How to live a healthy lifestyle
AND
1. Be physically active
2. Stretch your largest muscle groups daily.
♥♥♥
Gatorade
keep concentrate in the fridge. This can be added to 1 gallon of filtered water,
or add 1-2 tablespoons to each 8 ounces (1 cup) of water.
AND
1. Be physically active
2. Stretch your largest muscle groups daily.
- click for ~how-to-stretch-inner-hip
- Corewalking.com/the-piriformis-hip-muscle
- one of six deep lateral rotators of the hip and one of only three muscles that connect the legs to the spine. your piriformis muscle
♥♥♥
Gatorade
- Healthhomehappy.com/gaps-friendly-gatorade-alternative-healthy-rehydration-sports-drink
- 1 cup lemon juice (approx 6-8 lemons)
- 1/2 cup honey or maple syrup (purchase raw honey here)
- 1 teaspoon sea salt (purchase unrefined salt here)
- 1/2 teaspoon baking soda
keep concentrate in the fridge. This can be added to 1 gallon of filtered water,
or add 1-2 tablespoons to each 8 ounces (1 cup) of water.
Edible Harmony
7-Minute Workout
"1. promote strength development for all major muscle groups of the body
2. use large muscle groups to create the appropriate resistance and aerobic intensity
3. create a balance of strength throughout the body (e.g., you would not want to prescribe five exercises for one body part while only prescribing one for another; creating a balance of strength around a joint is an effective way to prevent injury and improve movement efficiency
4. be immediately modified or adapted as necessary to increase or decrease exercise intensity
5. be safe and appropriate for the participants in the training space provided
6. be interactive with the available features of the training environment (e.g., stairs, benches, walls, etc.)
7. be easily transitioned to accommodate minimized rest time"
More on using this workout -
The website says about 30 seconds for each station: Generally, the longer the exercise duration,
the lower the exercise intensity that can be accomplished. To maximize the metabolic impact of the exercise,
time should be sufficient enough to allow for the proper execution of 15 to 20 repetitions (15) of an exercise.
A 30-second exercise bout is adequate to allow for this
because most participants are able to acquire and maintain appropriate intensity for 30 seconds.
Participants can assess absolute intensity by monitoring their heart rate
either manually or with a heart rate monitor during exercise.
♥♥♥
7-Minute Workout
"1. promote strength development for all major muscle groups of the body
2. use large muscle groups to create the appropriate resistance and aerobic intensity
3. create a balance of strength throughout the body (e.g., you would not want to prescribe five exercises for one body part while only prescribing one for another; creating a balance of strength around a joint is an effective way to prevent injury and improve movement efficiency
4. be immediately modified or adapted as necessary to increase or decrease exercise intensity
5. be safe and appropriate for the participants in the training space provided
6. be interactive with the available features of the training environment (e.g., stairs, benches, walls, etc.)
7. be easily transitioned to accommodate minimized rest time"
More on using this workout -
The website says about 30 seconds for each station: Generally, the longer the exercise duration,
the lower the exercise intensity that can be accomplished. To maximize the metabolic impact of the exercise,
time should be sufficient enough to allow for the proper execution of 15 to 20 repetitions (15) of an exercise.
A 30-second exercise bout is adequate to allow for this
because most participants are able to acquire and maintain appropriate intensity for 30 seconds.
Participants can assess absolute intensity by monitoring their heart rate
either manually or with a heart rate monitor during exercise.
♥♥♥
Build a Rock-Solid Core: Forget Crunches, Do This Exercise in Reverse
When it comes to core exercises, most make the mistake of thinking crunches are the best option.
Try this unique twist on an old exercise instead to supercharge your results -
includes a video, which shows you how to do it perfectly...
BOSU Ball Total Body Workout: Challenge Your Balance,
Core Strength, and Stability
The BOSU ball can add intensity to a workout while building your strength, balance, and flexibility.
♥♥♥
10 Reasons NOT to Work Out.
Yep, you read that right, if you are stressed and not sleeping well,
then address those problems first,
so you don't suffer burn-out
Ournourishingroots.com/10-reasons-not-to-work-out
****
Marksdailyapple.com/how-asians-eat-so-much-rice-and-not-gain-weight
Traditionally they have exercised more and not eaten wheat, -
but now we are seeing their health changing as they adopt western eating habits..
Naturalnews_belly_fat_exercises
top five belly exercises as ranked by the study:
1. The Bicycle Exercise - best for targeting the six pack muscles and the obliques. To do this exercise, get into a supine position with hands at the back of your head. Bring knees to the chest while lifting shoulders off the floor. Slowly bring your right elbow towards your left knee as you straighten your right leg. Switch sides and continue in a pedaling motion. Do 1 to 3 sets with 12 to 16 repetitions.
2. The Captain's Chair Leg Raise - This exercise requires a captain's chair, a rack with padded arms allowing for the legs to hang free that is commonly found in gyms or health clubs. To do this exercise, stand on the chair and grip hand holds. Press back against the pad then raise knees to the chest to contract the abs then lower them back down. Do 1 to 3 sets with 12 to 16 repetitions.
3. Exercise Ball Crunch - For this exercise, an exercise ball is necessary. In this routine, the abdomen does more exerting but will still need the entire body to stabilize it throughout the routine. To do this exercise, lie on the ball with your lower back fully supported. Place hands behind the head. To lift the torso off the ball, contract the abs to pull the bottom of the rib cage towards the hips. Keep ball stable as you curl up, then lower back down to stretch the abs. Do 1 to 3 sets with 12 to 16 repetitions.
4. Vertical Leg Crunch - Performing this exercise is similar to doing a leg crunch except that the legs are straight up, forcing the abs to work and adding intensity to the routine. To do this, lie on the floor with the legs straight up, knees crossed, and place the hands beneath the head for support. Contract abs lifting the shoulders off the floor and keep legs in a fixed position to crunch. Do 1 to 3 sets with 12 to 16 repetitions.
5. Long Arm Crunch - This is a variant of the traditional floor crunch where the arms are held straight behind you, adding a lever to the move and making for a challenging exercise. To do this, lie on the floor or a mat then extend arms straight behind, keeping them clasped and next to the ears. Slowly contract abs and lift shoulders off the floor carefully to keep the arms straight. Do 1 to 3 sets with 12 to 16 repetitions.
The best strategy to weight loss is to observe a healthy diet coupled with exercise of at least an hour a day. Although there is no sure fire way to deal with belly fat, there are a number of activities from which to choose and enjoy. As long as you're having fun, you can lose weight without realizing it. It is important to look for an exercise you enjoy. If the suggested exercises above do not suit your taste, taking a hike, swimming or biking are just as effective in burning fat and toning muscles.
Sources for this article include:
exercise.about.com/od/weightloss/u/weightlossbasics
exercise.about.com/od/abs/ss/abexercises
naturalnews.com
acefitness.org/getfit/studies/BestWorstAbExercises
Learn more: naturalnews_belly_fat_exercises_fitness
♥♥♥
Woldfitness./one-exercise-to-end-lower-belly-pooch and get spine loosened/ for correct posture
Forget Crosswords, This is the Best "Workout for Your Brain"
Three Major Requirements for Brain Power
Cognitive changes related to aging are actually related more to today’s diet and lifestyle,
rather than to the aging process itself.
As you age, the cumulative effects of environmental toxins,
exposure to free radicals, poor nutrition,
stress and other factors take their toll on your body.
What has been called “age-related cognitive decline” is really an accumulation of this damage to your cells.
But this cognitive decay is NOT set in stone!
There are three primary factors that play a powerful role in maintaining sharp mental function, even as you age:
stop your brain cells from "rattling around aimlessly," lift your mood
and also protect your brain cells against the effects of stress hormones...
What Exercise Can Teach You...
Believe it or not, you can learn some powerful lessons simply by adding exercise to your life...
lessons that may help you reach your life's potential.
EXERCISE
Dr Mercola.com/high-intensity-training-benefits
Avoid Eating at Night to Help Shed Pounds Faster
Fasting for 16 Hours Overnight may be the Key to Weight Loss,
and the most beneficial time to exercise is in the morning - before eating.
When you cut out or delay meals for fasting purposes,
it becomes all the more important to maximize the nutrients when you do eat,
ie eat healthy protein 1/2 hour after the exercise.
Three Major Requirements for Brain Power
Cognitive changes related to aging are actually related more to today’s diet and lifestyle,
rather than to the aging process itself.
As you age, the cumulative effects of environmental toxins,
exposure to free radicals, poor nutrition,
stress and other factors take their toll on your body.
What has been called “age-related cognitive decline” is really an accumulation of this damage to your cells.
But this cognitive decay is NOT set in stone!
There are three primary factors that play a powerful role in maintaining sharp mental function, even as you age:
- Regular exercise
- The foods you choose to eat or avoid, ie good fats, veg, vit D and B12
- Managing your emotional stress
stop your brain cells from "rattling around aimlessly," lift your mood
and also protect your brain cells against the effects of stress hormones...
What Exercise Can Teach You...
Believe it or not, you can learn some powerful lessons simply by adding exercise to your life...
lessons that may help you reach your life's potential.
EXERCISE
Dr Mercola.com/high-intensity-training-benefits
- Recent research shows that as little as three minutes of intense exertion per week can deliver many of the health- and fitness benefits you get from hours of conventional exercise,
including improved insulin sensitivity by an average of 24 percent in four weeks - Recent research also shows that when healthy but inactive people exercise intensely,
even if the exercise is brief, it produces an immediate change in their DNA.
It appears this contraction-induced gene activation promotes genetic reprogramming of muscles for strength and other structural and metabolic benefits associated with exercise - Ideally, you’ll want to do high intensity exercises two or three times a week
for a total of four minutes of intense exertion with recovery periods in between.
For optimal health, you’d also be wise to incorporate aerobic, strength training,
core exercises and stretching, for a well-rounded fitness program
Avoid Eating at Night to Help Shed Pounds Faster
Fasting for 16 Hours Overnight may be the Key to Weight Loss,
and the most beneficial time to exercise is in the morning - before eating.
When you cut out or delay meals for fasting purposes,
it becomes all the more important to maximize the nutrients when you do eat,
ie eat healthy protein 1/2 hour after the exercise.
Neck exercises
1. physioadvisor.com.au/neck-strengthening-exercises-neck-rehabilitation
2. nevdgp.org.au/info/Musculoskeletal/eneck.htm
3 chinese-holistic-health-exercises.com/stiff-neck-exercise
4. neckexercises.net
5. ageless.co.za/facialneck
1. physioadvisor.com.au/neck-strengthening-exercises-neck-rehabilitation
2. nevdgp.org.au/info/Musculoskeletal/eneck.htm
3 chinese-holistic-health-exercises.com/stiff-neck-exercise
4. neckexercises.net
5. ageless.co.za/facialneck
How to lose weight tips
This way of eating works for losing weight -
1. meandjorge.com
2. Dr Mercola.com/sleep-deprivation-causes-weight-gain
3. Dr Mercola.com/what to eat/do to-burn-belly-fat.
4. Beyonddiet.com/Coconut-Oil-and-Fat-Loss--Real
5. 2 simple Fat Loss Strategies to start right now
ENERGY
6. Primalmeded.com/fat-glorious-fat-we need it for energy-like firewood
7. Drew-manning-fit2fat2fit-lessons
Have a peek at that... we don't need to become fitness trainers
but we can figure out reasons for eating comfort foods,
feeling sad, feeling alone, no purpose for living, anger, hurt, that empty feeling, fear, worry,
Ask God for forgiveness, let go of the pain, ask God for HOPE, joy, peace, strength,
Know it's possible to lose weight in 6 mnths, by eating well,
eating the right fats, eliminating sugar, being excited to try different recipes/ideas.
I lost 2 stone, merely by cutting out grains, eg eating eggs/veg in coconut oil for breaky
reducing fruit to 2 a day, no dried fruit.
Find someone to walk with, get out into the sunshine,
do something active/interesting 3 times a week.
Dr Mercola/anyone-can-achieve-peak-fitness
learn more - Health Food
but researchers noted:
"Although the mechanisms are currently unknown,
these results suggest that omega-3 polyunsaturated fatty acids
possess anabolic properties via their ability to enhance the sensitivity
of skeletal muscle to amino acids and insulin."
Your safest and most cost-effective choice for bumping up your omega-3 fats
is taking a high-quality krill oil.
Krill oil is superior to fish oil because the omega-3 fatty acids
it contains are phospholipid-bound, making them more assimilable.
It also contains a very powerful antioxidant called astaxanthin,
which is bonded together with the omega-3s in a way that keeps them safe from oxidation
(many popular fish oil brands are already oxidized/rancid before you open the bottle).
Studies show krill oil is 48 times more potent than fish oil,
and harvesting krill is more sustainable and earth-friendly than harvesting fish
(not to mention far less polluted because they are far lower on the food chain).
Dr Mercola.com/whey-protein-on-resistance-exercise.
CHOLESTEROL- we need it
Dr Mercola/eating-eggs.
This way of eating works for losing weight -
1. meandjorge.com
2. Dr Mercola.com/sleep-deprivation-causes-weight-gain
3. Dr Mercola.com/what to eat/do to-burn-belly-fat.
4. Beyonddiet.com/Coconut-Oil-and-Fat-Loss--Real
5. 2 simple Fat Loss Strategies to start right now
ENERGY
6. Primalmeded.com/fat-glorious-fat-we need it for energy-like firewood
7. Drew-manning-fit2fat2fit-lessons
Have a peek at that... we don't need to become fitness trainers
but we can figure out reasons for eating comfort foods,
feeling sad, feeling alone, no purpose for living, anger, hurt, that empty feeling, fear, worry,
Ask God for forgiveness, let go of the pain, ask God for HOPE, joy, peace, strength,
Know it's possible to lose weight in 6 mnths, by eating well,
eating the right fats, eliminating sugar, being excited to try different recipes/ideas.
I lost 2 stone, merely by cutting out grains, eg eating eggs/veg in coconut oil for breaky
reducing fruit to 2 a day, no dried fruit.
Find someone to walk with, get out into the sunshine,
do something active/interesting 3 times a week.
Dr Mercola/anyone-can-achieve-peak-fitness
learn more - Health Food
- Elderly women who engage in strength training and added omega-3 fat supplements to their diet
- had greater improvements in muscle strength and functional capacity
- than those doing strength training alone3
- Omega-3 fats stimulate muscle building in individuals
- who experience muscle loss due to aging or cancer cachexia;
- they also have muscle-building properties in healthy young and middle-aged adults4
but researchers noted:
"Although the mechanisms are currently unknown,
these results suggest that omega-3 polyunsaturated fatty acids
possess anabolic properties via their ability to enhance the sensitivity
of skeletal muscle to amino acids and insulin."
Your safest and most cost-effective choice for bumping up your omega-3 fats
is taking a high-quality krill oil.
Krill oil is superior to fish oil because the omega-3 fatty acids
it contains are phospholipid-bound, making them more assimilable.
It also contains a very powerful antioxidant called astaxanthin,
which is bonded together with the omega-3s in a way that keeps them safe from oxidation
(many popular fish oil brands are already oxidized/rancid before you open the bottle).
Studies show krill oil is 48 times more potent than fish oil,
and harvesting krill is more sustainable and earth-friendly than harvesting fish
(not to mention far less polluted because they are far lower on the food chain).
Dr Mercola.com/whey-protein-on-resistance-exercise.
CHOLESTEROL- we need it
Dr Mercola/eating-eggs.
- Cholesterol is in /and needed by every cell in your body, where it helps to produce cell membranes,
- hormones, vitamin D and bile acids that help you to digest fat.
- While organic pastured eggs are some of the healthiest foods you can eat,
- you’ll want to avoid omega-3 eggs, which typically come from chickens that are fed poor-
- quality sources of omega-3 fats that are already oxidized.
- You also want to eat your eggs raw, or lightly cooked, as cooking the egg will oxidize the cholesterol
- especially avoid scrambled eggs.
- Dr Mercola/statin-drugs-Accelerate Cardiovascular Disease/coronary-disease.
- Statins are the world's most-prescribed class of medications.
- A staggering one in four Americans over the age of 45 now take cholesterol-lowering drugs
- such as Pravachol, Mevacor, Lipitor, Zocor, Crestor, and others.
- A majority of them are taking these drugs for primary prevention of heart attacks and strokes.
However, mounting research suggests this could be a critical mistake.
Most recently, two separate studies have concluded that progression of coronary artery calcification, - which is the hallmark of potentially lethal heart disease,
- is INCREASED with statin drug use.
- First you need to understand the biological workings of cholesterol.
- In fact, there is no such thing as "good" or "bad" cholesterol.
- Both HDL and LDL cholesterol perform vital functions in your body,
- which is why it's actually-click here- dangerous to bring your LDL levels down too low.
- read more- statin-drugs-on-coronary-disease.