I recently got an email from a reader asking about portion control - and more specifically whether or not to actually take it into account when trying to live a healthier lifestyle. And while I think portion control is important to health it is not important in the conventional ways and needn't be consciously controlled when sitting down to eat.
Our bodies have several hormones which work to control our appetite and tell us when to eat. The three most important are Insulin, Gherlin and Leptin...... Read more – ‘Portion Control’.
People tell me they're excited about developing fitness, but just can't seem to start. They lace up their shoes but can't make themselves step out the door. They get into push-up position but can't force themselves to go down.
They don't have a problem once they get started, they just have a problem starting. It's almost as if they are afraid of the "pain" of the workout. I think all of us, even fitness veterans, have witnessed this problem at some point. For me, it used to be a crippling problem. I would, for instance, start running, but be unable to force myself out the door after a few days. Failing to start prevented me from developing the fitness habit.... Read more – ‘The Incredible Power of Small Fitness’.
The one word I think of when I think of anyone working toward a goal, whether athletes, entrepreneurs, all the way to steel workers working in the mills of my hometown of Mingo Junction, Ohio, is tenacious.
Achieving is what we all want to do. I think it is safe to say everyone wants to achieve something important.
What Is Achievement? A mother or father raising their kids on a single income is achievement to me. It takes a great deal of courage and fortitude to endure putting in long hours to support your family. That is 'persistent in maintaining' to its core.
A woman fighting against an ailment that she cannot understand, but because of her character, zest for life and love for her Creator, follows in the footsteps of her Saviour, enduring the suffering as He did...until she, too, wins...THAT, is tenacity in its purest sense, that I witness on a daily basis...... Read more – ‘The Beauty In being Tenacious’.
We all want to a bit leaner for the summer right? it just feels better and its the time of the year when we are no longer wrapped up and the luckier amongst us hit the beach...
As summer approaches everyone is looking for a quick fix to lean out and be in better shape. This article is not aimed at getting you a quick fix, but rather to show you realistic and effective solutions that will help you get leaner and feel more energetic.
Don't Eat Less, Eat Cleaner. When it comes to leaning out it is the little things that make a difference - simply switching the majority of your carb intake to root vegetables (potatoes, squash, yams etc) and brown rice can lean you out..... Read more – ‘Leaning Out For Summer’.
When we have too much stress these hormones pump out and trigger our fight or flight response - supressing appetite, causing anxiety, inhibiting digestion and repair of the body. This is fine in the short term and our body is just fine handling this for short and brief periods. The problem comes when we get stuck in a state of chronic stress and it beomes the default state. What can happen with prolonged exposure to stress is that out ability to produce stress hormones starts to shut down - this leads to a host of problems.... Read more – ‘Simple Stress Management’.
A great contribution from Eric Hulse on some amazing foods you should be eating! Nothing out of the ordinary on the list but essentials none the less....
If you’re like most people, when you look down at your dinner plate, you’ll most likely see two colors, beige and white. On a good day, if you’re feeling adventures, perhaps a pale green. Foods with these shades are probably fried (beige), refined (white), and frozen (pale green). Now although all colours are beautiful in their own right and in the correct setting, this particular combination at dinner time calls for a little sprucing up! Read more – ‘Nourishing Yourself With Beautiful Foods’.
An Integrated Solution is one that covers all bases and aspects - including prevention, dietary causes, and muscular imbalances that may lead to injury in some form or another. The key then in combining these elements to provide a solution.
Most people associate injuries as solely being physical - something sustained through overtraining, an accident or just a inclination towards injury in a specific, vulnerable spot (knee, ankle, wrist etc etc...) I on the other hand see them from a more holistic point of view. in Particular the way the body moves, for me the people that seem to get injured the most are the one's who move in a clumsy way. Obviously we are not all blessed with graceful movement but it is something we can work on by improving balance and co-ordination..... Read more – ‘Integrated Solutions for Injury’.
We have all heard about raw, uncooked foods, their benefits and why we should eat them.
The trouble is not many people actually know how to optimise their intake of raw foods. Overcooking destroys many of the nutrients and phytochemicals in fruits and vegetables. making it even more important that at least a portion of the foods we eat are raw or lightly cooked.
The first thing we need to know is that raw foods are not just packed with nutrients and anti-oxidants but they can also boost your digestion. Raw fruit and vegetables provide the essential nutrients we need to create the digestive enzymes that are needed to break down what we eat..... Read more – ‘Raw Foods for Athletes’.
The number one excuse I get from my clients concerning lack of exercise is that they don’t have time. I understand that most people over schedule themselves each day and exercise is usually put on the back burner. However, if you want to live a truly healthy life, one filled with energy and stamina, exercise is a must!
This article contains several tips that I use both with myself and clients to get them started on a exercise routine that sticks......! Read more – ‘No Time For Exercise?’.
While running shouldnt be the be all and end all when it comes to exercise I feel that when used correctly it can be a great tool to relive stress, boost your metabolism and generally feel better. I have gone from periods of running 4-5 times a week to others when I havent gone for a run in months, recently though a more balanced approach has worked best. I like to keep running simple - no set route, no times to beat or aim for and no strict quota for how often to should run..... Read more – ‘Simple Running Tips’.
Jake O' Callaghan of Slow Change has come through a lot and has first hand experience of going from nothing to fit. An inspiring post for those of you who are just starting out or finding it a challenge to get started with health and fitness.
Before my injury I was a pretty fit guy. I could knock out pushups and pull-ups and run a few miles with ease. Developing fitness wasn't hard for me, so I thought people who weren't fit were simply lazy. When I became injured I became sedentary. I went from working out everyday to laying in bed. It was weeks before I could even walk. Months past before I could run again..... Read more – ‘From Nothing To Fit’.
Children are amazing. It’s a shame we have to “grow up”. I’m completely in favor of “Peter Panning” my way through life however, I am well aware that adulthood has fully set in and there is no turning back!
So, to combat the inevitable, I have chosen a career which allows me to be around kids all day. Besides having a fulfilling job as a Holistic Health Coach, I am also an elementary school teacher and proud uncle of SIX nieces and nephews. I am grateful that I can be a part of their day and learn from them just as much as they learn from me. What I’ve realized throughout the years is, life is beautiful, meant to be a never ending exploration, filled with endless energy and love. Read more – ‘Life Lessons from a 5 Year Old’.
If you are doing lots of sports, cycling to and from work, have an active job or whatever it is that increases activity levels it is key first and foremost to eat more. And eat more calorie dense food. The alternative is to seriously slow down your metabolism and impact your hormonal health through calorie restriction caused by over exercising and under eating - ultimately eating away muscle, making you feel sluggish and maybe even weight gain.
When you exercise lots it is not only the immediate effect of the calories you are burning that you need to take into account but also the after burn, and hormonal impact that extra activity causes - making the body almost machine like in its ability to churn through food..... Read more – ‘Simple Sports Nutrition’.
Here's a reminder that will help you answer many questions - each food has a specific personality and character - it actually informs us of what it can do! And depending on your personality, environment, body type, lifestyle and weather influences, your body will demand and benefit from certain kinds of foods more than others.
the person who has a fiery personality because of which he/she doesn't particularly enjoy hot weather and has been gorging on hot spicy food. This person is probably as of now super heated........ Read more – ‘3 age-old eating rules you can use to your benefit!’.
It's a new year and that means changes. More and more people are dropping their gym memberships and opting to workout either at home or outdoors. Using a mix of bodyweight and minimal equipment. Now whilst this isn't ideal for people in pursuit of bulging muscles it is more than enough for an athletic physique and a healthy body. The key is learning self sufficient exercise...... Read more – ‘Self Sufficient Training’.
In the fitness world, science can be very beneficial. Science has helped advance the field and will continue to do so in the years to come. However, it is not without its limitations. The results obtained by researchers may give them X, Y, or Z results – in the setting that the research was conducted. However, not every study ever performed was designed to meet your particular needs in your exact situation...... Read more – ‘Nothing Beats Experience’.
Only recently have I really recognised the power of thoughts - and although they are not something we have full control of they are something we can definitely guide and point in the right direction. Whether or not you are a believer in the law of attraction it seems common sense to me to learn how to be in control of your thoughts.
When you are in a good state of mind the world becomes a lighter place - problems don't seem so bad and things are put into perspective. This is normally when we think good thoughts..... Read more – ‘Think Good Thoughts’.
Attention! There is a serious infectious disease spreading around the globe. Just when we thought diseases were sneaky with their ability to be passed through the air, blood, water, or through our sex organs – now we have a virus that spreads in the most innovative and deadly way – the internet, as well as through books.
It’s called Scienceitis, a nasty inflammatory disease caused by the Ferrisstim virus......... Read more – ‘The New Epidemic – Scienceitis’.
Magnesium is something that is often overlooked in the health and fitness community - sure it occasionally comes up as the 'go to' supplement or thing to cram into the diet. Rarely though is it a consistent thought on health enthusiasts mind, in my opinion this is a big mistake.
In order for our nervous system to work we need both calcium and magnesium - they are like the Ying and Yang of minerals relaxing and contracting our muscles, both equally and hugely important. We get Calcium pretty easily from dairy products, vegetables, even mineral water. Magnesium on the other hand which is just as important is more difficult to get hold of, with a lot of the foods that are rich in Mg being things that we simly do not eat much of any more. Add to this the mineral depleted soil we grow our foods in today and this serves up even more of a problem when it comes to getting in our magnesium...... Read more – ‘Magnesium an Overview’.
Modern nutrition is a mess. Mainstream dietary guidelines are totally out of sync with the reality that our failing health as a nation is connected to poor diet. Making that connection is taboo because of corporate interests. So when I heard that Joy Bauer, nutritionist of the The Today Show, had published a book saying just that, I was pretty excited that a mainstream voice was finally going to push for real change in how Americans approach their nutritional health.
Of course, the fact that poor diet causes everything from diabetes to cancer to arthritis isn’t new, but the diet books making that connection are on the fringes: Paleo, Weston Price, veganism. For someone in the position of Joy Bauer to do it could be a potential game-changer..... Read more – ‘Book Review – Food Cures’.
I was still thinking about this when I spent the weekend with my siblings at the beach. I have quite a few nieces and nephews, and they are all great, and I love them to bits. But, when it comes to playtime, there’s no one better than Ryan and Mandy. They were born about a week apart from each other, and right now they’re both lucky number 8. I really love this age because: 1. They’re not really little kids anymore so they’re quite tough and they LOVE to play rowdy. And 2. They’re not really big kids yet, so they aren’t afraid to get dirty and stinky in the name of fun.
I had a blast playing with those two that weekend, and I also snagged some great fitness tips. Here are the five things I learned from my 8 year olds that day......... Read more – ‘5 Fitness Tips We Can Learn From Kids’.
Eating is one of the few things in life we pretty much have control over. It is also something that can have a profound effect on our health and happiness. So what better way to improve yourself than integrating a few new habits....
Here is a short list of things I find that most people can easily integrate into their everyday lives which will have a positive effect on health....... Read more – ‘7 Simple Healthy Eating Habits’.
Most people have heard of Pilates but most are unsure of exactly what it is. We see it as a girly form of exercise that doesn't really do very much - things couldn't be further from the truth. While it may not compare with a brutal workout or run for intensity there are many lessons we can all learn from Pilates which can be integrated into our standard exercise routines to make them more effective. So what is Pilates?
Pilates is a body conditioning routine that helps to not only build flexibility, but also strength, endurance, and coordination in the legs, abdominals, arms and back. So basically it is a deep full body workout, hitting all the important and neglected body parts - great for rebuilding the body after injury and for injury prevention...... Read more – ‘Pilates Principles for Everyday Exercise’.
Is going to the gym really necessary at all? well it depends on what you are looking for - if your search is for more than an aesthetically pleasing body then it definitely isn't. This got me thinking more and more about simple exercise, they type we evolved to do and enjoy doing. After all we should do things for the fun of it rather than because it is necessary...... Read more – ‘Simple Exercise’.
Many years ago I read Stephen Covey’s book The 7 Habits of Highly Effective People. Mr. Covey lays out seven very effective ways that, when implemented, will change one’s life. It's been a very popular book in the business world. But, why stop there? Can we employ these to other facets of our lives? Let’s take a look at how applying these very same seven habits will make your fitness more effective........ Read more – ‘7 Highly Effective Fitness Habits’.
Health and wellness are common goals of millions of people across the globe, partially because the focus on what a worthwhile life is has changed. Not long ago, working hard and earning a great living was considered the key to living a life without regrets. Now it appears that people are starting to realize the importance of personal health and happiness; that to truly live a great life, you need to live long, live healthy, and try to obtain enjoyment from everything that you do.
But there are roadblocks, and some of the most common roadblocks are stress and anxiety..... Read more – ‘The Link Between Exercise, Stress, and Anxiety’.
What we do day in day out is really what makes a difference in how we look and feel. These core fundamentals shape our body, mind and mental outlook on life - things like working out, eating well and thinking good thoughts. Saying this there are certain things we can quickly add to or change with our lifestyle's which will improve vitality.
Here are some simple but effective things you can try and implement. They vary in effectiveness from person to person so pick the one's which you can fit into your lifestyle and give them a try............ Read more – ‘Easy Vitality Hacks’.
This is a new workout technique from Zen to Fitness which seems to work great not only for results but in its ability to give the body a new shock and cause a certain adaptation, which essentially what we are all looking to achieve from a workout.
The great thing about the workout is the burn, this works for a great pump and as well as an effective way to build the muscle not only in size but for endurance. I have no doubt this workout is a great one for athletes or those training to look better. The other benefit is that time fly’s by and the workout is fun and over in no time. A timer that beeps every minute is also very useful when doing this type of workout......... Read more – ‘A New Way of Training – 1 Minute’s’.
When it comes to sports injuries there is not too much we can do - sometimes these things happen. Saying this there is something we can do, there are various body parts we can strengthen, warmups we can do and precautions we can take. Not to mention the importance of keeping inflammation down through eating well and reducing stress.
All of these are factors in a healthy lifestyle and thankfully things that will help keep you mobile and healthy. First let's start off by looking at the key body parts which need to be strengthened for injury prevention - you will have probably noticed that the bulk of sports injuries are in the smaller more delicate areas for he body like the knees, shoulders, lower back and ankles... Read more – ‘Intelligent Changes for Sports Injuries’.
Funnily enough some people want to gain weight rather than lose it. What most don’t realise is that there is a difference between gaining good weight and simply gaining weight - this article is going to outline some ideas for gaining good weight in the way of muscle, strength and bone density rather than fat. Too many people are impatient in their search for a healthier more muscular physique and try to gain weight in a hurry using gainer shakes, junk food or by simply force feeding themselves - all of these methods are ineffective and destructive to the body.
The reasons for gaining weight may simply be adding muscle but it can also extend to those who are recovering from an illness or need to be stronger for a certain activity..... Read more – ‘Gaining Weight the Smart Way’.
What is unilateral training? It is simply working one side of your body at a time.
In most sports everything we do is Unilateral - think about punching, throwing, hitting, running, grabbing and many more of the things we do with one side of the body taking priority. While the body is made to work as a unit in many movements, it is also made to move and work unilaterally in many ways...... Read more – ‘Why You Should Train Unilaterally’.
Sleep can sometimes be hard to come by, energy surges at the wrong time and simply not feeling tired when you havent slept much and you have a long day ahead of you. We have all been in these situations before, but what we don't realise is that sometimes the restlessness we are experiencing can be down to simple things we are eating or not eating. Nutrition plays a key role in sleep and relaxation....... Read more – ‘Simple Tips for Sleep’.
Nowadays the diet information is just overwhelming and each contradicting one another. People are easily getting choked by it and becoming too tired to try anything anymore. How can one be the “smart ass” who stays fit through the chaos? One answer is, be the rare golden minimalist in eating. Minimalist eaters don’t complicate their diet, they only follow a few essential rules to stay healthy. Here are the rules.
Eat When Hungry - If the tank is still left with fuel, minimalists are simply not obsessed with filling it up. They know Eco is the trend, they wait till it’s nearly empty, then get it refilled......... Read more – ‘Eat like a minimalist.’.
There are four key areas to focus on when training - I like to use a little acronym to remember them FFTR (form, frequency, tempo and rest) if you can remember these four principles when training you are well on your way to a better way of training.
Lifting heavy weights and working out on a daily basis are not necessary to achieve a healthy body (far from it) but when you do train it is important to do it properly. I have seen so many people spend hours in the gym each week doing ineffective workouts as they seem to neglect the things that are most important to stimulating the mind and body..... Read more – ‘Doing it Properly – Training and Moving’.
How do you think someone is able to pass and get a great mark in college? Sure, the student could have hacked the school computer system and changed their grades, but most likely, the student studied his or her butt off. The student was willing to pour hundreds of hours into studying and understanding the concepts.
If you've ever been to college, then you know how easy it is to slack off and procrastinate till the very last minute. But if you do that, then you'll be just like every other college student.... you'll just be "average." And last time I checked, average people are not successful......... Read more – ‘Become An Outlier – Achieve Fitness Success’.
I’m a law-abiding citizen. I realize that rules are put in place for a reason – without rules there would be chaos. But every now and then, it is perfectly fine to break a few rules. When it comes to training, the rules made by the fitness gurus are no different – there is a time a place to take these rules, and throw them out the window.
Always Train Full Body When Time Is Limited… Right? I’m not going to get into the whole, full body vs body part split debate, in today’s article. Both have their potential pros and cons. What I do want to talk about, is the rule that when time is limited, full body is always our best choice..... Read more – ‘Breaking the Rules’.
Today I am pleased to announce our new eBook: A guide on how to exercise, look and feel fit. It covers various topics but mainly focuses on teaching you the fundamentals of how to move, activate your metabolism and get healthy with minimum time and maximum results. After years of being an avid exerciser I wanted to get around to sharing my thoughts and concepts on training - a compilation of the lessons learnt throughout the years. This is not a conventional exercise book in the sense that you will find NO photos, diagrams and there is not exact template for what you should do..... Read more – ‘All About Fitness: A book on everything fitness’.
Recently I have come across quite a few days where overtraining has gotten to me - it hasn't always been strictly hard exercise but has usually come from just pushing too hard in a few sets of just working out too frequently.
There are definitely a few vital clues that our bodies give out when they have had enough and require some rest - or at least time off exercise all together (in the conventional sense). I believe movement and activity is always good but sometimes we need to take it easy with things like weight lifting, running, and other intense exercise...... Read more – ‘Overtraining – Signs and What to Do’.
As its summer we ideally want to spend less time in the gym and more time outdoors. If it's not sunny out at least its warmer and more bearable to exercise in the open than the rest of the year - and if you are lucky enough to live somewhere hot, well then a gym is not somewhere you really want to be with the nice weather.
Ideally we would all like to be able to be in good shape, feel well and exercise without the need for fancy equipment. Just using our bodies to move and make the most of life......... Read more – ‘Activity is the Key – Not Exercise’.
There's more to fitness than gaining muscle weight, or losing fat. There's a large aspect of it that is calming, meditative, and relaxing. For me personally, that's one of the main reasons I workout. Life often brings its stresses (which is natural), and really pushing yourself physically is a great way to release tension. Here are 7 ways fitness is like meditation:
It complements your daily life. Fitness, like meditation, is not something that is separated from the rest of your life. It actually adds to it. It gives you energy, focuses and grounds you, and allows you to get back to succeeding at everything else....... Read more – ‘7 Reasons Fitness is Like Meditation’.
Most people these days have one of two or both problems - The first being they have tight Hips, which I have addressed before. The second is they have poor knee health, mobility and movement in general.
It seems that a sedentary lifestyle and all that comes with it really comes in the way of our bodies doing their natural ability to regulate synovial fluid in the joints which keeps them strong, mobile and healthy.
I train a variety of people and always start with mobilisation exercises - it's not hard to tell that the most problematic area for most people in terms of mobility is the knee-joint, they creak, crack and crunch throughout the knee mobilisation exercises. Read more – ‘Improving Knee Health’.
I got the idea about this post as I was trading stocks (part of the day job, yes). In trading (stocks, futures, interest rates, commodities, etc.) there is what you call a resistance level. It is a level by which the price movement upward is met by a strong selling force. It is in this level wherein traders, investors, and other market players deem the price level too high and sell their holdings. In any kind of market, once you have a lot of sellers, prices stall or go down (basic economics, more supply than demand causes prices to go down).
Now, I realized that it’s not only in trading stocks or whatever that we find resistances. We find it in a lot of areas in our life. There is resistance that prevents us from starting something new. There is resistance when we’re trying to get promoted in our job. There is resistance when we want to achieve the fitness level that we want...... Read more – ‘Resistance and Breaking Out’.
Those who set specific, short-term goals are the ones who get the most out of their health & fitness efforts. And I don't care if that goal is as meaningful as improving biomarkers of health in order to save your life or as meaningless as getting a six-pack so you can stare at yourself in the mirror ten times a day (my personal favorite). Be honest with yourself, whatever truly motivates you at that time is what works. Don't worry about how anyone else may perceive your personal goals..... Read more – ‘The Power Of Setting Goals’.
Is running something that should be a staple of your training, is it something we as human beings are made to do on a regular basis? That is a question that has long puzzled me and I personally have gone through periods of doing lots of running and other times where I haven’t gone on a ‘run’ for over a year. In fact I just came out of one of those periods and have started going on runs on a somewhat sporadic basis - I keep runs short and only do them when I feel like it….. Read more – ‘Running – How and Why?’.
In the weight room, there are many personal victories that one can achieve, to make yourself feel proud of these accomplishments. The first time you do a push-up… a “real” push-up, as in ALL THE WAY DOWN to the floor, The first time you knock off 10 full range of motion push-ups, The first time you deadlift or squat your bodyweight, The first time you deadlift or squat bodyweight for 10 reps etc etc.
Out of every performance achievement that I’ve seen from a female, nothing seems to empower her quite like being able to perform her 1st chin-up! I’ve trained a bunch of ladies that have gone from not even being close to performing a chin-up, to getting rep #1. The look on their face after getting all the way up to that bar and back down is priceless..... Read more – ‘Achieving Your First Chin-Up’.
It is that time of the year again, those of us studying have exams creeping up and this makes it a key time for our memory to be in tip top form. In fact Memory and Concentration is not only an issue for students but pretty much anyone in the modern world – especially those with jobs that require deep focus and a sharp mind.
Sadly with modern lifestyles more and more people are suffering from poor memory, concentration and the early onset of Alzheimer’s. Now this is due to various factors and not only down to nutrition – yet what we eat can have a huge effect on how the brain works and how sharp you feel and function mentally. It is like the classic analogy of Junk in=Junk Out in that if we put rubbish on the tank (refined foods, sweet drinks and artificial foods) our bodies won’t be able to function optimally physically or mentally. In this article we are going to look over some of the tips I have found to help improve mental function in the long and short term.... Read more – ‘Eating for Concentration and Memory’.
Running is by far one of the cheapest ways to get fit. All you need are shoes, some gym/running clothes and you’re all set! It is common for most people who want to lose weight to begin some sort of a running regimen.
Running your first 5k is a great benchmark by which you can test your cardiovascular fitness. Running a 5k race (whether timed in an official event or by yourself) will not only challenge you but will also give you a sense of fulfillment when you finish. You know the feeling of accomplishing something you never thought you’d be able to achieve? That’s the feeling you’ll get when you run your first 5k. Anyone can run a 5k if you put your heart to it. If you haven’t run beyond 1k or more then this guide is excellent for you..... Read more – ‘A Simple 5K Running Plan’.
For those expecting to see a post about strength levels in the gym this article may leave you disappointed. Instead this post is about strength in all walks of life - We sometimes forget that strength encompasses the mind and body and where the mind leads to body will follow. We can also turn our weaknesses into strengths by learning to work with them, using a weakness to your advantage..... Read more – ‘What Is Strong?’.
Boxing is an amazing workout. Whether you simply hit the bag for 10 minutes a few times a week, do some kind of conditioning class in the gym which integrates punching or actually practice in a real boxing gym the workout is unrivalled. Your shoulders, back, abs and pretty much the whole body get a great conditioning workout. As well as this boxing is probably one of the best ways to improve your fitness as it is a natural form of interval training.
If you follow my blog you have probably heard me rant and rave about the greatest sport ever: boxing. Some call it old fashioned, others call it suicide. I call it life. Here are some life lessons I learned in the ring..... Read more – ‘Life Lessons From A Boxer’.
Many people do really well with starting a healthier life, they start exercising and eating healthier - the metabolism gets into check and the body changes favourably. The difficulty comes when this honeymoon period ends and the body adapts yet their is still a bit of excess weight being carried. For those who don't want to force their body into further weight loss with extreme exercise or starvation this can be a tricky and frustrating time. The wiser and more long term strategy is to be patient and coerce the body into getting leaner gradually, I have found a few things extremely helpful in this situation....... Read more – ‘Get Past Your Sticking Point’.
In order to improve our health and physique, we all want to get the most out of our training. I look around and see many people busting their humps every week, without making much of a change (if any) to their appearance. Hard work is great, and essential to reaching your goals. But it also takes some smarts! Below are two simple tips to help you make noticeable improvements in your health and physique.
You may have heard this advice before: to prevent muscular imbalances and to stay healthy, make sure that you use a balanced lifting routine (i.e. an equal amount of pulling as pushing). Theoretically, this is great advice. Unfortunately......... Read more – ‘Reprogram Your Physique and Health’.
It is becoming more and more common that people are exercising a lot but with very little in the way of results. I think we can all admit to being victims of this phenomenon as one point or another, myself included. Truth is that this seems to be a modern day phenomenon with so many people spending 90% of their days sedentary - sitting behind a computer.
And even though they may throw in a few runs a week it is simply not enough to keep in shape. Couple the largely sedentary lifestyle with a poor diet and there is trouble - Muscles become tight, energy drops, and weight is gained in all the wrong places......... Read more – ‘Make Exercise More Efficient’.
We can all safely say that we have struggled with sleep at one point or another in our lives. The difficulty is we all seem to have varying and individual degrees of sleep problems.... Maybe you find it difficult to sleep when you have too much on your mind, maybe you wake up and cannot get back to sleep, or maybe you drink too much coffee to get yourself through the day and it stops peaceful, deep sleep.
The point is Insomnia is not an easy term to define because we each have different variations and ways of which it may manifest. I have suffered with Insomnia in the past, never severe but it has been bad enough to make me want to do something about it.......... Read more – ‘5 Simple Ways to Overcome Insomnia’.
At the start of this year I decided I was going to go a while without taking any supplements whatsoever, nothing but real food for my vitamins and minerals. This wasn't too much of a big deal as I never took too many Vitamins to start (Vitamin C, Magnesium and Multi's on occasion) but I had never been on a prolonged period without taking any supplements at all.
So to cut a long story short after a few months off Vitamins I slowly started re-introducing them with the main addition being a high quality B-Vitamin Complex and some Vitamin C on occasion. This was meant to be a trial session as It would allow me to really gauge if I felt better or any difference while taking these vitamins... Read more – ‘Reboot Your Health With B-Vitamins’.
They say that the hardest part is the start. Starting your journey to fitness and better health could be an intimidating or daunting task especially if you’ve never been active before outside your physical education class. However, once you get past that hump of actually starting, you feel great. You feel pumped. You feel motivated and you begin to wonder why you didn’t start any sooner.
However as things get tough and you build up fatigue and you’ve been doing exercises religiously for a long time, you notice that it gets tougher and tougher to bring yourself to workout as intense as when you first started. Add extra hours at work, nights out with friends, and other things that keep you up late and the workout gets even harder to get through. Read more – ‘Psych Yourself Up Before a Workout’.
I was reading the newspaper a few days ago and came across an article entitled ‘Forget Broccoli, Maple Syrup is the new Superfood’ or something along those lines. Usually I take these articles with a pinch of salt, but after reading it seemed a pretty interesting concept.
The basic premise revolves around Maple Syrup containing 54 beneficial compounds which is that of which scientists thought it had - these compounds are extracted as the sap is boiled down, so basically a heat extraction. Much like that of Blackstrap Molasses. Read more – ‘Maple Syrup – The New Superfood?’.
We are often mislead when it comes to training our core - It is common knowledge that we should do countless crunches and situps in order to get a strong and healthy midsection. As many of you already know though, this couldn’t be further from the truth.
Training the abs by flexion (crunching and all bending over movements) is far from ideal for strengthening the core and letting it carry out its primary function..... Read more – ‘The Truth About Ab Training’.
Few of us put sleep on the pedestal where it belongs. We all know a lack of sleep can make us feel groggy and unfocused the next day, but in reality the impact of sleep problems goes much deeper. Sleep has a direct and powerful impact on our metabolic health. When we understand the influence sleep has on metabolic and hormonal function, itís much easier to realize why sleep needs to be prioritised in our lives. Here are 6 reasons sleep can affect your metabolic health........ Read more – ‘How Sleep Can Impact Your Metabolic Health’.
Whether working out or just living your everyday life things can always be kept fresh by simply switching things up. This has a two fold effect as it makes things firstly more interesting for us, and secondly it shocks and stimulates the body in different ways.
Recently I was inspired by a video I saw on YouTube from Craig Ballantyne which emphasizes switching things up for new workouts. This got me thinking of how many different ways there are to add slight changes but change the whole dynamic of what you are doing....... Read more – ‘Workout and Lifestyle Switches’.
As human beings we all have a built in body clock - this is referred to as our Circadian Rhythm which is basically our biological clock, controlling our hormones like Serotonin, Melatonin, Cortisol and Adrenaline amongst many others.
In an ideal world these all rise and fall accordingly throughout the day to help prop us up, calm us down and control a variety of other factors like energy and metabolism. Unfortunately through modern life these rhythms have been thrown out of sync, which make waking up in the morning a chore and leaving us restless at night.
Our bodies clock even dictates our body temperature at different times of the day........... Read more – ‘Regulating Your Body Clock’.
Recently I have been trying a diet richer in protein from sources like dairy and eggs rather than poultry, and red meat. This was initially for convenience (as dairy and eggs are easy and quick to prepare) but more recently I have been sticking to it for the benefits I have felt.
Never being a person to have a issue tolerating dairy this was not a problem for me, I understand though some people react badly to dairy in general. This is something I will address later in the article though…. Read more – ‘Dairy as a Nutrition Source’.
Who doesn’t want better movement? the ability to move more fluidly, faster and with extra dynamism. Recently I have been trying to develop different ways with myself and clients to improve movement in general.
The best way to focus on movement when training I find is to train outdoors. This allows for improvised and dynamic training with sprints, changes of direction and free space to take advantage of, all improving the efficiency of training.
I know that moving more freely is something we can all benefit from so here are a few ideas and methods you can implement into your training to achieve those goals…… Read more – ‘Better Movement – How to Improve Movement’.
Blackstrap Molasses is a syrupy sweetener that can be bought pretty cheaply these days. Thankfully it is very different to other sweeteners which are highly refined, processed and stripped of all their nutrients (Glucose Syrup, White Sugar, High Fructose Corn Syrup etc....). I am a big believer in getting our vitamins and minerals from real food - For me a small amount of real food nutrients are far better utilised by the body than any synthetic vitamin could ever be. Read more – ‘The Benefits of Blackstrap Molasses’.
As we all know Salt is a controversial topic. One day we read that salt is essential for good health, the next it causes hypertension and all kinds of other health problems. What is for sure is that we need salt, it is essential for us to function. For instance the Bible has over 50 references to Salt, most of them positive - this should be an indicator as to how important salt is. Read more – ‘The Truth About Salt’.
It is always great to add something new to your workout, whether it be a new movement, exercise or simply something to shock the body..... Read more – ‘Four Easy New Exercises’.
People tend to shun green vegetables, either not eating them or overcooking them until they are rancid this is leading to a low Vitamin E levels in the western world. Read more – ‘The Real Reason to Eat Greens’.
Dull, pale and lacklustre skin in the winter months? It is not unusual as most of us are lacking the sun this time of year hence the lack of colour.... Read more – ‘Healthy Looking Skin Year Round’.
Ever notice how much better you feel when in a routine, and keeping things regular. Not only in terms of time but in other areas.... Read more – ‘Consistency Is The Key’.
Could things be as simple as sitting less and moving more? Around the world we are spending more and more time sitting and less time on our feet....... Read more – ‘Sit Less and Move More’.
Grapefruits are filled with health benefits, could one of them be the ability to trigger fat loss and help improve insulin sensitivity? Read more – ‘The Benefits of Grapefruit’.
"Metabolic Zones" are areas of the body which can be worked via compound exercises to activate the muscles which work most metabolically..... Read more – ‘Metabolic Zone Training’.
The more I look into health and fitness, read articles and try new things the more I realise it is the essentials that matter..... Read more – ‘Essentials for the New Year’.
Want to fit in a workout over the holidays? Here is a simple and effective bodyweight workout for anyone pushed for time in the holidays.... Read more – ‘The Simple Holiday Workout’.
As we approach the end of 2010 here is a list of a few of the main things I learnt this year in regards to health and fitness........ Read more – ‘Lessons from Another Year….’.
Every now and then I am reminded of how powerful an impact stress can have on our lives, and how all stress ultimately leads to the same effect..... Read more – ‘Simple Ways to Reduce Stress’.
Digestion is an area of health that is somewhat neglected, in spite of the fact that many people suffer from bloating, indigestion, and nutrient mal-absorbtion issues..... Read more – ‘Quick Tips to Improve Digestion’.
Joint Mobility is a type of training which actively moves your joints and brings in endogenous energy (outside energy) to the joints........ Read more – ‘The Importance of Joint Mobility’.
The Single leg squat. A simple bodyweight exercise to improve your sports performance, strength, balance, flexibility and joint mobility....... Read more – ‘The One Legged Squat’.
I am a big believer in looking at other cultures for clues as to their health (good or bad) - It is something that I have always found fascinating....... Read more – ‘The Truth About the French Paradox’.
Gelatin is probably what comes to mind when you think of either baking or gummy bears. Most people don't know about its nutritious, healing properties.... Read more – ‘The Hidden Power of Gelatin’.
Vitamin C really is multi-talented. Read on to see the many ways it helps your body function and whether or not supplementation is worthwhile..... Read more – ‘The Many Benefits of Vitamin C’.
There is a lot of controversy surrounding bananas, are they good or bad? what many people don't know is they are potentially a fat burning power house..... Read more – ‘Bananas – A Fat Burning Powerhouse?’.
When I first started going to the gym volume training and body part splits where the way to go. Anything else was just a beginners routine..... Read more – ‘Why I Stopped Volume Training…’.
I am sure you have heard of Fluoride before. The stuff in toothpaste that is supposed to keep cavities at bay and our teeth healthy........ Read more – ‘Reasons To Go Fluoride Free….’.
Carrots are a great food. They are packed with Vitamins, Enzymes and Minerals, are cheap and easy to find plus they hold anti-viral properties and are packed with fibre. Read more – ‘Boost Digestion With Carrot Salad….’.
You just need to have a look at a young kids relationship with food and movement to notice fundamental differences from that of most grownups..... Read more – ‘Lessons In Health From Our Youth’.
For many of us, coffee is an integral part of daily life. From artesian roasts to grande goodness, odds are you are one of the 112 million Americans who drink a cup of coffee a day...... Read more – ‘A Story About 100% Caffeine Free Living’.
Sleep is a funny subject because people approach it with the best intentions. We know how important it is and how bad a lack of sleep can make us feel....... Read more – ‘Time to go to Sleep……’.
If you could pick one exercise for your lower body what would it be? For me it was a question that took some thought coming down to the front squat or deadlift.... Read more – ‘The Ultimate Lower Body Exercise’.
Herbs and Spices can be extremely powerful, and serve to purify and cleanse the body. Killing off bacteria and foreign matter that maybe lurking inside the body. Read more – ‘Purifying The Body Naturally.’.
Food can have a profound effect on sleep some obvious and others less so. Either way if you are having trouble getting deep sleep then it is worth taking a look..... Read more – ‘Foods to Avoid for a Good Nights Sleep.’.
Swimming is such a simple yet effective form of exercise. It can be done with little equipment and year round, it also gives a full body workout..... Read more – ‘A Brief Guide to Swimming’.
Young or old we all experience joint pain at sometimes in our lives. Be it from too exercise that is too strenous, an awkward move or simply the degeneration of our joints with age. Read more – ‘7 Steps To Eliminating Joint Pain’.
This article will have a look into is how to optimise how your body runs through simple activity, this includes things like building muscle, improving flexibility, and generating body heat.... Read more – ‘Getting Started with a Healthy Lifestyle’.
Water helps us flush out toxins, keep our organs hydrated, prevents fatigue and boosts energy as well as helping a host of other symptoms. Read more – ‘The Importance of Water’.
We all know that eating fruit is good right. That is what we have been led to believe - Fruit is packed with anti-oxidants and vitamins as well as satiating fibre. Read more – ‘Fruit and a little Fat Loss Trick…..’.
New research shows that we can build muscle effectively using high reps and low weights, so how exactly can we take advantage of these findings? Read more – ‘Building Muscle with Bodyweight….’.
By human nature we can tend to see things long term, how they will look and feel at the end of the journey when we fail to realise the biggest benefits can be discovered right away.... Read more – ‘Focus On The Short Term’.
Simple Food and Fitness habits you can adopt right now to improve your life. You may already be doing a lot of them, but a refresher is always helpful......... Read more – ‘10 Essential Food and Fitness Habits’.
We hear so much about fiber but don't hear too much about are the ways that fiber can improve our health in terms of reducing fat gain and regulating appetite...... Read more – ‘How to Use Fiber to Improve Your Health’.
Recently I have been keeping tabs on all the people I know of who are in either great shape or are superb athletes. They all have one thing in common - The consistent use of Plyometrics..... Read more – ‘The Power of Plyometrics’.
We often hear about the power and strength of anti-oxidants and their ability to stave off cancer and help us recover from things like muscle soreness and illness..... Read more – ‘Are Anti-Oxidants Overhyped?’.
This is a mix of two short posts, one on walking tall and improving posture and the other on lymphatic drainage for detoxing the body, enjoy...... Read more – ‘Simple Posture and Detox…..’.
I hate to run on treadmills, It is repetitive and labored. It simply feels forced and harder than normal running, which should be free and at your own pace with a playful aspect to it. Read more – ‘The Freedom of Outdoor Running….’.
Think of your core like a stack of 6 upright cans, if you want to keep them working better and together under a stressful load then it is best they are tied tightly together...... Read more – ‘A Simple Guide to Rockstar Abs Pt.2’.
Our eyesight should carry us into old age without the need for some sort of magnification to see what is going on or to read, here are some tips to prolong good vision...... Read more – ‘Saving Your Sight With Good Nutrition’.
Warming up is essential before doing any kind of activity, we often forget to warmup and pay the price the next day feeling overly stiff or in the worse case causing an injury...... Read more – ‘The Simple and Essential Warmup….’.
A little over a year ago, I started a spiritual and emotional journey that I now realize will last a lifetime. For many this journey is one that will forever change who they are.......... Read more – ‘Riding Waves to A Happier Healthier Life’.
Testosterone is a hugely important hormone for not only men but women also. We all need it to survive and it is especially important as we age when our levels start to steadily decline..... Read more – ‘Avoid Ruining Your Testosterone Levels’.
Years ago I embarked on a journey to health and fitness, It all started with an obsession with getting a perfect body. Ultimately though it left me in search of Health and Happiness..... Read more – ‘The E-Book: A Simple Guide to Eating Well’.
Eating chicken has become synonymous with eating healthy, and it’s a common assumption that chicken and fish make up the gamut of healthy protein. Here are some ideas to change things up.... Read more – ‘Four Healthy Alternatives To Chicken…..’.
We usually associate lighter weights for high reps with improved muscle tone, that is what conventional knowledge tells us anyway - Is it possible that we are mistaken? Read more – ‘Heavy Weights – Improved Muscle Tone?’.
We can learn a lot from watching sports and reading up about athletes. Not only in the realm of health and fitness but in terms of dedication and determination in life...... Read more – ‘Lessons From Athletes…..’.
Recently I have been making more smoothies to start the day, they make for great breakfasts and are a great way to use up fruit and vegetables you have lying around Read more – ‘3 Great Smoothie Recipes…..’.
Sometimes changing your life can be really simple, as simple as taking baby steps to better health through small lifestyle changes that you can implement as you go...... Read more – ‘10 Simple Changes to Your Day’.
Definitely one of the most neglected aspects when it comes to keeping healthy. So often we overlook stretching when it should be something we invest time into.... Read more – ‘The Simple Guide to Stretching’.
Recently I have been experimenting with trying to add some total body size. I know from experience the best way to do this is to throw in a bit of volume training...... Read more – ‘Essential Chest & Back Exercises’.
Do you remember ever debating in your head about whether to cook at home or order-in food? Have you ever felt great after a lovingly cooked home-made meal? Read more – ‘Who’s Cooking What You Eat?’.
We hear so much about Organic foods and for good reason they are higher in nutrients and vitamins thanks to the healthier soil they grow in..... Read more – ‘A Guide to Buying Organic’.
Sunlight can re-vitalise and invigorate at the correct doses but it can also do harm in larger doses so we must strike the correct balance..... Read more – ‘Go Out And Get Some Sun…..’.
It is tempting to get by on less sleep, fuel up on caffeine and get on with our lives. Sleep deprivation can cause a host of problems.... Read more – ‘Switch Off And Get Some Sleep….’.
As someone who has suffered from hay-fever in the past I know how horrible the symptoms can be and how being hit by hay-fever can stop us enjoying the opening months of summer...... Read more – ‘Natural Remedies for Hay Fever’.
The skin is our biggest organ and it is permeable. Although it is designed to act as a barrier modern day chemicals found in many of the products we use will penetrate the skin and pollute the body. Read more – ‘Dangers Of Conventional Body Products’.
Being overzealous about health is not just an unsustainable path or a way to alienate yourself from society. No sir. It can be quite destructive. Read more – ‘The Equal and Opposite Reaction….’.
Sometime we fail to enjoy times we have free. We have lost the art of loafing or doing nothing, in the modern world not many people can do it without feeling guilty or at least like they should be doing something. Read more – ‘Enjoying Days Off And Refueling…’.
Swiss Balls, fitness fad or effective tool? This post shows you some of the best ways to use the ball in constructing an effective workout... Read more – ‘Using A Swiss Ball Effectively….’.
This is something simple but delicious I have been making regularly. A sweet potato mash, the reason I love this dish is the versatility and variations that are so simple. Read more – ‘Simple Cooking – Sweet Potato Mash’.
It ís a valid question. I encourage you to think about it for a minute or two. What is it you are training for? Are you an athlete? Are you a weekend warrior? Are you simply vain? Read more – ‘What Are You Training For?’.
There is a lot to be said about milk, It has long been a staple of our diets around the world and is really a food that has stood the test of time..... Read more – ‘The Benefits of Fresh Real Milk…..’.
Unfortunately in the modern day environment with stress, intermittent eating and poor nutrient value of many processed foods, our bodies can get stuck in a mode of fat storage and starvation... Read more – ‘Staying out of Starvation Mode….’.
Recently I came across two great videos with a variety of Bodyweight exercises that I had never seen before. To carry on from my recent posts on minimal fitness and frugal fitness, these fit in perfectly... Read more – ‘Unconventional Bodyweight Exercises….’.
We all like a good deal, and most of would prefer to feel good through diet and exercsise without breaking the bank.
This can be achieved pretty simply through a mix of wise shopping and minimalist exercise.
One of the first things we need to take into account is our fuel. As we need to not only feed ourselves but our families and those around us this should be the first area of focus when it comes to saving some money. Here are some tips I have picked up through time along with a list of frugal and healthy foods.
Purchasing foods in bulk can save you a load of money especially when it comes to the more expensive things like meat, eggs and dry ingredients. Read more – ‘Feel Good Without Breaking The Bank’.
Recently I have been doing some reading up on Blue Zones which are the spots of the world which contain the highest population of Centenarians. First up Sardinia, Italy.... Read more – ‘Secrets Of Longevity – Sardinia’.
There are some things we should always keep at home to treat ailments naturally. Here are 6 of the best Remedies that you can get from common household products......
Read more – ‘The Best Household Natural Remedies’.
Thanks to desk jobs that most of us have these days, our posture can get pretty bad. Not only that our muscles can get tight and hunched over..... Read more – ‘3 Exercises to Fix Your Posture’.
You probably have some Thyme in your pantry and use it for sauces or salads, most people don't know about are the medicinal properties and balancing effect it can have on the body and mind.... Read more – ‘Healing The Body With Thyme….’.
All too often we hear about ways to start the day, with habits and routines we should implement in order to have a good day. What is often missed out on is finishing the day....... Read more – ‘7 Great Ways To End The Day’.
When it is cold outside their is no better time to get cooking some Winter Comfort Foods. Warming and nourishing meals can sustain us through the cold winters.... Read more – ‘Warming Winter Comfort Food…’.
It is easy to let January's positive intentions slip, well here is how to get things back on track and create some life changing habits....... Read more – ‘Reflecting On The New Year…’.
Sometimes we just turn a blind eye to some great produce. Not because we don't like them just because we are in the habit of buying the same groceries week after week....... Read more – ‘8 Great Foods You Are Probably Missing’.
Some people manage to stay naturally fit and healthy. They look radiant. They have no problem maintaining a stable and desirable body weight. Here is a minimalist guide to doing this yourself..... Read more – ‘The Minimalists Workout’.
Many of us try to juggle things and endlessly search for some kind of balance in life. The question we should ask is whether we need balance or just to be able to stand on solid ground? Read more – ‘Finding Balance in Life’.
There are so many foods around it gets confusing knowing what will benefit us the most. So much so that we forget some of the best basics which provide us with life and vitality. Read more – ‘Overlooked Foods for Vitality’.
To me there are 3 Pillars of Health that we all need to focus on and if they are attended to will allow you to live your life fully...... Read more – ‘Three Pillars of Health 2010’.
The new year has come, so lets have a look at some of the best of the last year from Zen to Fitness along with some other great posts and articles I enjoyed from the year! Read more – ‘Essential Zen to Fitness 2009’.
Dr Olson the Author of Sugarretes is on a mission to make January a Sugar Free Month. Read on to see how you could improve your Health and Vitality....... Read more – ‘Make January A Sugar Free Month’.
Coffee is great isn't it? it gives a mood lift, wakes you up in the morning and keeps us alert. While this is all true Coffee is not all good and can do harm if not utilized correctly....... Read more – ‘Coffee – The Good the Bad and the Ugly’.
We have all seen it right, the chest that looks like a plate of armor. Strong powerful and functional, here is a how to guide...... Read more – ‘Building A Chest Like Armor…’.
My appetite seems to be at its highest in the mornings and it will usually crave something satisfying yet light and nutritious........ Read more – ‘On The Go Winter Breakfasts…..’.
When heading to the gym its best to be efficient with your sets and exercises so that you can maximise the benefits without wasting time in the gym..... Read more – ‘The Best Supersets For The Gym’.
Getting a nice crunch when eating is something we all crave, unfortunately most of the main stream "Crunch" foods out there are refined junk. Things like crackers, baguette or potato chips..... Read more – ‘Getting That Crunch Naturally’.
With only 24 hours in a day, it can be really hard to find the time to work out. That's why when you actually do make the time to work out, you want to make every second count... Read more – ‘Get The Most Out of Your Workout’.
All foods to some extent or another are filled with anti-oxidants which are essential to the body for fighting off infection, reducing inflammation and improving general health. Read more – ‘Natural Antioxidants In Your Diet’.
The Path to a healthy life is simpler and achievable with ease even in the confusing world we live in! In fact its laughably easy...... Read more – ‘Laughing Your Way To Fitness’.
Achieving exceptional shoulders is one thing but keeping them healthy is a different story. Here are some tips to keep your shoulders healthy and supple..... Read more – ‘The Path To Great Shoulder Health’.
We all have our own food rules, some weirder than others but here are 5 simple and easy food rules I try to live by....... Read more – ‘5 Food Rules To Live By…..’.
More and more people and getting sick due to a combination of poor lifestyle factors, here are some tips for supercharged immunity..... Read more – ‘Supercharge Your Immunity’.
Sometimes it can be hard to find the focus for working out. Other times its easy, well here is a guide on how to get the focus for your workouts making them more productive and time efficient every time....... Read more – ‘Working Out With Zen Like Focus’.
Eating too much, even if the food is 100% healthy and nutritious but still leaves a feeling of bloat and fullness which is unpleasant and stressful.... Read more – ‘The Art Of Portion Control’.
Certain foods are packed with anti-oxidants and disease busting components even when raw but what many of us don't know is hot to maximise food natural benefits through cooking... Read more – ‘Cooking For Extra Goodness’.
what exactly is the problem with grains? This can be a hard one to answer as it all depends so read on for a basic overview of eating grains..... Read more – ‘What’s The Problem With Grains?’.
If you have followed any of the stuff on Marks Daily Apple you will surely know about the Primal Lifestyle which is basically lots of fresh foods, play and evolutionary movement.... Read more – ‘Some Tips For Primal Everyday Living’.
Some Simple and Fresh workouts that need minimal equipment and time. Nothing special but can serve as inspiration to get workouts in place..... Read more – ‘Simple And Fresh Workout Ideas’.
Working out should be a stress buster not a stress causer. If you are finding it hard getting workouts into place check out this article.... Read more – ‘Tips To Stress Busting Workouts’.
Sometimes a time comes when we start slacking, lack motivation and let our nutrition and workouts slip. Here are some questions to ask that may fix things...... Read more – ‘Important Questions To Ask Yourself’.
After spending a week in the Swiss alps not only did I have a load of fun but learnt a lot about the local diet and fitness regimes which inspired me to write this post...... Read more – ‘The Secrets Of Alpine Fitness’.
In the late 1950's a man named Bill Orban created a worldwide fitness phenomenon. It was a workout that was stupidly simple and could cater for all fitness levels...... Read more – ‘Old School Fitness The 5BX Workout’.
More about the most important sets of muscles you have and run right up the back of your body including the lower back, the glutes, the hamstrings, and also the calves....... Read more – ‘Building Posterior Chain Strength’.
When we think of the word "Nourish" many things spring to mind like soothing, protecting, warming and health and that is exactly what good food can do for you.... Read more – ‘4 Ways To Nourish The Body’.
A simple 2 week guide to a better life. By making simple changes to your lifestyle you can look and feel worlds better. Give it a try starting today........ Read more – ‘The Two Week Lifestyle Overhaul’.
A Short guide to making the most of the warm weather and maximizing your time spent outdoors. Thanks to Rafi from The Fitness Adviser....... Read more – ‘Getting In That Beach Workout’.
Some things to do when your bored and stuck in doors, whether you want to workout or do something in the house there is always a constructive task that needs to be done.... Read more – ‘What To Do When Its Raining Outside?’.
Kefir has a tart and refreshing taste and its pretty runny. It contains loads of friendly bacteria and beneficial yeast which can help keep you healthy..... Read more – ‘A Comprehensive Guide to Kefir’.
With the pressures of our high strung society we are putting less time and effort into eating, this is having a profound effect on our health..... Read more – ‘Zen and the Art of Eating Wisely’.
General tips that have rung true with me in the last few months. Some life lessons in every aspect of living that are truly important to enriching your life! Read more – ‘Tips for Life, Fitness, and Health’.
Four of the best foods for the coming summer months. Also some handy eating tips thrown in to the mix for you to check out...... Read more – ‘4 Of The Best Summer Foods’.
Tennis, if anyone has been inspired by Pete Sampras, McEnroe or more recently Roger Federer they will know the joys of tennis............... Read more – ‘The Simple Joys of Tennis’.
Simple Tips to keep your Skin healthy and supple. If your one who has suffered with troublesome skin then this is the post for you...... Read more – ‘Simple Tips For Healthy Skin’.
A short but comprehensive list of 5 Simple and Effective Tips to build more muscle while doing less and enjoying Life....... Read more – ‘Simple Tips To More Muscle’.
Quads not only look good but provide an important role to leg health! Get ripped and impressive quads with this alternative routine....... Read more – ‘Awesome Quads for Dummies’.
There are some foods which are far from healthy. Yet they get pushed to us like they are health foods check out this list to stay in the know! Read more – ‘3 Foods to Avoid Year Round’.
Relaxation, Calming the mind and chilling yourself out can all come simply through learning to visualize and meditate on regular basis.... Read more – ‘Visualization: Power Relaxation’.
High Fructose Corn Syrup is rising in spite of its harmful effects, here are even more reasons to steer clear of HFCS.... Read more – ‘More Reason to Avoid HFCS’.
Simple and real ways I have had good experience with in reducing the stress of everyday life. Read on for some top tips...... Read more – ‘Real Ways To Remove Stress’.
Have you ever questioned why you do the things you do, and ever had second thoughts about what you do? Read on.... Read more – ‘Why We Do What We Do?’.
Pesticides, Stress and Pollution can all wreak havoc on our Immune System. Here's how to boost boost immunity in this chaotic world... Read more – ‘7 Best Immune System Boosters’.
I have had bad experiences with fat burners, having experimented with many. This post is going to run over why I don't recommend them and why you don't need them. Read more – ‘Why Fat Burners are Bad News’.
We have forgotten the age old tradition of Earning our Dinner, doing some intense exercise before a meal gives us various benefits.... Read more – ‘How to Earn that Dinner’.
Coconut has amazing re-vitalizing properties, within 5 minutes of some fresh coconut you will feel a burst of energy, clarity of mind and well-being. Read more – ‘The Benefits of Eating Coconut’.
Simple strategies I used to get leaner, stay fit and have a great time on holiday. A real life example of practical application.... Read more – ‘How I stayed Fit on Holiday’.
Sleep is essential for humans to function, repair and burn fat! we can live without food but we will soon go crazy without sleep. Click to read more.... Read more – ‘A Simple Guide to Great Sleep’.
After watching Usain Bolt in action at the Olympics I was inspired to write a post on sprinting, the ultimate fat burner and muscle building activity! Read more – ‘Reasons to start Sprinting today!’.
How often do you wake up feeling good but just not as good as you could, here are 5 things you should do today to turn your day from ordinary to Extraordinary! Read more – ‘5 Ways to Feel Great today’.
I have always been a fan of working out fasted. I usually wake up, browse the net and drink a cup of black coffee and then have a workout, which is often a short jog. Read more – ‘5 Reasons to Workout fasted’.
16 pieces of Fitness and nutritional wisdom I have picked up over the years. Mainly from people I have met at gym's or while training who were in great shape without being obsessive. Read more – ‘16 Fitness Tips learnt from others’.
This guide to training abs has simple unconventional ways to achieve strong functional abs not blocky and bulky midsections the magazine's workouts will get you.
Read more – ‘A Simple Guide to Rockstar Abs’.
So many people want to start a healthy lifestyle but are left confused and intimidated, continuously putting it off. This is a simple guide to getting your nutrition and exercise regime on track. Read more – ‘Minimalist guide to Health and Fitness’.
Despite what people say about sluggish metabolisms being a result of low activity levels coupled with bad eating habits which makes people prone to gaining weight, this is not the full story. You can hack your metabolism! Read more – ‘Burn Fat Fast – Speeding up your Metabolism’.
If you have struggled gaining mass, and all conventional advice does is make you pile on the blubber then this post is for you!
This is a small concise collection of the things I have learnt from years of trials and tribulations. Read more – ‘My Top Tips for Muscle gain without fat!’.
Its a rare sight to see someone drinking their coffee black these days especially with all the Starbucks on every corner people tend to lean towards cappa and frappa cino’s. Here are five reasons to drink your coffee black for health and pleasure. Read more – ‘5 reasons to take your Coffee black’.
