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Exercise and Addiction Recovery: Why Having a Exercise Routine is Beneficial
woensdag 8 april 2015
Exercise and Addiction Recovery: Why Having a Exercise Routine is Beneficial
Thank you Amanda for today’s post! ********************** Whether suffering from a drug, alcohol, sex, or shopping addiction, the road to recovery is often a long journey for recovering addicts and their supporters. Many would conclude that recovery is a lifelong process that will require an effective plan, determination, and a great deal of patience and […]
dinsdag 7 april 2015
Physical activity benefits lung cancer patients and survivors
Exercise and physical activity should be considered as therapeutic options for lung cancer as they have been shown to reduce symptoms, increase exercise tolerance, improve quality of life, and...
Airborne Everyday Immune Support Plus Multivitamin (giveaway)
Sleep…..anyone getting any? I know I don’t get enough. Being a single mom with 4 boys, I usually sacrifice sleep for getting other things done. It is definitely not a good idea, but just a result of my life right now. Lack of sleep, combined with excess stress, results in a compromised immune system, which […]
copyright owned by www.workoutmommy.com
Please do NOT reprint without permission.
Airborne Everyday Immune Support Plus Multivitamin (giveaway)
'Limited evidence' to support commercial weight-loss programs
A study by Johns Hopkins researchers finds there is very little evidence to support the effectiveness of the majority of commercial weight-loss programs.
maandag 6 april 2015
Top 8 Benefits Of Weight Loss
If you know you need to burn fat and lose weight, get yourself going! Here are 8 top benefits of lasting weight loss:
A huge part of the fitness lifestyle is to stay as active as possible every day, even between workouts. By staying active, you keep your fat burning enzymes and metabolism active.
Don't make the mistake of lying around as much as possible until your workout. Research proves that your fat-burning enzymes shut down when you sit down. Get up and move around during the day to keep your metabolism ramped up all day and burn more fat and calories. Stand-up desks are becoming more popular to keep you active and alert during the long day.
One good way to help maintain weight loss is to.....DRUM ROLL....walk as much as possible every day. Walking 30 minutes every day will do the trick. It could be at the start, during or end of day (or any combination). You get great mental and emotional benefits too. Try to walk unplugged from your electrical devices. You will survive not constantly checking your cell phone!
As for your workouts, speed up the pace of your workouts and start burning more fat with these 7 tips:
1. Take less rest time between exercises. Thirty seconds between exercises or very little rest between exercises work well in a circuit-style strength workout.
2. Do superset workouts with strength exercises. Superset strength training burns fat better than traditional strength training. When you pair two non-competing exercises, it allows you to do more work because one or more muscle groups can rest while you work other or opposing muscle groups.
For example, you could do a set of squats followed immediately by a set of standing shoulder presses. Rest 60 seconds and go to the next superset (such as bench press followed immediately by bentover dumbbell rows).
3. Do more full speed exercises. Medicine ball exercises such as slams, throws and chops can be done full speed with a medicine ball weighing about 10% of your body weight.
4. Do short workouts, such as 10-minute workouts to ramp up the intensity.
5. Do bodyweight cardio workouts to get strength and cardio benefits in one workout. This type of workout is typically 20-30 minutes. You could choose 3 or 4 bodyweight exercises and do a short 20-minute circuit workout. Full body exercises like squats work best to work major muscle groups and burn more fat.
6. Include more jumping exercises in your workouts. Jumps are inherently intense and the faster the better.
7. Do sprint intervals or gassers for cardio exercise. Twenty minutes of cardio exercise will burn fat and save your precious muscle mass. It also prevents the boredom that can happen with long, slow-paced cardio sessions.
Quicken the pace of your workouts and get faster results.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. Start at your level.
Mark Dilworth, BA, PES
A huge part of the fitness lifestyle is to stay as active as possible every day, even between workouts. By staying active, you keep your fat burning enzymes and metabolism active.
Don't make the mistake of lying around as much as possible until your workout. Research proves that your fat-burning enzymes shut down when you sit down. Get up and move around during the day to keep your metabolism ramped up all day and burn more fat and calories. Stand-up desks are becoming more popular to keep you active and alert during the long day.
One good way to help maintain weight loss is to.....DRUM ROLL....walk as much as possible every day. Walking 30 minutes every day will do the trick. It could be at the start, during or end of day (or any combination). You get great mental and emotional benefits too. Try to walk unplugged from your electrical devices. You will survive not constantly checking your cell phone!
As for your workouts, speed up the pace of your workouts and start burning more fat with these 7 tips:
1. Take less rest time between exercises. Thirty seconds between exercises or very little rest between exercises work well in a circuit-style strength workout.
2. Do superset workouts with strength exercises. Superset strength training burns fat better than traditional strength training. When you pair two non-competing exercises, it allows you to do more work because one or more muscle groups can rest while you work other or opposing muscle groups.
For example, you could do a set of squats followed immediately by a set of standing shoulder presses. Rest 60 seconds and go to the next superset (such as bench press followed immediately by bentover dumbbell rows).
3. Do more full speed exercises. Medicine ball exercises such as slams, throws and chops can be done full speed with a medicine ball weighing about 10% of your body weight.
4. Do short workouts, such as 10-minute workouts to ramp up the intensity.
5. Do bodyweight cardio workouts to get strength and cardio benefits in one workout. This type of workout is typically 20-30 minutes. You could choose 3 or 4 bodyweight exercises and do a short 20-minute circuit workout. Full body exercises like squats work best to work major muscle groups and burn more fat.
6. Include more jumping exercises in your workouts. Jumps are inherently intense and the faster the better.
7. Do sprint intervals or gassers for cardio exercise. Twenty minutes of cardio exercise will burn fat and save your precious muscle mass. It also prevents the boredom that can happen with long, slow-paced cardio sessions.
Quicken the pace of your workouts and get faster results.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. Start at your level.
Mark Dilworth, BA, PES
zaterdag 4 april 2015
Easter Yoga and Strength Fat-Burning Workout
Combining strength training and yoga can have fat loss, mental and emotional benefits which get you closer to total wellness. Its not enough to only be physically strong. If you've been thinking about taking a yoga class, go right ahead. You should learn to do yoga correctly to get maximum benefits.
Check Out Top-Flight Yoga-Strength Workouts Now!
According to a study commissioned by the American College of Sports Medicine, combining yoga and strength training helps you with anxiety, tension, energy and fatigue. Strength training improved muscle mass, fat burning, bone density, metabolic health and produced positive moods. Yoga provided the most benefits with anxiety reduction and calmness.
Personally, I don't practice yoga. But, I am for any activity that promotes health and fitness. If you're looking for ways to enhance your fitness and well-being, disciplines such as yoga is a great alternative.
Yoga also has strength benefits, especially in how it improves core strength and flexibility. There are many different disciplines of yoga so it is important to find the particular one that best suits you.
Flexibility training is under-rated as a tool for injury prevention. Stretching your soft tissues (muscles, ligaments, tendons) will allow the full range of motion of your joints (in all 3 planes of motion).
Some benefits of improved flexibility:
1. Flexibility training corrects muscle imbalances, increases joint range of motion, relieves joint stress, decreases excessive tension of muscles, maintains the normal length of all muscles and helps your body to function efficiently. This will help you workout harder without getting injured. Its also important to stretch your muscles between weight training sets.
2. You should incorporate static stretching and dynamic stretching into your workout routine.
With dynamic stretching, you use your muscles to warm up your muscles with exercises like bodyweight squats, lunges and jump rope. Research suggests that dynamic stretching prepares your body best for your workout. Static stretches require little movement and a hold for 20-30 seconds. Examples of static stretches are the standing quadriceps stretch and the piriformis stretch.Static stretches should be done after your workout to bring your muscles back to normal length.
3. Use self myofascial release with foam rolls (SMRF) in your flexibility routine. It is a form of self massage and you can do it anywhere, anytime.
4. Also, use other massage techniques, such as deep tissue massage, to help relax your body and muscles.
5. If you are in rehab for an injury, flexibility is critical. You should rehabilitate the injured area as follows: a) restore the range of motion, b) restore flexibility and strength of the injured area and c) regain balance lost because of the injury.
6. There are also flexibility tests that you should have done such as the sit and reach test. It measures the flexibility of the lower back and hamstrings. You will want to avoid painful, nagging low back and hamstring injuries.
There are many methods to use to improve your body's fat loss and composition. Use them!
Check Out Top-Flight Yoga-Strength Workouts Now!
Check Out Top-Flight Yoga-Strength Workouts Now!
According to a study commissioned by the American College of Sports Medicine, combining yoga and strength training helps you with anxiety, tension, energy and fatigue. Strength training improved muscle mass, fat burning, bone density, metabolic health and produced positive moods. Yoga provided the most benefits with anxiety reduction and calmness.
Personally, I don't practice yoga. But, I am for any activity that promotes health and fitness. If you're looking for ways to enhance your fitness and well-being, disciplines such as yoga is a great alternative.
Yoga also has strength benefits, especially in how it improves core strength and flexibility. There are many different disciplines of yoga so it is important to find the particular one that best suits you.
Flexibility training is under-rated as a tool for injury prevention. Stretching your soft tissues (muscles, ligaments, tendons) will allow the full range of motion of your joints (in all 3 planes of motion).
Some benefits of improved flexibility:
1. Flexibility training corrects muscle imbalances, increases joint range of motion, relieves joint stress, decreases excessive tension of muscles, maintains the normal length of all muscles and helps your body to function efficiently. This will help you workout harder without getting injured. Its also important to stretch your muscles between weight training sets.
2. You should incorporate static stretching and dynamic stretching into your workout routine.
With dynamic stretching, you use your muscles to warm up your muscles with exercises like bodyweight squats, lunges and jump rope. Research suggests that dynamic stretching prepares your body best for your workout. Static stretches require little movement and a hold for 20-30 seconds. Examples of static stretches are the standing quadriceps stretch and the piriformis stretch.Static stretches should be done after your workout to bring your muscles back to normal length.
3. Use self myofascial release with foam rolls (SMRF) in your flexibility routine. It is a form of self massage and you can do it anywhere, anytime.
4. Also, use other massage techniques, such as deep tissue massage, to help relax your body and muscles.
5. If you are in rehab for an injury, flexibility is critical. You should rehabilitate the injured area as follows: a) restore the range of motion, b) restore flexibility and strength of the injured area and c) regain balance lost because of the injury.
6. There are also flexibility tests that you should have done such as the sit and reach test. It measures the flexibility of the lower back and hamstrings. You will want to avoid painful, nagging low back and hamstring injuries.
There are many methods to use to improve your body's fat loss and composition. Use them!
Check Out Top-Flight Yoga-Strength Workouts Now!
Mark Dilworth, BA, PES
vrijdag 3 april 2015
Top Superfoods Help Weight Loss Maintenance
by: Jayson Hunter, Registered Dietitian, CSCS
The reason why you need to incorporate these superfoods into your diet is because they provide excellent nutrients that fuel your body for optimum efficiency as well as help reduce inflammation which allows you to recover better between workouts. All this means you make greater progress in your weight loss.
Make sure you incorporate as many of these foods as you can on a daily basis to stoke your metabolism fat burning furnace.
Fruit: These fruits are high in antioxidants, which help with disease prevention and contain flavonoids. Flavonoids help with eyesight and coordination. These dark colored fruits are also a good source of fiber and boost your immune system.
Nuts: Great source of fiber, phytoestrogens, vitamin B6, niacin, magnesium, healthy monounsaturated fats, and protein. Nuts help to lower LDL (bad) cholesterol and seem to help maintain healthy blood vessels.
Bean/Lentils: Beans are a great source of protein and fiber as well as low in calories. They help to stabilize blood sugars and provide isoflavones that help to prevent certain forms of cancers and heart disease.
Oils: Particulary Extra Virgin Olive Oil. It is a heart healthy fat that helps to lower LDL (bad) cholesterol. It contains anti-oxidant and anti-inflammatory properties. It also helps to control cravings
Fish: Fish contains the potent Omega 3 fatty acid. It is potent in a very good way. It helps your body store less fat and helps your body convert fat to energy. It is a great anti-inflammatory as well as wonderful brain food. The ADA recommends that you consume 1.5-3gms of Omega 3 fats a day. One serving of the choices below will provide almost 4 gms of Omega 3 fats.
Vegetables: A variety of colors is the key here. For example carrots are a great source of beta carotene , which can reduce the risk of cancer, tomato contains lycopene another powerful anti-oxidant that reduces the risk of cancer.
Dark green leafy vegetables such as spinach contain carotenoids that improve your immune system and is full of vitamins and minerals. We also can’t forget about broccoli, cauliflower, kale and other cruciferous vegetables that contain cancer fighting properties.
Green Tea: Not only is non-caffeinated fluid good for you, but research has shown that green tea may be one of the best disease fighting fluids you can consume. It is very high in antioxidants and scientists have shown that is has reduced cancer in individuals by as much 60%. It actually inhibits the growth of cancer cells. Research has also shown that it reduces over cholesterol levels as well as increasing the ratio of HDL (good) cholesterol to LDL (bad) cholesterol.
Here are just some of the ailments that drinking green tea helps:
* cancer
* rheumatoid arthritis
* high cholesterol levels
* cariovascular disease
* infection
* impaired immune function
There is also some research that drinking green tea shows benefits to those wanting to lose weight. Researchers showed that those that consumed caffeine and green tea extract burned more calories than those that consumed caffeine or a placebo. More studies are being conducted to determine if this is valid evidence, but so far it looks encouraging.
If you can eat as many of these superfoods as you can on a daily basis you will be running at peak efficiency and burning maximum calories to stoke the fat burning furnace called your metabolism.
The reason why you need to incorporate these superfoods into your diet is because they provide excellent nutrients that fuel your body for optimum efficiency as well as help reduce inflammation which allows you to recover better between workouts. All this means you make greater progress in your weight loss.
Make sure you incorporate as many of these foods as you can on a daily basis to stoke your metabolism fat burning furnace.
Fruit: These fruits are high in antioxidants, which help with disease prevention and contain flavonoids. Flavonoids help with eyesight and coordination. These dark colored fruits are also a good source of fiber and boost your immune system.
- Raspberries
- Blueberries
- Blackberries
- Guava (great source of lycopene)
- Goji Berries
- Dried Plums
Nuts: Great source of fiber, phytoestrogens, vitamin B6, niacin, magnesium, healthy monounsaturated fats, and protein. Nuts help to lower LDL (bad) cholesterol and seem to help maintain healthy blood vessels.
- Almonds
- Walnuts
- Cashews
- Brazil Nuts
- Hazelnuts
Bean/Lentils: Beans are a great source of protein and fiber as well as low in calories. They help to stabilize blood sugars and provide isoflavones that help to prevent certain forms of cancers and heart disease.
- Legumes (chickpeas, lima beans, lentils, dry beans)
- Black Beans
- Red Beans
Oils: Particulary Extra Virgin Olive Oil. It is a heart healthy fat that helps to lower LDL (bad) cholesterol. It contains anti-oxidant and anti-inflammatory properties. It also helps to control cravings
Fish: Fish contains the potent Omega 3 fatty acid. It is potent in a very good way. It helps your body store less fat and helps your body convert fat to energy. It is a great anti-inflammatory as well as wonderful brain food. The ADA recommends that you consume 1.5-3gms of Omega 3 fats a day. One serving of the choices below will provide almost 4 gms of Omega 3 fats.
- Salmon
- Tuna
- Mackeral
Vegetables: A variety of colors is the key here. For example carrots are a great source of beta carotene , which can reduce the risk of cancer, tomato contains lycopene another powerful anti-oxidant that reduces the risk of cancer.
Dark green leafy vegetables such as spinach contain carotenoids that improve your immune system and is full of vitamins and minerals. We also can’t forget about broccoli, cauliflower, kale and other cruciferous vegetables that contain cancer fighting properties.
- Carrots
- Tomato
- Broccoli
- Kale
- Spinach
- Cauliflower
- Beets
- Cabbage
- Swiss Chard
- Purslane
Green Tea: Not only is non-caffeinated fluid good for you, but research has shown that green tea may be one of the best disease fighting fluids you can consume. It is very high in antioxidants and scientists have shown that is has reduced cancer in individuals by as much 60%. It actually inhibits the growth of cancer cells. Research has also shown that it reduces over cholesterol levels as well as increasing the ratio of HDL (good) cholesterol to LDL (bad) cholesterol.
Here are just some of the ailments that drinking green tea helps:
* cancer
* rheumatoid arthritis
* high cholesterol levels
* cariovascular disease
* infection
* impaired immune function
There is also some research that drinking green tea shows benefits to those wanting to lose weight. Researchers showed that those that consumed caffeine and green tea extract burned more calories than those that consumed caffeine or a placebo. More studies are being conducted to determine if this is valid evidence, but so far it looks encouraging.
If you can eat as many of these superfoods as you can on a daily basis you will be running at peak efficiency and burning maximum calories to stoke the fat burning furnace called your metabolism.
Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. To discover the 5 absolute truths Every Serial Dieter Who Seeks Rapid-Weight loss MUST come to grips with visit The Carb Rotation Diet.
 | Women Click Here to discover several unique scientifically PROVEN techniques for losing stubborn tummy fat and getting a tight sexy stomach like hers. | |
 | Men Click Here to learn the REAL secrets for losing belly fat and carving out ripped six pack abs like his. | |
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