Tips on Nutrition and Building Muscle

Good nutrition is important. Healthy people will exhibit each of these things. Good nutrition involves consuming a variety of foods in appropriate amounts. No one food provides all the substances the body needs (nutrients) for good health: protein, carbohydrates, fats, vitamins, minerals, fiber, and many others. Good nutrition needs involves making healthy food choices. A regular exercise program is also important to good health.

Good nutrition also reduces your risk for developing AMD (age-related macular degeneration) that can lead to blindness. Good nutrition is essential for normal organ development and functioning; normal reproduction, growth and maintenance; for optimum activity level and working efficiency; for resistance to infection and disease; and for the ability to repair bodily damage or injury. While pregnancy is a normal alternative condition for the female body, it is stressful, and all nutritional needs are increased in order to meet the needs of the pregnancy. Good nutrition also helps prevent the effects of lead exposure. Foods high in iron and calcium, like lean meat, eggs, raisins, greens, milk, cheese, fruit and potatoes, can help get lead out of a child's system.

Good nutrition is maintaining a healthy diet. This practice, in return, will give you many health benefits such as high energy, mental sharpness, resistance to infection, faster recovery from illnesses, operations and fractures, improved medication absorption and better management of health troubles. Good nutrition is especially important for people with cancer. That is because the illness itself, as well as its treatments, may affect your appetite. Good nutrition may prevent acquired immunodeficiency caused by malnutrition.

Proteins are the building blocks in animal nutrition. They are one of the most important nutrients in the diet and are currently one of the most widely debated. Protein is an essential part of any healthy diet, but eating too much animal-based protein-such as the levels recommended in many low-carb, high-protein diets-is particularly dangerous for women. Eating lots of protein causes calcium loss. Protein, one of the most important nutrients in milk, varies greatly from one species to another. The protein in human milk forms a smaller curd in the baby's stomach and is easier to digest than the cow's milk or soy protein in infant formula.

Protein is the chief element that muscles require for enlargement. If the body is not supplied with sufficient carbs, the muscles will source protein from other parts of the body, convert it to glucose and use it for energy, because carbohydrates is the main energy source that the body uses for muscle building activity. Protein is the fuel for muscle growth. They consist of amino-acids that are necessary for muscle and are building blocks of muscle!

Eat and drink right, stay on a regular exercise routine, and stay safe. These things may seem obvious, but it's the truth. Eat grains, legumes, and root vegetables like potatoes, sweet potatoes and beets as they have a low glycemic percentage. The increase of sugar in the blood caused by carbohydrates and the rapid digestion increases the risk of insulin resistance and can accelerate the effects of aging. Eating often is more important.

Eat lots of citrus fruits, kiwis, strawberries, pineapples, tomatoes, and green and red peppers, and you'll never have a deficiency in this nutrient. Eating vegetables on a daily basis can lead to a reduced risk of some chronic diseases, including stroke, diabetes and cancer. Vegetables provide nutrients, such as potassium, magnesium and vitamins A, C and E that are vital for overall health and maintenance of your body. Eat at least three to four servings of calcium-rich foods per day. Good sources include low-fat yogurt, cheese and milk; dark green leafy vegetables (collard greens, kale, chard, arugula, broccoli); almonds; and tofu.

Breakfast has gained a reputation for being the most important meal of the day, because it is the first meal consumed after a night of sleep and provides energy and fuel for the body to run throughout the day. Lunch, dinner and snacks are important because they replace energy that is burned throughout the day and provide the body with enough energy to last through a long night of studying. Breakfast is a hectic time of day for most families, but it's also an important meal that contributes to a successful day and is linked to performance in school. Prepare high quality foods ahead of time to ensure a healthy, balanced meal.

Sourche: Ezine@rticles

Relieve Stress at Work

How To Relieve Stress At Work

It may seem next to impossible to find time to relieve stress at work, but a few well-spent minutes can dramatically increase your productivity, enjoyment and health.


Take a few deep breaths, allowing your rib cage and belly to expand as you inhale. Exhale slowly.
Seek a change in venue. Getting away from your work station, even for a walk to the water cooler, can help you collect your thoughts and refocus on the task at hand.
Laugh! Read one of your favorite jokes or simply laugh aloud.
Play with a stress-relieving toy or game like a mini-basketball hoop, dart board, foam stress ball or punching bag.
Close your eyes and listen to soothing music.
Visualize yourself relaxing at your favorite vacation spot or completing the big presentation with ease.
Add helpful reminders to your screen saver, such as, "Take a deep breath," or add a phrase or joke that makes you laugh.

Watch out!:
Use good judgment and know what is appropriate for your workplace.

Tags: relieve stress, relieving stress, stress relieving, how relieve stress, stress, stress management

Ways To Quit Smoking

Nicotine cravings can be powerful. But you're not at the mercy of your cravings. When a nicotine craving strikes, remember that it'll pass — often within less than five minutes — whether you smoke a cigarette or not. Each time you resist a nicotine craving, you're one step closer to quit smoking for good.

In the meantime, here are some ways to quit smoking.

1. Move. Do deep knee bends, run in place or climb the stairs. A few minutes of brisk activity may stop your nicotine craving in its tracks.

2. Replace. Try a stop smoking product instead of a cigarette. Some types of nicotine replacement therapy — including patches, gum and lozenges — are available over-the-counter. Nicotine nasal spray and the nicotine inhaler are available by prescription.

3. Face yourself in the mirror. List out loud the reasons you want to quit smoking. Include the benefits of staying tobacco-free, such as a longer and healthier life, and more money — and time — to spend on things you enjoy.

4. Breathe deeply. Close your eyes and take a few deep breaths. You might even inhale air through a drinking straw.

5. Call for reinforcements. Team up with someone who doesn't smoke for a quick chat or brisk walk.

6. Make believe. Imagine your lungs getting healthier as each minute passes.

7. Do the math. Add up how much money you'll save by not smoking for a week, a month or a year. Make a list of luxuries you could buy with your savings — or calculate the interest you'll earn by investing the money.

8. Read a quitter's blog. Post encouraging thoughts for someone else who might be struggling with nicotine cravings.

9. Drink up. Sip a glass of ice water slowly. When the water is gone, suck on the ice cubes.

10. Sort your recipes. Jot down the ingredients for a few good-for-you recipes you've been meaning to try. The next time you shop for groceries, you'll be a step ahead of the game.

11. Laugh. Share a funny story with a friend, or search the Internet for a funny joke.

12. Plan ahead. Make a list of all the ways you can reward yourself for making it through another nicotine craving.

13. Freshen your breath. Brush and floss your teeth, rinse with mouthwash or suck on a breath mint.

14. Clean your closet. Discard any clothes yellowed by cigarette smoke or damaged with cigarette burns.

15. Try a mind bender. Do a crossword puzzle, word game or number puzzle.

16. Get soapy. Wash your car, scrub the floor or give the dog a bath.

17. Keep your mouth busy. Chew on a cinnamon stick, flavored toothpick or sugarless gum.

18. Get musical. Whistle, sing or play a musical instrument. Ask a partner to dance.

19. Have a ball. Dribble a basketball, hit a tennis ball against the wall or play catch with a partner.

20. Be positive. Remind yourself that the power to quit smoking is in your hands.

About Mesothelioma

Mesothelioma is a deadly, “sneaky” cancer that doesn’t generally show its symptoms for many years after it begins. For some people, the diagnosis of mesothelioma is a shock that prompts a search through their past, going back decades to determine the source of the asbestos that initiated the mesothelioma process.

Mesothelioma Asbestos Exposure

For other individuals, their history of asbestos work is easily identified as the culprit underlying this disease, the onset of which can take up to 50 years after the causative asbestos exposure. Many people who worked in asbestos mines or processing plants or with asbestos-containing products are by now aware of the high rate of mesothelioma in their professions, often having heard about former co-workers diagnosed with this cancer.

Diagnosis Mesothelioma

Mesothelioma is not easily diagnosed and confirmed, however. Oftentimes an individual is mistakenly diagnosed with another type of cancer or respiratory disease or other malady before the mesothelioma is identified. In addition, primary care physicians and other healthcare professionals are not familiar with mesothelioma and thus miss or misinterpret the signs and symptoms, which may include (dependent on the location of the cancer):

Symptoms of Mesothelioma

A mass in the abdomen
Abdominal pain and/or swelling
Ascites, or an abnormal buildup of fluid in the abdomen
Bowel problems
Chest wall pain or pain under the rib cage
Coughing up bloody sputum
Fatigue, anemia
Hoarseness, wheezing, or cough
Pleural effusion (fluid surrounding the lung)
Shortness of breath
Weight loss
The mesothelioma may attack the pleura (the outer lining of the lungs and chest cavity), the peritoneum (the lining of the abdominal cavity), or the pericardium (a tissue sac surrounding the heart).

The Prognosis for Mesothelioma Patients

In nearly every case, mesothelioma is malignant (active, growing), not benign. The prognosis for a given mesothelioma patient depends on several factors in his or her unique circumstances:

the patient's age
his or her health, especially lung and heart health
the size of the mesothelioma tumor
its stage
the type of mesothelioma cells
whether the cancer is new or a recurrence
the presence and amount of fluid in the chest and/or abdomen

Mesothelioma Treatment Options

There are three main categories of treatment for mesothelioma: surgery, radiation therapy, and chemotherapy. Combinations of two or more of these are also frequently used. For example, surgery may be performed to excise all possible malignant tissue, then chemotherapy or radiation is used to kill off any cancer cells that remain. Such treatment after surgery is commonly referred to as adjuvant therapy.

New Mesothelioma Treatment are under investigation, including photodynamic therapy and biologic therapy.

More Information about Mesothelioma

There is much more to learn about mesothelioma, including the legal rights of individuals and families impacted by this disease. Contact a mesothelioma lawyer in your vicinity today to get the information you need.

Tips to gain mass

1. Eat and I Mean Eat a lot
Eating high calorie meals is probably the most important step in gaining mass. If you don't get enough to eat, you won't gain weight. You can't lift like a horse and eat like a bird and expect to gain weight it just doesn't work that way. That is why most bodybuilders eat four to six times per day to increase calories, protein, carbs., etc., and to increase the absorption of nutrients. You may even want to try drinking a protein shake in the middle of the night to encourage additional muscle growth.

2. Increase Sodium
This underestimated mineral plays an important role in overall muscle growth and by slightly increasing your daily sodium intake it helps increase water retention. Plus sodium enhances carbohydrate storage and amino acid absorption also improving the muscle's responsiveness to insulin.

3. Drink Water
Water is the best way to supplement a diet. It's mother natures ultimate supplement and without it you will go no where. It gives you proper regulation of food, vitamins, and minerals. It also helps you get the most out of your protein and carbs, by helping your body absorb it.

4. Cycle Your Diet
For two weeks eat an extra 2000 calories then go back to your normal calorie diet for the next two weeks, on and off. I have heard good stories about doing this. You will only eat the extra 2000 calories for two weeks because that's about how long it takes your body to adapt to it, and if it does you will not get the same benefit as you would if it was not adapted to it.

5. Use Creatine
Creatine will most likely help you gain mass. Plus with no side effects where can you go wrong. Be sure to drink plenty of water while your on it though, and just like any other supplement. Do your research. My last article on creatine is a good way to start :).

6. Rest
I love to sleep. You all need to if you want to put on some mass. Your body needs this time to re-cooperate. Get at least 8 hours of sleep a night.

7. Stop All Aerobics
In order to put on serious mass your gonna need to stop all of your aerobics. You need to keep as many calories and you can in your body and the aerobics will not help you do that. Remember every physical activity has a negative impact on building muscle.

8. Eat Meat
Tuna, Beef, Steaks......mmmmmmmm

9. Lift Hard
Your never gonna get that physique you want unless you lift and I mean lift hard. That doesn't mean to throw the weights around. Be sure to control your weight, control is very important. Be sure to use a weight that you can do 4 reps but no more then 6, heh this is the fun part, do 6 reps anyway. NOT CHEATING!

10. No Spotter!
Well, this is my opinion but here goes.....I don't believe in using a spotter, gloves, straps, or anything that will help you get that weight up. I believe that you should be able to get that weight up on your own and not with the help with anyone or anything else.

Boost Your Teeth Whitening

The concept of teeth whitening has immensely changed within the last ten years. It includes two different methods one is dental or in-office whitening and the other is at the home treatment.

The concept of teeth whitening has immensely changed within the last ten years. Teeth whitening treatment includes two different methods one is dental or in-office whitening and the other is at the home treatment. In case, you are opting for dental teeth whitening, your dentist will make molds of the teeth and will send them off to a laboratory. You will receive your teeth whitening mouthpiece within 5-10 days. These teeth whitening molds are made of plastic and are filled with peroxide. Your dentist will then press the teeth whitening molds against your gums and teeth for 1-2 hours. It will take around 3-4 visits to complete your teeth whitening procedure.

One of the most widely-used teeth whitening in-office procedures is known as Laser Bleaching. It is a shorter process where concentrated peroxide gel is applied onto your teeth. You need to sit in a dental chair for an hour with your mouth wide open. A special light is shined onto your teeth whitening paste, which reacts chemically with the peroxide and completes the teeth whitening process in a short time.

These days, it is also possible to get quality teeth whitening at home. Generally, there are three different bright smile teeth whitening options available at home. This includes brush-on teeth whitening, using whitening strips, and trays with bleaching gels.

The following are some of the practices that will help you to obtain the best possible teeth whitening results:

Brush you teeth for at least two minutes with any oxygenating toothpaste immediately before your teeth whitening procedure. It is better if your oxygenating toothpaste is combined with aloe vera and some natural polishing agents. This will prevent any kind of sensitivity as well as strengthen your gums.

It is better to opt for form-fitting mouth trays, which are well fitted to your specific bite. Also ensure that the mouth trays fit snugly around each tooth. In addition, they need to press tightly around the sides of your gums and teeth at all points.

Try to use a strong teeth whitening gel. You can opt for one that includes 21% concentrated carbamide peroxide. This is specifically formulated to lessen the sensitivity to your gums and teeth. Furthermore, it ensures a whiter result in a short period of time. These days, flavored teeth whitening gel are also available to make your experience as pleasant as possible.

Finally, use oxygenating oral rinse immediately after the teeth whitening treatment. This will enhance the effect of the treatment. It is better not to use mouthwash that includes alcohol as it can curtail the bleaching effect chemically.

Tags: Bright Smile Teeth Whitening , Bright Teeth Whitening , Brite Smile Teeth Whitening

Green Tea Extracts Helps in Weight Loss and Increase In Metabolism

There are two ways to lose weight -- either reduce energy intake, or increase energy expenditure. Because hypothyroidism -- even after treatment -- may reduce energy expenditure in some people, patients naturally are looking for options that can help safely help raise their metabolism.

In a study reported on in the American Journal of Clinical Nutrition, it was found that green tea extracts resulted in a significant increase in energy expenditure (a measure of metabolism), plus also had a significant effect on fat oxidation. While some of the effects were originally theorized to be due to the caffeine content of green tea extracts, the researchers discovered that the tea actually has properties that go beyond those that would be explained by the caffeine.

The same amount of caffeine as was in the green tea, administered alone, failed to change energy expenditure in other studies. This led reseachers to believe that there is some interaction going on with the active ingredients of green tea that promotes increased metabolism and fat oxidation resulting in weight loss.


The researchers indicated that their findings have substantial implications for weight control. A 4 percent overall increase in 24-hour energy expenditure was attributed to the green tea extracts, however, the research found that the extra expenditure took place during the daytime. This led them to conclude that, since thermogenesis (the body's own rate of burning calories) contributes 8 to 10 percent of daily energy expenditure in a typical subject, that this 4 percent overall increase in energy expenditure due to the green tea actually translated to a 35 to 43 percent increase in daytime thermogenesis.

Tobacco Addiction | Smokeless Tobacco Information | Addiction To Nicotine

Tobacco Addiction is bad and harmful habit which leads to disease like cancer. Tobacco is normally taken by smoking cigarettes or chewing tobacco. Chewing Tobacco Addiction is more common in people than cigarette smoking. According to new study Chewing Tobacco and Snuff are found more harmful that cigarette smoking.

Raw Tobacco and snuff do not produce smoke and inhaled but as it contains a bunch of harmful chemicals, a pinch of Chewing Tobacco is enough to expose user towards cancer. The study confirmed some already known facts about nitrosamines and nicotine. It was found that Smokeless Tobacco increases the risk of cancer and also leads addiction to nicotine.

Irina Stepanov, Ph. D., who led the research team and is a chemist with Masonic Cancer Center, University of Minnesota, Minneapolis, said "Our finding places snuff on the same list of major sources of exposure to polycyclic aromatic hydrocarbons (PAH) as smoking cigarettes".

Smokeless Tobacco use has doubled since the 1980's. The current study told that the smokeless tobacco becomes even more harmful because of the procedure followed to convert tobacco to a smokeless produce. So its better and safer if you quit chewing tobacco.

Health Supplements For Men

Thanks to health magazines and general awareness campaigns, men are making their step towards better health care and becoming aware of the importance of prevention in the maintenance of good health.

The following is brief description and natural health suggestions for alleviating some common male health conditions.

Antioxidants Supplements

From skin wrinkles or aching bones, there is no escaping getting older. Try Pycnogel antioxidant supplement with Grape Seed to help avoid and reduce wrinkles. Consider glucosamine and Chondroitin and Boswellia to help with joint pain and swelling. Make sure you take daily antioxidant supplements for cell protection and to eliminate harmful free radicals.

Digestion Supplements

Digestion and indeed our overall health, depends on the ‘friendly bacteria’ in the intestinal tract, which counteract harmful micro-organisms. A healthy digestive system will allow the absorption of all the important nutrients we need. Dysbiosis is the term scientists use to describe an imbalance in the gastrointestinal system where beneficial bacteria are low in number and pathogens have increased. Dysbiosis is a cause or co-factor in many conditions including acne, auto-immune disorders, chronic fatigue, colitis, digestive problems, gas and bloating, and IBS.

Digestion Supplements of probiotics such as L.acidophilus, B.bifidum and L.bulgaricus populat the gut with beneficial bacteria and can help restore the balance. High quality probiotic supplements also include soluble fibre and a food source, such as FOS (fructooligosaccharides), for the bacteria to thrive. This encourages the proper transportation and colonisation of the bacteria within the intestinal tract.

Male Supplements

Infertility is described as the failure to achieve pregnancy after 12 months of unprotected sex. In men, infertility is usually associated with a decrease in the number, quality, or movement of sperm. There are numerous possible causes of this. Some of the causes respond well to natural remedies while others do not. Check with your doctor for a diagnosis before trying any self help programme. The mechanism for creating and maintaining and maintaining an erection requires nitric acid and this is produced by a reaction involving the amino acid arginine. Arginine has also been shown to increase sperm count and quality. A lack of zinc can reduce testosterone levels and semen levels.

Zinc supplements may increase testosterone levels and both sperm count and fertility. A good male supplement will include copper, selenium and vitamin E all of which have been shown to boost male fertility. For centuries the herb Rhodiola Rosea has been prized for it’s virtues as a powerful stimulant and ha been a major ingredient for many folk lore love potions. Along with much anecdotal evidence research has shown that rhodiola can normalise prostate fluid and increase 17-ketosteroids in the urine ( a key indicator of male hormone production) in men with erectile dysfunction and premature ejaculation.

Tags : Health Supplements, Natural Supplements, Antioxidants Antiaging, Digestion Supplements, Male Suplements, Male Enhancement Supplements

Bacon Cheeseburger Pizza - Healthy recipes

This delicious pizza is topped with everything you would get on a juicy bacon cheese burger : hamburger, mushrooms, sauteed onions, crispy salty pieces of bacon, and a combination of cheddar and mozzarella cheese. Is your stomach growling yet?? Mine growls every time I think of this pizza. Don't Panic below mentioned is the recipe of Bacon Chesseburger Pizza. So, enjoy the long weekend ,perhaps making yourself bacon cheeseburger pizza.

Bacon Cheeseburger Pizza Recipe

Ingredients

1 ball pizza dough (about 1 lb)

1/2 cup tomato or pizza sauce (I like Muir Glen Organic pizza sauce)

1/4 lb ground beef, browned until cooked through

1 cup shredded sharp cheddar cheese

1 cup shredded mozzarella cheese

a handful of mushrooms, thinly sliced

two medium onions, sliced and sauteed in a little olive oil until nicely browned

2-3 strips bacon, cut into small pieces

Directions

Preheat the oven to 500 degrees, preferably with a baking stone inside. Stretch out your ball of pizza dough and lay it out on a pizza peel or baking sheet that’s been generously dusted with cornmeal. Use a pastry brush (or just dab it with your fingers) to lightly coat just the outer edge of the pizza crust with olive oil.

Spread a thin layer of the pizza sauce over the dough. Add the cheese, then the hamburger and the mushrooms and sauteed onions. Top with the bacon.

Bake for about 8-10 minutes, until the crust is golden and the cheese is melted and lightly browned.

Enjoy your Pizza and kindly leave comments if you like the recipe.

Weight Loss Solutions

Weight loss tips

Reduce intake of calorie

You have to reduce your calorie intake no matter what you control like protein, carbohydrate or fat. Reducing calorie intake results in quick weight loss. But do not try to reduce calorie intake too quickly, otherwise it will dangerous for your health.

Eat low fat food:

When it comes to fat the, caloric components of Carbohydrate and protiens is much lower as compared with fat. This means that you have to eat less. Including fresh vegetables, fruits, cereals in your diet plan instead of fat foods like cream. But not every one can lose weight by decreasing the fat intake. If you intake too much carbohydrate you'll also become fat.

Reduce food intake

To lose weight you have to give up eating your favorite foods and say no to them. You can place a balance with a slogan that remind you of food intake.

Eat more liquid food

You can decrease 10 pounds in 8 months if you have liquid food as one meal every day. Liquid food should be diversification in order to avoid the lack of nutrition. You can intake liquid foods in your diet by the guidance of doctor. This will help to reduce 10 lbs in 5 weeks. But you must make sure that liquid food you intake is enriched with nutrients and proteins your body needs.

Walking

Walking for 45 minutes through 5Km each day with 5 days per week, will help you lose 10 pounds in six months. If you increase your walking distance, then your weight loss will be faster. As this walking increases appetite so you can eat low-fat food or fresh fruit and drink plenty of water to supply body moisture.

Regular exercise

Doing regular exercise will reduce fat, lose weight, increase muscle. You'll also gain energy. Exercise like, swimming, cycling, running, etc.

Weight lifting exercise

You can try weight lifting exercise to accelerate muscle metabolism and lose weight. You must do so under supervision of an instructor in order to abstain your self from hurting. You must do stretching before and after exercise for body flexibility.

A Sound Diet Plan for Body Building

Maintaining a healthy Diet Plan for Muscle Growth.

If you want to gain muscle fast and get ripped beyond your imagination, then this article might help you with.

A natural bodybuilding diet will not only give you a healthy and strong body but it enhance your performance for the gym workout, plus boost your energy for daily routine work.

A normal diet plan consists of multiple meals per day usually taken after every 3 hours. Your body need constant supply of amino acids, carbohydrates and proteins in order to repair and grow your muscle tissue plus boost your energy.

I recommend begin with below mentioned body building diet plan, depending on current weight and current weights you are lifting.

Meal 1 (07:00)
8 egg whites, 1 yolk, scrambled
Half cup oatmeal
1 orange

Meal 2 (10:00)
6oz chicken breast, grilled
1 medium baked potato
1 mixed salad with low fat dressing

Meal 3 (13:00)
6oz lean steak, grilled
1 cup brown rice
3oz steamed vegetables

Meal 4 (16:00)
1 scoop whey protein
1 apple or 1 banana

Meal 5 (19:00)
6oz salmon, baked
1 sweet potato
3oz steamed vegetables

Meal 6 (22:00)
6oz low fat cottage cheese
Half apple
Handful of almonds


Important Bodybuilding diet tips:

- Drink plenty of water at least one gallon of water per day.
- Take a simple carbohydrate drink along with some whey protein right after your weight training workout.
- Take in good fats from olive oil, natural peanut butter and omega 3/6/9 caps.
- Make sure you sleep at least 6 to 8 hours every night to ensure proper recovery from your workouts.

Even more important bodybuilding diet tips!!

- Don't worry so much about your calories i.e. counting everything to the last percentile! Use the mirror and the scale to assess your progress. If you are gaining weight and your strength is increasing then stay with your current bodybuilding diet. If your weight is staying the same after a few weeks, slowly increase the portions of your meals and your overall calories.

- Pay extra attention to 3 meals of the day: Breakfast, post workout meal and your last meal before you go to bed. These will probably be the most important of your daily bodybuilding diet plan. Take advantage of the body's needs during these 3 times and maximize your nutrient intake.

Your bodybuilding diet should always be customized according to your age, weight, height, body fat percentage and goals.

The Basic Total Body Workout

A total body workout is an excellent way to keep in shape and stay healthy. This type of routine is designed to exercise your entire body rather than just specific body parts. Because of the simplicity, these types of workouts are easier to maintain and can get you in and out of the gym quickly. In this article, we will cover a basic total body workout. As always, please check with your doctor before engaging in any exercise routine.

Because you will be working out the entire body, it is best to start with one exercise per muscle group per workout. After you build strength and endurance, you can do 2 exercises per muscle group for each workout.

The basic workout should be done twice per week. This will give you enough work to build strength and muscle while also giving your body sufficient rest. You can eventually progress to 3 x week if you desire, or go down to 1 x week for simple maintenance.

Ok, let’s get to it. We will stick with major muscle groups to keep it simple - don’t worry, your minor muscle groups will be worked out by these exercises. For each workout, pick
one exercise per muscle group and complete the circuit - this means you should be only doing 4 exercises per workout. Choose a different combination each time. Exercises listed below do not include a warm-up set.

Chest (Minor: triceps)

Bench Press - 3 sets of 8-12 reps
Incline Bench Press - 3 sets of 8-12 reps

Back (Minor: biceps)

Pull Ups - 3 sets to failure (lat pulldowns okay until you build strength)
Dumbell Bent Over Rows - 3 sets of 8-12 reps

Shoulders (Minor: traps, triceps)

Seated Military Press - 3 sets of 8-12 reps
Upright Rows - 3 sets of 8-12 reps

Legs (Minor: calves)

Squats - 3 sets of 12-15 reps
Leg Press - 3 sets of 12-15 reps

As promised, a total body workout that is simple and efficient. In basic form, you can be in and out of the gym in 30-45 minutes. Of course, you can choose to add auxillary exercises such as biceps curls, calf raises, tricep extensions, etc.

Enjoy the workout!

Crossover Glute Stretch

Description
Laying down glute stretch.

Equipment Used: None

Muscles Used: Buttocks (gluteus maximus and medius)

While keeping your shoulders pinned (outstretch the opposite hand to assist), pull your knee across your body and push it into the ground. Hold for 15-30s and switch.

Notes:

You can extend this stretch by holding for 5-10s, releasing, and then trying to push a little bit further. Do that a few times and then hold the last stretch for 15-30s.

Easy Mango Salsa

I love unique salsa…but who has time to make it from scratch? That’s why this recipe is so easy. With very little effort, you can create a salsa that no one will know started with your favorite prepared tomato salsa. Enjoy this summer twist on the most popular topping or dip.

Makes about 1 1/2 cups


You will need:

3/4 cup prepared tomato salsa
1 large ripe mango, peeled and diced
2 tablespoons fresh lime juice
2 tablespoons chopped fresh cilantro

In a small bowl, combine salsa, mango, lime juice and cilantro.

NUTRITION INFORMATION per tablespoon:

8 calories; 0 g fat
2 g carbohydrate
29 mg sodium
29 mg potassium.

Don’t stop limit yourself to chips and dip with this recipe. Try it with veggies, mix it in scrambled eggs, or serve it on top of grilled chicken or white fish. Yum!

Meditation - Your Mental Exercise

What is Meditation?

Well meditation is a form of mental exercise in which a person will focus there attention on a sound, a chanted word, an object, a visualization or there own breath or movement (such as in Tai Chi and yoga ). This is done in order to reduce stress, improve concentration, promote relaxation and enhance your own personal and spiritual growth.

Types of Meditation

There is another common form of meditation called mindfulness meditation. In this style of meditation you are meant to be aware of ALL thoughts, feelings, sensations and the environment around you (the opposite of narrowing your focus like most meditations do). The practice of this style goes better for people who are already proficient at quieting the mind. There are also several other types of meditation which I will cover in depth in future articles.

Here are some other types of meditation for you to look into... More coming soon.

1. Self Hypnosis
2. Hindu Meditation

Remember

Your mind controls your body, and it is time you gain control of your mind.