Eating a healthy diet that is low in fat and simple sugars is not easy. If you prepare your food at home you have control over what you are getting, but if you eat out frequently you cannot be sure about what you are eating. Do you ever wonder why food always tastes better in a restaurant? It is usually … Read More
Brightly Colored Foods May Be A Good Source Of Antioxidants
As we become a more health conscious community, we begin to hear more about the benefits of healthy foods, and more specifically about the importance of including certain vitamins and minerals in your diet, such as antioxidants. You may have already heard that antioxidants are good for your skin and hair, but studies have also shown they help to slow … Read More
Alternative Organic Protein Sources
The battle to maintain a healthier lifestyle coupled with an attempt to be more socially responsible has led many people to search for alternative low-fat protein sources which are also organic. After researching the fat, protein, and calorie composition of Ostrich, Muskox and Bison, I realized that these products have a similar fat and protein content as chicken or fish … Read More
Losing Weight
If you are looking for an exercise program that will help you lose weight you must workout four to six times each week. With weight-loss programs it is important to change your workouts regularly. Below is a sample workout to get you started. Cardio: 30-60 minutes(70-80% of your max heart rate) (4-6 time/week) EXERCISE SETS REPS 1. Leg Press 2 … Read More
Look and Feel Better
If you have limited time and you want to look and feel better while improving your overall health it only takes one hour, three times each week to get results. Find below a sample workout to help you achieve your goals. Cardio: 20-30 minutes(60-70% of your max heart rate EXERCISE SETS REPS 1. Ball Squats 3 10-15 2. Lying Leg … Read More
Getting In Shape (Women)
If you are looking to tone up and not gain muscle you need a program designed specifically for women. Below is an example of a program to help you achieve your goals. Cardio: 30-40 minutes(75-85% of your max heart rate) EXERCISE SETS REPS 1. Alternate Lunges 3 15-20 2. Lying Leg Curls 3 12-15 3. Bench Step-Ups 2 12/leg 3. … Read More
Getting In Shape (Men)
If you are moderately active but aiming to lower your body-fat and improve your strength below is a sample program for you. Cardio: 20 minutes(75-85% of your max heart rate) EXERCISE SETS REPS 1. Squats 4 8-10 2. Lying Leg Curls 3 12-15 3. Walking Lunges 2 12/leg 4. Wide Grip Chin Ups 4 6-15 5. Barbell Rows 3 8-10 … Read More
Beginner Fitness Program
If you are just starting out the key is to start off slowly and to progress at a gradual pace. Find below a sample workout to get you started. Cardio: 20 minutes(60% of your max heart rate) EXERCISE SETS REPS 1. Leg Extensions 2 8-12 2. Lying Leg Curls 2 8-12 3. Pulldowns to Chest 2 8-12 4. Pec Dec … Read More
Rotation Low Back Stretch
Lie flat on your back on an exercise mat or blanket. Bend your legs to a ninety-degree angle and keep your feet flat on the floor. With your arms out to the side and your shoulders flat on the floor roll both of your knees together down to the floor. A gentle stretch should be felt in the lower back. … Read More
Rhomboid Stretches
Sitting with good posture, place your right arm across the front of your body keeping it quite straight. Using your left arm, apply a gentle force pulling your right arm towards your body. The stretch should be felt on the right side across the back of the shoulder and towards your mid-back. Be sure not to hunch or shrug your … Read More
Quadricep Stretching
While standing beside a wall for balance, bend your knee and grab your foot behind your back with the opposite arm. The key to doing this stretch correctly is to keep your abdominal muscles tight so you do not arch your back. Also, make sure to keep your knee pointing straight down towards the floor with both thighs as close … Read More
Pectoral Muscle Stretches
Face through a doorway with your arm flush against the doorframe. Remember to keep good body posture and to keep your stomach tight so you do not over extend your back. Push against your arm. The stretch should be felt across the chest muscles. Hold the stretch for 20 to 60 seconds on each side and perform on a daily … Read More
Latissimus Dorsi and Back Extensors Stretch
While kneeling on a mat, stretch your arms forward in front of your head with your palms down. The key to this stretch is to keep your gluteal muscles in contact with your heels and your arms stretched out as far as possible. You should feel this stretch through the middle and outer part of your back and down into … Read More
Hip Flexor Stretches
Keep your right foot flat and extend your left leg straight backward. Lower your trunk as far as possible with most of the weight on your front leg. Keep your front knee above your foot and not past your toes. The stretch should be felt in your groin region and in the front of your left thigh. Hold for 15 … Read More
Hamstring Stretches
Stand facing a table or a similar object approximately the height of your waist. Keep your left foot flat on the floor and place your right foot on the object. Make sure both legs are straight but not in a locked position. Lean forward towards your right foot while keeping your back flat and shoulders back. The stretch should be … Read More