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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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  • 17 Sep 2016

    5 Fat Loss Mistakes That May Be Stopping Your Results

    5 Fat Loss Mistakes You May Be Making

    fat loss mistakesWhen it comes to weight loss, if you are making these fat loss mistakes, you may never get the results you have been so badly wanting. The desire to lose weight fast have many setting themselves up for failure.

    Here are 5 common fat loss mistakes that will stop you from getting results.

    1. Not Taking In Enough Calories.

    It is well known that in order to lose weight, you should reduce calories. This does not mean you should starve yourself. Your body will go into starvation mode and hold on to stored fat for energy when you don take in enough calories. Your best method would be to to cut back 250 to 500 calories a day.

    2. Spot Reducing.

    If you are holding fat in a specific area, you won’t be able to eliminate the fat in that area only. You need to lose weight through your body as a whole. Doing specific exercises in hope of toning that area and burning the fat off will not work. You can work specific muscles but to burn fat, it has to be an overall body process.

    3. Overdoing Cardio

    Doing a ton of cardio may have cardiovascular benefits but when it comes to burning fat, it may not be the best way. This may sound wrong but there is some reason for this. When you perform long bouts of cardio day after day, you will start to lose muscle, especially when you have a calorie deficit. You can replace a few of those cardio sessions with weight training. Weight training can also have you burning fat and can help raise your metabolism.

    The type of cardio performed also can be a factor. Low intensity, long duration is not the best for fat loss. Keeping your metabolism running high is the key to fat loss. You wont accomplish this if you are walking on a treadmill and reading a book. A routine like this will have little effect on your metabolism and will slow right back down as soon as you are finished. However, HIIT which is alternating high intensity and low intensity bouts, will have your metabolism sky high for many hours after your workout.

    4. Eliminating Some Food Groups.

    Unless you know that you have an intolerance or allergy to a certain food or food group, you should not stop eating any food group. For instance, going gluten-free has become very trendy in hoping to lose fat. Unfortunately, after a month or two after eliminating gluten, many have found no success. Substituting gluten-containing foods like pizza, bread, bagels, and cereals with non gluten varieties may just be as bad. Guess what. Theses gluten-free varieties usually have the same amount of calories.

    Another once trendy diet was the no carb diet. This was quickly proven to be ineffective as it left many having no energy at all.

    Don’t fall for these traps. Instead, follow a well-balanced diet with lots of whole foods.

    5. Not Taking In Enough Fat.

    I know, this sounds wrong when it comes to trying to lose fat fat but not all fats are bad. The fact is, fat can be an important part of successful weight loss plan. The important thing is that you are eating the right kind of fat. Unsaturated fat from seeds, nuts, seeds, olives, oils, and avocados, are actually beneficial. It stabilizes your appetite, keeps your blood sugar levels controlled, and may also raise your resting metabolic rate. It is important to stay away from saturated fat that is found in refined baked goods, deep-fried and processed foods.

    Final Thoughts

    I hope that you find avoiding these 5 fat loss mistakes has you on track to seeing the results you have been wanting. What do you think? Comment below on how you may have improved your weight loss.

    The post 5 Fat Loss Mistakes That May Be Stopping Your Results appeared first on Exercise and Nutrition Tips.

  • 4 Sep 2016

    Aching Joints? Tips That Can Help You With Your Joint Pain

    Do You Have Aching Joints?

    aching jointsHaving aching joints is something that almost everyone will encounter at some point in their lifetime. We have now learned that there are steps you can take for joint pain relief. Whether it be from weightlifting, aerobic classes, repetitive work, or just everyday overuse, joint pain can effect your life in many ways. Additionally, this constant joint pain can lead to osteoarthritis and possibly rheumatoid arthritis.

    Learning how to control and manage joint pain can help raise your quality of life. Below are some methods that joint pain sufferers can try. Remember, this post is for informational purposes only,  a physician should always be consulted if you have questions about your situation.

    Let’s first take a look at the types and most common types of joint pain:

    Types of Joint Pain

    Bursitus – Inflammation or injury to the fluid sack located in the joint
    Tendonitis – Tendons around the joint become inflamed from micro injury, overuse, etc.
    Arthritis – Deterioration of the cartilage at the ends of bone causing a wearing away of the joint.

    Joint Pain Prevention

    Hot and Cold Therapy

    There are certain situations that heat or cold therapy may help relieve some joint pain but this should be decided by a doctor or physical therapist. If it is determined that using heat/cold therapy is appropriate for your aching joints, then it must be determined which temperature treatment should be used. Relief can come from such things as moist heat from a shower or bath, or dry heat from a heating pad. A bag of frozen vegetables wrapped in a towel or an ice pack can relieve pain and reduce any swelling. People who have poor circulation should not use cold packs.

    Protect the Joints

    If the stress of being overused in everyday activities such as work are the problem, a brace or splint can be used to take away from the joint being used. Many employers are equipped for these type of problems and can supply it to the employee but if not. a physician or therapist can supply the best one to use.


    Massage can provide a temporary relief to joint pain but doesn’t treat the root of the problem. A massage therapist can help improve blood flow to the area which can lead to a lessening of the joint pain. It is very important to remember that arthritic joints are almost always very sensitive so a therapist that is familiar with these types of pain would be the best choice.


    Exercise can play a major role in preventing joint pain but can also be a major cause of it. Doing low impact exercises such as swimming, walking, range-of-motion exercises, stretching, and proper warm up, are all things that can help joint mobility.

    Stretching is something people mainly focus on when they walk into the gym or start an exercise routine but getting the blood flowing is what you should be doing first. A light cardio movement will ensure the blood is going to all the muscles and prepare you for your workout. Stretching is best performed after the warm-up or at the end of your workout.

    Doing exercises without proper form can be very hard on your joints. Combine this with a constant of heavy lifting and you have a recipe to damage your joints.

    A personal trainer or physical therapist can plan an exercise program that will give you the most benefit without causing damage to your joints.


    The supplement world has changed in the last several years with more and more supplements being introduced to the market for all types of ailments. Making sure you get your Omega-3’s may help with inflammation. A new supplement that is all the rave in the bodybuilding world because of the promising feedback it has gotten is SNS Joint Support XT.

    Weight Loss

    The benefits to our health that results from being at a healthy weight are well known. This is also true for playing a part in keeping your joints healthy by keeping the stress off them. Research shows that women who lost 10 lbs reduced the chances of developing osteoarthritis in the knees. Also,these studies show that if osteoarthritis is already affecting one joint such as the hip or knee, losing weight can reduce the chance of it happening in the other hip or knee. A personal trainer or physical therapist can put you in the right direction to lose the necessary weight.

    Final Thoughts

    Joint pain can be painful and can stop or slow you down in many parts of your life. I myself have dealt with aching joints with over 20 years of weight training. I have had success with warming up properly, correct form on exercises, and supplementation.

    My personal recommendation – Click here to get SNS Joint Support XT

    aching joints

    The post Aching Joints? Tips That Can Help You With Your Joint Pain appeared first on Exercise and Nutrition Tips.

  • 27 Aug 2016

    Benefits of Using Fitness Trackers In Your Daily Routine

    Benefits of Using Fitness Trackers

    using fitness trackersIf you are looking to get healthier, using fitness trackers can be a great tool to help you reach your goals. Fitness trackers can help keep track of your activity level and send it right to your phone or tablet. This information is very helpful in helping you stay on track in your fitness regimen. Fitness trackers can give a person a sense of accountability and take some of the guesswork out of their fitness routine.

    Just What Are Some of The Benefits Of Fitness Trackers?

    Keeping Track of Your Progress

    This is one of the basic functions of the fitness device as it helps you stay on track of your fitness program. They can monitor everything from your quality of sleep, heart rate, calories burned, steps taken, and general physical activity. These devices are great for weight loss as you can check your progress and heart rate and make the necessary adjustments to assure more calorie burning. The smart way that theses trackers can display your information gives you an added benefit of what need to be done. The difficulty of knowing just how your fitness program is effecting you is made easier with fitness trackers.

    Self Motivation

    This is often a major problem for many people but when you can visually see your progress or how much further you may need to achieve your goal, it can be motivating.

    Employers have jumped on board providing staff with fitness trackers to help keep them motivated to stay fit. They will set target goals and give small rewards to those who achieve them. There always is a great deal of motivation when a group of people are pushing each other or even competing against each other.

    The display of your daily progress can be incentive enough for some people struggling with their weight. There is actually some psychological advantages to using a fitness tracker as people will usually work harder when they see they are making progress.

    You Can Personalize Your Routine

    Fitness trackers give you the ability to set your own goals. Being connected to your smartphone or tablet will give you the ability to personalize the device. These fitness trackers are also great for the person who just hates going to a gym. These devices can help you make sure that whatever activity you decide to do outside of a gym, it is working for you. You will be able to monitor your intensity levels and make the necessary adjustments if you need.

    A State of the Art Weight Loss Tool

    Fitness trackers can give people a better understanding of how they are performing in achieving such things as weight loss. A check of your heart rate can give you a better understanding on how you may need to up the intensity of your fitness program. Keeping track of your calories burned and calories consumed will have you on the right path to losing weight.

    Functional and Fashionable

    Even though this may not be a benefit to your health, a fitness tracker is also something that is actually fashionable. It is as easy as wearing a watch which also means you can wear it just about anywhere you go. Fitness trackers come in different colors, sizes, and shapes and can easily be matched to your style.

    Different Types Of Fitness Trackers

    Daily Trackers

    Daily trackers are a great way to measure such things as:

    • Stairs  climbed
    • Steps taken
    • Calories burned
    • Length of Exercise
    • Activity minutes
    • Sleep time

    Check out great daily fitness trackers here!

    Training Trackers

    Training Trackers have the same features as above plus:

    • Heart rate
    • Miles traveled
    • Speed, pace route
    • Breathing patterns

    Check out great training fitness trackers here!


    Whether it is for weight loss or just trying to get healthier, we often need all the help we can get to stay and keep motivated. Whatever your goal is, using fitness trackers can be a great tool to help you reach your goal.





    The post Benefits of Using Fitness Trackers In Your Daily Routine appeared first on Exercise and Nutrition Tips.

  • 14 Aug 2016

    Dietary Fat: Do You Know The Different Types of Fat?


    Dietary Fat: Know The 4 Types of Fats

    types of dietary fatsEliminating dietary fat is one of the first things people think of when looking to eat healthier, but it is important to know the different types of dietary fats. The truth is, with the exception of trans fats, dietary fats are needed for good health and should be consumed regularly. I have written this post to give you a better understanding of the four main dietary fats and just what they are.

    Saturated Fats

    The most vilified of the four is saturated fats as many sources claim that it leads to heart disease, clogged arteries, and more. The truth is however, saturated fats are needed for good health and without them your body would not function correctly. The role saturated fats play include:

    • Strengthening your bones
    • Protecting against heart disease
    • Stronger immune system
    • Stronger vital organs
    • Strengthening of your nervous system.

    Excellent sources of saturated fats include dairy, red meat, and butter. If you are a vegetarian you can get saturated fats from nuts, avocado, and coconut. The key of course is moderation as you do need to watch calorie intake.

    Monounsaturated Fats

    Monounsaturated fats helps keep your body protected from many ailments and helps keep your blood healthy. The list below will highlight some of the main functions monosaturated fats have in your body:

    • Increased HDL blood levels ( this helps clear LDL cholesterol from your arteries)
    • Improved blood glucose regulation
    • Protection against cancer
    • Increased fat burning
    • Reducing LDL cholesterol blood levels (causes a restriction of blood flow)
    • Protection against inflammation.

    Monounsaturated fats can be found in avocados, most nuts and seeds, olive oil, and almost all plant based foods.

    Polyunsaturated Fats

    Polyunsaturated fats can be separated into two main types: omega 3 essential fatty acids (EFAs) and omega 6 essential fatty acids (EFAs).

    The benefits of polyunsaturated fats include:

    • Cancer protection
    • Brain boosting
    • Better Vision
    • Better skin
    • Stronger bones
    • Protection from heart disease

    Some great sources of omega 3 EFAs are dairy products, cold water fish (such as anchovies and salmon), and flaxseed oil. Some great food sources of omega 6 EFAs include sunflower seed oil and most types of nuts.

    Trans Fats

    Unlike the three dietary fats that I have already mentioned, trans fats can be damaging to your body and are not required by your body. Trans fats are man-made, artificial types of fat which many food manufacturers use to keep their product on the shelves longer without going bad.

    There are many negative symptoms including:

    • Increased cancer risk
    • Increased Alzheimer’s risk
    • Increased risk of heart disease.

    Trans fats are also found in many processed foods such as cookies, fries,  frozen foods and pizzas. Therefore, it is important to limit or avoid consuming these foods and try to put your focus on fresh, natural ingredient products so you can avoid all the health risks that trans fats have.


    I hope my post has helped you learn more about dietary fat. It is important to know the different types and their importance to your health. So if you haven’t started already, get rid of the trans fats foods and eat the more healthier fats to get all the health benefits they have.

    This post is for informational purposes only, always consult your physician about any health concerns.

    The post Dietary Fat: Do You Know The Different Types of Fat? appeared first on Exercise and Nutrition Tips.

  • 31 Jul 2016

    Plant Based Cookbook: Forks Over Knives Review

    The Forks Over Knives Plant Based Cookbook Review

    plant based cookbookIf you have been looking to change your diet and get healthier, the “Forks Over Knives” plant based cookbook maybe just what you need. Many people have become interested in more of a plant based diet so I decided to do a review of one of the top cookbooks on the subject.

    About The Forks Over Knives Cookbook

    First, as a disclaimer, this review is for informational purposes only and you should consult your physician before trying any diet or program. That being said, inside the cookbook you will find over 300 recipes on plant based eating. In fact, there are enough recipes in the cookbook to eat something different for the entire year if you really wanted to.

    The main thing about plant based eating is you will be getting all your protein from sources other than meat. This is something many people have become interested in because it leaves out many of the synthetic and processed foods which are in today’s diet. True, protein from meat is a good way to build muscles, but it is also higher in fat. Although fat is needed in our diets, it does have 9 calories per gram compared to 4 calories per gram contained in other food groups.

    When your diet is more plant based, you will immediately eliminate a lot of calories, this in turn can lead to weight loss. There are also other benefits to having a plant based diet. Of course when you eat a plant based diet you will be getting all the vitamins and minerals your body needs to help keep you healthy.

    Other Benefits Of A Plant Based Diet

    Are you aware that eating more vitamin B6 can help improve your mood by increasing serotonin in your brain. Did you know that consuming enough magnesium and zinc can help to produce more testosterone to help you burn fat? It is crucial that our bodies get this stuff and with today’s lifestyle, many do not.

    But wait, there’s even more! Consuming a diet that is plant based is also faster to prepare because there isn’t a need to do a lot of cooking. Also, there is no threat of getting salmonella from this kind of diet and in the long run it ends up being cheaper.

    What this all means is is that this plant based cookbook is going to help you eat cleaner and healthier and help you actually stick to a diet when you start to feel better. With all the nutrients and fiber you will need you should start to see the pounds come off. If you are a meat eater, I am not saying to completely eliminate meat but just start by cutting back and see how it goes.

    Final Thoughts

    While this book is an awesome way to get lots of healthy plant based recipes, I feel for any diet to really work, especially if you are not one to give up meat, you should not completely give up meat. Going all out on any diet is usually a recipe for failure, so it is best to slowly incorporate these recipes into your diet. You may surprise yourself and find you can live with less meat.

    The plant based cookbook “Forks Over Knives” should be in everyone’s kitchen. The instruction are clear and if you still are on the fence about a plant based diet, try a few recipes, I am sure you will be adding them to your diet.


    The post Plant Based Cookbook: Forks Over Knives Review appeared first on Exercise and Nutrition Tips.

  • 24 Jul 2016

    5 Core Strengthening Exercises You Can Do At Home

    5 Core Strengthening Exercises

    core strengthening exercisesA strong core is important to our daily function and these five core strengthening exercises can really improve the way you function. In this post I’ll be giving you five bodyweight exercises that will strengthen your core and can be done right at home.

    1 -Plank

    The plank may look like a simple exercise but it can greatly improve the strength of your core. To do the plank, follow the steps below:

    • While kneeling down, place your forearms on the ground.
    • Bring your knees of the ground supporting your bodyweight on your forearms and toes.
    • Straighten your back and tighten your core muscles.
    • This position should be held for as long as you can.

    Here Is A Video Demonstration ON How To Do The Plank

    2- Side Plank

    The side plank is similar to the regular plank with the exception being more emphasis on the oblique muscles on the side of your core. To do the side plank, follow the steps below:

    • Start by laying on the left side of your body.
    • Put your right arm by your side and place your left forearm on the ground.
    • Slowly bring your hips off the ground and support your bodyweight on your left forearm and feet while tightening your core.
    • You should hold this position for as long as you can.
    • Repeat the same process on the right side.

    Here Is A Video Demonstration ON How To Do The Side Plank


    The V-Up is a great ab exercise that is challenging and very effective for stronger abs. To do the V-Up, follow the steps below:

    • Laying down on your back, straighten your arms out above your head and your legs out in front of you.
    • Keeping your core tight, simultaneously raise your arms and legs off the ground, and form a v-shape by meeting in the middle.
    • Slowly lower your arms and legs back down to the starting position.
    • Repeat the steps 2-3 for as many reps as you can do.

    Here Is A Video Demonstration On How To Do The V-Up


    This great exercise for your lower back, the superman replicates superman in mid-flight. To do the superman, follow the steps below:

    • Lay down on flay on your stomach with your arms out above your head and you legs straight out.
    • Slowly raise up your left leg and right arm a few inches off the ground, holding this position for 5 seconds.
    • Slowly lower your left leg and right arm back down to the ground.
    • At a slow pace, raise your left leg and right arm a few inches off the ground, holding this position for 5 seconds.
    • Slowly lower your right leg and left arm back down to the ground.
    • Repeat the steps 2-5 for as many reps as you can do.

    Here Is A Video Demonstration On How To Do The Superman

    5- Glute Bridge

    The glute bridge is also a great exercise for your lower back that will also give your glutes a workout. To do the glute bridge, follow the steps below:

    • Lay down on your back keeping your legs bent, place your arms out to your side and bring your feet as close to your butt as you can.
    • While tightening your core muscles, straighten your lower back by raising up, flex your glutes, and holding the position for 5 seconds
    • Slowly bring your back down to the starting position.
    • Repeat the steps 2-3 for as many reps as you can do.

    Here Ia A Video Demonstration Of How To Do The Glute Bridge


    Doing these five core strengthening exercises you can help improve everyday function in your life. Simply doing these exercises 2-3 times a week, making sure there is a break in between, can have you getting the benefits of better posture, better balance, and just better overall performance in your daily routine.

    The post 5 Core Strengthening Exercises You Can Do At Home appeared first on Exercise and Nutrition Tips.

  • 16 Jul 2016

    5 Accessories For Walkers For Better Results

    5 Top Accessories For Walkers

    accessories for walkersWalking is a great exercise to get in better health and in this post I have listed five of the top accessories for walkers.

    Walking can be a very beneficial to having better health. It is important to find ways to enhance your walking experience.  You want to keep yourself motivated and get the maximum benefit from it. If you love walking, why not find more ways to burn even more calories. Here is a list of 5 accessories for walkers that can have you getting the most out of your walking routine.

    1 – High Quality Walking Shoes

    One of the most important accessories you can have for walking is a great pair of walking shoes. First, and most importantly, is giving your foot the support it needs. Doing this can help protect against ankle sprains, blisters, any other walking injuries. Second, a good pair of walking shoes will give you the necessary grip needed when walking on difficult terrain. Finally, a high quality walking shoe should provide you cushion and plenty of ventilation which will give you the maximum amount of comfort you need.

    2 – Hydration Pack

    If your walking routine consists of medium to long distances, a hydration pack would make for a great accessory. A hydration pack will allow you to conveniently carry all the water you will need. This will help you to to stay hydrated and this can all be done while being hands free.

    3 – Nordic Poles

    Nordic poles are a great way to take it up a notch. There are a number of positive benefits to using Nordic poles. First, you will be able to engage your upper body which in turn will have you using more muscle groups. Second, they can increase the amount of calories you burn by having more muscle groups involved in walking. Finally, using the Nordic poles can take away the pressure in your hips, ankles, and knees. This is very important, especially when walking on uneven terrain.

    4 – Music

    A good playlist can take you into another world. Walking while listening to music can be a great motivator for your walking routine. Just put on some music that you enjoy and you can be walking your way to better health. With the latest music players containing thousand upon thousand songs, you will never not have your music to push you. The new bluetooth wireless headphones that are out also are a great addition.

    5 – Sun Protection

    One last thing you should always consider when walking is the need for sun protection. Being exposed to UV rays for a prolong amount of time can cause damage to your skin and eyes. By applying sunscreen and wearing sunglasses with UV protection, you can be sure to have your eyes and skin safe from damaging UV rays.


    If you have taken the steps to get healthier by walking, these 5 accessories can be very helpful and should be considered. Not only will they help you get the most out of your walking routine, they will also protect you against injury, UV damage, and dehydration.

    Here is a video about the benefits of using Nordic Poles.

    Do you walk for better health? A must have for myself is music, do you have an accessory when walking that benefits you? Leave a comment below and have a great walk!

    The post 5 Accessories For Walkers For Better Results appeared first on Exercise and Nutrition Tips.

  • 4 Jul 2016

    BOSU Balance Trainer: 5 Exercises To Strengthen Your Core

    Core Training With The BOSU Balance Trainer

    BOSU balance trainerThe BOSU balance trainer ball, also known as the exercise half ball, is a great piece of fitness equipment to use to work the core muscles. Whatever exercise you do on the BOSU ball will have you engaging your core muscles in an attempt to balance yourself. Even though your core muscle get work when using the BOSU, there are exercises that will target them even more effectively. In this post I will discuss five great exercises to work your core muscles using the BOSU balance trainer.

    1) BOSU Crunches

    I will start with one of the most basic exercises, crunches. Performing crunches on the BOSU will give your abs a workout with an adding level of difficulty because you have to balance yourself.

    To do the BOSU crunches, sit on the BOSU ball and put a bend to your knees. Proceed to lie back with your back arched across the ball and place your hands to the side of your head. At a slow pace, lift up using your abs and then return to the starting position. Perform as many crunches as your abs can handle.

    >>> Here Is A Video Demonstration Of BOSU Crunches <<<

    2) BOSU Planks

    The plank exercise is a great way to strengthen your core muscles without the worrying of hurting your back. Using the BOSU for this exercise makes it more challenging as you will have the added task of balancing yourself while doing the exercise.

    To do BOSU planks, place the BOSU in front of you and kneel down with your forearms on it. Bringing your knees off the ground, balance yourself on your forearms and toes while keeping the core tight, hold the position. If you would like to add even more difficulty to this exercise all you have to do is roll the BOSU side to side. Hold the plank for as long as you can and try to increase your time each week.

    >>> Here Is A Video On How To Do The BOSU Planks <<<

    3) BOSU Reverse Planks

    Reverse planks are similar to doing the regular plank except their is more emphasis on lower back strength. Doing this exercise on the exercise half ball makes it more challenging because you will be balancing yourself without having the ability to see the BOSU ball.

    To do the BOSU reverse planks, sit on the BOSU and place your hands to your side. While slowly lifting your hips, keep in line your neck, spine and legs, and tighten your core. Try to hold the position for as long as you can and attempt to increase your time each week.

    >>> Here Is A Video Of BOSU Reverse Planks <<<

    4) BOSU Side Planks

    Side planks are a great exercise to strengthen your oblique muscles. Using the BOSU for this exercise adds an extra level of difficulty as you will have to balance yourself at a difficult angle and keep your core tight.

    To do the BOSU side planks, lie on your side with your legs out straight. Put your forearm on the exercise half ball, raise your hips and balance on your forearms and feet. Try to hold the position for as long as you can and increase your time each week. Once you have finished your plank on one side, flip over and do the other side.

    >>> Here Is A Video On How To Do The BOSU Side Planks <<<

    5) BOSU V-Up Hold

    The most challenging exercise out of these five is the BOSU V-Up Hold. It requires a lot of core strength and balance. To do the BOSU V-Up Hold, sit on the BOSU with your legs straight out, hands on the BOSU and your toes pointed up. Lean back slightly and raise your legs. When you have your balance, take your hands off the BOSU and stretch your arms out to the side. To add difficulty, clap your hands over your head and then bring them back to your side. Each week try to increase your time you can hold this exercise.

    >>> Here Is A Video On How To Do The BOSU V-Up Hold <<<


    There are many benefits to having a strong set of core muscles. It can improve your posture, lessen your chance of getting injured, and increase your mobility. If you consistently perform the BOSU balance trainer core exercises I have listed, you will most certainly start getting the benefits. So if you find your core being a weak spot, grab a BOSU ball and start strengthening your core muscles now.

    Do You Use The BOSU Balance Trainer?

    Comment below how you may use the BOSU balance trainer and how it has improved your fitness and health.

    The post BOSU Balance Trainer: 5 Exercises To Strengthen Your Core appeared first on Exercise and Nutrition Tips.

  • 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.


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