Kettlebell Training- The Way To Go

Kettlebells aren't anything new, but their popularity in fitness circles continues to rise. When used correctly, kettlebells are extremely effective training tools for providing total-body strength and conditioning especially. Studies show that training with kettlebells yields pretty incredible improvements (up to 70%) in aerobic capacity, balance, strength, and explosive power. The weight of a kettlebell hangs a few inches below its handle, which makes it more difficult to control. Everything from your grip to your core has to work harder than if you were using a dumbbell, so you get more out of even standard dumbbell moves. This extra muscle activity means your body burns more calories.

Studies have shown that kettlebell training:

• Improves balance, coordination and agility.
• Increases overall strength, grip strength, strength endurance, pull-up capacity, parallel bar dips, ability, general endurance, work capacity and balance.
•  Lowers heart rate and blood pressure.
• Enables one to quickly build strength, endurance, achieve a balanced development of all muscle groups, fix particular deficiencies of build, and promotes good health.
• Strengthens the Gluteal Muscles.
• Promotes Flexibility of the Hip Flexors.

What can you expect from kettlebell training?

• Full-body conditioning.
• Big results by spending less time in the gym.
• Increased resistance to injury.
• Improved mobility and range of motion.
• Increased strength without increase of mass.
• Enhanced performance in athletics and everyday functioning.
• Major calorie burning.

Photo credit: http://greatist.com/move/full-body-kettlebell-workout

How To Detox Your Body For Better Health

It is a must to detox your body these days. A detox program enables you to cleanse your body of harmful chemicals that build up and result in many different diseases. Cancer, Parkinson’s Disease, heart disease, high blood pressure, lung disease, kidney problems, and fatty liver deposits are just a few of the conditions that have been blamed on toxins.

Harmful toxins come from our environment – pollutants from the air we breathe, the water we drink and the products we apply to our skin.  The food we eat is also a source of toxins, like the pesticides that are used in the vegetables and the hormones, antibiotics and other medicines that are injected in the meat and poultry. These are just some of the sources of harmful toxins that enter our bodies.

Although your body has its own detoxification system it cannot cope with the amount of chemicals that we are bombarded with every day. This is a major reason why it is a good idea to take steps to detox your body, to get rid of these harmful substances and eventually optimize your health and well being.

To detox your body, it is important remember that the goal is to help the body in its natural function to detoxify and eliminate toxins via the bowel, the urine and sweat. Planning to detox your body will mean undergoing a special diet regimen that will help support the detox organs.

This diet should include:

• High fiber – fiber provides bulk in the stools, prevents constipation and promotes regular bowel movements. Dietary fiber helps to prevent diabetes, lowers blood cholesterol and risk of heart disease. It also gets rid of harmful toxins which cause colon cancer.

• Organically grown fresh fruits and vegetables

• Foods which are rich in vitamins and minerals that are needed for detoxification and a great source of antioxidants that acts as the body’s cleansing agent.

• Increased consumption of clean pure water to help the kidneys flush out toxins.

The ideal way to detox your body is to start avoiding sugar, processed foods, junk food, fatty food, red meat and alcohol. You should also gradually reduce coffee if you drink a lot of it and replace with herbal teas, green or white tea and pure water.

At the same time you should increase your intake of fresh fruit, vegetables, salads, whole grains, beans and lentils. Then, you can start a week of more intensive detox. Eating abundantly foods that are fresh and organically grown, consume lots of fluid, and avoid eating processed food.

Contrary to what you may think you don’t have to starve yourself or eat unusual foods when you detox your body. Simply changing the way you eat will give your detox system a chance to work better.

Discover more about how to detox your body in The Definitive Detox Diet Plan by nutritionist Sandy Halliday. She recovered her own health with detox and has coached clients to achieve their health goals for over 20 years.

5 Reasons Why You Should Start Eating Healthy

It seems that the whole world wants us to eat. Why? No pizzas, no burgers, no fries, no chocolate… Isn't it asking for too much? Well, the answer turns out to be a big NO. Before you hurt your head thinking about it any longer, let me tell you about why you should start eating healthy. Trust me, you will be convinced to give up on those highly unhealthy foods in no time!

1. Eating Healthy Controls Weight

Unhealthy eating habits have contributed to the obesity epidemic in the United States: about one-third of U.S. adults (33.8%) are obese and approximately 17% (or 12.5 million) of children and adolescents aged 2-19 years are obese. Eating a low-fat diet can also help control weight. When you start the day with a healthy breakfast, you help avoid hunger spasms that could send you running to the fast food before lunch, says the American Dietetic Association (ADA). The ADA also recommends incorporating at least five times per day of fruits and vegetables, which are low in calories and high in nutrients, in to your diet to help with weight control.

Read More: 10 easy ways to burn 100 more calories a day

2. Eating Healthy Improves Mood

Doing right by your body pays off for your mind as well. Eating a healthy diet as well as exercising can lead to a better physique, so you may also feel better about your appearance, which can boost your confidence and self-esteem. What we eat has an impact on our brains. Did you know bananas contain 10 milligrams of dopamine, a chief mood booster in the brain? Dark chocolate, packed with polyphenol, is also known to boost serotonin, a neurotransmitter that many antidepressants also target.

3. Eating Better Makes You Live Longer

Healthy habits can help prevent certain health conditions such as heart disease, stroke, and high blood pressure by boosting high-density lipoprotein (HDL), or "good," cholesterol and decreasing unhealthy triglycerides. This combination keeps your blood flowing smoothly, decreasing your risk of cardiovascular diseases. One study showed that a diet of fruit and vegetables, in combination with exercise, extended life expectancy for women in their 70s. Elsewhere, researchers reviewed a group of studies that suggest vegetarian or low-meat diets could help you live a longer life. And another study points to nuts as a way to reduce your risk of early death. No matter how you cut it, a healthy diet can play an important role in how long you’ll live.

Read More: 10 Health and Beauty Benefits of Olive Oil

4. Eating Healthy Will Make You Save Money

Many of the benefits of healthy eating contribute to potential savings. If you stay healthy, you’ll have fewer medical bills to pay and by cutting back on food, you’ll eat less and have fewer groceries to purchase. Save your body and your wallet and eat your greens today.

5. Eating Healthy Leads To Improved Brain Function

Just like your car, your brain needs quality fuel to run efficiently. One study found that eating unhealthy foods puts you at a 66% increased risk of productivity loss. Eating a healthy, balanced diet to make sure your brain has the fuel it needs means more energy and increased productivity at work. Foods rich in B vitamins, particularly vitamins B-6 and B-12 and folic acid, can help reduce your homocysteine levels. High levels of homocysteine have been tied to increased risk of dementia, according to the Harvard Medical School.

Read More: The Ideal Breakfast- 7 Breakfast Ideas

10 Health Benefits of Avocados

Many of us do not have to be “sold” on the benefits of avocados—their silky texture and versatile flavor make them hard not to love. But when studies show that avocado-eaters are healthier overall than their counterparts, we feel justified in our love-affair with the green fruit. And the research may even convince some non-avocado-eaters to cross over to the other side. Yes, avocados are relatively high in fat and calories (138 calories and 14.1g fat in half a medium-sized avocado), but they're also one of the best foods you can eat, packed with nutrients and heart-healthy compounds. They even aid in weight loss!

Why should you be eating avocados more often?

1) Healthy heart: Avocados are rich in monounsaturated fats that boost heart health and help lower blood pressure. The high levels of folate in avocados may also protect against stroke. A study has shown that individuals who ate a diet rich in folate had a lower risk of stroke than those who did not.

2) Weight Loss: Research has shown that monounsaturated fatty acids are more likely to be used as slow burning energy than stored as body fat. This slow burning energy and the feeling of satiety or satisfied fullness that you get from eating an avocado is one of the reasons they are known for reducing hunger and appetite.

Read More: 8 Reasons Why You Are Not Losing Weight

3) Eye health: Avocado contains the carotenoid leutein, an antioxidant that specializes with protecting the eyes from oxidative stress damage leading to poor vision, cataracts, and macular degeneration.

4) Blood sugar: Avocado's monounsaturated fats can prevent or reverse insulin resistance, a source of type 2 diabetes. The high soluble fiber of avocado helps prevent blood sugar spikes.

5) Lower cholesterol levels: Avocados are rich in a compound called beta-sitosterol which has been shown to be effective in lowering blood cholesterol levels.

6) Anti-Inflammatory: Phytonutrient compound found in avocados, such as polyphenols and flavonoids have been found to have anti-inflammatory properties, thereby reducing the risk of inflammatory and degenerative disorders.

7) Prevent birth defects: Avocados are rich in folate, a B vitamin commonly known as folic acid. The high amount of folate in avocado is essential in the prevention of birth defects, such as neural tube defect and spina bifida.

8) Protect against cancer: Many studies have shown that avocado can inhibit the growth of prostate cancer. The oleic acid in avocado is also effective in preventing breast cancer.

9) Anti-aging: The master antioxidant glutathione supports the liver and the nervous system. It is responsible for replenishing and recycling other antioxidants in the body. It is vital for a strong immune system, and avocado is one of the few foods that contain a considerable amount of glutathione.

10) Digestion: Nutrients and enzymes in avocado reduce inflammation in the stomach and small intestine's mucous lining. This also improves the body's ability to absorb carotenoids and nutrients.

Read More: Easy and Healthy Recipes

Easy ways to add more avocados in your diet

• On Sandwiches - Mashed avocado topped with a pinch of salt makes for the perfect sandwich spread.

• On Potatoes - Move over sourcream and butter and instead top your baked potatoes with sliced avocado and a drizzle of olive oil for a healthy, filling and heart-healthy meal.

• In Eggs - Diced and scrambled with eggs or egg whites, avocados not only add a touch of creaminess but also ensure your breakfast keeps you full until lunch.

• In a Smoothie - Blend half an avocado with ½ cup of pinapple chunks, 1 cup of coconut water and a quarter of a lime for a healthy take on everyone’s loved pina colada. Read More: 5 Healthy Smoothies- Easy and Quick

• Grilled - Sliced, grilled and topped with coarse sea salt and fresh lemon juice, avocados make the perfect accompaniment to any grilled meat or fish.

Read More: 10 Health and Beauty Benefits of Olive Oil

Plyometric Training-Increase Your Speed and Power

What is Plyometric Training?

Unlike typical strength training exercises that involve long and slow movements designed to increase muscular strength and mass, plyometric training consists of quick and explosive movements designed to increase speed and power. The basis of plyometric exercises is that they toughen muscles and condition nerve cells, which trigger a pattern of muscle contractions. Plyometrics uses a key concept of exercise science: Muscle contractions that last the least amount of time produce more energy than a slower contraction or release regardless of the size or bulk of the muscle. A thorough warm up is essential prior to plyometric training. Attention should be given to jogging, stretching (dynamic), striding and general mobility especially about the joints involved in the planned plyometric session. A cool down should follow each session.

Read More: Dynamic Warm-up Exercises

What are the potential benefits of plyometric training?

• Helps facilitate weight control
• Enhances an athlete’s ability to increased speed of movement
• Improves power production
• Increases vertical jump height
• Strengthens bone
• When preformed during the preseason, may decrease the risk of sports related injuries
•  Improves strength and explosiveness
•  Become more agile

Some Plyometric Exercises

• Squat Jumps: Stand with your feet shoulder width apart. Squat down and jump as high as possible. Upon landing, squat and immediately jump up again.

• Plyometric Push-Up: Assume a normal push-up position. Lower yourself to the floor. With explosive force, push off the floor so that your hands leave the floor. Repeat.

• Tuck Jumps: Stand with your feet shoulder width apart. Explode and jump as high as you can, bringing your knees into your chest. As you descend, straighten your legs and land softly on the balls of your feet. As soon as your feet touch the ground, repeat the sequence.

• Depth jump: Stand on a raised platform approximately 2 to 3 feet (61-91 cm) above the ground. Step off with one foot, then the other, then immediately jump straight up.

• Vertical jump: Stand with your feet hip-width apart, hands on hips. Tilt your hips back, bend your knees, and then immediately leap straight up. Land with your feet in the same place they started.

Take Note

According to the American College of Sports Medicine (ACSM), plyometric training is a safe, beneficial, and fun activity for children and adolescents provided that the program is properly designed and supervised.  There is a potential for injury to occur if the intensity and volume of the training program exceeds the capability of the participants.  Therefore, athletes should develop an adequate baseline of strength before participating in a training program.  Athletes should also be properly supervised to ensure a safe progression of exercises.  Plyometric training is not intended to be a stand-alone program and should be accompanied with strength, aerobic, flexibility, and agility training.

Read More: 7 Day Jump Start Plan - Jump Start your Weight Loss Journey in Just 7 Days

6 Ways To Burn Belly Fat Fast And Naturally

The belly is considered one of the trouble zones in the body while trying to lose weight. It has earned this reputation for a reason. Belly fat proves to be stubborn. Although your weight is obviously going down and there is a noticeable difference in your body, you’ll realize that the belly fat is still there. Even skinny people have belly fat for that matter. It is frustrating as belly fat seems to undermine our weight loss efforts. We can still not wear those fitting tank tops after losing 10 pounds only because belly fat is indeed unsightly. Fortunately, there are ways in which you can get rid of unwanted belly fat.

1) Stop Doing Crunches.

Crunches will strengthen your stomach muscles, but won’t burn the belly fat that covers your abs. Spot reduction is a myth. Read More: Go for Compound Exercises Instead! You’re wasting time and effort doing 200 daily crunches. What you need is compound exercise. These full body exercises will decrease your total body fat and consequently belly fat.

2) Eat Less Carbs.

You need carbs for energy. Problem is that most people eat way more carbs than they need. Your body will stock the carbs which it doesn't need as fat. And this is often how you get belly fat. Unless you’re a skinny guy who needs to gain weight, lower your carb intake. Keep eating fruits & veggies with each meal. But cut back on potatoes, pasta, rice, breads, etc. Eat these after a workout only.

3) Eat More Protein

Your body needs protein to maintain lean muscle. In a 2006 article in the American Journal of Clinical Nutrition, researchers argued that the current recommended daily intake for protein, 0.36 grams per pound of body weight, is woefully inadequate for anyone doing resistance training. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Plus, research shows that protein can up post-meal calorie burn by as much as 35 percent. Read More: The Ideal Breakfast- 7 High Protein Breakfast Ideas

4) Do High Intensity Interval Training

It is basically a form of cardio where you push yourself and exercise with full intensity for a short time interval and then recover with lower intensity exercise for the another time interval. This method of alternating from high intensity to low intensity and back again helps you burn more fat than jogging does. You increase your metabolism and burn more calories for up to 24 hours after interval training. Read More: HIIT–Burn fat faster with shorter exercise time

5) Drink More Water

In a clinical trial, scientists found that drinking two eight-ounce glasses of water prior to meals can help suppress appetite and hence support your weight loss efforts. When you drink water, it fills your stomach and reduces the tendency to eat more afterwards. Also, calorie-free water is a great replacement for high-calorie drinks like alcohol, sugary fizzy drinks and sodas that often contribute to weight gain. Read More: Water for Weight Loss

6)  Get Healthy Fats Into Your System

The body needs healthy fat in order to burn fat, so if you've taken to cutting out fat in your diet, it’s time to let some of it back in. Go for foods that contain high levels of the fats we’re after: monounsaturated and polyunsaturated. The fat you want to continue to keep out is the saturated fat. Fish oil is the best source of fat to lose your belly fat.

Read More: 7 Day Jump Start Plan - Jump Start your Weight Loss Journey in Just 7 Days

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