Ways To A Healthier Body: Changing What You Eat

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Have you ever considered switching your eating preferences to a healthier one? Well, if you’ve been thinking about it lately, now’s the time to do it.

Men’s Health suggests the basic 5 foods to eat to get you a healthy body. The list includes food that will help you live longer, boost your immune system, and fight against neurological diseases. Check out the list below.

5 Foods to Eat If You Want to Live Longer

More research is showing that diet is an important indicator of how long you’ll live, and whether or not you develop a number of life-shortening chronic diseases. Read more…

Shannon Rosenberg from Buzzfeed.com compiled a list for changing your eating preferences in an awesome way. These are also pretty basic stuff. 

From adding vegetables to your meals, to tips like ordering first in the restaurant, you’ll find that her list pretty much makes a lot of sense if you’re real intent is eating healthy.

29 Small Ways To Change Your Eating Habits Big Time

Enough with the crash diets and cleanses already. These ridiculously easy lifestyle changes will help you feel much healthier and happier for the long haul. Read more…

Health.com author Jessica Migala shares nutrition experts’ opinion about dieting and the healthier choices you can make.

There were suggestions like eating what you like in moderation, make sure to balance your meals the following day if you’re eating out in a restaurant, and stop the calorie-counting habit.

Find out why these can help you increase your energy, lose weight, and feel healthier! 

10 Healthy Eating Habits That Will Change Your Life

Change your eating, change your life

Nutrition experts dole out a ton of advice about how to eat well—and, most importantly, not lose your mind doing it. But there are some tips that stand the test of time, and that experts themselves follow. (Because yes, they’re human, too.) Here are 10 habits they live by—and that will change the way you eat. Read more…

Here are healthier eating tips from Howcast! 

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The Hockey Workout Plan: Explosive Results

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Did you ever wonder about how hockey athletes stay on top of their game? Every athlete has their own strategy and routine. Let’s find out about hockey’s ultimate and intense workout exercises.

Training explosively

Workouts can be boring if it’s the same old and traditional exercises. If you feel that way, then it’s time to reinvent exercise and discover some explosive training that might pique your interest. It will surely add spice to your usual routine while increasing your power and endurance.

If ever you plan on combining traditional and explosive exercise, you’re initiating some serious work into your muscles.    

Core Mobility Training

Hockey players train for core movement. When a player executes a slap shot, he is required to have enough mobility in his core to produce torque. This is then transferred to the extremities to generate power which is released from stick to puck in order to create velocity. The torque comes from the athlete’s core power. It is important for an athlete to have enough strength and stabilization in the back as well as shoulders because it facilitates the flow of torque.

According to mensfitness.com, explosive and core mobility workout exercises are essential for hockey athletes. Here are some of the hockey workout exercises:

Foam Roller

Position yourself appropriately by sitting on the foam roller. Your body should be perpendicular to the roller while crossing your left leg over your right knee. There should be a slight pressure deep in your left glutes. Roll back and forth on the foam.

Try to work the roller deeper into the muscles. Make sure to support yourself with your arms because this will hurt.

Switch legs and repeat. You can continue for as long as you can stand it. Roll both sides for a total of 3-5 minutes.

Skater Stride

Get an elastic band and loop it above your knees. Spread your legs until you can feel the tension on the band. Make sure to step as far as you can to one side, and then bring the other leg closer to the lead leg. Do not lose the tension within the band. This is one rep – execute 12-15 reps on both legs.

One-Armed Dumbbell Snatch

Hold a dumbbell using one hand and set up as you would perform a dead lift. Your feet should be positioned at least a hip-width apart and your lower back is naturally arched.

Then, you should straighten your hips and knees. While doing so, pull the dumbbell straight up in front of the body. It should reach your chest level. Flip your wrist up to face the ceiling and extend your arms straight overhead. Return the weight to the floor by reversing the motion. Execute three sets of 4 – 6 reps on both arms.

Step-Behind Lunge

When you stand, your feet should be shoulder-width apart. The arms should be positioned straight out with one hand on top of the other.

Your foot should be straight ahead, and then lunge as far as you can to the left. Lower your body into the lunge. Then, reverse while stepping behind the right leg. Put your foot a few inches to the right. You can do two sets of 8-10 reps on both legs. 

One-Legged Squat

Use a light dumbbell and hold it straight in front of you using each hand. Use a box and stand on it. Make sure the height of the box is at least one foot.

Raise your leg off the box and put it straight in front of you. Perform low squats and then return to initial position. You can execute three sets of 10 reps for each leg.

Swiss-Ball Cross Chop

Hold a dumbbell using both of your hands while lying back on a Swiss ball. Your knees should be bent in a 90 degree angle. Press the weight over your face and bend your elbows in a 90 degree angle. Do a crunch, lifting your torso off the ball while straightening your arms. Reverse the movement to return to initial position. You can perform 3 sets of 15 reps.

This string of exercises might be challenging but the results are worth it!

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Top Worst Foods for Your Teeth

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Our mouth goes through a lot every day. To be more specific, our tooth does the work all the time. The chewing, the gnawing, the crunching. It’s all because of our teeth that we get to enjoy food every day. However, as one gets older, we need to be wary about the bad food that’s not totally healthy for our teeth.

Amanda Gardner from Health.com says that that we can do as much on our end to prevent damage to our teeth. We have fillings, crowns, whitening methods which are helpful. However, the best method is prevention and we can start by watching our food. There are foods that cause damage and we are even unaware of them.

We can avoid damage by brushing religiously and by flossing it often. The most basic of all, is eating right. By choosing the right foods, we can stop the cavities and stains. The simplest rule is eating foods in moderation. However, it seems like we can’t always abide by this rule. Let’s check these guidelines and see which ones are the best and worst foods.

Best and Worst Foods for Your Teeth

Prevention is the best medicine for your smile. Although fillings, crowns, and professional whitening can make your teeth stronger and brighter, it’s better (and cheaper!) to avoid cavities and stains in the first place, by brushing, flossing, and—last but not least—eating right. As the following guide explains, the food we eat can have a big impact on our teeth. Read more…

Catherine Winters for livescience.com says that brushing and flossing can play an important role. These hygienic activities help get rid of sugars, food particles, and bacteria that form plaque. Plaques are the ones that damage the tooth enamel. It eventually turns into cavities and finally leads to dental problems or gum diseases. 

In order to combat these problems, there are foods which may be good for us. These encourage oral health and show promise of a better smile!

Chew on This: 8 Foods for Healthy Teeth

Regular brushing and flossing help keep teeth healthy by getting rid of sugars and food particles that team up with bacteria to form plaque. Plaque produces acid that damages tooth enamel, causes cavities and sets the stage for periodontal, or gum, disease. Read more…

Greatist.com author Sophia Breene says that that the key to a healthier set of teeth may be found in your fridge. There are foods that prevent tooth decay, and even give you fresh breath. These are the right foods for you to chew on for healthier teeth!

Milk is number one on this list. Why? Dairy products are great providers of calcium and vitamin D. These are essential for bone health as it strengthens your bones and teeth. That’s not all! There are other sources out there. Check out the list!

The Best and Worst Foods for Healthy Teeth

Brush twice a day, floss often, use mouthwash…and eat? The secret to healthy teeth for life might be in the refrigerator. Certain foods can help prevent cavities and tooth decay, keep plaque (sticky bacteria filled-film that can cover the teeth and gums) at bay, and even freshen breath. Read on to learn how to impress the dentist by incorporating tooth-friendly foods into every meal. Read more…

Fox10News talks about the right kind of food that’s good for your dental health. Check the video below:

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How To Take Control Of Your Diet

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Flex Online asks Courtney King, the Bikini Olympia champion, about how she manages her diet regimen. From the very start, she’s been truly focused in reaching the top, regardless of the type of sport or event. When she graduated high school, she set her goal of becoming a pro athlete.

She was so determined that she quickly rose to the top, sweeping awards. When she was asked how she got to the top ranks, she said that it’s all because of one thing: work.

9 Nutrition Tips from Courtney King

Something else King attributes to her success as a competitor is a willingness to sacrifice for the greater good. While her peers were out partying in high school, she forwent the common temptations that go with being a young adult and took the road less traveled. Read more…

Eating Well gives us great ways how to win the food fight. Most of the time, you end up fighting with yourself whether to eat that last slice of pizza or munch on that cake. Staying in control is the biggest challenge.

In this day and age, you see food everywhere. Different cuisines and styles are being offered to satisfy your taste. Cynthia Bulik, Ph.D., director of the Eating Disorders Program at the University of North Carolina at Chapel Hill, offers advice how we can effectively navigate our way to a good and healthy nutrition.

8 Tips for Winning the Food Fight

Staying in control of what we eat can be challenging in our world, where tempting foods seem to loom at every turn. “In the past, we’d teach people how to handle predictable food situations, like what to do in a restaurant and how to navigate the supermarket,” says Cynthia Bulik, Ph.D., director of the Eating Disorders Program at the University of North Carolina at Chapel Hill… Read more…

One of the best ways to take charge of your diet is through portion control. How do we do that without feeling hungry all the time? There are tricks to achieve that.

The first one is to burn more calories that you consume. Portion control doesn’t mean eating tiny portions of food. You just need to know how to trim down on your calorie intake.

Health.com says that these are the best tips . You’ll soon find that these are great ways for faster weight loss.

14 Ways to Cut Portions Without Feeling Hungry

To lose weight, you need to burn more calories than you consume, which inevitably means one thing: portion control. But you’re not necessarily doomed to a growling stomach until you reach your goal. Read more…

Joanna Soh’s video about portion size gives you a greater understanding about your food intake.

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Cardio at the Office: Workouts You Can Easily Perform

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Cardio doesn’t only mean running or cycling the entire time. You can get your own dose of a good cardio using this routine from Lauren Williams. Perform this anywhere! That’s the best part! If you don’t have enough time, execute these at work. This is only a 10-minute workout that’ll get you pumping in your office.

Health.com shares this routine which includes squats, tricep dips and of course, pushups. You think it’s not possible? Check out the full routine below and see for yourself!

A 10-Minute Cardio Workout For the Office

She takes advantage props you’ll find at your office—like your desk chair—to work your entire body like a boss. So go grab your co-workers, a chair, and get your heart rates up with this fun and effective cardio routine. Read more…

How Stuff Works compiled these 10 office exercises that you can execute at work. We know how hectic your schedule is and you think you may not have enough time to do some cardio. Take note that office spaces make it even easier for you to add some pounds to your figure. In this case, try this office-friendly routine to spice up the environment at your work place.

You can make the most out of your hours at the office using these workouts perfectly made for busy and hectic people. You can use some creativity by taking just a few minutes off to learn to do these exercises at work.

10 Office Exercises

For your company’s benefit, squeezing in a little exercise improves concentration and actually makes you more productive. But just in case others aren’t convinced (or you don’t want to be conspicuous), here are some exercises you can do secretly. Read more…

Shape Fit says that people nowadays live a sedentary lifestyle and that could potentially lead to a health hazard. Sitting all day can lower your energy and has a tendency to make you feel heavy. This can even result to weight gain, impaired blood circulation, and posture issues.

It’s essential to include some good form of activity during working hours to stimulate your body and increase energy. Cardio is great for the body as it burns calories and lets your heart pump effectively. It also lowers your risk of cardiovascular diseases and manage your weight.

Cardio Exercises for Your Workplace

An exercise ball enables you to do cardiovascular exercise while still working. This engages your core muscles and improves balance and flexibility versus sitting on a stationary chair. Read more…

Check out this full video from Lauren Williams for a 10-minute office workout:

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Winter Sports: Hardcore Skiing Workout Tips

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Men’s Fitness author Michael Rodio shares his discoveries when he talked to Bode Miller, Olympic gold medalist. If you want to be number one when ski season starts, you have to find a more holistic routine other than squats and deadlifts.

You’ll want a routine that’s going to increase your muscle endurance and leg strength. Miller spills his workout routine for skiing. It requires almost no equipment but it’s really going to make your legs work.

Bode Miller’s Hardcore Skiing Workout

Get strong enough for any slalom with the Olympic gold medalist’s plan to build muscle endurance, leg strength, and a rock-solid core. Read more…

Here, Miller details his go-to skiing workout routine. Other than a slack line or physio ball and a stationary bike, it requires almost no equipment—but it’ll train your legs for serious high performance on the slopes.

Lucy Macdonald from The Telegraph explains that preparation is quite important to make your performance better. Not only that but it also makes your body ready to tackle strains and aching joints. Doing simple exercises will remedy that and it may prevent certain injuries.

Strength and power are essential so you may have to do some quads and glutes training. This involves lunges, split squats, deep squats, and cycling. Check out the details below: 

Ski Fitness: How To Get Fit For The Slopes

Injuries are common on the slopes – not least because skiing uses completely different muscle groups to other more conventional types of cardiovascular exercise. Read more…

Active.com’s Kathy Smith tells us about her full-body workout plan to kick start your ski season. This is a great workout plan in helping individuals become stronger and injury-free during the season.

First, we need to identify and take note of the importance of the muscles used in the activity. Wesley Arnett, Personal Trainer at Viking Power Fitness in Denver explains that the main and primary muscles take the hit. The precautionary measure that you can do is to get the secondary muscles well-trained to prevent injury.

Work your calves, thighs, quads, hamstrings and glutes to increase your performance level.

Get Fit for Ski Season: 6-Week Workout Plan Pt. 1

Are you one of the millions of skiers who hit the slopes hard opening week only to hobble around for the first few days afterward? Read more…

Get ready to grind! This 30-Minute Ski Conditioning Workout from the Fitness Blender will focus on your strength and cardio training.

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Squat More Weight: Ways To Maximize Your Potential

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Brittany Smith from Men’s Fitness says that you can pump up your workout by drinking a cup of coffee. This drink can enhance your squats according to a study released by the Journal of Strength and Conditioning Research. The research examined the effects of coffee and caffeine on strength training. They had nine resistance-trained men participate in the study.

The results were significant: the participants were able to squat a remarkable amount of total weight after drinking a combination of decaf and pure caffeine, then coffee, decaf and pure caffeine. Find out more about the details of the study below:

How Coffee Can Help You Squat More Weight

Get more from your workout by upgrading your pre-workout to a cup of joe.  In fact, coffee could be even better for boosting your squats than the pre-workout you’re guzzling now Read more…

Rob King from T-Nation talks about the things that you need to know how to squat more weight. He suggested simple exercises that you can start with. He gives advice about squats and why it is considered as the backbone of strength training. Strength is important and when you add this factor to your squat, it’ll even let you perform better.

There will come a time though that you’ll slow down and you’ll notice your improvement becomes dormant. When this happens, take a step forward and build confidence. Teach your body how to handle heavier weights.

4 Crazy Ways to Squat More Weight

However, there will come a point when your squat numbers will slow and your progress will come to a standstill. Adding more weight to the bar isn’t always the answer. Read more…

Eric Bach from Breaking Muscle tells us about the ten tips to enhance your squat. He talks about how the exercise remedies chicken leg syndrome and at the same time, builds quality muscle mass. This exercise develops body strength muscle growth, and enhances athleticism.

To perform this properly, you need to be able to move and execute proper position. You have to be stable to control movement as well. Lifters have a problem though: they lack the ability to squat effectively. It’s time for you to change that so check out these killer tips how to make yourself train for maximum strength.

10 Killer Tips to Boost Your Squat

Despite the fact you need to train heavy to build maximum strength, people often neglect heavy weights. Yes, training with submaximal loads will spare your joints and nervous system to a degree, but even to maximize submaximal training you need a base of absolute strength. Read more…

For more tips, check out this video from ATHLEAN-X:

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Eat For Big Gains: Your Awesome Guide To Gaining Mass

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Tony Gentilcore talks about the things that you can do to gain 30 pounds of muscle within a span of 10 months. The first thing he emphasizes is that most beginners do not try to understand how much they need to eat in order to gain size.

Training within the first few weeks might be different for some. There are people capable of manifesting quick strength gains, and perform impressively. There are those who get quite frustrated when they don’t see fast results.

For a more effective approach, let’s take a look at what he did and get awesome tips:

Tip: Stop Messing Around. Eat For Gains

What’s the biggest mistake beginners make? Well, every guy first starting out makes the same mistake: not understanding how much he REALLY has to eat in order to put on size. Read more…

Chris Aceto from Muscle and Fitness informs us that the body is always changing. What might work for you these past few weeks may not be effective in the succeeding months. The most effective thing to do is re-evaluate yourself and to check if the methods are still effective. For one, examine if you’re gaining muscle, and not body fat.

Trial and error might be on your side. There’s no other way around it. Take these tips and check out these markers to monitor your progress.

Eat Yourself Huge

Truth be told, with 20 years of experience and a solid university background, even I lack the ability to peer into some sort of dietary crystal ball and devise an eating plan that promises nonstop results. Read more…

Wayne Griffins discusses these methods especially focusing on nutrition on how to improve muscle mass and strength with only minimum training. The big secret has something to do with your diet.

The author talks about his experience with clients wanting to pump their training. However, they miss out on nutrition. They don’t pay attention to food. He says effort and time is wasted if your training lacks focus on nutrition.

Top 10 Foods to Gain Muscle Mass

What if I told you that you could retain or even gain more muscle mass and strength with less training? The secret lies in your nutrition. Read more…

Check this video from Weight Gain Network about the best foods to gain mass:

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Spice It Up: Workouts That Will Challenge Your Body

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Jennifer Cohen from Health.com says this is the kind of workout that’ll make you exert real effort physically and mentally. These are even effective in pushing you to your limits. Doing this will require you to move immensely and stimulate your mental capabilities.

These are five workouts that involve boxing, rock climbing, batting practice, yoga, and hip-hop. Aren’t you surprised? Find out why!

These Workouts Will Challenge Your Body and Your Mind

You know how important it is to move your body. And you’ve probably heard that mental stimulation is good for the brain. So why not kill two birds with one stone, and exercise your noggin while you’re breaking a sweat? Here, five workouts that will help you do just that. Read more…

Emma Mildon from mindbodygreen.com says that these five soul-satisfying workouts will definitely help you clear your mind and boost your strength. These aren’t only about getting fit and improving strength – this also helps your soul.

You can choose from these five workouts. The list includes Kundalini yoga that’s particularly a gentle practice for you physically but a bit more challenging for your mind.

Another one from the list is HIIT or High-intensity interval training. This will surely pump up your energy as it involves body strength exercises like extra tuck jumps, lunges, jumping jacks, or burpees.

5 Soul-Satisfying Workouts To Clear Your Mind & Strengthen Your Body

Get more connected with that wise guide inside using these soul-pleasing workouts. Because exercise and enlightenment go hand in hand. Read more…

Andrew Read from breakingmuscle.com says that there are a lot of “badass events” for you to choose if you’re looking for something challenging. We now have Ironman, Badwater Ultramarathon,  SEALFit camps, GoRuck Challenges and even Seven Summits, which will require you to scale the highest mountain on each continent.

However, for those who don’t have extra time to spare, Coach Read came up with a list of challenges that will test your body and mind. This might range from a few minutes to hours.

5 Fitness Challenges That Will Strengthen Body and Mind

If you want to test yourself these days, there is no shortage of badass events for you to pick from. From the almost common Ironman to the Badwater Ultramarathon to the Enduroman Arch to Arc race, there are some big challenges out there for people who want to find out how fit they are. Read more…

Here’s an example of a mind-challenging yoga workout:

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Best Leg Workouts For Runners: Top Exercises

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Men’s Fitness tells us that athletes need to work on their imbalances and weaknesses. It’s not just about relying on the sport. By using these moves, it can improve your training regimen.

You need to focus on leg training even if you’re a runner. It’s a must because your leg muscles get the most out of these exercises for endurance.

The Best Leg Workout For Runners And Cyclists

Apart from an underdeveloped body, a running or cycling program that lacks strength training for the legs also leads to injury: Runners tend to develop tight calves and shin splints, while cyclists often have weak glutes and tight hip flexors and/or hamstrings from sitting on the saddle long term. Read more…

Runner’s World gives us a preview about strength exercises for running. Most runners aren’t aware that they also have to do other exercises aside from the sport itself.

Including strength exercises in your training can get you the best results. It will make you stronger, faster, and more efficient when you do the sport. Take note though, that a runner needs a different strength-training program.

10 Essential Strength Exercises for Runners

Whenever the topic of strength training and running comes up, most runners tend to respond with, “Wait, I’m supposed to do something other than running?” Supplementing running with strengthening exercises will not only aid in injury prevention but will make you a stronger, faster, and more efficient runner. Read more…

Jason Fitzgerald tells us that runners always want to run. Thing is, everyone’s quite busy these days and it’s hard enough to fit extra training in our daily activities. Additional activity for strength training? That may be too much.

However, these athletes should consider that this is also an important form of exercise. These can immensely improve your body and greatly reduce injuries.

The Strength Moves Every Runner Should Be Doing

The problem is that many of us live mostly sedentary lives, so our bodies aren’t always prepared to handle the stress of pounding the pavement. Plus with an already overflowing schedule, many of us think we simply don’t have time to add strength training to our regimen. Read more…

Check this video from Livestrong.com about these exercises for runners:

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Keeping Your Immune System Healthy: Boost Endurance

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As the season shifts to a colder one, we can all benefit from little precautionary measures to avoid annoying colds. It’s a good time to get your immunity up and running. Be serious in upping your body’s defences against these viruses.

You can be merry this holiday season without the runny nose and cough fits! Just make sure you read up on important tips to stay strong.

How To Keep Your Immune System Healthy

Cold and flu season is here, so it’s time to get serious about fighting off those pesky cold and flu viruses. Read on for our tips so you can enjoy the holiday season without a pack of tissues and cough drops in tow. Read more…

Harvard Health gives us an overview about what the immune system does for the body. It prevents disease causing microorganisms from taking over. When it’s not strongly built though, it sometimes fails. Once it gets the chance to invade our body, we eventually get sick.

It is indeed possible to make changes in order to make your defence system even more solid. You can start with little things like modifications in your lifestyle, diet, vitamins, etc.

Tips To Fight Disease And Strengthen Immunity

What if you improve your diet? Take certain vitamins or herbal preparations? Make other lifestyle changes in the hope of producing a near-perfect immune response? Read more…

Active.com tells us that we need to enhance our immunity in order to stop these diseases from taking control. Nutrition experts claim that an insufficient diet can lead to common diseases. Though there isn’t a known cure for cold or flu, you can do your part in preventing these.

Eating the right kind of food that can boost your immunity is quite advantageous. Even science is continuously looking for connections between the immune system and benefits of food. 

How to Keep Your Immune System Strong

Enhancing immunity is a thriving topic in the nutraceutcial markets today. Nutritionists agree that a poor diet is the number one reason we become susceptible to cold weather illnesses. Read more…

Check tips from Howcast how to make the body’s defences better:

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Effective Diet Hacks To Reach Your Fat Loss Goals

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Muscle and Strength tells us about how we can stay on the right path and achieve fat loss. These are 13 hacks that can help you keep your cravings in check, and optimize your protein, card and fat intake.

Basically, these can totally take effect and show results in your diet and push you to get closer to your goals. If you have the motivation and the drive to go through with this, let’s start!

13 Diet Hacks To Help You Reach Your Fat Loss Goals

Stay on track and reach your fat loss goals faster with these 13 proven diet and weight loss hacks. Learn to fight off cravings & maximize your protein, carb and fat intake. Read more…

Popsugar leads you to this step-by-step guide in losing weight. You know you’ve gone too far if you see the bathroom scale tilting and added at least 5 pounds to your original weight. If you’re pissed and you want to do something about it, check this out.

You’ve got to start counting the calories. It’s all about the calorie deficit. Remember, one pound is equal to 3,500 calories. Exercises and cutting your calories by 500 every day should do the trick.

A Step-by-Step Guide to Reaching Your Goal Weight

Ugh. Not being able to pull your pants past your thighs sure does tell you something. If you’re at a loss as to how to begin, here’s a no-fuss, straightforward, 11-step guide to losing weight. Read more…

Active.com says that this is easy as one, two, three, and four steps.  Think about the goals that you have and if you really want to achieve them. It can be anything: a long run, a yoga class, or eating behaviours.

Making positive lifestyle changes can be your goal and losing weight is the positive outcome of that. Check these tips below:

Reach Your Weight Loss Goal in 4 Steps

Do your goals involve weight loss, health, nutrition or being more active? These steps can guide you to achieve what you want. Read more…

Try to take a look at this video from Fit Body Bootcamp – Victorville and find out how routines play a role in your goals.

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Female Fitness Myths: Things You Should Be Aware Of

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Muscle and Strength tells us about the six myths that stop women from being fit. Female fitness is surrounded with myths and it’s up to you how to sort it out. Research about the facts and debunk these beliefs that prevent you from getting a physical upgrade.

This is a great list to consult if you’re starting your own body goals. Take this as an example: women need to train differently than men. This is an age-old theory that men should lift heavy weights to bulk up and women need to do this to get a firm body. Thing is, this isn’t the case. See why!

6 Female Fitness Myths That Are Preventing You From Being Fit

In all honesty, when it comes to some of these fitness myths, men and women don’t think all that much differently. So, without further ado, let’s get to debunking some myths so you can accomplish all of your fitness goals! Read more…

Vixen Daily says that with all the information the Internet is throwing at you, it’s hard to identify the ones that are pure fact from pure fiction. It’s easier to get persuaded by “information” that’s already popular and trending. You’ll feel like it may be hopeless to find out about the truth.

With conflicting theories and studies and opinions, there has got to be a flaw in there somewhere. People reading all sorts of stuff and disseminate information right away without researching if it’s really the truth. That’s why here are the common beliefs that you should be wary of:

6 Common Female Fitness Myths Exposed

That’s why there are so many myths and misconceptions about fitness out there. People read something and parrot back exactly what they read, without actually checking to see if it’s true or not. Read more…

DrJohnRusin.com helps us further by looking into these five fitness beliefs that were debunked by science. But before that, here’s a quick introduction.

Men have long dominated the fitness industry but it appears that women are taking charge too! In this day and age, fitness is becoming more versatile and men aren’t the only ones who can do challenging exercises anymore.

Welcome, ladies! It’s time to pump up and build a strong physique that’s bound to turn heads in the gym.

Five Female Fitness Myths Debunked By Science

While men have traditionally dominated the global strength scene, the change is becoming blatantly clear; women are lifting, training and dominating the iron game more than every before. And no, it’s not just about toning up the muscles with pink dumbbells and yoga! Read more…

Check this video for additional tips from Nick Rivera:

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Tips How To Perfect Your Kettlebell Form

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The kettlebell might be a misunderstood tool in fitness. It is useful in working out if you want to lose fat and if you want to build your core.

Health.com shows us how to swing like a pro. Author Tiffany Ayuda says that because the weight of the bell is not balanced, you need to do the work. You must do something to locate your center of gravity and stabilize your body.

Before performing, you have to check the weight of the equipment. Be reminded that you have to choose the right weight appropriate for your strength and body. For women, it’s ideal to begin with 8 kg (18 lbs) or 12 kg (26 lbs) while men can start with 16 kg (35 lbs).

How to Kettlebell Swing Like the Pros

Whether you’re flying solo at the gym or are into group fitness classes, chances are you’ve come across a kettlebell or two. From your glutes and back to your quads, arms and core, there are countless ways to get a total-body workout with a kettlebell. Read more…

Rob King from Men’s Fitness tells us about his guide for performing the swing. He says that it is effective in losing fat and building muscle. However, if poorly executed, it might result to injury.

If you’re aiming for burning or losing fat, the move called “The Swing” is excellent for you. This is a great move for getting rid of fat quickly. It promotes the development of your hips, hamstrings, and quads.

Check out King’s list for executing the perfect swing.

5 Tips For A Perfect Kettlebell Swing

The kettlebell, more commonly known in Russia as “Girya,” is one of the most misunderstood tools in fitness today. When used properly it is lethal for melting fat, building muscle, and rapid improvements in conditioning. Done incorrectly and it can result in injury. Read more…

Andrew Read says that the swing is one of the best exercises. He encourages those who train to make sure that you’re doing it right. If you’re doing it right, it only means you get the maximum benefits.

He says that following his list will let you know the right way to execute it. He also gave detailed instructions how you can position yourself properly.

How To Do The Perfect Kettlebell Swing

In other words – the swing is a great exercise, so let’s get it right and make sure we can really benefit from it. The following is a four-step primer for how to perform the perfect swing. Read more…

This awesome workout from BodyFit By Amy is good for kettlebell beginners:

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Ways To Prevent Over Stressing Your Knees

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T-Nation talks about building your quads while going easy on your knees. This is a careful approach which lets you hit two birds with one stone: bigger gains on your quads while ensuring a light workout for your knees.

We know that you’re after muscle hypertrophy like a maniac. Doing a lot of squats, lunges, and leg presses as well as leg extensions will surely do the trick. It will absolutely aim your muscles. However, remember that these muscles make up your quads and they all end up on one structural point on the knee: the patella. Forcing your patella to do more and altering its stability patterns could result to injury.

Now, what should we do next? If you think that your knees can’t take it anymore, try this move instead.

The Rear-Foot Elevated Split Squat is designed to keep constant tension on your quads. Aside from that, you won’t be putting too much tension on your knees but you get to start gaining some muscles on your lower extremities.

Tip: Strong Legs, Happy Knees

Hammering knee-dominant exercises with the goal of hypertrophy is kind of like playing Russian roulette. Sure, doing tons of compound work like squats, lunges, and leg presses and topping it off with isolated work like leg extensions will skyrocket your training volume and emphasize the target muscles. Read more…

Prevention.com says that sore knees are pretty common for people. The sad thing is, people lose the drive to exercise if they feel the pain. Not too many are aware of the fact that they can still strengthen their knees and get back in shape in no time. The trick is to perform these three simple workouts.

These will keep you stronger and you won’t have to worry about pain any longer. Let’s try checking these workouts.

Workout number one involves a BOSU ball workout. This was designed by Katy Bowman, MS, director of the Restorative Exercise Institute in Ventura, CA. Using this move, the small connective muscles at your knees will get stronger and better.

You’ll need to stand barefoot atop a BOSU. What you need to do next is to put one heel on the rounded side, while making sure that your other leg is lifted just for a few inches. Hold for at least three minutes per leg. Perform this one at least 3-5 times a week.

Take a look at the rest of the moves here:

3 Workouts For Stronger, Pain-Free Knees

Sore knees are a fact of life for too many people. But the biggest mistake you can make is avoiding exercise. These 3 workouts are designed to strengthen sore knees—keeping you going strong without the pain. Read more…

Muscle and Fitness explains that these techniques will prevent over stressing your knees and will even teach you how to make them stronger. For maximum performance, you’ve got to check these strategies.

If you feel like your knees are always in trouble, be calm. You’re not alone. We’ve used our knees pretty much on whatever exercise or WOD we can think of. Over use and even under use cause muscular imbalances that could contribute to knee pain or discomfort.

You don’t have to bear this one. You can add these moves and stretches to your daily routine in order to bring your knees back into their prime condition. We got moves like ankle band distractions, foam rolling, wall quad stretches and more! Check the rest of the exercises here:

6 Exercises That Will Teach You How To Strengthen Knees

If you suffer from knees that feel like they have been bludgeoned with a scalding hot tire iron, you are not alone. One study from Gallup-Healthways found that 26% of the adult population in the US suffers from knee pain. Read more…

Perform the Constant Tension Rear Foot Elevated Split Squat from Testosterone Nation using the techniques shown here! 

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Healthy Delight: Vegan Sweet Potato Recipes

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The heart of a healthy diet lies within your food choices. It is something that can be easily forgotten these days, and because of that we’re here to remind you that choosing healthier food over crappy ones is the priority 

Onegreenplanet.org teaches us the best recipe. They also included the benefits that we can get: a great source for vitamins A and E, fiber, and manganese.

Aside from that, we can make meals in different ways. We can roast, steam, or puree this in a soup. It can be made into all-around dishes. From quesadillas to veggie burgers, this is just super yummy.

15 Must-Make Vegan Sweet Potato Dinners That Are Perfect For Fall

If you’re anything like us, you’re probably a fiend for sweet potato. And, what’s not to love? There’s so much that we can make with this yummy orange tuber. First of all, they are great for us. Sweet potatoes are possibly one of the highest sources  of beta-carotene, plus they are high in Vitamin A, Vitamin E, fiber, manganese, and copper. While we could sing the nutritional praises of sweet potato all day long, what really makes it a winner in our books are both its flavor and versatility. We love their subtly sweet flavor and creamy texture. Roasted, steamed, or puréed in a soup — it’s all good, and that’s only talking about the savory side of the spectrum. Read more…

Shape.com shares the delicious and mouthwatering recipes. These are vegan inspired dishes and you’ll never find out the difference. The best thing about the compiled recipes here is that it gives you an overview about the good things that you can get from switching to this kind of diet.

Trimming belly fat and regulating blood sugar are just some of those advantages from eating this root vegetable.

10 Healthy Sweet Potato Recipes

Our favorite sweet potato picks from the blogosphere. Read more…

If you’re tired of your routine recipes for breakfast, lunch and dinner, check out these vegan recipes from author Kathy Patalsky of babble.com. It’s time to get creative with this root vegetable.

You can make vegan burgers, pizza, soups and biscuits at your own convenience. These are all tastier and healthier. You can try out these dishes for all types of occasions.

16 Vegan Sweet Potato Recipes

If you love sweet potatoes, you are probably always looking for creative new ways to serve them at mealtime. Read more…

We also have new recipes for snacks, if you’d like to experiment in the kitchen. Here’s the video from Ela Gale:

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Crawling Core Exercise: Targets Your Entire Body

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Health.com says that this is the total body exercise that you need. They tapped a physical therapist for advice about the benefits of this all-fours move. Danielle Johnson says this move isn’t only for babies. It’s for grown-ups too.

The benefits include a strong core, glutes, shoulders and hips. It’s an all-in-one workout. These are essential and fundamental moves that we’ve mastered as kids but we eventually stopped doing these as we age.

Why Crawling Is the Ultimate Total-Body Exercise

When you think of crawling, you probably think of adorable little rugrats. But according to Mayo Clinic physical therapist Danielle Johnson, crawling is an essential move for grown-ups too.” Read more…

In over just three years, crawling has totally increased its popularity. A lot of people are giving attention to this move and it’s been a great boost in the fitness industry.

This developmental movement pattern is deemed as a rehabilitative, restorative and a performance-enhancing exercise. It’s even called the best strength training exercise ever. It heals your body, it makes you stronger.

Regain And Build Your Original Strength Through Crawling

Crawling, the developmental movement pattern that we were all given the ability to perform, is being touted as a rehabilitative, restorative, and even a performance-enhancing movement. Read more…

Crawling like a baby ain’t so bad especially if you find out that it could potentially make you stronger and stable. Improve your strength and your balance using these exercises.

These are multi-joint movements that tend to work the entire body. It focuses on your core and shoulder muscles. These give a lot of benefits more than just working your abs and shoulders.

3 Crawl Exercises To Add To Your Workouts

Basic patterns train the coordination between your upper and lower body, which is hugely important for pretty much every single physical activity you do. Read more…

Men’s Health shares these 38 Crawls That Crush Your Core:

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