How to Do a Squat: Januari 2015

Sabtu, 24 Januari 2015

How to Squat off The Box

Stay tight, keep your chest up and look forward. Squat up by thinking "hips up," do not lean forward.

Plant heels firmly on the floor, and curl your toes. Heels keep you from losing balance. Push from the outer side of your feet, and explode. You can't do Box Squats slowly. Think: Explode upward from hips. That's how Box Squats build hip power.

COMMON BOX SQUAT MISTAKES OF EXECUTION:

As with any weight lifting exercise, the lower back can become compromised if you don't execute correct form. The key is to sit on the box and stay tight, not to bounce or relax at any point.

Mistake 1: Bouncing off The Box - This sandwiches your spine between the bar and the box, causing back injuries. Lower yourself under control to sit on the box for a brief moment and begin coming up.

Mistake 2: Relaxing on The Box - When you do this, your spine gets the whole load as surrounding muscles can't provide support. Stay tight, push your abs out.

Mistake 3: Keeping Knees Forward - It kills posterior chain strength. Keep your shins at perpendicular to the floor - or past. Lower yourself by pushing your hips back.

Mistake 4: Rocking Forward - Won't allow you to use your glutes effectively and will risk back injury. Squat up by moving your hips up. Keep your torso still.

Mistake 5: Leaning Forward - Can make your back round. Instead, look forward, keeping a big chest, with shoulder blades back and down; arch your back, push your abs out. Squat.

Mistake 6: Keeping knees in - This puts uneven compression on knee joint. Push your knees out from start to finish. Keep your thighs in line with your feet.

By squatting deeper than you imagined in a cage, box squats allow you to isolate all the correct muscles. Through isolating all the correct muscles, it enables you to develop additional flexibility, and muscle development, and quickly improves your pulling strength for things like deadlifts and Olympic pulls. In a word, box squats are the versatility lifters need to move past those plateaus, and a great start for beginners to ingrain the most correct form.

Senin, 19 Januari 2015

Bouncing Back Into a Healthy Routine After Christmas

Are you fretting about the holiday season and thinking about all the Xmas goodies that are hard to resist, especially when your grandma is serving you up her double chocolate fudge Christmas cake to taste at 10pm on Christmas Eve?! Well you're not alone! We all know how it feels to overindulge in some of our favourite foods when with friends and family, especially during holidays. If you've been consistent with your healthy lifestyle this year you can let the reins go a bit and grab a few treats for yourself.

Now once the holiday celebrations end and we've enjoyed the quality time with family and friends, we then realise it's time to stop slipping and get back on track. It's time to give push that motivation and drive in order to make those healthy choices again. However after a week of indulging this is easier said than done to bounce back and stay motivated and working towards your goal. It's always best to take a steady pace back into your routines as going too fast and pushing too hard to quickly may result in you falling off the wagon quickly. So in order to bounce back during and after the holiday season we have the following tips that will help you stay or get back on track depending on when you decide to be good!

Benefits of Fat Burners

Not a single day passes by where health conscious people don't think about weight loss. Cutting calories from food is the easiest way to lose some extra pounds but that can create a number of nutritional deficits in your body. Supplements are a great way to lose weight and shed unwanted fat without compromising health or jeopardizing it in any way. Not only that, but some of the recommended supplements will help increase metabolic rate, jack up fat-burning hormones, mobilize stored fat and reduce your appetite. Below are some fat-burning ingredients you want in your fat burners that are suitable for your weight loss goal.

Trying To Lose Unwanted Belly Fat

Why is it that when you are trying to lose belly fat it seems the hardest thing to do? While the other fat on your body is hard enough to burn off, the last fat to leave us is that which covers our abdominal muscles. So, if you are trying to get in shape and be more healthy, where do people go wrong when they are trying to lose belly fat?

1. Thinking That Crunches Will Burn Belly Fat.Doing loads of crunches and sit-ups will not burn belly fat. These exercises work and tone your abdominal muscles, but you need to burn off the fat that covers those muscles first. There are some great exercises that do burn belly fat, like resistance and cardio training. You also need to control the amount of calories that you eat each day.

Lose Weight Without Exercise, How To Make Healthy Choices To Your Diet To Lose Excess Weight

OK firstly before we go any further into this. I do not recommend that you try to lose weight without exercising. If you are trying to lose weight, then you should be doing some kind of regular exercise or physical activity to burn of the extra calories and shape your body.

For those people who have absolutely no motivation to exercise to lose weight, this can be done with a bit of craft and planning. The first thing to understand is that to lose weight, you have to have a calorie reduction somewhere along the line, this could be from your diet or it could be from exercise. In this case we shall focus on the diet and lifestyle choices that you make.

How to Practice Moderation During the Holidays: Giving Yourself Permission

It happens every year. Right around mid-November onwards, the bakers start baking and the stores start displaying vast arrays of holiday goodies. Office break rooms start filling up with ginger cookies, sweet breads, candy canes and truffles. In fact, one of the biggest complaints from many of my clients are that there are so many well meaning folks bringing all of these treats into offices, meetings and as gifts, and it's extremely difficult to resist. Knowing the impact this has on our weight and health, why do we keep doing this?

I'm sure you have already guessed it. Food is tradition. Food is comfort. Food is fun. I've had several clients state emphatically that it just wouldn't be the holidays without certain sweets. Some of my clients are bakers and can't imagine this time of year without loading up on flour and sugar to start endless rounds of treats that will be delivered as gifts. I myself love to bake and of course Christmas time is the perfect excuse to bake presents and delicious confections for the family.

Weight Loss Continues to Be Unreachable - Is Stress One of the Factors?

I was recently at the grocery store and took notice of how the struggle for weight control is failing miserably in our culture. There was a lovely woman who was very overweight and struggling even to walk across the store. If you saw her from the waist up she looked like a healthy weight, but from the waist down she would be considered obese. It was a reminder that the simple formula of calories in vs. calories out does not work for many women and men who have been fighting this battle for years and years.

Stress One of the Factors Weight Loss not Continues

Why is this a problem? Let's take a look at what occurs when cortisol levels remain high.

Blood sugar remains elevated.

Glucose is not readily utilized by the cells for energy and cells are less receptive to insulin.

Sugar cravings and feelings of hunger increase.

Fat burning decreases.

Hormones including DHEA, testosterone, growth hormone and thyroid stimulating hormone are suppressed.

Fat storage increases, raising abdominal fat and creating a fatty liver.

Triglycerides circulating in the blood increase.

Weight Loss - Simple Tips That Work

Most people want to lose their weight quickly. They aim to lose 5- 10 kg within a week, and when that doesn't happen, they are the first ones to quit. The programs which claim to provide such drastic results usually require drastic measures as well. For a lot of people, bringing about such a major change in their lifestyles in such a short amount of time is virtually impossible, and these programs know that. However, they still sell because people think such results can be achieved. And while they can, only a very small percentage of people are actually able to achieve such drastic results. Even then, most people find it impossible to keep this weight off once and for all.

Losing weight is more about bringing a change in a person's lifestyle than it is about frequent exercise. Here are some simple tips that are guaranteed to work, though they must be followed consistently for at least three months to show a positive result:

Cardio - Five Ways To Lose Fat Quickly and Efficiently

The wellness industry has become big business. There are all kinds of supplements and remedies being advertised as miracle weight-loss drugs. The truth is none of the weight lost this way is sustainable. Gaining weight is based on a few factors. Lifestyle, diet, and genetics. Perform an honest assessment in these three areas to determine where adjustments need to be made in order to lose weight. Increased metabolism is something you are born with, but if you live a sedentary lifestyle and have a poor diet, you will eventually gain weight. Living an active lifestyle can sometimes lead to a poor diet which can affect the rate of weight gain or loss. Dieting alone may allow you to shed a few pounds but if their isn't a lifestyle change, those pounds may come creeping back.

Halloween Themed Workouts To Stay Fit

Halloween is a popular fun time of the year with some great seasonal activities like pumpkin picking, hay rides and trick-or-treating. It is also the time when many tempting treats increasingly become the main attraction.

Both are good reasons that call for an increase in exercises. Here are some Halloween-themed workouts that are a combination of exercise pairs without any rest in between.

Aerobic Exercise: The True Fountain of Youth

The proverbial fountain of youth can't be found in a fountain. It's not hidden in a bottle of expensive face cream or skin serum. It's not about going 'under the knife' for plastic surgery.

But it is out there. It's in our city parks, on the bicycle paths. It's in our neighborhoods, on the sidewalks. It's in our neighborhood fitness centers or community pool. It's in the tennis courts, athletic fields, and even on our televisions, with the help of DVD players.

Most importantly, the fountain of youth is within ourselves. All we have to do is get up off the couch and start moving. Exercise is the fountain that we can drink from, to keep ourselves young, internally and externally.

The Best Pumpkin Workout For The Whole-Body

Halloween is the time of the year that brings in memories of candy and costumes. It also brings in memories of loads of pumpkins at most grocery stores. For one, they are widely used for cooking, but in addition they can also be used for workouts. And to go ahead with pumpkin workout, you need to pick a gourd that is heavy enough to give you a good workout as any other medicine ball. Here are some ways to make the best use of pumpkin for a full-body workout.

The Pumpkin Lunge With TwistThis lunge movement will provide workout to the entire body, and to involve your abs, it is necessary to add a twist. Step your right foot forward with both the legs in a roughly 90-degree angle. Once you find your balance, twist to the right as much as you can as you hold your pumpkin tight. Repeat with the other foot, as you twist to the opposite direction. Keep alternating feet in place or do the workout on the go. Continue for three sets of 12 on each side either way.

What Is Tabata Training? Is It Better Than Aerobics?

You've done a more or less regular aerobics exercise routine since high school. You feel good about yourself, and you know you're doing the right thing by your body every time you get yourself out of bed an hour early to go do it.

It isn't fun, exactly, and it isn't short, but, life isn't all fun and games. You're more or less fit, and though you'd like to be a little more athletic, maybe, you're glad you're not less.

Now everyone's talking about this thing called Tabata. No one did that when you were in college, or high school, either. Is it the newest fad among people who must always be doing something different?

Why Are Heart Rate Monitors the Most Important Thing You Can Buy to Achieve Your Fitness Goals?

What is your fitness goal? To lose weight? To have more endurance? To improve cardiovascular health? Whatever your aim is, a heart rate monitor is essential to hitting your goal.

I'm sure you have heard the term work smarter, not harder. Why would you want to overdo your cardio when working in a lower zone is the key to achieving your goal? It will make your life a lot easier - and push you to your fitness dreams faster. It will also help when you hit a fitness plateau and your body is not progressing the way you want it to. When you use a monitor, you know you are training at the correct intensity. You know you're not over-training or under-training your body. In other words, you will see better and faster results, pushing your motivation through the roof! You'll know you're on your way to being the best you possible.

Secret Cardio for Ultra Fast Fat Loss

OK so we all know about cardio and the different types that are out there, such as high intensity interval training (HIIT), Slow state cardio, medium state cardio and so on. However which is best and how much should we do to optimise fat loss?

Well that's where my secret cardio type comes into play. That's right after trying multiple different types of cardio I have found this one is the best for optimising fat loss.

So what is it you ask?

Cardio for Your Health! The Secrets to Maximize

Cardio training is often thought to be an effective method for weight management. However, often I hear from people, "I do so much cardio and I've been gaining weight not losing weight!!"

Confusing problem isn't it?! After all, you would think with the amount of cardio you do you would be expending a lot of calories causing you to lose weight.

What adds to this belief is that the more recent fad in fitness is the promotion of high intensity exercise, whether this be weight training or cardio vascular training.

Rowing, Great Cross-Training Exercise

What do you do when you want to work out but need a break from your usual cardio? Indoor rowing is an excellent alternative. If you're into power training, rowing is for you. This article covers the basics of starting to row.

Truly, the only indoor rowing machine worth using is the Concept 2 Rowing Ergometer ("erg" for short). Yes, other rowing machines exist, but no one who rows takes them seriously. The Concept 2 is the gold standard. The current models are the D and the E (slightly higher off the floor). The longest-standing model is the C, which was the one-and-only for many, many years. (I have one, love it, and wouldn't trade it for a D for anything!)

PEMF Cardiovascular Therapy

The stresses of our everyday life put a lot of wear and tear on our internal organs, including our hearts. Since heart disease is one of the leading causes of death, it makes sense for us to do all we can to protect our cardiovascular health. Stress causes us to remain in a state of flight or fight and causes constant adrenaline to be pumped through our systems causing this wear and tear on our organs. Pulsed electromagnetic field (PEMF) therapy can help reduce the damage done and keep us heart healthy by reducing the stress our bodies experience on a daily basis and energizing our cells to heal at faster rates.

PEMF therapy sends a series of low intensity electrical charges into the cells of the body. The magnetic field is used as a carrier to bring the electricity both safely into the body and quickly enough to penetrate the cell barrier. Once inside the cell, the electricity fuels the cell's metabolism. This enables them to enact rapid repairs as well as improve overall health by eliminating toxins and absorbing fresh nutrients.

Which Cardio Machine Is Best? - Treadmill, Elliptical, Bike or Stairs?

When looking to burn fat and melt away the calories, the most efficient method is cardiovascular exercise. There are many options for cardio machines, each with its benefits and drawbacks, but the most cost efficient way is to buy used gym equipment. The key to choosing the right machine is to use a machine that you find most enjoyable and that you are most comfortable with. You shouldn't be dreading your workout, and the more fun you have, the harder you will work and the more benefits you will see. With that being said, knowing the basic functions and features of each cardio machine can help you further reach your fitness goals.

Top 10 Reasons To Run

This is my list of why I run and I hope this list will inspire you to either run - or embark on starting to run. Please note though, that the real list is about 50 reasons long so in an effort to honor brevity due to our collective ADD in today's society I will keep it short. Thanks Twitter, Pinterest, Instagram, and Facebook! Yes, all of which I do use, so I am a guilty participant of our societal problem! Hey, if you can't beat em', join em'!

The above is a great transition into the very first reason I run so without further ado, foreplay, chatter - here's the list:

Sight Jogging in Dublin

Jogging is one of the most popular forms of physical activity, because of the health benefits it provides such as bone strengthening, improved cardiovascular fitness and important body fat loss, but also because of the easiness with which people manage to keep up with this routine unlike with other aerobic exercises. While jogging, one can sightsee, become closer to the nature and rediscover the beauty of their city and this serves as a great motivation. If you want to keep fit and stay healthy for a long time, there is nothing better than combining wonderful sightseeing experiences from Dublin with your regular training. Of course, if you led a sedentary life and you accumulated a lot of body fat, it is better to start by working with a reliable personal trainer in Dublin. He can customize a more efficient working-out routine and develop a diet tailored to your needs, helping you achieve your goal faster. Jogging is perfect for people who wish to keep fit, but it is not the best solution for people with overweight issues, who should combine running with other fitness exercises. Sight jogging in Dublin is especially great, because you have the opportunity to choose from a great variety of routes, the ones that fit your needs and taste better. Following are three running routes ideas for people living in this wonderful city.

How Cardio Exercise Helps You To Lose Weight

Some sort of cardio exercise is a must if you want to lose weight. These activities involves running, jumping, even dancing. In other words, any exercise that gets your heart pumping.

Many people take aerobics classes to get some cardio fitness in. Aerobics involve usually exercising to music in a coordinated fashion, almost like dancing. Aerobics became popular in the 1980s and was developed to make working out more fun.

In addition to aerobics, you can also do other exercises such as bike riding, running, or stair climbing. Most of the health clubs today have a vast array of fitness equipment such as mechanical stair climbers, bicycles, rowing machines, and treadmills.

Staying Fit When on the Road

Keeping fit when on the road can be a struggle, even in the best of times. Whether you're going for work or pleasure, it can be easy to forget about your own health with 'easy walks' in a department store being the only form of exercise you do, if you call that exercise.

With the modern industrialised world becoming more and more immobile due to hoards of people working information jobs in offices, this promotes obesity and its related diseases down the track. This can even be worse when travelling overseas on business trips, when the last thing you want to think about is how many push ups you're doing, or what you're dead lift max was last time. Hence, it's imperative to maintain a schedule to keep fit when travelling in order to prevent that middle section from expanding, and becoming another statistic.

Cardio Exercise - Good for the Heart

Cardio is short for cardiovascular. This is the system that centers around the heart to transport blood that carries nutrients to various parts of the body. The proper name for this type of activity is aerobic exercise, exercise that requires a lot of oxygen during a prolonged time frame. Cardio exercise is very different from high intensity interval training that involves very fast movements in short bursts (30 seconds to a minute), a short rest and repeating in a cycle pattern. Cardio is done for much longer periods of time with or without rest depending on the fitness level of the individual. Activities include walking, running, cycling, swimming and even dancing.

10 Ways to Get Back Into Shape

Every new diet or exercise program promises a new and innovative way to lose weight. However, the method in which you lose weight or get into shape really has little baring on your success. The way you think and feel are the real drivers of success.

So here are my top 10 ways to get back on track, to start losing weight and get into shape today.

1. Decide on why it's important to you

Just because you think you should be thinner is not motivating enough to sustain a healthy lifestyle, you need to know why you care - why it matters to you to be healthy. This means taking time to think about what it means to you to be healthy and how it will improve your life. In addition, you must be clear on the costs associated with remaining unhealthy.

Sabtu, 10 Januari 2015

15 Weight-Loss Victories That AREN'T the Number on the Scale

Signs your body is changing, even if your weight isn't

If you've been working your butt off at the gym and following your diet to the letter, it can be a little discouraging when the scale doesn't budge. But as you know, the number on the scale is only one way to measure progress—and there are a bunch of victories to celebrate while the scale takes its sweet time. Look out for these just-as-satisfying signs that your body is changing, thanks to all of your hard work.

1. Your skinny-day pants fit like a glove. No jumping, wiggling, or performing crazy acrobatics to get into them required.

2. You don't get (as) winded climbing the five flights of stairs to your apartment. Okay, there may never come a day when those steep stairs don't feel like a mountain, but you no longer feel like scaling them is your workout for the day.

3. When it's time for some midday snackage, you actually crave fruits, veggies, and other healthy snacks. As opposed to just begrudgingly eating them because you know they're good for you...

4. You have to go down a belt notch. Hello, slimmer hips.

5. Your normal workout no longer leaves you a panting, sweaty mess. Time to level up because you can totally handle a new challenge.

6. You glance in the mirror before your shower, and—what's that? Muscle definition? Try not to spend too long striking bodybuilder poses.

7. Your favorite outfit somehow looks even better on you today. You didn't think it was possible, but your body proved you wrong.

8. You easily whip up healthy and delicious meals like a master chef. We know, we know. It seems like just yesterday that you were ordering takeout every night.

9. You wake up feeling more energized than sluggish. Best weight-loss side effect ever.

10. You trimmed 20 seconds off of your mile time without even trying.Remember when you couldn't even run a mile at all?

11. You've kicked your bad eating and drinking habits without even realizing it. Diet Coke, who?

12. "Have you lost weight?" Your scale might be stalling, but your friends definitely notice a difference.

13. You have to send a dressing room attendant to grab the next size down. You had no idea your go-to size wouldn't do anymore.

14. Standing on your 45-minute subway commute is no problem. Well, except for that guy's armpit in your face, but hey, at least you're not exhausted, too.

15. You start noticing what you like about your body in the mirror—instead of what you still want to change about it. Because the best non-scale victory is the self-love that comes with treating your body right.

10 Time-Wasting Activities You Can Cut From Your Day to Make Room for Exercise

Be honest: How many times in the last month have you had a definite plan to go to the gym…only to find yourself begging it off because you’re just too time-pressed? Yep, thought so. While we’re not doubting that your life is crazy-busy, we’re willing to bet that by skipping certain behaviors that suck two minutes here or 10 minutes there, you will have that extra half-hour (or more!) to make it to yoga class or lace up your kicks for a brisk run, boosting your weight-loss (or weight-maintenance) efforts in the process.

Check out our list of time-wasters to skip here. Ditch them now, then add up all additional minutes you’ll have for staying fit and maintaining your health and wellness goals.

1. Hitting the Snooze Button: 10 Minutes

It doesn’t really score you any extra rest, so rise and shine!

2. Inspecting Your Pores in a Magnifying Mirror: 5 Minutes

No one sees them that close up anyway!

3. Trying On a Second Outfit to Possibly Wear to Work: 3 Minutes

You know you’re gonna go with the first option you picked out, so save yourself the agony of standing beside your closet trying to decide.

4. Venting About Your Boss at an Office Bitch Session: 3 Minutes

No matter how awful she is, griping is not productive—it just gets you caught in a loop of complaining.

5. Waiting in Line at the Coffee Shop for a Latte: 7 Minutes

We’re all for indulging and treating yourself, but the joe in your office break room will perk you up just as well.

6. Googling Plane Fares to Random Tropical Destinations: 5 Minutes

Kayak and Expedia—they’re like digital crack!

7. Doing a Post-Mortem with Coworkers About Last Night’s Episode of Walking Dead...Which You Don’t Even Watch: 10 Minutes

Save the recaps for shows you actually tune in to.

8. Updating Your Social Media Feeds at Lunch: 2 Minutes

No one really needs to see the PB&J you ate today.

9. Your Ongoing Words With Friends Game: 15 Minutes

Deleting the app takes a second, and now you can’t waste time playing strangers.

10. Watching That Second Episode of Gilmore Girls on Netflix: 45 Minutes.

The longer you draw out the series, the longer you can enjoy the show. Win-win!

9 Foods That Boost Your Calorie Burn

Hitting the gym isn’t the only way to torch cals.

by Gerard Mullin, M.D.

Ignite your metabolism to burn extra calories every day! These miracle foods from the Good Gut Diet (published by Rodale,Women's Health's parent company) will speed up your body's natural calorie burn so you can finally see the results you've always wanted.

Eggs

Eggs are a super protein. They contain all nine of the essential amino acids your body needs to thrive. It's been shown repeatedly that people who eat eggs for breakfast feel fuller longer, reduce their overall daily caloric consumption, and lose weight. Studies consistently show that eating a protein-rich breakfast lowers appetite throughout the day.

Use it: Your best bet is to eat more calories while you are physically active—so that egg breakfast offers a perfect combination.

Chia Seeds

Chia has been used as a medicinal food in Central and South America and across many cultures to prevent diabetes, obesity, and cardiovascular disease. Loaded with healthy anti-inflammatory fats, protein, and fiber, these seeds also help prolong fullness. A mere tablespoon of this powerful plant food packs a walloping 2,500 milligrams of omega-3 fatty acids, 4.5 grams of fiber, three grams of protein, and a boatload of phytonutrients.

Cinnamon

Cinnamon is a fat-burning powerhouse that boosts metabolism and has been proved to help your body block the absorption of glucose and enhance the action of insulin to clear sugar from your blood. The anti-inflammatory agent also counteracts the effects of obesity. It's been shown to slow gastric emptying, which stabilizes blood sugar by slowing its transit into the small intestine.

Use it: Add cinnamon liberally to your daily cup of coffee.

Berries

Berries are rich in disease-fighting polyphenols—compounds that provide many cardiovascular protective benefits. These effects are particularly notable in cranberries, strawberries, and blueberries. Studies suggest these compounds reduce body-weight gain, inhibit fat accumulation, possess anti-inflammatory and anti-diabetic properties, and alter gut flora to inhibit the growth of harmful pathogens.

Ginger

Often referred to as a "universal remedy," ginger consumption has anti-inflammatory, anti-hypertensive, glucose-sensitizing, and stimulating effects on the gastrointestinal tract. The spice also eases hunger, increases fat burn, and can be used as a home remedy to help ease symptoms of digestive complaints, including constipation, dyspepsia, belching, bloating, epigastric discomfort, indigestion, and nausea.

Use it: Try adding a little ginger to your stir-fry, or steep it in a cup of hot water for a delicious ginger tea. It will calm your stomach as it helps you burn fat.

Green Tea

When it comes to weight loss and fat burning, green tea has a number of benefits that make it, black tea, and coffee super beverages for a lean metabolism. Green tea's caffeine enhances energy expenditure and fat oxidation by activating the sympathetic nervous system, while the polyphenols counteract the reflex decrease in the resting metabolic rate that usually accompanies weight loss.

Use it: Shoot for two to three cups of caffeinated green tea daily. Green tea appears to have a prebiotic effect, too—it helps support the growth of the fat-burning friendly flora. Its catechins also help improve the health of your GI tract in a way that balances hunger hormones.

Avocado

Avocados are one of the rare foods containing high amounts of healthy anti-inflammatory fats, a decent amount of protein, tons of healing phytonutrients, and a magnificent amount of fiber (11 to 17 grams per avocado!). Avocado oil is especially high in monounsaturated fatty acids (MUFAs), including an omega-9 fat called oleic acid—a MUFA that has been shown to quiet hunger. MUFA-rich diets also protect against abdominal fat.

Use it: As little as half an avocado a day may reduce hunger for five hours after eating, along with increasing overall levels of satisfaction.

Quinoa

Gluten-free quinoa is high in magnesium, which is a key regulator of energy and promotes good blood sugar control. Another perk: It's filling. A study at the University of Milan showed that quinoa has a satiating effect—the highest among the gluten-free grains.

Use it: Two cautions: First, quinoa is coated with saponin—a potentially toxic, bitter-tasting chemical. So rinse it thoroughly before cooking—rinsing doesn't diminish the nutritional benefits of quinoa. Second, be aware that this superfood is high in oxalates, which could be a problem for folks who tend to form oxalate kidney stones.

Cayenne Peppers

Capsaicin lights up your fat-burning metabolism as few other spices can, in part because it triggers your stress hormone response system. When your sympathetic nervous system (also known as the fight-or-flight response) is activated, hormones called catecholamines—such as epinephrine and norepinephrine—are released into the bloodstream. This process increases thermogenesis, whereby fat is oxidized more effectively. That means your fat becomes fuel for your metabolic fire in as few as 20 minutes after eating cayenne.

Use it: Stay away from capsaicin supplements—take it in its whole food form instead.

The 7 WORST Foods To Eat At Night

Avoid these no matter how hangry you are.

by Victoria Wolk

Eating right before bed is a recipe for gaining weight and sleeping poorly, but it can also seriously damage the tissue in your throat and esophagus. No doubt you’re familiar with acid reflux—which occurs when digestive juices back up into the chest or throat and cause a burning sensation—but there’s also something called “silent reflux,” which is different from common heartburn. It has the same causes but without the usual symptoms. Instead of indigestion, sufferers get sore throats, chronic coughs, and difficulty swallowing. Nearly 50 percent of Americans have silent reflux and don’t know it, says aryngologist Jamie Koufman, M.D., who has been studying and treating the condition for about 30 years.

MORE: The Simple Breathing Technique That Leads To Better Sleep

“The single greatest risk factor is, by far, the time that people eat dinner,” says Koufman. She recommends having supper no later than three hours before bed. But even if you manage to do that, be aware that late-night snacking can have the same ruinous effect. If you are going to hit the fridge or pantry before you hit the sack, here are eight things you should never, ever grab.

Alcohol

It relaxes the valves that connect the stomach and esophagus. When this happens, your body is unable to keep food where it belongs. “If you have alcohol just before bed, you’re pretty much asking to have reflux,” says Koufman.

Soda

It doesn't get much more acidic than soda. In fact, soda is actually more acidic than anything found in nature, says Koufman. The acid damages those same valves. Plus, carbonation increases stomach pressure.

Chocolate

Certain flavors are high in fat—which comforts and relaxes the valves, too—and it contains caffeine and a lesser-known stimulant called theobromine, essentially making it a triple whammy.

Cheese

It's another fatty food, but if you must indulge, hard varieties such as Parmesan and Swiss have less of a reflux effect than softer types such as feta and mozzarella. (Yes, that means no pizza.)

Nuts

When it comes to reflux, fat is fat, whether saturated or unsaturated. So despite the fact that nuts generally contain a healthy dose of the latter, they should be avoided before bed. Cashews, walnuts, macadamias and peanuts are the worst, says Koufman, while pistachios and almonds aren’t quite so bad.

Citrus

It’s also highly acidic. A glass of orange juice or a green apple are your worst choices, but some people can eat red apples without problems—it depends on the person.

Coffee

Not only is it inherently acidic, but the caffeine it contains also generates additional stomach acid. If you must sip, decaf generally has lower acid levels than regular.

So what options are left when the midnight munchies strike? Koufman suggests anything that’s low in acid, such as bananas, a bowl of low-sugar cereal with low-fat milk or, her favorite, chamomile tea. “It’s soothing,” she says. “It sort of fills you up and settles the stomach.”

17 Things EVERY Woman Deserves in a Relationship

Including late-night tampon runs and wake-up sex

Sure, we’ve been told to make compromises in our relationships because no one is perfect, but that doesn’t mean you still shouldn’t hold out for excellence. Every woman deserves a partner that will love and respect her, but it’s the little things that actually add up over time, like DVRing your favorite TV shows and knowing your actual shoe size. So if you’re putting your list of "must haves" together, you might want to include some of these…

1. Someone who thinks lounging at home on a Saturday night is just as fun as bar hopping. Getting dressed up and going out is always fun, but sometimes you just want to veg on the couch with your partner and the latest season of Sons of Anarchy.

2. Someone who will go the drugstore to get you tampons at 1 a.m. You need them, and you need them now. This is NOT a drill! Anyone who will appreciate this urgency and do what they can to help is definitely a keeper.

3. Someone who will make you breakfast in bed when it isn’t your birthday. Because love sometimes comes in the form of homemade waffles and a mango mimosa.

4. Someone who loves your favorite TV shows as much as you do. How else are you going to explain that you really, really want to have sex with them—just after Scandal is over?

5. Someone who somehow always knows exactly what you want for dinner. After a really long day, having them read your mind and place your go-to takeout order for you is pretty much perfection.

6. Someone who saves the last bite for you. They see you eyeing that last piece of cheesecake, and they're not going to get in your way.

7. Someone who has actual cleaning supplies and knows how to use them. Sharing household chores is a must if this thing is going to last for the long haul.

8. Someone who wakes you up with the best sex ever. Hey, you'll both have a better start to your day.

9. Someone who doesn’t mind when you’re way too tired to do it. Sometimes in the battle of sex and sleep, sleep just plain wins. Having a partner who understands that is crucial.

10. Someone who loves your dog/cat/ferret as much as you do. Because you're pretty much a package deal.

11. Someone who thinks Valentine’s Day is just as cheesy or just as whimsical as you do. Holidays are way more pleasant when you can agree that it's either the best day ever or a tacky corporate hoax.

12. Someone who knows exactly how to please you in bed. It's like their body was made to please your body.

13. Someone who inspires you to be a healthier, happier you. Sometimes it takes the right person to introduce you to the awesomeness of hiking and kale.

14. Someone who doesn’t guilt you about that extra slice of pizza. They love you. You love pizza. It's a complicated love triangle, but they get it.

15. Someone who never makes fun of your dance moves. They actually think that weird shimmy thing you do is kind of adorable.

16. Someone who laughs at your bad puns. Hey, at least one person at the party will think they're funny.

17. Someone who feels totally lucky to be with you. Because you're awesome, and you deserve to be with someone who appreciates your awesomeness.

The Seriously Simple Way One Woman Lost 75 Pounds

Katie Svoboda is proof that one step can totally change your life.

KATIE SVOBODA / RYAN DONNELL

Before: 220 lbs.

After: 145 lbs.

The extra pounds crept up on Katie Svoboda, 26, so slowly that it was easy for her to live in weight-gain denial. The 5'7" former athlete found herself eating fast foods and gaining 15 pounds a year for a few years straight—until in 2012, she'd hit a high of 220 lbs. When she went dress-shopping for her wedding, the reality of her unhealthy lifestyle came crashing down. "The saleswoman told me I'd need a size 20," she says. "I thought, Are you kidding?! I used to be a size 10." Katie made some drastic life changes, embraced a more active lifestyle, and is now a healthy 145 lbs. Now engaged to a new partner, Katie can't wait to wear her size-6 dream dress to their wedding.

Here's what Katie says helped change her life:

Entertain yourself. "I watch morning TV on the treadmill. It makes time go by much faster."

Take an all-for-one approach. "I try not to cook separate dishes—I make one healthy one and we all eat it, so I'm not tempted by the kids' chicken nuggets."

Eat out loud. "Crunchy foods are super satisfying: I love sliced cucumbers, celery, and nuts."

For more on Katie's incredible weight-loss journey, pick up the January/February issue of Women's Health, available now. In the meantime, check out more inspiring weight-loss success stories and healthy ways to lose weight.

5 Ways to Speed Up Your Metabolism All Day

Burn more calories without even trying.

by Jenny Sugar

Have a sluggish metabolism? Fight back by doing these things throughout your day to boost your metabolism from morning 'til night.

1. Eat produce at every meal. The chewiness of fruits, veggies, and whole grains makes your mouth work harder, and the high-fiber content also takes more energy to digest, which combined adds up to a 10 percent increase in calorie burn. Choose these foods in their whole, natural state to reap more of the metabolism-boosting benefits.

2. Don't skimp on lean protien. Protein also requires more energy to digest while keeping you feeling full and satisfied, so be sure to include this essential nutrient in every meal and snack.

3. Push yourself. Right before every meal and snack, get on the floor and do 20 to 50 pushups (choose the amount for your strength level). Short bursts of exercise can lead to an afterburn of 200 calories throughout the day, and lean muscle also burns more fat.

4. Sip green tea or water. Green tea contains catechins, an antioxidant that raises resting metabolism by four percent (about 80 calories a day). If you're not into this beverage, sip plain old water to avoid dehydration, which can slow down metabolism.

5. Rest easy. Stress not only leads to high-calorie snacking, it can actually slow your metabolism. So it's important to take regular breaks from your busy day. If you have a desk job, meditating may not be the best choice as studies have shown that sitting for an hour or more reduces the fat-burning enzymes in your body by as much as 90 percent. Get up and dance to your favorite song, go for a five-minute brisk walk, or move through this de-stressing yoga sequence.

14 Ways Trying to Lose Weight is Like Dating14 Ways Trying to Lose Weight is Like Dating

Apart from the fact that they're both worth all of the annoyances they cause.

You just started your weight-loss plan, and you feel pretty unprepared. But (whether it’s for better or for worse) your dating experience can actually tell you a whole heckuva lot about what you're getting into with your weight-loss journey. Check out these 14 hilarious, frustrating, and totally awesome ways trying to drop pounds is just like dating.

1. You Swear Them Off at Least Once a Week

#ImSoOverThis

2. You Obsess Over Both

You check your scale and phone constantly.

3. You Know It Will Be Worth It, But Sometimes the Journey Just Sucks

Keep pushing on, ladies!

4. They Require New Wardrobes

Workout clothes? Check. Date clothes? Check.

5. Both Involve a Lot of Trial and Error

Starting a new diet is a lot like going on a first date. Some take, others don't.

6. You Discover So Much About Yourself Along The Way

Like what you deserve and how to get it.

7. They Are a Means to An End

A serious relationship and a healthier life—you're going to get them both.

8. Plateaus Are Inevitable

What happened to the warm and fuzzies?

9. ...And So Is Regret

Whether it's a large pizza for one or going home with a "four," we've all made some late-night slip-ups.

10. Everyone Wants to Give You Advice

And the last thing you want is to hear it.

11. Everything Reminds You Of Them

Seriously, you can't turn on the TV without freaking out over one, if not both.

12. You Secretly Envy Your Friends

Take a deep breath, and remember that they are just in another stage of their journey.

13. If You Want to Succeed, You Have to Love Yourself First

You are awesome—whatever your weight or relationship status!

14. When You Find the Right One (Man or Weight-Loss Routine), You Just Know

"I could do this forever."

barbell-squat

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
Repeat for the recommended amount of repetitions.

Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly.

6-Minute Super Squat Workout

Sculpt your butt and legs with this ultra-quick squat workout. Designed to increase symmetry and strength, this workout will shock your lower extremities from the calves to the hips and melt fat—all in six minutes.

What's best: Whether you're a beginner or gym rat you can work at your own pace and intensity level since these exercises are measured in 30-second increments. Plus this workout doesn't require any equipment and can be performed in a little amount of space. So get ready to drop those hips, burn some calories, and shape up your rear view.

How to Lose 15 Pounds Without Dieting

We're not kidding!

WARREN GOLDSWAIN / SHUTTERSTOCK

By Linda Melone, C.S.C.S., for Prevention

The claim: A growling belly during your workout may be a sign you're cheating yourself out of a greater calorie burn, according to new research published in the Journal of Science and Medicine in Sport.

The research: For the study, 10 "recreationally active" college-age women (so, not athletes) of normal body weight were given a high-protein meal (45 percent protein), low-protein meal (15 percent), or no food at all before walking on a treadmill. The women who ate the high-protein meal an hour prior to working out burned more calories per minute than the women who ate nothing. (No difference was found between the low-protein group and the fasting women.) The additional calorie burn amounted to 185 calories over the following 24-hour period.

What it means: "The body will use more calories when you have additional calories to expend (i.e., after eating)," says lead study author Ashley Binns, a Ph.D. student. Assuming you ate the same amount of total daily calories, the additional calorie burn could add up to a 15-pound weight loss over the course of a year. Although fasting before exercise has previously been used as a method for weight loss, the body breaks down muscle and/or fat as fuel sources if you don’t eat food prior to exercising, says Binns. "This could potentially result in muscle weight loss." And less muscle ultimately means less calorie burn.

The bottom line: Plan to eat a high-protein snack an hour before your workout to burn more calories during exercise. The exact amount of protein you should consume is still up for debate, though, says Binns. "Many studies suggest consumption of upward of 30 grams of protein spread throughout the day across three meals is ideal for maintenance of weight and/or weight loss." Good high-protein foods include protein drinks, egg whites, peanut butter, or Greek yogurt. An example of a breakfast that meets the 45 percent protein used in the study: one whole egg and two egg whites, plus two pieces of toast with butter and orange juice.

How To Do A Squat

BENEFITS OF THE SQUAT EXERCISE

Squats are an excellent exercise for training the lower body and core muscles, if done regularly they help to define thighs and buttocks.

You can do squats anywhere as you are only using your own body weight.

They can improve circulation, posture, digestion and are a low impact exercise that almost anybody can do.

MUSCLE GROUPS

Squats are primarily a lower body exercise and works out the following muscles; quadriceps, gluteus maximus, hamstrings, hip adductors, hip abductors, gastrocnemius (calf), soleus, tibias anterior, rectus abdominals and erector spinae

STEP BY STEP GUIDE

Stand tall with your feet hip width apart and your arms down by your side

Start to lower your body back as far as you can by pushing your hips back and bending your knees and pushing your body weight into your heels

As you are lowering into the squat your arms will start to raise out in front of you for balance

Keep a neutral spine at all times and never let your knees go over your toes

The lower body should be parallel with the floor and your chest should be lifted at all times not rounded.

Pause then lift back up in a controlled movement to the starting position

SQUAT VARIATION

If you are new to squats try not to squat to deep at first until you are used to the movement as practice will bring more flexibility

If you are advanced try the squat with a dumbbell in each hand but keep them down by your side instead of lifting above the head.

How to Squat Without Back and Knee Pain

By Aimee Deak

A very common occurrence I see with aspiring bodybuilders is to avoid difficult exercises or exercises at which they aren't particularly strong. It may be a case of insecurity. You may think that everyone in the gym is watching how much weight you are lifting on a particular exercise but they aren't.
The basic exercises like Bench Press, Squats, and Deadlifts are difficult for a reason. They build muscle. Don't avoid them because you're embarrassed about the poundage you're using. You will severely limit your gains. It may look good to put tons of plates on the Leg Press and do 20 partial reps, but you really aren't building any muscle.
When people tell me their legs won't grow, the first question I always ask them is, "Are you doing squats?" The answer is almost always, "No. I can't. They hurt my knees... They hurt my back... I had knee surgery and my doctor recommends against them". I then ask what they are doing. Most commonly they are doing smith machine squats. Then I watch their exercise performance and 99% of them all do the same thing. They only go down about 1/4 the way to parallel. Even with injuries or surgery you can still squat to parallel safely if you are squatting with the proper technique and starting with a weight you can handle.
Build the core of your training program around the big basic lifts and work to improve your technique and strength. This is how you'll add some quality muscle to your physique.
I do know some people who have problems with their back when they squat. Every time they squat with a weight that stimulates their legs, they injure their back. This would cause them to miss workouts for all body parts. Barbell back squats aren't an option for them. They may not be an option for you either.
Please keep in mind the following: Exercises that cause you pain and cause you to miss or limit future workouts are impeding your gains dramatically. You need to avoid such exercises and find substitutes for them.
However, you need to be honest with yourself. Are they really causing you pain or do you just not want to do them? Heavy, basic exercises like squats are difficult for one reason - THEY BUILD MUSCLE!
However, if performing such exercises truly is a problem for you, find an adequate substitute.
There are other exercises and machines that can go a long way toward replacing squats in your workout. At least you can still make some nice gains in your legs.

45 Degree Angled Leg Presses - These plate loaded presses are my favorite replacement exercise for squats. I honestly feel that you can make similar progress in leg development if you train them with the same intensity but, you must go to parallel.

Front Squats - With this type of squat you can't use as much weight and are also forced to remain in a more upright position which might alleviate some of the pressure on the back.

One Direction Fitness website
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Article Source: http://EzineArticles.com/?expert=Aimee_Deak

don’t stop moving

Our health is not something that should be compromised, especially when the temperature drops a couple of notches. So, let’s motivate one another to keep moving! To inspire you to LIVE ACTIVE this winter, and because we know you LOVE squats, we are launching a July Squat Challenge; A 31-Day guide to encourage you to get low and tone that beautiful body of yours.

Panduan Latihan Squat dengan Baik

Latihan beban dengan squat merupakan latihan yang sangat baik terutama terutama otot-otot dari paha, pinggul dan pantat, serta memperkuat tulang, ligamen dan penyisipan dari tendon di seluruh tubuh bagian bawah. Namun untuk mendapatkan hasil yang maksimal dan mencegah cedera, ada beberapa hal yang perlu diperhatikan, antara lain:

Awal yang Tepat

Lebarkan jarak antara kedua kaki Anda agar bisa mengangkat bar dalam posisi rendah. pastikan kepala berada dalam posisi yang tegak dan dada dibusungkan. Hal ini untuk membentuk posisi yang baik dan mencegah tekanan yang berlebihan pada punggung bawah Anda karena jika kepala tidak ditegakkan, maka pusat beban dalam tubuh Anda akan berubah.

Duduk semampu Anda sebelum Anda menekuk lutut. Ini akan membuat Anda mampu mulai mengangkat dengan baik dan benar. Gerakan pertama dari squat yang baik adalah menekan paha atau pantat, tidak menekuk lutut lebih dulu. mengawali latihan dengan gerakan yang baik akan membuat Anda bisa melakukan latihan dengan baik pula.

Partner Latihan

Dalam berlatih squat, otot yang terlibat yaitu otot paha, termasuk otot yang besar, sehingga, sehingga membutuhkan beban yang relatif lebih berat. Bantuan dari seorang partner latihan akan membuat kita mampu melakukan latihan ini dengan beban maksimum.

Posisi Bar

Letakkan bar dalam posisi yang rendah. Jika terlalu tinggi, Anda akan memberikan tekanan pada torso sehingga punggung bawah Anda pun akan dipaksa menerima tekanan yang sangat besar.

Gerakan Penuh

Agar dapat mengenai otot kaki dengan optimal, terapkan full range of motion atau gerakan penuh saat melakukan latihan ini. Saat menurunkan beban, usahakan lutut berada sedekat mungkin ke dada agar kaki dapat diluruskan dengan maksimal saat mendorong.

Posisi Tubuh

Usahakan Anda untuk menjaga agar punggung Anda tidak membungkuk sepanjang gerakan. Letakkan ibu jari Anda di atas bar, sehingga pergelangan tangan Anda tetap bisa lurus dengan lengan. Tekan siku ke belakang untuk mencegah cedera.

Sebenarnya hal terpenting dalam latihan squat ini yaitu melibatkan otot paha sebanyak mungkin saat berlatih baik itu paha bagian depan, belakang dan juga otot pantat. Agar latihan bisa efektif, maka perhatikan teknik kita dalam melakukannya. Dan tentu saja lakukan dengan beban yang berat untuk mendapatkan hasil maksimal.

@ DuniaFitnes.com