Friday 11/24/2017 : The leading source for health, fitness, weight loss, nutrition and anti aging health and wellness information



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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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  • 12 Nov 2017

    Better Concentration: 7 Foods That May Increase Focus And Concentration

    7 Foods For Better Concentration and Focus

    better concentration We all can use better concentration, especially when having to do some important tasks, but do you know there are certain foods that may help you improve your focus?

    Many individuals may find it hard to try and focus or concentrate for extended periods of time, or sometimes to even start. There are certain techniques, like meditation and yoga, that can actually help you de-stress and have a better sense of well-being and focus. Along with these techniques, there are certain foods that can help increase focus and concentration levels. Check out these foods below.

    1- Bananas

    Bananas are a very easy and convenient treat to take in, also great for those people on the go. Research studies have shown that trainees that take in bananas before an exam executed much better than those who did not. Bananas contain high levels of potassium, a necessary mind chemical.

    Potassium helps aid your mind and nerve cells in top working order. Integrate this with other foods detailed below and you should never be short of focus or concentration once again.

    2 – Dark Chocolate

    Good quality dark chocolate has several crucial health benefits in addition to improving focus and concentration. Studies have shown that dark delicious chocolate can enhance serotonin and endorphin levels, both of which could assist our mind to function much better.

    In addition, dark delicious chocolate also includes anti-oxidants and a number of important nutrients such as potassium. However, excessive chocolate can rapidly raise the calories taken in, which eventually could minimize the positive impacts it could have.

    3 – Berries and Tomatoes

    Berries and tomatoes are high in antioxidants, specifically, vitamins A, C and also E. These foods aid to preserve enough blood circulation to the mind, which is important to maintain the mind working, as it should. Without proper blood circulation, the mind will have a hard time to focus. Furthermore, these foods also have anti-inflammatory properties, so likewise will also assist to safeguard the brain cells.

    4 – Salmon 

    Salmon and most fish have omega-3, which has actually been continually revealed to enhance mind function and also improve concentration. By impacting our cognitive process, we could think clearer and therefore boost our focus. These foods additionally have anti-inflammatory properties, which helps protect the brain cells and also keep them functioning effectively.

    5 – Green Tea

    When you feel like you require a caffeine hit, most individuals grab for the coffee. By the time, you add sugar and also milk, the calories can soon build which will limit the positive impact. As an alternative, try green tea instead.

    Not only is it much better for your waistline, it also contains caffeine, which will certainly assist with your concentration and focus. In addition, green tea is rich in anti-oxidants, which assists in brain cell protection.

    6 – Nuts

    Nuts are high in vitamin B6, which has been scientifically studied to be advantageous to our cognitive process. Vitamin B6 may directly affect our memory and also concentration levels, so increasing our intake of B6 could impact our focus and concentration levels.

    Research has likewise suggested that aside from improving our focus and concentration, vitamin B6 might have a crucial duty in protecting us from conditions such as Dementia and Alzheimer’s.

    7 – Water

    Such an easy suggestion, however water is extremely effective. A big percent of our bodies are comprised of water so it is maybe no surprise that we can struggle to operate if we do not take in a sufficient amount of water.

    Dehydration can happen fairly swiftly and one of the first things to be effected is the brain. Without sufficient water, it could be tough to think properly and psychological exhaustion could promptly set in.


    If you generally eat processed food or junk food, you may discover yourself fighting with focus and concentration. There are many other things that can attribute to us just not being able to focus as well as we could. Try adding these foods listed above for better concentration and focus and watch your ability to tackle important tasks improve.

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  • 5 Nov 2017

    Group Fitness Training: The Good and Bad of Group Classes

    Advantages and Disadvantages of Group Fitness Training

    Group fitness training has come to be very popular recently, and while it has many positive elements, it is not always appropriate for everybody.

    Therefore, if you are considering enlisting in fitness classes, it would certainly be a good idea for you to think about the different benefits and drawbacks below.


    1. Group Fitness Training Is Varied And Fun

    Group fitness training tends to be varied. It is unlikely that you will be doing the exact same exercises over and over again, which makes it a great deal of fun. Additionally, fitness instructors all have the tendency to have a different teaching method, so, if you try different courses by various instructors, you will be contributing to your training variety.

    2. The Motivational Aspect

    Some people may find group fitness training to be exceptionally motivating. Group fitness classes are superb for motivating you to work out on those days especially that you just aren’t into doing it.

    This is because of such things as energetic trainers, music that is fast-paced and electrifying, and the support you give and also receive from other members of the class. If you have a fitness tracker to monitor our fitness, a group class will have it buzzing. If you are the kind of individual who has a tough time remaining inspired as well as staying with goals, group fitness training could be just what you need.

    3. The Liability Component

    While missing an exercise that you would typically perform by yourself might have little to no repercussions, this is not the instance with group fitness training. If you make plans to attend training with your pals, they will certainly be dissatisfied in you make an excuse for not not going.

    Certain, everyone gets sick or injured from time to time, which certainly warrants you missing a class. Nonetheless, being lazy isn’t, and your friends and also peers will certainly hold you accountable for your failing to show up to class.

    This improves the chances of you keeping on track as well as reaching your fitness goals. If you are the type of person that finds it easy to slack off unless held accontable, group fitness training might be the ideal workout for you.



    1. Lack Of Attention To Your Performance

    Classes have the tendency to be fairly huge. For that reason, teachers may battle to scrutinize everyone’s performance and also fix them when needed. It is very important that you are doing the movements correctly, or you may hurt yourself.

    Having stated this, however, skilled teachers have the ability to provide you with verbal instructions and show you how the exercises should be done, if they observe you are doing them incorrectly. It is hard to do a workout properly if you have never done it before.

    If you want to play it safe, especially when you are still a newbie to group fitness training, you could partake in classes with smaller groups. In this way, you can rest assured that you will certainly be getting all of the focus and the feedback you have to find out exercises properly.

    2. Courses Are Not Particularly Designed For You

    Although group fitness training possesses several positive elements, you might discover that it does not bring about results in your specific objectives. Fitness classes are created for the masses, so they might not be appropriate for your certain weaknesses or needs.

    3. The Risk Of Training Too Intensely

    Group fitness training motivates you to exercise as tough as you perhaps can. While this is definitely very valuable if you have trouble motivating on your own, it may trigger some individuals to experience fatigue (which would stop them from most likely to their next session) or even muscle strains.


    Group fitness training is a great way to get healthier and keep yourself on track in reaching your health and fitness goals. It is a great way to bond with others that may have similar goals and interests as you.

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  • 9 Oct 2017

    Plank Exercises: How The Plank Exercise Can Change Your Body

    The Benefits Of Doing Plank Exercises

    Plank Exercise If you are not doing plank exercises in your fitness routine, you are missing out on one of the best ways to improve your core conditioning.

    With all the complex exercise routines that are out there, it can be tough to find one that isn’t time consuming, uses equipment, or isn’t too complicated. Ideally, it is important to do exercises that will focus on improving your aesthetics and performance goals.

    When it comes to exercises that are beneficial to you, the plank exercise is one of the best. They are an efficient and effective total body exercise that can be done almost anywhere. Also, the plank can have a great impact on your body no matter how fit you are.

    Doing the plank exercise is often looked at as an ab exercise only. True, it will impact your abs, but it will also work other muscles. When you do a plank correctly, it will have tension throughout your whole body, thus using more than just your core. All the major core muscles are engaged with a plank which will give you better overall core conditioning.

    Here is a list of the most important muscle groups that you will engage by doing planks and how it can improve your functioning:

    Transverse Abdominis

    This muscle group will be responsible for helping you with the lifting of weight.

    Oblique Muscles

    This muscle group is responsible for side-bending and for stable waist-twisting.

    Rectus Adbominis

    This is the muscle group that will give the appearance of having a six-pack. On top of that, it can help improve such things as jumping.


    This muscle group will support your back and give you a well-shaped, strong, backside.

    Here Are Some Of The Main Benefits From Doing Planks:

    The plank is a great exercise that will help prevent injury to your back by strengthening the area without having to put a lot of pressure on your spine or hips.

    The American Council on Exercise states that doing plank exercises not only strengthens your entire back, but also can lead to a reduction in back pain.

    You may also notice that you have an improvement to your posture from doing this exercise. This is extremely important, since many people sit all day and end up with poor posture.

    The plank strengthens the abdomen which can have an effect on the condition of your neck, shoulders, back, and chest.

    The plank may also boost your metabolism. This exercise uses many muscle groups to perform so you will be burning calories, even at rest. This may also mean that doing planks can be a much more effective exercise for weight loss compared to such exercises as sit-ups or crunches.

    The plank can be effective in increasing your flexibility as this exercise stretches all of your posterior muscle groups.

    You will experience a reduction in stress and tension. This is because the plank exercise will stretch out muscle groups that are involved with stress and tension in your body, have an effect on your nerves, and can improve your mood. If you sit all day you will find a build up of tension in your muscles. However, doing planks is a great way to relieve those tensed muscles.


    If you are not doing planks in your exercise routine, now is a great time to start. The great thing about doing planks is it is not time consuming and can be done just about anywhere. Click here if you would like a video demonstration on planks and other core exercises.


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  • 23 Sep 2017

    Using Aromatherapy For Better Health and Wellness: Is It a Myth?

    Using Aromatherapy For Better Health and Wellness

    using aromatherapy Do you believe in using aromatherapy for better health and wellness? In today’s world, there are many approaches to obtaining better health and wellness, and the use of aromatherapy is one of them. This method of holistic treatment can be traced all the way back to the early days in the countries of the Far East, China, and ancient Europe. The idea of aromatherapy is to treat the body with a holistic approach by using essential oils from various plants and herbs.

    To obtain these oils, there is a specific process of extraction by distillation from several different parts of specific plants. and combined with diluters such as almiond oil, coconut oil, or others. It will often take a large amount of plant parts to create these oils. The reason for this is because the oil content in most of these plants is extremely low, so it takes a large amount of the plant to yield smaller amounts of essential oil. Here is a good example of this. It takes 440 pounds of fresh lavender flowers to produce just 2.5 pounds of essential lavender oil.

    These oils, for many years, have been very popular in different regions of the world. The aromatic plants that are used to make up these essential oils have always been well known. It wasn’t until the early 90’s that the term “aromatherapy” gave these oils an identification of use.

    The use of these plants can alter the atmosphere, present a feeling of goodness, and even change one’s mood.

    It is true that some artificial scents can also do what the natural scents of these plants can do. However, the small difference is within the natural fragrance of essential oils that will give us a wonderful feeling naturally.

    Aroma Therapy and the Medical World

    Some people have claimed that essential oils can cure certain diseases or help with some ailments. These claims have yet to be supported by any scientific evidence, but that doesn’t mean it may not help you. Because of the lack of scientific proof, many natural health experts will only consider using aromatherapy as a complimentary therapy only.

    Aromatherapy is considered conventional medicine so there is no research or study that will lead to any certification or standardization. This type of herbal science can be used in such things as enhancing the beauty of the skin and hair, and also in influencing one’s feelings and mood.

    Also, there are many people who believe its medicinal properties may help with their ailments. The wholesome benefit for the mind, body, and the spirit, is a great use of this therapy.


    So, is aromatherapy a myth or not? I guess since it has been around for years and years, there must be some leverage to having some effect.

    The jury may still be out whether it works or not but I am a firm believer in forming your own opinion over anything else. It is amazing what can happen when you truly believe in something.

    If you use aromatherapy and feel great doing it, why should anything tell you any different.

    What do you think? Have you been using aromatherapy for better health and feel better doing so?

    Feel free to leave a comment and thanks for reading!



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  • 26 Aug 2017

    5 Protein Sources To Help With Weight Loss Success

    5 Protein Sources To Help With Weight Loss

    protein sources Protein is an essential part of any weight loss plan so in this article I will be giving you 5 protein sources to help with weight loss.

    Protein helps curb cravings, regulate blood sugar, and can even make you feel fuller longer. Also, it can help repair muscles when you are working out.

    It is important to take in the right foods to ensure weight loss success. This also goes for protein sources as some may be loaded with fat. This will only set you back in your weight loss journey.

    Here are 5 great protein sources that will help with your weight loss goals:

    1 – Eggs

    Eggs are a great source of protein that can easily be added to any diet plan. For example, one medium size egg can contain as much as 6 grams of protein. Eggs can easily be eaten almost anytime of day. You can include it in your breakfast, have an egg salad, or just have plain old hard boiled eggs.

    2 – Fish and Seafood

    When it comes to protein sources from meat, true they contain a lot, but they also have much fat. Add in the sauce that is usually added onto a steak and you end up hurting your weight loss goals. Instead, try eating seafood and fish because they are also high in protein without the fat. They can make for a real flavorful and tasty meal also. eating healthy doesn’t have to be eating bland.

    3 – Tuna

    When it comes to eating healthy, many people just don’t want to put the time in to prepare a healthy meal. It could also be in this busy world, they just don’t have the time. Eating healthy should be a priority, but many just can’t. Tuna, can be one of those easy ways to get your protein in. Fact is, not only is tuna easy to prepare, it is a good protein source. Not to mention that tuna is very affordable. So with the convenience of tuna, time or money should not be an issue.

    4 – Lean Pork

    Lean chicken and fish are some of the best options you can have for your protein sources. However, what if you have a day when you are craving pork? When you do have these cravings, it is important to your weight loss efforts to indulge wisely. It is important to choose cooking methods that avoid any frying and choose a lean cut to cook with.

    5 – Nuts, Lentils, and Beans

    When thinking about protein sources, meat is often the first choice, but it doesn’t have to be. You could easily add lentils, beans and nuts,to your diet. The fact is, these are great sources of protein that you can easily add to your daily diet.


    These 5 easy protein sources can help you reach your weight loss goals. You can easily find ways to add some or all of these sources into your diet to get the protein you need. You can mix them together, have them alone, or prepare them with other foods to ensure you are getting the protein you need.

    If you are still in a need to find ways to get protein into your diet, you can try adding in a quality protein supplement. Click here to check out these great options!

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  • 13 Aug 2017

    Post Workout Nutrients You May Not Know Help With Recovery

    Post Workout Nutrients That Speed Recovery After A Workout

    Post workout nutrients Your workout isn’t over when you finish cooling down, because it is crucial to take in the proper post workout nutrients into your body for better recovery. One of the best and easiest way to recover after a workout is through good nutrition. Here is a list of ten great nutrients you may not know are good for your body after a workout.

    The Ten Best Post Workout Nutrients

    1 – Water

    It is extremely important to re-hydrate after a workout. You should already know the importance of staying hydrated during a workout, but do you know you should still be drinking after to help replenish the fluids that were lost. Drinking water post workout will also help bring your body temperature down.

    2- Dark Colored Fruits

    Dark colored fruits, like blueberries and cherries, contain nutrients that will help eliminate waste products that are produced during training.

    3 – Green Leafy Vegetables

    Eating super nutritious green leafy vegetables like broccoli and spinach can help prevent inflammation. These foods can also help metabolize your foods faster and won’t spike your blood sugar. Finally, these healthy vegetables also can help with keeping you hydrated.

    4- High Glycemic Starches and Fruits

    These foods will also help with re-hydration and help replenish energy to your muscles. They also have antioxidants which can aid in tissue recovery and repair. Some great foods to try are kiwi, pineapple, potatoes, or watermelon.

    5 – Fish

    Fish, like salmon or cod, can help reduce inflammation and help with protein synthesis. If you’re training in extreme conditions, such as extreme hot or cold, high altitudes, then using a fish oil supplement can help reduce waste production also. Using a fish oil supplement can be just as effective as eating the actual fish because it is highly concentrated and is convenient.

    6 – Nuts

    Eating nuts is a great way to help with the repair of damaged tissues. Almonds have a great antioxidant profile and have been shown to increase energy. Nuts can help with hormone balance and recovery because they contain minerals such as zinc, magnesium, and selenium.  Walnuts, for example, have an anti-fatigue effect that can help you with energy use in the body.

    7 – Probiotic 

    A probiotic supplement can help boost immunity and reduce inflammation. This will give your muscles a quicker recovery after a tough workout.

    8 – Eggs

    Eggs are an excellent source of protein, but it also contains a high amount of leucine which is an important amino acid that help in muscle repair. Eggs have been shown to help reduce inflammation, aid in recovery, and help with energy production.

    9 – Cinnamon

    Cinnamon can help replenish glycogen and help repair tissue faster. It can easily be added to shakes, coffee, teas, or yogurt for increased recovery.

    10 – Ginger and Turmeric

    These nutrients have anti-inflammatory properties that can help reduce soreness and aid in recovery.


    Adding these nutrients to your post workout diet can help aid your muscles in recovery and have them ready for your next workout.

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  • 23 Jul 2017

    Health Benefits Of Kale: 10 Reasons You Should Eat Kale

    10 Health Benefits of Kale

    health benefits of kaleIf you are not getting the health benefits of kale, you should be because kale has grown to become one of the most healthiest foods around. This is mainly because of numerous studies have given us information showing the health benefits of green leafy vegetables, such as kale. Here are some health benefits of kale that you may want to start getting.

    1. It Lowers Your Cancer Risk

    A major benefit of eating kale is the potential it has to lower your cancer risk. The nutrients in kale have been shown to help prevent prostate cancer, ovarian cancer, bladder cancer, colon cancer, and breast cancer. Nutrients like isothiocyanates and glucosinolates are a major reason for this benefit.

    2. High In Nutrients

    Kale just isn’t a healthy food, it is a superfood! It is included in a list of grains, fruits, vegetables, and lean proteins that are loaded with a high amount of vitamins and minerals. Kale is high in vitamins such as A, C, B6 and vitamin K. It also has lots of potassium, magnesium, copper, and calcium. Also, in smaller amounts it has iron, phosphorus, and vitamins B1, B2, and B3.

    3. Anti-Inflammatory Properties

    It is very important to our health to eat foods that have anti-inflammatory properties. These foods will aid you in the fight against viruses and illnesses. Kale is a great source for ant-inflammatory properties and can help with autoimmune disorders such as arthritis and asthma. It is also loaded with omega-3 fatty acids.

    4. High In Protein

    If you are looking to get protein from sources other than meat, nuts, or dairy, kale is a great option. Kale is an awesome alternative to eating meat, which is great news for vegetarians and vegans. A cup of kale contains around 3 grams of protein, but if you include it into a big salad, you can get even more.

    5. Helps Lower Cholesterol

    If you are looking to control or lower your cholesterol, kale is an ideal choice. High cholesterol levels have been shown to increase your risk for heart disease, so you must keep your levels low. Kale is even better when it is cooked, so find a dish to add it with.

    6. Help Detox Your Body

    If you have had a poor diet and are looking to eat healthier, kale is a great food to help cleanse your liver and give you a fresh start. Eating kale at the beginning of a diet allows you to detox your body from the harm you may have been doing with a poor diet.

    7. High In Vitamin C

    Many people will often turn to berries and citrus fruits when looking to increase their vitamin C intake. Kale is another great option as it has about 4.5 times more than spinach. Vitamin C also helps you to avoid infections and illnesses as it works like an antioxidant.

    8. High In Omega Fatty Acids

    It can’t be stated enough the importance of having omega-3 fatty acids included in your diet. Kale is a great source of omega fatty acids which is important because we cannot make these on are own. Omega fatty acids can only be gotten from an outside source. This helps in the prevention of lupus, rheumatoid arthritis, heart disease, and stroke.

    9. Kale Is High In Vitamin K

    Vitamin K is often not much talked about, but vitamin K is very important. It helps to lower the risk of blood clotting by binding calcium inside your body. Kale is extremely high in vitamin K, having as much as 7 times the amount needed in a day in just one cup.

    10. High In Vitamin A

    Kale is high in vitamin A, which has cancer prevention properties. This vitamin can help with everything from lung cancer to oral cavity cancer. Vitamin A can also protect against age-related macular degeneration for better vision protection.


    I hope you now have a better understanding of the health benefits of kale. If you aren’t including kale in your diet, now is the time to do so.

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  • 16 Jul 2017

    Benefits Of Eating Strawberries: 4 Reasons To Start Eating More Today!

    Benefits Of Eating Strawberries

    benefits of eating strawberries In today’s article I will be discussing the benefits of eating strawberries and why you should start to add them to your daily diet.

    Do you grab a handful of strawberries and eat them as a snack? Do you add them to your morning smoothie? Add them into your cereal or salad? Whatever you do to eat strawberries, you should start to do more of it. There are many health benefits you can get from doing so.

    Strawberries not only are low in calories and fat, but they are loaded with many nutritional benefits. With each and every serving, you will be getting plenty of vitamins and minerals.

    Here are 4 reasons to eat more strawberries.

    1) Loaded With Antioxidants

    When it comes to foods with antioxidants, which fight carcinogens and bad cholesterol, strawberries are a great choice. There is a high level of concentrated antioxidants in strawberries. These antioxidants can help with everything from getting sick, reducing your cancer risk, and lowering high cholesterol and blood pressure. You can get these benefits just by grabbing a few for a snack or adding them into your morning yogurt or cereal.

    2) Burn Fat

    If you are struggling to try and lose weight, strawberries can make for a healthy snack and keep you from reaching for the more unhealthier snacks. Not only will they keep you from unhealthy snacking, they actually have some properties that can help you burn some of your stored fat.

    Unhealthy cravings are a big reason many people will not be successful in their weight loss journey. Strawberries can help keep your snacking healthier. A good way you can incorporate strawberries in your meal for instance would be to replace a side dish with a cup of strawberries.

    3) Improved Brain Function

    Strawberries are also a great way to help improve brain function especially as we age, which is a reason many doctors today now suggest seniors to eat more strawberries. The main reason for this is the antioxidants found in strawberries are able to help you maintain your fine motor skill levels, restore your memory, and help with your nervous system. If you are at a high risk of contracting such diseases as Dementia or Alzheimer’s, you should definitely think about increasing the amount of strawberries you eat.

    Getting more strawberries in your diet is as easy as making a morning or afternoon smoothie that contains milk, strawberries, yogurt, ice, and other fruits. Adding in other berries will give you even more antioxidants, while adding in fruits like apples and bananas, will be a healthy good addition to the smoothie.

    4) Stronger Immune System

    I have already mentioned about the health benefits you get from the antioxidants in strawberries, but did you know you also get a healthy dose of vitamin C. Vitamin C is known to be a great immune system booster, which can help you fight off viruses, infections, and illnesses. You will notice that making strawberries a part of your daily diet, you won’t be getting as many seasonal illnesses or sickness as you may usually get.


    I hope I have convinced you with these 4 benefits of eating strawberries that by adding them to your daily diet, it is a good way to help keep you healthy. With that being said, go and enjoy some strawberries!

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  • 8 Jul 2017

    Increase Protein In Your Protein Shake: 5 Easy Ways To Do It

    5 Easy Ways To Increase Protein In Your Shake

    Increase Protein In today’s post I am going to discuss 5 simple ingredients you can use to increase protein in your protein shake. Learn how you can get more protein than just what is in the powder.

    Many people like to start the day off with a protein shake, by adding in some simple ingredients it can give you even more protein in your shake.

    Here are 5 different ways you can increase the amount of protein in your shake.

    1) Try Adding In Some Peanut Butter

    Have you noticed that many protein shakes use peanut butter as one of their main ingredients? This is because it is a great healthy way to get more flavor and protein added to your shake. This also can be said for smoothies and why they use peanut butter. You can use the peanut butter from the jar that you are making your kids sandwiches with or go the organic route and use the unsalted natural kind found in your local health food store. Just by adding 2 tablespoons of peanut butter to your shake will give you an extra 8 grams of protein.

    2) Don’t Forget About the Veggies

    Adding in some healthy vegetables to your shake is another awesome way to add to the protein content. Some of the best vegetables to use are the healthy greens such as kale and spinach. If you add in just 1 cup of kale to your protein shake , you are gonna get another 4 grams of protein. You also get the added benefit of fiber when you use kale. Kale is just an awesome superfood that is low-fat, low-calorie and is loaded with plenty of vitamins, making this an extremely healthy addition to your shake. As far as taste goes, once you mix in the kale with all the other ingredients, it really won’t taste all that bad.

    3) Add In Some Oats or Grains

    If you are looking to add more nutrients, change the flavor, and thicken up your shake, oats and grains are a great option to do this. Many people do not realize that there are some oats and grains that have a good amount of protein in them. You also will be getting fiber which also helps the digestive system. One of the best options for this would be quinoa, which will give you another 8 grams of protein in your protein shake. Once it is all blended together, the flavor shouldn’t be changed much at all. Another good option is just adding regular oats.

    4) Add Some Fruit

    There are some fruits believe it or not that can add to your protein content. Adding in some fresh apricots or dried apricots to your protein shake can add around 4.4 grams of protein in approximately one cup. This is also a great way to give your shake more of a sweet taste to make it easier to drink. A great combination for this would be adding it to a strawberry protein and almond milk to make an awesome breakfast or anytime drink.

    5) Go Nuts

    If you use a blender for your shakes, it will be easy to add in some healthy nuts such as almonds to give you more protein. Almonds and other healthy nuts are a great way to get added protein. If you just mix your shake with a spoon, just chop them up and add it in.


    I hope these 5 simple ways to increase protein amounts in your shakes gave you some easy ways to add more protein to your shakes. If you are looking for a great place to get your protein shake, check out the great prices and selection here.

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  • 3 Jul 2017

    Rowing Machine Benefits: 3 Reasons To Use The Rowing Machine

    Rowing Machine Benefits

    rowing machine benefits In this post I will be discussing 3 rowing machine benefits you can get from using the exercise rower.  A workout that includes using the rowing machine, can get you in great shape. It can help you get toned and even add a little bit of muscle. Using the rowing machine can also be great for those not looking to put a bunch of strain on their joints.

    Here Are 3 Benefits Of Using A Rowing Machine

    1. Weight Loss

    Burning more calories than you take in is an important part of weight loss and the rowing machine can have you burning calories. With these additional calories that you can burn, along with a proper diet, you can expect some weight loss. You can quick and easily burn many calories with a rowing machine. Thee average 200 pound person can easily burn around 400 calories in a half hour. This would be at a higher intensity workout. With a lower intensity workout you can still burn around 200 calories in a half hour.

    2. Cardiovascular Benefits

    There are some cardiovascular benefits from using the rowing machine. It can increase the functionality of your heart and give you better endurance. If you are looking to workout at a fast pace, you can set the resistance to low. This will try to keep your body in an aerobic state. When in an aerobic state your circulation, heart, and lungs will start improve the way they function. Increase blood flow and circulation keeps everything working at optimal levels.

    3. Full Body Workout

    You will be using just about every major muscle when using a rowing machine. So you can achieve this full body workout without added stress on your joints. With every stroke you take you will be working your arms, shoulders, back, butt, legs, and hips. If you want to work your muscles even harder, just increase the resistance. The stronger you get, the more resistance you will be wanting to use.

    Proper Use Of A Rowing Machine

    • One of the first thing you want to do when you first sit down at a rowing machine is to adjust the resistance. This is especially important for beginners. If it is your first time using a rowing machine, use the easiest resistance to get comfortable with it. You can always increase the resistance as you get stronger.
    • Once you have the resistance adjusted, place your feet in the pedals and get ready to row. It is important to make sure your feet are secure in the pedals.
    • Adjust the foot straps to your desire. Do not miss out on this step. The position of your feet can have an affect on how much you are using your legs in the workout.
    • You are now ready to start rowing. In the first position your elbows should be bent and your knees close to your chest. This is the position you will begin.
    • You do not want to be arching your back over. Keep your back as straight as possible.
    • Now you can push off with your feet. This will drive you backwards. As you begin to push back you will pull the handle towards your stomach.
    • Always remember to keep your back straight throughout the movement.
    • Repeat this process for as long as you can.
    • If you are a beginner, try to go for 5 minutes.
    • As your stamina increases, you will be able to go for a longer period of time.


    These are just a few rowing machine benefits that you can get when you add it into your fitness routine. The rowing machine has been around for a long time and may not be a flashy as some of the newest equipment available. This shouldn’t matter because the results you can get will speak for themselves.


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    The post Rowing Machine Benefits: 3 Reasons To Use The Rowing Machine appeared first on Exercise and Nutrition Tips.





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