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"When you change the way you look at things the things you look at change"
Wayne Dyer

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I have been helping people reach their health and fitness goals for over 15 years.

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New Bedford
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  • 24 Jun 2016

    Muscle Toning For Women: 5 Tips For Better Results

    Muscle Toning For Women

    muscle toning for women

    CC BY-SA by LyndaSanchez

    In today’s world many women are battling to improve their bodies and fitness levels, so in this post I will discuss some muscle toning for women tips. If your desire is to have a more toned body, prevent osteoporosis, and improve bone density, then read on and maybe find just the tip to get you a more toned body!

    Women are now realizing the benefits of having more muscle tone. Increasing bone density and avoiding the threat of osteoporosis, are two great reasons to try to improve on their muscle mass. In general, improving muscle tone involves increasing the muscle fibers which can be achieved with resistance training.

    Here are 5 ways muscle toning for women can be achieved giving you that body you have always wanted!

    1. Challenge Yourself In The Gym

    Weight training can be very effective in gaining muscle tone when done right. It is important to not get stuck doing the same thing over and over. You need to stimulate your muscle fibers by either changing the number of reps you do or adding more weight to your exercises.

    Let’s first talk about repetitions. For example, if you usually do 10 reps on a certain exercise, you can try a set of 12 or 15. Being able to go over 15 repetitions is a good indicator you should increase your weight. A good workout routine should have you challenging your muscle groups with different reps, sets, exercises, and weights used.

    muscle toning for womenA major problem many women have is the fear of increasing the weight because of the fear of becoming bulky. Often, women will prefer to increase the reps instead of the weight. Performing high reps with  light weights and always using the same weight will never get you results because your muscles are not being stimulated and challenged.

    2. Eat Enough Protein

    It is important to always try to eat a balanced diet, which should include a healthy amount of protein. This is important especially when trying to build lean muscle. Protein is the building blocks for muscle, so it is crucial you are taking in an adequate amount. Protein can also have you feeling fuller longer and reduce your cravings which often become a diet destroyer.

    3. Reduce Carbohydrate Intake

    Carbohydrates are much needed for fuel but you shouldn’t over do it. When it comes to building lean muscle, you should try to keep your carbohydrate intake low but not so low that you have no energy. Again, carbohydrates are an important part of a healthy diet as long as they are from good sources such as whole grains or fruits and vegetables.

    4. Eat Your Veggies

    muscle toning for women

    CC BY-NC-ND by susanaudrey

    Vegetables play a crucial role in keeping us healthy as they contain many vitamins, minerals, and fibers which the body needs. When it comes to muscle toning for women, vegetables can be extremely helpful. Vegetables alone are usually low in calories and can have a positive effect on increasing your muscle tone. The reason they can help with muscle tone is because eating vegetables consumes a lot of energy to digest, eat, and burn through. The most bang for your buck comes when they are eaten raw or just slightly cooked.

    5. Minimize Cardio Training

    Weight training for muscle tone is what you should focus on for lean muscle. It is important to focus on ways to build lean muscle through resistance training, bodyweight exercises, and minimize the amount of cardio that is performed. Avoiding such things as long distance running or long cycling workouts because they burn a lot of calories and muscle expenditure. Rather than long bouts of cardio workouts, short bouts of High Intensity Interval Training(HIIT) along with weight training will be enough for building lean muscle.


    Their are many benefits for women to try and tone their muscles through resistance training. The threat of osteoporosis and lack of bone density as women get older is very real and everything should be done to prevent it. Having muscle tone not only looks good, it is beneficial to a healthy lifestyle.

    The post Muscle Toning For Women: 5 Tips For Better Results appeared first on Exercise and Nutrition Tips.

  • 5 Jun 2016

    Whey Protein Powder: What Is It and Are There Benefits?

    What Is Whey Protein Powder?

    whey protein powderFirst, let me state that nothing can beat eating healthy, but there are times supplements can help aid your diet and that includes whey protein powders. It doesn’t matter if you are a bodybuilder, fitness enthusiast, athlete, or a hard working construction worker, adding a good quality whey protein powder may help you meet your nutrition requirements. This supplement is often considered to be a must have for many in the weight lifting community because it can help with recovery and lean muscle growth. I hope to give you a better understand just what this protein is. With that being said, this post it is written for informational purposes only. It is always best to seek a health professional for any health concerns or questions. 

    Let’s Start With What Protein Is

    Protein is a micronutrient, like carbohydrates and fat that every cell in the body uses. Such things as your hair and nails are made up mostly of proteins and the body will use it to build and repair tissues. Other uses of protein is to make such things as enzymes and hormones. Protein is a critical building block of bones, skin, muscles, blood, and cartilage. Unlike carbohydrates and fats, the body will not store protein to keep a reserve, so it is only obtained through diet.

    Just What Is Whey Protein?

    To understand what whey protein and whey protein powders are we need to first understand what “whey” is. When milk is curdling it creates a liquid by-product or milk serum that is also known as “whey” When talking about animal milk, whey makes up about 20% of the protein content while the rest is made up of casein fractions. Actually, whey proteins actually come in in several fractions like albumins, globulins, and more. However, I will for the sake of this post, just speak of the whole variety of the fractions that can be found in cow’s milk. Whey protein is a complete protein source as it contains all 9 essential amino acids.

    How Whey Protein Powder is Made

    There are many different membrane filtration methods that can make whey protein powder depending on what the desired protein content is. Some filtration methods include ultrafiltration and microfiltration. When finished, the whey protein is then spray dried to give it the whatever powdered consistency is desired.

    Whey Protein Benefits

    Protein is an essential ingredient in wellness, development, and muscle growth. Proteins are made up of amino acids which are important for the building of tissues and other bodily systems. These include brain metabolism, neurotransmission, cardiovascular function, energy production, immune system function and strength. Proteins are the building blocks for maintaining and building strong muscles.The many benefits of whey protein powders are linked to the properties and biological roles of essential amino acids. Benefits of whey such as muscle protein production and other functions are from high amounts of L-leucine.

    Here are some of the main benefits of whey protein

    • Provides ant-catabolic properties during long periods of aerobic activities
    • Easily and quickly digested and absorbed
    • May help with weight loss by boosting metabolism
    • Enhance and improve immune system
    • Helps maintain muscle mass and prevent loss due to aging

    If using a whey protein powder isn’t the way you want to go, you can also get it from such foods as yogurt, ricotta cheese, cottage cheese, dairy butters and creams but you may also be getting added fats, sugars, and calories.


    I hope now you have a basic understanding about whey protein powders and some of the benefits you may get from using it. Seek the advice of a health professional if you have any questions about using any supplement. The combination of proper eating, consistent exercise, and getting enough sleep should lead you to the lean healthy body you have always wanted.

    Click here for my personal favorite whey protein powder!

    The post Whey Protein Powder: What Is It and Are There Benefits? appeared first on Exercise and Nutrition Tips.

  • 22 May 2016

    Exercise Half Ball: What Is It and Why You Should Use It!

    Just What Is That Exercise Half Ball?

    exercise half ballIf you have wondered what the heck is that exercise half ball at your gym and how you can benefit from it, then I hope this post can help.

    It is called the BOSU ball and was created by David Weck in 2000. Simply put, it is a stability ball that has been cut in half and a solid base attached to it. The term BOSU means “both sides up” which is exactly how this exercise half ball can be used. In the post I hope to give you a better understanding of the BOSU ball and the main benefits that can be achieved from using it.

    Just How Can You Use The BOSU Ball?

    As I stated before, the BOSU can be used on either side. When you use the dome side up it will give you more stability because the bottom of it is resting on the flat platform. If you are a beginner or just starting to use this training device then it is suggested to use the dome side up to give you better balance and a feel for this fitness training device.

    Once you are comfortable with it, you can flip it over and try using it with the platform side up. Using the platform side up with the dome being on the floor will be more challenging but will lead to improvements in your core stability and your balance.

    There are many BOSU exercises that you can perform to take your fitness to a new level. Many of the traditional strength and cardiovascular exercises can be used with the BOSU ball. It also can be used by those looking to improve on their balance and flexibility. If you do a quick search on the internet for BOSU exercises you may be surprised by the number of different exercises that can be performed. Such exercises as squats, curls, and shoulder presses, can all be done on this fitness training device.

    What Are Some Benefits of BOSU Ball Training?

    Training with the BOSU ball can have several benefits and I have listed some of the key benefits below:

    1) Balance:- One of the biggest benefits of training with the BOSU ball is the improvements you will have with your balance. Whether it be standing on one foot, or doing a squat with the dome side down, your balance will greatly improve if you include it to your exercise routine.

    2) Core Strength:- Having to stabilize yourself on the BOSU engages your core muscles which leads to an improvement in your core strength. Crunches, planks, twists, and any other exercise you do for your core will be more challenging when done on the BOSU.

    3) Calories Burned:- Yes you can actually burn more calories when doing traditional exercises because there is more muscles involved to help stabilize your body. Whether it be strength training or a more cardiovascular exercise like a mountain climber, try it on the BOSU and burn more calories.


    I hope this post has given you a better idea of just what that exercise half ball is at your gym and how you can actually benefit using it. The BOSU ball is definitely a piece of fitness equipment you should add into your exercise routine to get the most out of your body and workouts.

    I have included a video below of 5 great exercises for your abs and obliques you can do on the BOSU ball.

    The post Exercise Half Ball: What Is It and Why You Should Use It! appeared first on Exercise and Nutrition Tips.

  • 7 May 2016

    Stop Eating These 5 Diet Destroyers Now

    5 Things You Should Stop Eating For Weight Loss

    stop eatingChoosing to eat healthy is a great step to living healthy but what you may not know is that there may be some so called healthy foods that you must stop eating to get results. Go up and down the isles in the supermarket and you will find so called healthy alternatives such as no fat, reduced fat, low fat, all which are marketing strategies to help you buy their products. The truth is that often these labels aren’t always giving you the big picture of what their product is really is. Here are just a few ways you could be ruining your weight loss program and why you need to stop eating these foods now.

    Healthier Junk Food?

    Whether it be crackers, chips, or even salads at fast food joints, there is a big push to market these things as healthier options. The problem is most of what you are seeing is just a marketing ploy. Some of these “healthier” snacks that are labeled as no fat or low fat, often contain hidden sugars that are high in calories. True one low fat cookie may just be 50 calories but how many people just stick to eating one cookie.

    To really know what you are eating, pay close attention to the serving sizes and careful read the food labels. Just keep in mind that no matter how healthy these snack foods claim to be, your goal is to be healthier, so just stop eating them.

    Diet Drinks

    This could be one of the biggest culprits to sabotaging your weight loss efforts as the claim for zero calories or adding the word diet to soda has many believing this to be a healthier choice. These diet drinks are loaded with artificial sweeteners that can actually trigger a craving for sweets and have you wanting to eat more. An actual healthy alternative would be to add orange or lemon slices to water to give yourself a sweet healthy drink.

    Salad Dressing

    This one is really just a matter of how bad do you really want to reach your weight loss goals. Salad can be very good for you but the problem is many people just need to have a dressing on it so they choose a low fat salad dressing thinking it is still healthy. However, just like I discussed with the snacks. low fat and low calorie salad dressing may be loaded with extra sugar to help give it flavor. Better options would be vinaigrettes that are made from olive oil or even find a way to make your own to make sure you know what is going on your salad. Once again, if you do decide to buy a salad dressing just make sure to read the nutrition label carefully.

    Refined Grains Foods

    Your weight loss goals will most certainly be hampered if you take in foods made of refined grains. These weight loss destroyers include white rice, white pasta, white bread, and all-purpose flours. The lack of key nutrients and lack of fiber has these foods with little to no nutritional value. Stop eating them now.



    Why stop eating something with veggies, fruit and ice? The problem is buying them from their local shop or buying the pre-packaged ones aren’t the best options. These smoothies can often contain high amounts of extras like chocolate, syrups, and sugary yogurts. These healthy drinks can easily go from a healthy weight loss drink to a calorie filled drink that is just as bad as a milkshake. The best thing to do is get yourself a blender and make up your own healthy smoothie with ingredients that you buy yourself so you know what you are drinking.


    I hope that if you are struggling with losing weight, this post can be of some help to you. The important thing is to not give up and to stop eating these foods today to help improve your chances of getting the weight loss results you have wanted.

    The post Stop Eating These 5 Diet Destroyers Now appeared first on Exercise and Nutrition Tips.

  • 23 Apr 2016

    Want a Flat Stomach? 5 Mistakes That Will Stop Your Results

    Flat Stomach Mistakes To Avoid

    flat stomachThe desire to want a flat stomach may sometimes have you overlooking some crucial mistakes that can eventually crush your goals of getting a flatter stomach. All the hard work you are putting in in your ab workout routine will be for not if you are not putting in a complete effort. The truth is, if you are not eating and exercising correctly then losing abdominal fat will never happen and your efforts to flatten your stomach will be worthless. Sometimes it could just be a small tweak in your exercise regimen or diet to have you on your way to getting a flat stomach, so make sure you are not making these 5 mistakes.

    Mistake 1: Ab Workout Over Diet

    The most important factor to achieving a flat stomach is not your ab workout routine but the quality and amount of food you are consuming on a daily basis. The number of crunches you do in your ab workout isn’t as important as the amount of calories you are consuming, especially if they are from processed foods. Why waste all that time on focusing on your ab workout only to ruin all that hard work by consuming unhealthy food or drinks. Processed foods, sugary foods, empty calorie drinks, are all detrimental to getting the flatter stomach you want. Choose foods that are healthy such as green leafy vegetables, fresh produce, and natural, nutrient rich foods that will have you feeling healthier and more energetic.

    Mistake 2: Relying On Ab Workouts Only

    You can do all the crunches and sit-ups in the world and still not get a flatter stomach. Doing these exercises will strengthen the abdominal muscles but they will not do anything for removing intra-abdominal fat. Getting rid of this type of belly fat will take a combination of proper nutrition, cardiovascular exercises, and exercises that use many muscle groups like you would in circuit training. Total body circuit training will burn more calories because you will be using many more muscle groups than you would if you were to only do an ab workout.

    Mistake 3: Starving Yourself

    This is one of those things that many believe because if they just don’t eat, then they can’t get fat and will lose weight. True, reducing calories is a step taken to drop some pounds and lose belly fat. However, the approach of starving yourself and taking in next to no calories will do more harm than good. When you do not eat enough calories to even sustain basic biological functions, it will lead to a slower metabolism, cause your body to use muscle tissue for energy, and eventually store more fat when you do start to eat.

    Mistake 4: Relying On Weight Loss Supplements

    We have all seen the ads about losing an extremely large amount of weight in short periods of time just by taking some miracle pill. However, most of these claims turn out to be worthless because even the best supplement will not work without changing your ways and changing your nutrition and activity amount. Instead of going down the road of supplementation, you should make sure you are exercising on a regular basis and have a diet that is packed with healthy foods. When you have this all met you may find you are getting results without that magic pill!

    Mistake 5: Eliminating Carbs

    True, taking in a large amount of carbs in your diet can lead to weight gain, but cutting carbohydrates out of your diet completely because you desire a flat stomach is a recipe for failure. Carbohydrates play an important role in supplying our bodies with the energy it needs to function and also helps optimize the rate the body burns calories. Carbs contain many vitamins and minerals and more importantly contain fiber which has many benefits to the body and can even make you feel fuller longer. Therefore, a diet that contains healthy carbs such as the one’s found in fruits and vegetables can keep you on track to getting that flat stomach.


    I hope I have helped you realize some mistakes you may unknowingly be making as you work hard in trying to achieve a flatter stomach. It takes commitment of proper nutrition, consistent exercise, which is more than just your ab workout routine, and getting plenty of rest, to reach your ultimate goal of getting a flat stomach.

    The post Want a Flat Stomach? 5 Mistakes That Will Stop Your Results appeared first on Exercise and Nutrition Tips.

  • 3 Apr 2016

    Cutting Out Sugar: 10 Reasons You Need To Do It Now

    Cutting Out Sugar: 10 Reasons Why You Must

    cutting out sugarJust a few years ago, the talk was cutting back on using salt. Then, sugar became the focus and we were told that cutting out sugar was important because it caused obesity, type-2 diabetes, and many other health problems.

    Here we are in 2016, the more we have learned, the more cutting out sugar seems to be the only answer. This may be one of those things that is easier said then done mainly because of the sweet tooth many of us have. Over the years, the more sugar we have eaten has given our bodies a craving to have it. The more you have, the more you want.

    A report in the Huffington Post states that in the US, the average person takes in as much as 126 grams of sugar on a daily basis, which is about double that of 54 other countries according to Euromonitor.

    Also, the intake of 126 grams is double the recommended daily intake of 50 grams, according to the World Health Organization.

    However, cutting out sugar from your diet may be the best thing you can do for your health. I have put together ten reasons why you should be eliminating sugar from your diet.

    Sugar Can Cause Depression

    According to Prevention magazine, sugar is on the list of 5 foods that can lead to depression. There have been several other studies that suggest a link between depression and sugar consumption.

    It is important to consider the fact that when we eat foods, the calories, sugars, and nutrients go through the digestive system and also are sent to our brains.


    In 2014, the UK newspaper The Daily Mail claimed “sugar is the new tobacco”, which caused the NHS to respond.

    The finding from the NHS is that there is a link between obesity and sugar and the main cause of this being the empty calories that are stored for days from sugar to be used for energy. The fact is your body will get energy from other sources causing that stored up sugar to never be used and turn into fat.

    High Blood Pressure

    The Mayo Clinic states that one of the reasons more and more American’s are being diagnosed with high blood pressure is because of their poor diet.

    The more you consume sugar, the more you will raise your bad cholesterol levels which causes your blood sugar to rise.

    Increased Heart Attack Risk

    Whatever weight you are at, your risk of getting a heart attack increases with eating more sugar.

    Studies have shown that people who take in 25% more sugar than others have a greater risk of dying from a heart attack.

    Sugar Addiction

    True, sugar is not a drug, but it can have the same addictive effects as some drugs. Sugar can take over the the same neutral pathways that cocaine and heroin use giving people that craving for more.

    Also, sugar can be abused just like any drug and lead to sugar addiction.

    Fatty Liver Disease

    There are two simple types of sugars that sugar is comprised of, Fructose and Glucose.

    Fructose can claim to be the “evil twin” as it will head straight to your liver. The constant abuse of sugar can cause a fatty liver, and if this condition is untreated it will lead to liver disease.


    The biggest health condition that sugar has been known to have effects on is diabetes.

    Insulin is the hormone that turns sugar into fuel and when the pancreas can’t create enough insulin, diabetes happens.

    There is no known cure for diabetes but it is something that is absolutely preventable.


    When it comes to cancer, the studies are in the early stages but early research has shown a possible connection.

    Tooth Decay

    Sugar is know to cause tooth decay and the more it is consumed, the more severe the problem can get.

    Over time, sugary foods can lead to plaque build up which can lead to tooth loss.

    Increase In Appetite

    Like I stated before, sugar can be addictive, causing you to want to eat more and more. Cutting out sugar will help regulate your appetite and keep all those cravings at bay.


    I hope this post has given you some good reasons for cutting out sugar from your diet. If you find it hard to eliminate sugar from your diet then consider taking small steps and do it gradually. Just remember the sooner you do it, the better off you will be.

    The post Cutting Out Sugar: 10 Reasons You Need To Do It Now appeared first on Exercise and Nutrition Tips.

  • 20 Mar 2016

    Weak Core Muscles? 5 Signs You Need To Strengthen It

    Do You Have Weak Core Muscles?

    core musclesWhen it comes to neglected body parts, the core muscles are at the top of the list as having large biceps or tone legs seem to be the focus to look more attractive.

    The core muscles, which are some of the most functional and important muscles we have, play a major role in how we perform and stay safe during everyday activities. The core is not just the abdominal muscles as it also includes the lower back, obliques, and pelvis.

    If you are showing any of the signs below , then you may have a weak core.

    You Have Poor Posture

    Hunching over when standing, slumping over when sitting, and slouching when walking, are all signs your core is weak. The core muscles wrap around the abdomen and play an important role in preventing your body from toppling over as they help keep your back in the correct alignment. If you attempt to keep your back straight but after a few minutes start feeling fatigued doing so, this can mean the muscles of the core just aren’t strong enough to keep your body supported.

    Pain In The Lower Back

    While lower back pain doesn’t always mean it is from a weak core, it can be one of the symptoms associated with it. This lower back pain can occur when performing exercise with poor form or just from regular activities not being done correctly.

    A great example of poor form is the sit-ups as many people use their back and hip flexors to do the exercise rather than their stomach muscles which can cause unecessary pain and stress. When you are not able to count on your core muscles for power, you are putting the rest of your body at risk.

    Poor Balance

    As stated before, the muscles of the core helps maintain posture, and it is also responsible for keeping you balanced during movement. Many people who have a weak core will display a difficulty in balance in such activities as walking long distances or standing for a prolonged time.

    The main reason for this is that the core muscles will fatigue quickly and are not capable of keeping the lower and upper body working in unison. Having a strong core gives you the ability to have control over your legs and arms when you move, which will give you a boost to your stamina and give you the ability to stay stable.

    Unable To Bend

    The core muscles are activated when you bend over, this includes contracting your ab muscles so you can shift your equilibrium which prevents you from falling completely over. A core that is weak makes this movement extremely difficult, resulting usually in a short period of quivering or pains in the abdomen. Having little core strength also makes it a lot harder to return upright after you were bending over.

    The movement of standing back up involves your oblique and lower back muscles to help pull you up, along with the abs to stabilize you again. If you find yourself able to bend but just can’t return to the standing position without extreme exertion or discomfort, then you probably have a weak core.

    Complications When Running

    Just about every type of exercise has your core muscles involved in some way, this all leads to different signs of a weak core. Running is a type of exercise that a weak core will effect performance because of your positioning and posture.

    Having weak core strength makes it hard to keep your shoulders and head up, which leads to hunching forward when running.

    In time, this will lead to start to lose your form over time. If you find when running that after a few minutes you start losing control of your legs and going slower this could be from a weak core.


    The good news about a lack of core strength is that it can be fixed. A simple exercise routine which targets your core muscles can have major improvements in your fitness regimen and in everyday life activities.

    The post Weak Core Muscles? 5 Signs You Need To Strengthen It appeared first on Exercise and Nutrition Tips.

  • 5 Mar 2016

    Are Energy Drinks Bad For Your Health?

    Are Energy Drinks Bad For You?

    are energy drinks bad

    CC BY-ND by Tambako the Jaguar

    Over the past few years the number of companies that have entered the “energy drink” market has skyrocketed but are energy drinks bad for you? These drinks seem to be all the rage, especially with the younger crowd, as they have outrageous claims of unlimited energy that will have you at your best.

    With these claims a couple questions must be asked:

    • Are energy drinks good for you?
    • Will they give you more energy?
    • Are energy drinks bad for your health?
    • Can you lose weight with them?

    The first thing we need to look at are the ingredients in these so called power drinks. Most of these drinks are just carbonated water that are filled with gut-fattening high fructose corn syrup, caffeine, taurine, and a few b vitamins that are thrown in to make them appear to be healthy. Many companies have also replaced sugars with artificial sweeteners.

    High Fructose Corn Syrup

    Let’s talk about high fructose corn syrup. Well, high fructose corn syrup is filled with empty calories that will increase your belly fat and is actually WORSE than plain sugar. High fructose corn syrup also increases your risk of Type-2 diabetes, and can elevate bad cholesterol levels.

    Low Sugar Alternatives

    Ok, but what about the sugar-free or low-sugar varieties they sell as an alternative. True, some may not contain sugar only to have it replaced with artificial sweeteners, so now you have to worry about the harmful chemicals that are in theses artificial sweeteners.

    One of the problems with artificial sweeteners is that they can have people consuming more calories and gain more weight with frequent use. A Yale University study in 2010 showed these artificial sweeteners can actually enhance human appetite. Trust me on this one, artificial chemicals and sweeteners are the last thing you want in your body!


    How about caffeine? Many may be wondering why I am listing caffeine here.

    We all know that caffeine is great for stimulating the central nervous system and giving people that kick they need. So if you are an avid coffee drinker, chances are that you probably already have that addiction to caffeine so adding it to these energy drinks is only going to lessen the effects of caffeine.

    Getting caffeine from a natural source like white, green, or oolong teas will also give you antioxidant benefits compared to getting it from a carbonated chemical cocktail.

    Taurine and B-vitamins

    How about taurine and the B-vitamins in these energy drinks? Taurine can actually be found in many protein sources so having more of it is not needed. The truth about the B-vitamins in the drinks is that they will most likely end up in the toilet the next time you go to the bathroom. Vitamins are best absorbed by the body when they are obtained naturally from real food sources not from artificially added power drinks. Our bodies just don’t absorb fake vitamin sources as well as they do from food.


    So, are energy drinks bad? Well if you haven’t noticed yet I am not a big fan of these energy drinks. An increase in weight gain and many other health problems can all occur from frequent use.  A nice alternative to these drinks could be adding lemon to water. I also included a video of other alternatives at the top of this post.

    Again this article is just my opinion about these energy drinks as I feel many people are wrongly believing that they are doing some good for themselves when in turn they may be doing just the opposite.

    The post Are Energy Drinks Bad For Your Health? appeared first on Exercise and Nutrition Tips.

  • 14 Feb 2016

    Are You Missing Out On The Benefits of Spinning?

    The Benefits of Spinning

    Spinning classes have become one of the most popular classes around, so if you haven’t tried one yet then it is time for you to start getting the benefits of spinning. Even if you do just one spinning workout a week you can still improve your cardiovascular fitness as well as burn off some fat. In this post I will present an overview of the many benefits of spinning and why it may be time for you to take spinning classes.

    1 – Improved Cardiovascular Fitness

    A spinning workout is a challenging cardiovascular exercise that strengthens your lungs, heart, and vascular system. This allows your body to pump oxygenated blood throughout at a quicker rate and also process this blood more efficiently into energy. The final result is an improved endurance and an increase in energy which allows you to do your spin bike workout longer along with a greater intensity.

    2 – Greater Fat Burning 

    In an average 45 minute spinning class you can easily blast through over 500 calories. This is one of the major benefits of spinning classes for those looking to lose weight. Just image doing a couple spinning classes a week and what the improvement in your fitness and health can be.

    3 – Easy On Your Joints

    An overlooked benefit of doing a cycling class is how it will present little stress on your joints. The motion in a spinning workout has no impact on your hips, knees, and ankles This will lower the risk of causing an injury to your joints, muscle tears, muscle sprains, joint pain, and more.

    4 – Upbeat Atmosphere

    If you find yourself struggling to get motivated to workout alone, spinning classes will make for a great choice to get you motivated. The high powered music, vibrant atmosphere, and encouragement from others taking the class all come together to create an exercise class that pushes you to perform at your peak but also have fun doing it.

    5 – Low Risk of Injury

    As mentioned before, spinning classes are easy on the joints and is very low risk for an injury to your muscles. The use of a spin bike gives your body extra support when needed which is something that isn’t usually found in other exercise programs. This support can keep your back, knees, ankles, and shoulders injury free unlike the risks in many other classes.

    6 – Improved Leg and Core Strength

    The benefits of spinning workouts aren’t just limited to improved cardiovascular fitness. It can also help strengthen the core and leg muscles. Cycling with a high tension or at a high intensity will engage all these muscle groups which can help improve your strength in these muscles.

    7 – All Fitness Levels Can Spin

    Another one of the spinning class benefits is the fact that anyone at any fitness level can do it. It doesn’t matter if you are a newbie to the world of fitness or are a high level fitness enthusiast, a spinning workout can be had by all.


    There are many benefits of spinning that can have you improving on your health and fitness. So if you have never tried a spinning workout then it is time to find out when the next cycling class is and start enjoying the benefits.

    The post Are You Missing Out On The Benefits of Spinning? appeared first on Exercise and Nutrition Tips.

  • 5 Feb 2016

    Breville Compact Juicer: Breville BJE200 XL Juicer Review

    Breville Compact Juicer Review

    breville compact juicerThe Breville BJE200 XL is a heavy duty and compact juice fountain with a centered knife blade assembly. The Breville bje200 will make for a beautiful, high quality addition to your kitchen and just might be that piece of hardware that can have you enjoying healthier times in your kitchen. This fantastic Breville compact juicer will give you the the ability to make healthier, smoother juices quickly.


    When it come to performance, the first thing you will notice is the power of this juicer. The motor shows great power so make sure that lid is on or you may have a mango and orange kitchen! Actually what this means is that even the toughest fruits and vegetables will end up being a smooth juice drink. With that being said, you also have the option to create as much pulp as you like. Even with this juicing power, the Breville bje200 is quick and easy to clean. There is no need for a dishwasher as you can simply remove all the parts that are relevant and clean them.

    This premium product has shown to stand the test of time and can be used over and over again. This investment in this juicer will give the the ability to use for many years to come.I have read some other reviews and noticed that many are also using the product over and over without any problems.


    The Breville Bje200 is constructed with a die-cast construction which is built to give you quality and performance. you just might say this could be the Ferrari of juicers as it comes with some added features that makes this juicer even more appealing. One of the features is a second disc that can be used to puree soft fruits giving you smoothies that will contain 100% fruit. Also, the stabilizing knife will help keep everything right in place and ensures your drink will come out even better.

    Why You Need a Juicer:

    If you are wondering why you should get a juicer the simple answer is that it is a great way to get large amounts of nutrition into your diet especially if you find it hard to eat fruits and vegetables. A big mistake people make is avoiding juicing because they feel it is to much trouble to make. This can be a big mistake if you want to be healthier as fruits and vegetables contain large amounts of crucial vitamins and minerals and other health benefits. Some of these benefits can be such things as losing weight, an increase in your energy and alertness, and even put you in a better mood especially when you know you are doing something healthy for your body.

    If you know someone that has been using a juicer I am sure they will be telling you that it makes them feel great and may tell you about all the health benefits they feel they are getting from juicing. This is exactly what you could be experiencing on a daily basis when you improve your overall health with juicing.

    Here are a few Pro’s and Con’s on the Breville BJE200 XL Juicer


    • Powerful Motor
    • Easy to Clean
    • Compact Size
    • Spout fits nice into opening so there is no splash


    • Only has 1 speed
    • Juice dispensing hole may be tough to clean


    I feel the that if you are looking to get a juicer then the Breville BJE200 XL would make a great addition to any kitchen for healthier living. It is so important to eat healthy fruits and vegetables and this is a great way to meet your daily requirements. Just make sure you clean the Breville compact juicer when done and you should get many years of healthy juicing.


    The post Breville Compact Juicer: Breville BJE200 XL Juicer Review appeared first on Exercise and Nutrition Tips.


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