kale. Lettuces, spinach, parsley or broccoli can also lessen the amount of bone loss that occurs as you get older.

8. Vitamins

Soak up your vitamins by making sure that you eat and drink healthily. Vitamin C in the form of a lovely glass of orange juice can reduce the risk of osteoarthritis and Vitamin C also helps to repair the tissues and general joint heath supported by Vitamin K.

Make sure that your diet is colorful so that you get the full range of fibre and antioxidants (great for fighting disease). Glucosamine has become increasingly popular in recent years and is obtained from lobsters, crabs and shrimps. It has been shown to ease stiffness and help to reduce joint pain; it has even been linked to repairing cartilage.

It is also well documented that eating fish such as mackerel can help to reduce any pain or inflammation of joint pain but it’s not always easy to eat sufficient amounts of omega-3’s, so supplement your diet with some fish oil capsules.

9. Posture

Watch your posture. Sitting slumped in front of a computer screen for hours on end can cause a great many problems for arthritis of the spine and commonly, stiffness in the neck and shoulder joints. If you have to work long hours in a mainly sedentary position, then it’s important to keep movement occurring within those key areas. Try to move away from your desk after 30 minutes or so and do some gentle stretching exercises by stretching your neck and doing shoulder lifts- any movement in fact that will increase circulation and flexibility in those areas.

Use document holders that can attach to your computer monitor, so that you do not need to keep looking down and straining your neck. Take office ergonomics very seriously and ensure that everything that is needed is to hand. To ensure that your PC is in the right position for you, stretch out your arm directly in front of you and you should be just unable to touch the monitor. Likewise, you should stare directly at the monitor and not be looking up or down.

Make a conscious effort to watch your posture throughout the day and you will soon be able to notice whether your posture is a potential cause or irritant for your joint pain.

10. Swimming

Take the plunge and go swimming. Swimming is a great exercise for anyone who suffers from joint pain. Non weight-bearing, it still strengthens your muscles and exercises the joints without placing too much pressure on any painful joint.

If you suffer from a great deal of pain and the joints are very inflamed, you will feel as if you need to restrict movement, this is a natural instinct however, light gentle movement will work to keep those joints oiled but care should be taken to avoid stress or actual injury.

Aquatic exercise routines are also wonderful to keep the body strong and supple with minimal strain.


Joint pain should be taken seriously.
Left unchecked with the cause of the pain undetermined and you are asking for the condition to degenerate. Painful, stiff joints may have you reaching for the pain-killers but remember that pain-killers only treat the symptoms and not the cause. Use as directed to assist quality of life but take the time to look at your lifestyle as a whole, and that means treating your diet and exercise regime as a way of a life and not as a necessary chore.
Flexibility is paramount and can help to prevent joint pain from occurring in the first instance or to aid healing, however, any exercises should be done carefully, with full focus on the movement and using the breath to help release any tension as movement takes place.
Little and often is recommended and is a positive and natural approach to joint pain.

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7 Important Tips for Yoga Success

Yoga has been proven to relieve stress by using exercises that unify the mind, body, and spirit. If you are new to yoga, these seven tips will start you on the road to a more centered life.

1. Talk to your doctor and explain what type of yoga poses you intend to practice. Show your doctor pictures of the poses for illustration. Your doctor may rule out specific poses if you have high blood pressure, glaucoma, a history of retinal detachment, or heart disease. Make sure you follow your doctor’s recommendations.
2. Find a yoga class that best fits your abilities. Talk to prospective teachers, and decide whether of not you can handle a program before you sign up. It’s very important to take it one step at a time. Try a few beginner classes before you attempt more vigerous classes. Don’t move ahead too quickly. Allow your body to adjust to your exercises.

3. Listen to your body and be aware of your physical abilities. You don’t want to hurt yourself. Make sure the instructor understands your level of experience and any limitations you may have. Don’t allow anyone to push you ahead too quickly. Remember, this is supposed to be fun and relaxing.

4. If you can’t find a class that meets your needs, you can always practice yoga at home. There are many books, programs, and tapes available to help you get started. Search for the best products on the Internet and read reviews. Talk to others for recommendations.

5. Why not try private lessons? You can book some one-on-one sessions with a teacher in your area. Most yoga instructors offer private classes or can help you design your own program. This is a good way to get started. You can always take group lessons or practice at home after you’ve had private lessons and learned the basics.

6. Find a yoga buddy. It’s nice to practice with someone and it will help reduce injuries. It’s also a great way to keep up your enthusiasm and interest.

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7. Eat lightly before practice. Wait at least two hours after meals before yoga class or practice. An empty stomach is best, but don’t let yourself get too hungry to think. You won’t be able to focus on the poses or enjoy yourself during the relaxation or meditation exercises.

Now it’s time to grab your mat and a towel and get the most out of your yoga exercises.

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5 Ways To Get The Best Use Out Of Your Home Treadmill

The #1 fear that people have when investing in a home treadmill (or any piece of exercise equipment) is that they won’t use it.

You know the story. It gets delivered, you set it up and enjoy it for a few days…and then it sits…and waits.

A few months down the road, you notice how dusty it has become and how much space it’s taking up. And you remember how much weight you were determined to lose by using it faithfully every day. But now, unfortunately, it doubles as a clothes rack.

Never fear. This article will help you make sure that DOESN’T happen.

A treadmill provides the best overall cardiovascular workout & it’s still the number one exercise machine for those who want to lose weight. So it’s an investment in your health that will pay large dividends…if you are prepared to get the maximum benefit from it!

Here are 5 easy ways to get the BEST use from your home treadmill:

#1) Do your research first

Make sure you look at what each treadmill offers you and compare it to your unique needs.

For example, if you live in a condo and/or like things neat and clean, a folding treadmill might suit you best. If you want a folding treadmill, do you prefer a manual folding treadmill (like most folding treadmills) or do you want a shock-assisted folding treadmill with wheels on the bottom that’s easy to move?

If you like to drink water during your workout, make sure there’s a water bottle holder included in the treadmill console (it might surprise you how many treadmills do not have this feature.)

Do you get bored easily and need a challenge? What about getting a treadmill with lots of user programs or one that is iFit compatible?

These things may seem little and maybe it might cost you a bit more; but if it means you’re actually going to enjoy your workout it will be well worth it!

#2) Place the treadmill in a ‘happy’ spot.

By ‘happy’ I mean well-lit, open and stimulating. Don’t put it so you face the bare wall when you walk or run. I’ve tried this this and the workouts don’t last long! If you get bored easily, put it facing the television or facing a window where you can have an attractive view while working out.

Rooms and spaces have definite ‘feels’ to them and that will affect the success of your workouts. Make sure your treadmill is placed in an area that makes you feel energized, happy and mentally stimulated.

#3) Get your exercise arsenal ready BEFORE the treadmill arrives.

Do you like listening to fast music when you exercise? Do you like watching your favorite movies? What about reading magazines? What inspires you to work out and feel your best?

Get these things ready even before your treadmill arrives and you’ll be three-quarters of the way there. Have several workout or favorite CD’s around. Get your favorite movies or shows on tape. Gather your favorite magazines.

By having an ‘exercise’ stash around your treadmill, you’ll be inspired to workout AND you won’t be stuck running around looking for something to do when you want to start exercising.

Again, this may seem simple, but it works. Why do you think gyms have magazines, televisions and CD players handy?

#4) Make an exercise plan.

Before you start working out, try making a plan, a “roadmap to your rock-hard body” so to speak. By writing down how long and what kind of workout you’ll be doing in week 1, 2, 3, 4 etc, you’ll get yourself psyched up for success.

Remember that every time you workout, you are planting the seeds for the kind of dream body that you want.

By having a plan, you can see just how many seeds you’ve planted (and even how long it will take to start reaping the results!) Have fun with it and you’ll be motivated to achieve your health goals (and get maximum benefits from your treadmill!)

#5) Track your progress

Ok this is related to #4 but it’s more of an ongoing thing. By tracking your progress every day, you get a major sense of accomplishment which snowballs into even greater fat-burning results.

I suggest you have ‘minimum goals’ like “I’ll walk for at least 10 minutes.” or “I’ll do 5-30 second intervals.” These are easy to do and you’ll probably go beyond them – which will encourage you even further and heighten your sense of accomplishment.

And of course, you’re also getting maximum benefit from your treadmill!

Those are 5 ways to get best use from your home treadmill. Just remember that even a little bit of preparation will pay off large dividends in the long run.


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2 Simple Steps To Ripped Summertime Muscles

2 Simple Steps To Ripped Summertime Muscles

Summer is on the horizon, and the time has come to kick back and relax under the sun. It’s time for beach days, barbecues and pool parties, and for any serious weightlifter these activities also mean one thing: it’s time for the shirts to come off and to showcase that rock-solid physique they’ve been working on all year. No one wants to be walking around with a soft, smooth and flabby body, and for the next month or two, all of those serious lifters will be shifting into “get ripped” mode.

How do they usually go about this?

They lighten up the weights and perform higher reps.

This has always been a widely accepted method of “cutting down” and if you ask most trainers in the gym they’ll tell you that “heavy weights bulk up the muscle and lighter weights define the muscle”.

Do you want to know the reality behind the “light weight and high reps” method of obtaining a ripped and defined physique?

It is completely, totally and utterly DEAD WRONG.

It couldn’t be farther from the truth. In fact, there is no logical basis for this way of training whatsoever, and whoever dreamt up this downright ridiculous way of thinking has caused the vast majority of lifters to waste their time and impede their progress in the gym.

Let me clear this up once and for all: you CANNOT spot reduce. In other words, it is physically impossible to target fat loss from a specific area on your body. Performing bench presses with light resistance and high repetitions will not magically burn fat off of your chest or cause it to appear harder and more defined.

Every single time you wrap your hands around a barbell, dumbbell or cable, your goal is to stimulate as much muscle growth as you possibly can. There are no special, secret weightlifting exercises that will “define” your muscles or cause them to become more “ripped”.

Training with weights builds muscle mass, end of story.

So how exactly do you “define” a muscle?

The only way to “define” a muscle is by lowering your body fat level in order to make your muscles more visible. Body fat reduction can be achieved in two ways:

1) Modify your diet.

You should lower your overall caloric intake to around 15x your bodyweight and focus on consuming smaller meals more frequently throughout the day. This will keep your metabolism naturally raised at all times and will keep your body in a constant fat burning state. Limit your intake of saturated fats and simple sugars, and focus instead on consuming lean sources of protein and low glycemic carbohydrates. It is also very important to keep your water intake high at a level of around 0.6 ounces per pound of bodyweight.

2) Perform proper cardio workouts.

Let go of the traditional method of moderate intensity cardio in 30-45 minute durations. If you want to maximize your body’s fat burning capacity and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter cardio workouts performed at a high level of intensity. These types of workouts will shoot your resting metabolism through the roof and will allow you to burn maximum amounts of fat even when you are at rest. I recommend 3-5 high intensity cardio sessions per week, spaced at least 8 hours away from your weight workouts.

That’s all there is to it, folks. Take the notion of “light weight and higher reps” and throw it right out the window, down the street and around the corner. Following this misguided method will only cause you to lose muscle mass and strength, and will not assist you in burning fat or defining your physique.

All you need to do to mold those rock-solid muscles for the summer time is this:

1) Train with heavy weights and low repetitions to build maximum muscle mass.

2) Modify your diet and implement cardio workouts to eliminate body fat and create visibly harder and more defined muscles.

End of story.

I’ll see you at the beach!

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