Good Life Advice for All of Us

Run your own race. Don’t fall into the comparison trap. Mind your own business — and fitness. No matter how you say it, one of the best pieces of fitness advice, and honestly life advice, is to keep your focus on what you’re doing and let other people do their thing. Especially people you don’t know well. Especially in situations like this one that Erin blogged about over on Fit Bottomed Mamas. It reminds me of this video that showcases exactly how you never know what people may actually be going through. For example, I went through years of fertility …

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Build Better Abs With Barbell Workouts

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Explosive barbell workouts can give you an explosion of good muscle mass that can help build good stamina, enhanced metabolism and strength.

Barbell exercises can work wonders for the body that makes it easier and less technical to perform and gives tremendous results and the landmine workout may be the best solution for you.

Start with the basic landmine workout by familiarizing yourself with the routine at your gym, which usually has landmine workout equipment, however, you may also be able to have one of your own at home.

You can have your post landmine by fitting a post into a pair of heavy weight plates like a bumper plate and stick the other end of the barbell into a holder.

You can also have one by placing one end of a barbell in a wall corner or power rack, make sure to place padding on the wall to prevent wear and tear.

Begin your landmine workouts with a landmine squat, followed by a rotational single-arm clean and press, followed by alternating landmine reverse lunges and lastly with a landmine abdominal rollout.

Use a 25 to 45 pound plate for starters. Do more repetitions, not heavier if you want to up the ante in burning fat and strengthening your core muscles.

The ideal workout consists of several repetitions at a medium level of intensity and maintaining your rests between sets under a minute. This constant repetition causes a buildup of lactic acid in your muscles and been observed to stimulate muscle growth.

For increased fat loss and conditioning, do the landmine exercises in a row by doing the move for 40 seconds each, with 20 seconds of rest in between. Do the four landmine exercises mentioned above then rest one minute. Perform four to six rounds.

For strength and muscle building, do 3 to 5 sets with 6 to 12 reps for each of the four movements mentioned.

As you work to complete all the sets mentioned, increase your weight load with 5 to 10 pounds to continue working your muscles.

Do not overdo the routines and do not skimp on the amount of sleep in between your workout days, as building and repairing of muscles occur while you sleep. Without adequate recovery, you risk hurting yourself during workouts, so get 7-9 hours of sleep each night to maximize the benefits of the exercises you perform.

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Alarming 50% Of Teens Are Hooked to Electronic Gadgets

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Amusement and delight is different from addiction and the latter is something worth to be concerned about, as it can result to some very damaging effects in the long run.

In a recent poll conducted by a non-profit group that provides support for consumers and policymakers in the field of media and technology, Common Sense Media indicated that an alarming 59 percent of teenagers are addicted to their smart gadgets like tablets and smartphones in a survey that involved 1,240 parents with children aged 12 to 18.

The group, referencing their findings from a 2011 review of more than a dozen studies, found that internet addiction could affect at least 25 percent of adolescents and college students in the United States.

The US has not yet looked into the condition as something that could have addiction as a public health concern, as with other countries have already taken action on it.

Among the indications that were considered during the study is that the teens more than 80% of them, checked their phones hourly, while 72% of them ‘need’ to respond to social media messaging and SMS right away.

Almost 40% of the parents have argued daily about their children’s use of these devices while 77% of the parents agree that the children are too distracted and lose their attention and focus instead oc doing other worthwhile activities like studies, household chores, exercising, outdoor activities or even meal times.

One parent, a custodian working for a high school, has noticed that teenagers in school are  like ‘zombies’ without a care in the world especially when they are too engrossed staring at their cell phones and tablet devices.

“You can see them transferring classrooms in between classes with their eyes glued to their phones and walk close to the walls so they could feel where they are going without looking up,” he said.

Behavioural experts and psychologists agree that parents still play a key role in preventing this, by making sure that they set boundaries for their kids, especially on gadget possession and use.

Restrictions need to be strictly in place to ensure that your kids are not left alone to fend for themselves and gets too absorbed in their addiction to cellphones and tablets.

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You May Need More Sun Than You Think

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Even seriously considering the fact that it can possibly do damage like skin cancer, the benefits of basking a few minutes under the sun can far outweigh that risk and you get to stay more healthier and happier for many years ahead.

Several researches into the health effects of sunshine are turning over new discoveries that include a broader range of benefits for conditions like obesity, asthma, stroke, heart attacks and multiple sclerosis, as well as help in uplifting your general mood and aids in the production of hormones that can help boost your libido.

Researchers believe that the benefits of the sun is more than just about vitamin D, which is produced when sunshine gets in contact with the skin and becomes responsible for promoting healthy bones and strengthens gut immunity that can help prevent intestinal or colorectal cancer.

The sun also has the high potential to trigger the body’s production of nitric oxide that is crucial in helping protect the cardiovascular system that even helps in uplifting your mood as it has been known produce serotonin- the feel-good hormone.

In a recent study published in the Journal of Internal Medicine, researchers discovered that 1.5 percent of 100 women who were surveyed to have high exposure to ultraviolet rays from the sun by sunbathing at a frequency of once a day died within a period of twenty years, while there were 3 percent of that population who passed on had no sunbathing exposure.

The researchers also pointed out that regular sun worshippers had lower risks of death from cardiovascular complications, though not directly linked with cancer.

Epidemiologist Dr. Peter Lindqvist, who was the author of the study, also pointed out that non-smokers who have not sunbathed had a life expectancy comparable with that of smokers with high sun exposure, which may indicate that not getting enough sun can be a risk factor for death with similar to those who smoke.

In another study conducted by researchers from the Department of Dermatology of Edinburg University and published in the journal Maturitas, pointed out that older people should also get more exposure to the sun, after tests showed that those aged 60 and above have vitamin D deficiencies due to lack of sun exposure and less physical activity and rare more prone to die of cardiovascular diseases that may occur later on in life.

So, experts suggest to get a good dose of the sun and feel the difference.

The post You May Need More Sun Than You Think appeared first on NUTRITION CLUB CANADA.

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New Vitamin Discovery May Be The Answer To Ageing

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Another milestone was recently achieved by scientists who recently developed a new vitamin called nicotinamide riboside that may be considered as an anti-ageing nutrient that is believed to restore the body’s ability to repair and regenerate itself.

The research, publish in the journal Science,  was conducted by a collaborative team from Brazil, Canada and Switzerland where studies were conducted to identify the role of mitochondria in metabolism and how the changes affect stem cell function and cell regeneration.

The researchers argued that the regenerative capacity of organs and cells diminish with ageing and mitochondria, which is the powerhouse of cellular function loses its energy to prevent cells from regenerating.

The study looked into how to revitalize stem cells in the muscles of elderly mice that by giving them vitamin NR doses – a substance that closely resembles vitamin B and is a precursor of the NAD+ molecule that plays an active role in mitochondrial activity. Similarly NAD+ levels also decreases with ageing.

The results proved very promising as muscular regeneration capacity increased in the laboratory tests with those mice able to live longer than their counterparts that were not administered with NR.

Up to this point of the study, no negative effects have occurred from the use of the vitamin nor symptoms experienced by the laboratory subjects.

Vitamin NR has been found in milk, and surprisingly, beer, however, the presence of the nutrient from these sources are still vaguely measurable and quantifiable. No other foods have yet been found to potentially source NR, not because it is not present as a nutrient, but because this type of nutrient has not been studied or measured before compared to the more common nutrients.

The NR compound may only be available as a form of dietary supplement, however, there are still no scientific guidelines on recommended daily use or consumption.

The scientific community, however, has expressed hope over this promising new breakthrough as a highly potential means of therapy and treatment of regenerative diseases and may be the answer to many of the world’s common untreatable conditions.

As it is, more studies are still being conducted to further explore the dynamic potential of vitamin NR and how science may someday be able to have a way to promote a more healthy and disease-free world.

 Image Credit: Vitamin found to delay aging process in organs – CTV News

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Mediterranean Bean Salad

This Mediterranean Bean Salad is so light and fresh, made with lemon juice, mint and parsley. This can be served as a side dish, perfect for potlucks or to make it a main for lunch serve it over spiralized cucumbers.

For the spiralized cucumber, I used one medium English cucumber which made enough for two servings using my Inspiralizer. This only adds about 12 calories to the whole salad. Be sure to cut them into shorter pieces before eating.

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A High-Intensity Interval Yoga Circuit

These days, fusion is all the rage in fitness. Gone are the days when you had to choose just one way to get fit and stick to it — and thank goodness for that! This movement has resulted in runners and weightlifters no longer having to worry about being treated like traitors if they go to a barre class or practice yoga and vice versa. Variety in fitness has become the norm and so much goodness has come out of it. The runner/lifter/yogi in me thinks it’s nothing short of magical to have so many options. The coach/trainer/teacher in me is thrilled to see …

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