Category Archives: Health and Fitness

health and fitness

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Feel More Confident In Your Skin

Feeling a bit down about how you look… experts tell us that boosting body confidence is 90% mental and has little to do with losing weight, getting a makeover or buying a store’s worth of clothes and jewelry. Here’s what they suggest…

Prepare... don’t decide on the day of a big event what clothes and accessories you’ll wear. Pulling things together at the last minute leaves you rushed and liable to forget something or encounter some other unexpected mishap. Just a bit of extra time in planning what you’ll wear, ensuring it’s clean and pressed and ready can make a huge difference in how you look, and feel.

Remember, others are insecure too. Almost always they are so busy worrying about how they look they don’t have time to think about you. They don’t see what you hate about your hair, your clothes, your mannerisms.

Fake it. Pretending isn’t just for kids, spend five minutes each morning before you leave and picture yourself looking good, imagine how those you encounter will also think you look good. Plant a message of confidence in your mind as you begin the day and in time you’ll come to believe it.

Put the phone away. Checking it every second makes you look bad… tells everyone you’re not available to pay attention to them, or anything new. What’s more, the blue light makes you face look sickly.

A lot of how you look comes from the clothes you wear. To get help with this we’ve taken the advice of wardrobe consultant Terri Ghio who runs The Style Institute, a coaching program for personal stylists. Too many of us dress like we did in high school or from a look we saw in a magazine or catalog that isn’t at all suited to us.

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Are Your Genetics Keeping You Fat? (1 tip to change fast)

Ever heard the excuse “I’m overweight because of my genetics”?

Are several members of your family overweight and you just figured, you were stuck that way too? Well, I have great news. Recent studies reveal that being overweight has NOTHING to do with genetics and EVERYTHING to do with your lifestyle.

BUT, if you make the wrong choices… well, you know how that ends.

Click through to find out how Dr Charles can make a difference for you in just 3 to 10 days.

click here to learn the 1 thing that makes a difference…
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Feel More Confident In Your Skin Continued…

Here’s some help…

Pull out your favorite outfit, the one you wear a lot and has you feeling like you look great. Try it on and consider why it’s right… the color, cut, fabric. Use this outfit as a guide.

Shop for your body shape… your real shape. No matter how smart and elegant something is, no matter how good it looks on a mannequin, if it’s not made to suit your body shape, it won’t look good and you won’t feel good in it.

- Find the one thing you love about your body, and work to focus attention on that.
Whether it’s a haircut to frame your face, a style that hides a spare tire, look for what flatters and stick with those styles. Invest in the best quality basics you can afford.

- Stop staring in the mirror, it’s way too easy to get obsessed about looks. So check your teeth and hair, take a quick look at the full view of your outfit and then go about your day.

- Match every negative thought about your body with at least one positive one.

Exercise, even a half hour a day, will have you feeling better about your body, how it moves and how you feel. Over time, this will bring real, visible results too.

To your good health,

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7 Easy Ways To Boost Your Metabolism

Get this… even the little decisions you make about diet and exercise can make a very large difference in your metabolism. The thing to understand is that your metabolism isn’t fixed at one rate according to exercise physiologist Gary Ditsch, and you can make big changes depending on what you eat and how active you are.

Here are 7 smart ways to get your metabolism moving faster…

1. Weight lifting builds muscle, the more muscle you have the more calories you burn. What you might not realize is that the calorie burn keeps going long after the end of the workout. A research project at Southern Illinois University found that exercisers who did a 15-minute resistance routine burned 100 added calories a day for the next three days.

Why? Experts know that strength training causes micro trauma to the muscles, and your body will work to rebuild the tissue. It does this by burning added protein and carbs. To amp up fat burning, try 1 to 3 sets each of 5 resistance exercises (push-ups or squats) on three days a week.

2. Lift first, do cardio next as this combination will melt more fat. Exercisers who lifted weights for 20 minutes before cycling lost more weight than those who didn’t lift weights or those who waited longer between the periods of lifting and cardio. So go right from the weights to the treadmill, bike or stair climber.

3. Spice things up as this can up your metabolism by from 20% to 25%. The way hot mustard that comes with Asian food appears to boost production of hormones that burn fat according to Lori Shemek who is author of Fire Up Your Fat Burn. One suggestion is to try adding a teaspoon of spices to a typical vinaigrette.

4. Include intervals. Some recent Colorado State University found that cyclists who pedaled at an all out effort using a high resistance for five, 30-second sprints burned 200 calories. Recovering between intervals is also important, the participants in the study recovered with four minutes of slow pedaling with low resistance. Changing the intensity levels forces your muscles to work harder.

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The Biggest Loser’s Twins Proven Weight Loss Techniques

For the first time ever…

Bill and Jim Germanakos (The Weight Loss Twins) are publicly revealing the secrets of their fat burning techniques…

Which allowed them to shoot past the competition and win The Biggest Loser, Season 4!

Between them they lost 350lbs, and learnt how to boost their metabolism and burn fat even while they slept

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7 Easy Ways To Boost Your Metabolism Continued…

5. Drink water, as it will keep your metabolism running when you’re just hanging around. According to a University of Utah study, participants who drank 8 to 12 glasses of water a day burned more calories at rest than those who drank only four glasses. You can also peel citrus fruits and freeze them, using them in place of ice cubes.

6. Snack after your exercise. Those who drank a 250 calorie shake with 24 grams of protein and 36 grams of carbs after a strength training workout lost about 4 pounds more fat, created one and a half pounds more lean muscle in 6 months than those who didn’t consume the shake after workouts. If you don’t care for a shake, try a banana with peanut butter. The key is to snack within 30 minutes after exercise.

7. Do a down dog as Yoga gets your metabolism going. In one bit of research, subjects who om’d their way through a 50 minute session saw a drop in levels of stress hormone cortisol, known to inhibit fat burning. You might consider starting with a 10-minute session and work up to something longer.

Experts know that metabolism involves a complicated network of hormones and enzymes that not only change food into fuel, but also impact how efficiently your body burns that fuel. It has a whole lot to do with how quickly we gain, and lose, weight. And not everyone burns them at the same rate. Metabolism is influenced by age, (slows about 5% a decade after your 40s), if you are male or female (men burn more calories at rest than women) and portion of lean body mass (the more muscle you have, the higher your metabolism), though it seems heredity also plays a part.

To your good health,

stux / Pixabay

How Your Body Reacts When You Stop Working out

There are times when life gets in the way of your fitness routine… short circuits your good intentions. The lack of exercise will take away some of the progress you’ve made, but it’s easier than you might expect to get back to those healthy workouts. If you did it once, you can do it again. Here are five common situations when workouts faulter and more importantly, how to get back in the game again.

SCENARIO 1: You’ve had a sudden stop in a workout that’s a mix of cardio and strength training. This will show up in a bit of softness, maybe you can’t carry as much as you used to, or you get winded a little sooner than when you were working out. Studies have found that beginners who exercised for two months saw increases, and when they stopped for the same length of time, they lost half the gains they’d made. That’s still ahead of where they started. And the more fit you were to start, the slower the loss.

Getting back to it: You’ll be tempted to pick right up where you left off, but go easy. Start with about 75% of the resistance you’d been using in strength training, and add as you can. You’ll be back to where you were in about half the time you took off – two weeks for a month long break.

SCENARIO 2: You’re managing a bit of cardio every week, but not the typical weight training intensity you were used to. Here your aerobic health is still in good shape, though your strength and muscle mass have diminished a bit. Without the weight training you probably have lost muscle mass, maybe gained some fat, even if the reading on your scale is the same. Turns out, long time endurance runners lose muscle mass at the same speed as the rest of us, even those who are sedentary. Running or other cardio workouts don’t hold onto muscle mass.

Getting back to it: Add back that strength training, using the 75% of your old resistance as a starting point.

SCENARIO 3: You
trained for a half marathon, working like crazy, and then took a few weeks to
recover
. This kind of break isn’t a big issue aerobically if you were in good shape to start, you might lose a bit of your edge, but it will come right back. Don’t expect to be back at full speed right away.

Get back into it: Ease in, using your heart rate and exertion level as a guide, get some strength training in as a compliment to your workouts.

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How Your Body Reacts When You Stop Working out Continued…

SCENARIO 4: You like yoga a lot, but miss the CrossFit you stopped a few months back. Actually switching out one type of exercise for another isn’t bad, just be aware that if you go back, you won’t be at that same level of performance.

Get back to it: Keep both in your regimen and mix things up as you need to. Workouts should be enjoyable after all, no sense in continuing with an activity that you aren’t having fun doing.

SCENARIO 5: You got hurt and haven’t worked out at all in six months. In this instance you have lost muscle and gained fat, especially if your daily activities were impacted as well.

Getting back to it: Once you’re cleared by your doctor to return to exercise, go slow and light to start. Also you’ll have wanted to up your protein intake to help cut down on muscle loss during your time in recovery. As you start working out, go down to a small resistance that you can do with good form and without pain for 10 to 15 repetitions and build from there. …

To your good health,

AberroCreative / Pixabay

10 Ways Your Workout Won’t Work

If you’ve been exercising regularly for eight full weeks and aren’t seeing any benefits, something isn’t right. Sometimes a little known setback might be working against your good intentions and regular effort. The good news is that being aware of the ways many people sabotage their workout can be the first step toward eliminating them from your own fitness routine.

So here are ten of the most common areas to watch…

1. Not warming up – an adequate and efficient routine to warm up your body is a vital component of any workout. Especially beneficial are ones that get you moving the same way as the exercise you’re about to perform.

2. Not eating enough – if you want to build muscle, you need to take in the right type of fuel. Without energy to burn the body turns to the source that’s most available, muscle protein, exactly the opposite of what you’re after.

3. Not using opposing movements (bench press paired with a row) – as this can cause an imbalance which often results in overuse injuries that can keep you out of the gym for a good while… months sometimes. Serious injuries are known to slow, likely reverse, any progress you’ve made.

4. Working in a limited range of motion - partial reps or working a limited range of motion can lead to a limited range of strength. Also when you use weights that are heavier than what you’re used to, you are at a much higher risk of injury.

5. Training for too much time - anything past 45 to 55 minutes can put the body into a negative hormonal state, this will have a negative impact on your goals of improved fitness. Hours in the gym are not what works best and can put you at risk for overtraining and injury.

6. Not resting between workouts – adaptations take place during the muscle recovery period (also known as rest) and these are essential to losing weight and building muscle. The body must recover and get back to homeostasis so it can build the muscle, burn the fat.

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Fact: Poor Sleep Increases The Risk of Death/ Disease

Ever lain awake at night and counted the hours till dawn? Isn’t frustrating to be in bed and be unable to sleep?

With around 18 million prescriptions written every year for expensive sleeping pills…

…it’s clear that there’s a national epidemic.

So, what do doctors do when they can’t sleep?

Click through today to discover the 7 mistakes that are killing your sleep, and how overcome them…
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10 Ways Your Workout Won’t Work Continued…

7. Not getting enough sleep – deprives the body of the chance to let hormones that help build muscle, burn fat, work while the body is at rest. At least 7 to 9 hours a night is a good guideline for how much sleep to be getting.

8. Texting leads to longer rest periods than normal. It can also divert your focus, keeping you from being fully ready to lift or perform. The number of reps you can do might also go down, sabotaging all the effort you’re putting in.

9. Talking too much – can actually decrease the metabolic effect of your exercise. When rest intervals get too long, the body cools down, leading to a slower metabolism. Talking also shifts your focus from exercise to conversation.

10. Copying other exercises – you can do the move incorrectly, and just because it looks like something you can do, doesn’t mean you are ready for it.

Once you remove these from your workout, see how much better you do, and start enjoying the results your hard work and regular effort deserve.

To your good health,

tpsdave / Pixabay

Myths About Muscle Soreness After A Workout

When you put in a really tough workout there’s nothing to match the feeling of accomplishment you have… except perhaps the aches and pains of your body that next day. This is known as delayed onset muscle soreness, DOMS for short. This is muscle soreness that shows up six to eight hours after your workout, and peaks at 24 to 48 hours , and fading at 72 hours, though the timing and course will vary for each person.

Muscle soreness is more likely when you start a new thing, whether it’s an activity, a higher intensity or length, or if you’re just getting active after a long sedentary lifestyle. On the inside, your body is adapting to prepare your muscles to do that action again. As you go on, you build up and you won’t be as sore when you do the same activity. DOMS does appear to be the result of trauma to your muscle fibers, but this isn’t a definitive measure of damage to the muscles.

Although all types of muscle contractions can bring on soreness, what’s known as eccentric contraction (muscles lengthens as it contracts) is most often behind DOMS. Other activities like running down a hill, lowering weights or going down into a push up or squat are also likely to cause problems because of the higher load placed on muscles. There is even some suggestion that movement of the upper body brings more soreness than movement of the lower body.

Besides the muscle soreness, other symptoms of DOMS include:

- Reduced range of motion

- Joint stiffness

- Local swelling and tenderness

- Decreased muscle strength

You can help yourself avoid these symptoms by taking things slow with a new workout routine and giving your muscles time to get adjusted and recover themselves. Always do a good warm up and cool down as part of your routine.

Taking things one step further, here are five
myths
about DOMS, busted.

1. Lactic acid buildup causes DOMS – This “buildup” is a natural result of the metabolic process where your cells become more acidic. This makes your muscles feel as if they are burning. This isn’t caused by lactate, the lactate is a byproduct of the process and acts as a buffer to slow the rate at which cells become acidic.

2. You can’t have a “good” workout without DOMS – Soreness is poorly correlated to muscle adaption and growth according to research. Your symptoms are not a sign of how much better your workout is, or what great shape you’re in. If soreness persists after 3 days, you’ve done too much.

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Are Your Genetics Keeping You Fat? (1 tip to change fast)

Ever heard the excuse “I’m overweight because of my genetics”?

Are several members of your family overweight and you just figured, you were
stuck that way too? Well, I have great news.

Click through to find out how Dr Charles can make a difference for you in just 3 to 10 days.

click here to learn the 1 thing that makes a difference…
*Disclosure: compensated affiliate*


Myths About Muscle Soreness After A Workout Continued…

3. Your fitness level has an impact on if you’ll get DOMS – Delayed onset muscle soreness can happen to anyone. Yes, you’ll feel less sore as your body gets used to being active and learns how to distribute the exercise across the muscle fibers. There’s also a genetic component to how sore we feel after being active.

4. Muscle damage from DOMS is bad for you - False. It appears that some amount of muscle trauma is needed to stimulate both protein production and the growth of muscle. As a muscle repairs itself, it gets larger and stronger so soreness isn’t as likely to happen next time. Here is the grain of truth behind the “no pain, no gain” myth.

5. Stretching before/after workouts is a good way to prevent/treat
DOMS
– not so according to a review of studies found that pre or post workout stretches didn’t cut the effects of DOMS is healthy subjects. If you have DOMS, a sports massage is a great way to ease the pain. You might also try contrast showers (alternate between hot and cold water), Epsom salt baths, foam rolling, upping your protein intake, omega-3 supplementation and lots of good quality sleep.

To your good health,

tpsdave / Pixabay

Beetroot Juice Boosts Aerobic Fitness For Swimmers

Beetroot juice doesn’t make many lists of superfoods, but it probably should as a result of its endurance boosting properties. Beets are naturally loaded with compounds known as nitrates that your body changes into nitric oxide and this helps both blood flow and blood pressure. A cup of raw beets brings you 58 calories and 13 grams of carbs, while a cup of beet juice is almost 100 calories and 25 grams of carbs, due to the way it is processed. Beyond nitrates, beets are fantastic natural sources of folate, potassium, fiber, vitamin C and antioxidants.

Cooked beets do not give you the same quality of nitrates since the cooking process impacts the amounts of these compounds that reach you. While most times eating the whole food is the best way to get the nutrients, in this case, you’re better off drinking the juice for it’s impact on blood pressure and endurance in your workouts.

A glass of beetroot juice each day may also improve the aerobic fitness of those who swim according to a new study conducted by experts from the University of Cagliari in Italy. This work supports the nutrition potential of beetroot that’s been reported for activities like walking, running and cycling over the last few years. This latest work is the first to examine the effects of beetroot juice supplements on swimming, finding a marked benefit to performance.

A few years age in the UK, scientists from the University of Exeter worked to test the idea that beetroot might impact performance, finding that the drink did improve stamina and allow people to workout for up to 16% longer. To conduct the current study the team recruited 14 master swimmers who took two swimming tests, one at the start of the study, the second after six days of consuming 500 mL a day of an organically grown beetroot juice.

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Stop right now and don’t waste any more money.

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Beetroot Juice Boosts Aerobic Fitness For Swimmers Continued…

There was a significant increase in the workload at anaerobic threshold after the study period compared to the baseline control. What’s more, the aerobic energy cost was far reduced after the beetroot juice intake. No statistically significant effects were seen in oxygen uptake, carbon dioxide production or pulmonary ventilation. The effect is likely linked to the nitrate content of the juice itself as it may reduce oxygen uptake to an extent that can’t be matched by any other means. This makes exercise less tiring.

The team also found that, since the study was done on people who were moderately trained master athletes, it’s hard to say if the same effect would be seen in elite swimmers, or the general public. Nitrate capsules may also be helpful, though you should talk with your own healthcare team before you start taking any supplement.

If you drink a lot of the juice form of beets, be prepared for your urine and stools to look slightly reddish. This is normal and nothing to be concerned about. One to two cups of beetroot juice per day is usually enough. You can juice the beets yourself or buy a prepared bottle. If beetroot juice isn’t your thing, other good natural sources of nitrates are spinach, radishes, lettuce, celery and Chinese cabbage.

To your good health,

geralt / Pixabay

Boost Sports Performance With Vision Training

There’s no denying sharp eyes are involved in sports… whether baseball or football, golf or another sport, good vision is key to doing well. Now many athletes are adding a new thing to their practice – vision training. This technique has been around for a while, but only recently has research suggested there might be something to it, you might be able to train yourself to see better without using glasses or having surgery.

Vision training has been able to help cadets pass pilot vision proficiency tests. Professional teams are experimenting with the idea and some players report the technique has made their vision sharper.

Earlier work on vision training has shown that it helps the performance of table tennis players, golfers and field hockey players. Still the sample sizes in these projects were small and variables not easy to manage. Athletes are notoriously hard to study or understand what motivates.

It’s easy to understand why vision training has been getting so much attention from psychophysicists, neurologists, optometrists and vision scientists, but in truth has little to do with improving eyesight. The technique is a form of perceptual learning that is more about improving the ability to process what you see. The idea being that if visual sensory neurons are activated a lot, they increase their ability to send electrical signals from cell to cell across the synapses.

If the neurons aren’t used, over time transmissions get weaker. Just like with your muscles, the sensory neurons need to be used, or they are lost. Training your vision doesn’t call for anything particularly difficult – focus one at a time on beads held at intervals on a length of string, one end held at the tip of your nose. This particular exercise improves convergence and the ability to focus both near and far away.

There are companies who make products that are thought to strengthen peripheral vision. It’s a game much like Whack-a-Mole, smacking at bulbs as they flash on and off, while keeping the gaze focused straight in front of you. The targets get progressively harder to pick out.

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Boost Sports Performance With Vision Training Continued…

There is research from a team of psychologists that appears in the journal Current Biology that shows baseball players from the University of California, Riverside were able to improve in reading of eye charts (and batting averages) by 30% after finishing over two dozen 25 minute sessions of vision training with a computer
program.

The players who didn’t get the training didn’t have the improvement.

Another study of University of Cincinnati baseball players showed impressive improvement in the batting average of players who took six weeks of different types of vision training. The team batting average rose 34 points from the previous year, a bigger improvement than on other NCAA teams. What’s more, errors went down by 15%, and fielding assists increased by 8%.

There’s also work appearing in a recent issue of JAMA Ophthalmology on stroke, glaucoma and brain injury patients whose vision has been vastly improved as a result of vision training. Computer based vision training improved glaucoma patient’s peripheral vision by an amazing 19%. Vision may be able to be improved with practice, not just in the optics of the eye, but in the central processing centers of the brain itself.

Just as physical training is today, may suspect vision training must be tailored to the person. A bit of discomfort is normal.

To your good health,

Ease Depression And Anxiety Symptoms With Exercise

If you’re feeling down, or struggling with the jitters, exercising is probably the last thing you’re in the mood for, but it may be the best thing for you according to experts. In fact, it might just make all the difference it the world.

We know that exercise is good for preventing or improving health issues like high blood pressure, diabetes and arthritis. What’s not as well known is what exercise can do for your mental state. Research has shown that the psychological and physical benefits of exercises can help bring down anxiety and improve your mood.

The ties between exercise, anxiety and depression still aren’t fully understood, but we do know that working out can help you burn off tension and feel better. The workout might even keep the anxiety and depression symptoms from coming back. Before you start to be active, talk with your doctor so you know what activities, how much exercise and at what intensity is best for you. Your own doctor knows best about any medications you take, and health conditions you have and can also be an unexpected source of advice for getting started or staying motivated.

When it comes to depression, exercise…

- Releases the feel good chemicals in your brain

- Reduces immune system chemicals that may make depression worse.

- Increase your body temperature, which has a calming effect.

Exercise has many benefits to your mental state too. It can help you…

- Gain confidence by meeting exercise goals, and feel better about how you look in shape leaves you feeling better about how you look.

- Be distracted from worries as exercise takes you out of the cycle of negative thoughts that fuel both depression and anxiety.

- Have positive social interaction during exercise or soothing time alone

- Engage in a healthy, constructive coping strategy for managing anxiety or depression. Other things you might have tried may only have made things worse, exercise is a chance to cope and make things better for yourself too.

Keep in mind that while exercise is a natural way to ease anxiety and depression symptoms, it can’t take the place of medication or other therapy. You’ll want to continue to work on your depression or anxiety root issues with your therapist, and don’t stop or change a dose on any medication, even when you feel better.

Before you decide if exercise is right for you, understand that we’re talking about more than working out at the gym or swimming laps at the pool. There are many other workouts that can be just as effective in lifting mood, easing tension. Anything that gets your heart pumping will do… this includes working in the garden, washing your car, walking around the block, playing basketball with your kids or other everyday activities. Anything that gets you up and off the couch will help.

What’s more, you don’t have to do all your exercise at one time. You can add small amounts of activity all through your day that add up to the benefits of a 30 minutes at once workout. You should try for this at least three, preferably five days a week to get a big improvement in depression symptoms. Activity for as little as 10 to 15 minutes at a time can also make a difference. Generally more vigorous activities (running or cycling) are especially good for mood when you don’t have a lot of time.

Starting, and sticking with, an exercise program can be challenging, so we’ve included some suggestions that might help…

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Ease Depression And Anxiety Symptoms With Exercise Continued…

- Find what you like to do and you’re more likely to stick with it. Gardening after work? A jog before dawn? A bike ride with the kids? Find what activity fits into your life and that you genuinely enjoy. Do that as often as you can.

- Set realistic goals. You don’t have to be athlete fit to be successful, instead think honestly about what you’ll really be able to do. Forget guidelines for the moment and focus on getting more active.

- Stop thinking about exercise as a chore, a “should” in your life because when you don’t think you’re living up to this, you associate exercise with failure. Look at exercise the same way you would medication or a therapy session, a tool to help you get better that you need to make time for if you want things to change.

- Look at what’s stopping you from exercising and you’ll likely come to see an alternative solution, if you look hard enough. If you’re self-conscious about how you look, or your fitness level, exercise at home. If you work better with a partner to motivate you, find someone to work out with. Money tight? Find exercises that don’t cost anything, like walking or gardening.

- Be prepared for setbacks or obstacles, and don’t let them stop you. Yes you might be too busy one day to exercise, but don’t let that derail the whole idea, just try again the next day. Each day is a fresh start.

To your good health,

Everyday Activities As Good As The Gym

Wondering which type of activity is best? There may be more benefit than anyone ever thought from short bursts of activity during the day if the findings of a new study in the American Journal of Health Promotion hold up. The research found that short bursts of activity, taking the stairs, vacuuming or raking leaves, walking the dog, during the day can be just as helpful as that trip to the gym for a more structured exercise regimen. For many of us, that’s good news.

The researchers examined a nationally representative sample of over 6,000 American adults and saw that an unstructured active lifestyle appeared just as effective as structured exercise in providing benefits to overall health, things like preventing high blood pressure, high cholesterol numbers and the cluster of risk factors known as metabolic syndrome that bring a higher risk of coronary artery disease, diabetes and stroke. In fact, the only area where the shorter bursts didn’t equal the benefits of sustained exercise was in body mass index.

As an example, those in the shorter exercise group who managed 30 minutes of activity in total per day had an 89% chance of NOT having metabolic syndrome. For the structured exercisers the risk was 87%.

What’s more, the team also found that a surprising 43% of adults who did short bursts of activity actually met the 30 minutes a day physical activity guidelines given by the federal government. Those one and two minutes of activity added up in terms of health. Study co-author Brad Cardinal who is a professor of exercise and sports science at Oregon State believes the findings of the work defy the laziness myth of American adults because it shows that lots of people achieved the recommended exercise guidelines. This is significantly more than the reported 10% of study subjects who said they exercised in a structured way.

The other author of the study, Paul Loprinzi who was a doctoral student at Oregon State University when he did the research, encourages us all to look for those everyday ways to be active… walk back and forth while on the phone, climb those stairs, walk anytime you can, use a push mower instead of a riding one, rake leaves. You might also try getting up (and not for a snack) during commercials and doing some sit-ups, push-ups or jumping jacks. At your child’s sporting events, use the half time break to walk about, stretch your legs and get your heart pumping.

Continues below…


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Everyday Activities As Good As The Gym Continued…

The findings of the research are important because they address one of the most often cited barriers to getting more active – not having the time – by suggesting that adding activity into your everyday routine can bring you benefits, though probably won’t help with weight. This idea is certainly a more natural, more affordable, more flexible way to exercise.

Making being physically active a way of life is likely a smart strategy in terms of ongoing health. Be aware of the things that might entice you to sit, or be less active and avoid them as much as possible. Rather than focusing on getting that 30 minutes in one sitting… just get yourself moving for a minute or two and you’ll see a benefit to your health.

To your good health,

7 Easy Ways To Boost Your Metabolism

Get this… even the little decisions you make about diet and exercise can make a very large difference in your metabolism. The thing to understand is that your metabolism isn’t fixed at one rate according to exercise physiologist Gary Ditsch, and you can make big changes depending on what you eat and how active you are.

Here are 7 smart ways to get your metabolism moving faster…

1. Weight lifting builds muscle, the more muscle you have the more calories you burn. What you might not realize is that the calorie burn keeps going long after the end of the workout. A research project at Southern Illinois University found that exercisers who did a 15-minute resistance routine burned 100 added calories a day for the next three days.

Why? Experts know that strength training causes micro trauma to the muscles, and your body will work to rebuild the tissue. It does this by burning added protein and carbs. To amp up fat burning, try 1 to 3 sets each of 5 resistance exercises (push-ups or squats) on three days a week.

2. Lift first, do cardio next as this combination will melt more fat. Exercisers who lifted weights for 20 minutes before cycling lost more weight than those who didn’t lift weights or those who waited longer between the periods of lifting and cardio. So go right from the weights to the treadmill, bike or stair climber.

3. Spice things up as this can up your metabolism by from 20% to 25%. The way hot mustard that comes with Asian food appears to boost production of hormones that burn fat according to Lori Shemek who is author of Fire Up Your Fat Burn. One suggestion is to try adding a teaspoon of spices to a typical vinaigrette.

4. Include intervals. Some recent Colorado State University found that cyclists who pedaled at an all out effort using a high resistance for five, 30-second sprints burned 200 calories. Recovering between intervals is also important, the participants in the study recovered with four minutes of slow pedaling with low resistance. Changing the intensity levels forces your muscles to work harder.

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7 Easy Ways To Boost Your Metabolism Continued…

5. Drink water, as it will keep your metabolism running when you’re just hanging around. According to a University of Utah study, participants who drank 8 to 12 glasses of water a day burned more calories at rest than those who drank only four glasses. You can also peel citrus fruits and freeze them, using them in place of ice cubes.

6. Snack after your exercise. Those who drank a 250 calorie shake with 24 grams of protein and 36 grams of carbs after a strength training workout lost about 4 pounds more fat, created one and a half pounds more lean muscle in 6 months than those who didn’t consume the shake after workouts. If you don’t care for a shake, try a banana with peanut butter. The key is to snack within 30 minutes after exercise.

7. Do a down dog as Yoga gets your metabolism going. In one bit of research, subjects who om’d their way through a 50 minute session saw a drop in levels of stress hormone cortisol, known to inhibit fat burning. You might consider starting with a 10-minute session and work up to something longer.

Experts know that metabolism involves a complicated network of hormones and enzymes that not only change food into fuel, but also impact how efficiently your body burns that fuel. It has a whole lot to do with how quickly we gain, and lose, weight. And not everyone burns them at the same rate. Metabolism is influenced by age, (slows about 5% a decade after your 40s), if you are male or female (men burn more calories at rest than women) and portion of lean body mass (the more muscle you have, the higher your metabolism), though it seems heredity also plays a part.

To your good health,