Fitness Excuses, you are only fooling yourself!

The dog ate my homework, the check is in the mail, and I was late because I missed the bus, these are all great excuses many people have used throughout out their lives and unfortunately they have now become very cliché. So how does this equate to training and leading a healthy life style? The same people who have used such excuses in other parts of their lives will continue to do so when it comes to their health, however in these instances the only person they are lying to is themselves. So when we hear a person who is obviously overweight, stuffing a few krispy kreme doughnuts into their mouth while explaining how they are too tired to work out, or they don’t have the time or even that they just got a manicure, remember that old Yiddish Proverb, “if you don’t want to do something, one excuse is as good as another.” God, I love old Yiddish sayings!

Just because we justify the reasons that we are not as fit or healthy as we would like to be does not make us a bad person. It’s just that if we record all of our excuses and play them back; we would be horrified to see how frequently we justify the reasons for not doing something about it. Our friends and family are probably tired of our constant complaining about it as well. So what do we do? You don’t like the way you look or feel and you know that you are the only one that can change it, but how to start?

Normally, I would begin telling you that the hard part is recognizing that you need to change things up, but I am pretty darn sure that you already know that, you need to take action, not merely think about it. The first step is to remember that there are no excuses, if you want to get healthy than you have to work at it. You got yourself into poor shape so it’s up to you to fix it. The main excuse that I used to make use of was that I’m too tired to workout, well of course I was too tired to train, I was in such lousy shape that just getting out of bed left me winded. Then I’d begin my walking regime and quit because it became too difficult. The journey of a thousand miles begins with the first step (another great Yiddish proverb, ok, maybe not Yiddish), Do what you can at the beginning, this does not mean don’t push yourself, it merely means push yourself to what you feel is a safe limit, for now. In time the speed and distances will become greater, and so will your overall health. When the excess weight is gone the tired feeling will most likely be gone as well. If not, then consult a doctor (best before beginning any training routine) to ensure that there is not some overriding medical issues causing you discomfort.

One common misconception is that our journey to achieve health and well being starts with getting out of bed in the morning with a goal aimed to get our bodies in shape. Although this definitely an important part of the process, it does not begin here. The process starts in your head as a psychological battle between taking charge of your life and moving forward, or just being complacent and taking what scraps are tossed at you. In the immortal words of that great Yiddish philosopher Albert Einstein, “nothing happens until something moves.” This is especially true when it come to a healthy lifestyle. You need to not just think about what you want to accomplish, but to then take that thought in your head and create an action plan, then put that plan into motion. Remove the obstacles that you place in front of yourself. Trying, just won’t do as it infers the possibility of failure, this is your life, and you cannot fail!

Look, not everything in life in easy and some people will fail, however if you ever took the time to think about things, it seems to be the same people that fail over and over in most things of any significance, like their health and careers. The good news is this pattern can be broken. It just takes some fortitude and a willingness to understand that you did not fall into this state overnight and that it could take time to reverse the process.
People will tell you not to give up, and that they are pulling for you, but the bottom line is that you have to make the decision to change your life and go for it, removing all speed bumps in the way. This may include people too, as you need to surround yourself with positive thinking people who will not tell you what you want to hear unless you actually deserve it. You need to hold yourself accountable for your life and make those changes that get you to where you want and need to go. It’s tough, at times you’ll want to quit, but the end result is a long lifetime of health and hopefully happiness.

Treadmill Tips for Beginners

OK, You have rededicated yourself to getting in shape but are not quite ready to take on the rigors of a full blown training program yet have access to a that thing in the corner of your room that you thought was a coat rack. You may even have a small workout facility in your building, whatever the case a treadmill is a great way to get some of that much needed cardio activity and begin the process of dropping weight and getting healthy! So get your laundry off of the treadmill and let’s begin to work out.

It’s important to remember a few steps before you begin as you are more than likely just beginning a training routine; if you already were in great shape you probably wouldn’t be reading this now, would you? The first step is to always warm up before you begin any strenuous exercise. After stretching out a bit begin your treadmill workout by walking slowly, about 1.5 to 2 mph should be sufficient. Keep this pace for just a few minutes and try to do some sort of stretching (heels, calves, etc,), as you get into better shape you can adjust your warm up to fit your level of fitness. If you merely jump on the treadmill and begin running at a high pace you will not get the same benefit as if you plan a workout for what you wish to accomplish and also risk possible injury. When you figure out the level at which that currently give you the greatest benefit, don’t be too quick to up the pace. Stay at each level for a few weeks so your body and muscles can adjust to the pace, if you push ahead to quickly your body may tell you that you screwed up via injury or burnout! Remember to not quit walking or jogging once your target time has been reached, it is important to do a proper cool down before this workout is complete and allow your heart rate to return to normal.

Heart rate is a key factor in your treadmill work out, this is why it is called a cardiovascular exercise! The goal is to keep your heart rate sufficiently high without going too high. Many of today’s treadmills have a heart rate monitor built in, but its not a bad idea to have one of your own as you may also want to train a bit outside as well. Get a heart rate monitor that is also a GPS tracker so you can monitor your time and distances as well as pace. You are not on this machine to win an Olympic sprint, but you are here to push yourself at some point to achieve some percent of you’re your maximum heart that will be most beneficial to what you want to achieve, fat loss or perhaps endurance?

When referring to the maximum heart rate we are speaking of the highest heart rate that can be achieved during maximum workout; Maximum heart rate will vary with age and the rule of thumb to determine your maximum heart rate is:

220 – your age = your expected maximum heart rate

Example: a 40-year-old’s predicted maximum heart rate is 180 beats/minute.
OK, now that we know our predicted maximum heart rate we need to determine the heart rate that will be most beneficial to achieve our goals with minimal chance of injury or health risks. For most the target health rate should be somewhere in the range of 60-80% of your maximum heart rate. Always check with your doctor to ensure that you are not at risk from this or any other exercise and allow him or her to suggest any modification to your target heart rate. While exercising you may choose to speed up or slow down to keep yourself in the most advantageous target area.
If you are just beginning your cardio workouts on the treadmill try to find a comfortable walking pace and try to keep it up for 20 minutes, the could be anywhere in the range of 4-8 mph, you can adjust via the control panel on most treadmills. Don’t forget that this 20 minutes does not include your stretching, warm-up and cool down which, if done properly should take about 10 minutes. So figure this beginner workout should take you about 30 minutes. Each week add about another 10 minutes to the work until such time that you can do a full sixty-minute session.
Until you have achieve some goals its best to stay within this treadmill workout routine but with some time and effort you will soon be able to change things up a bit to make the work-out more interesting and specific for what your goals are. These can include changing up the incline of the treadmill to make it a bit easier or harder for short periods of time and you can even change up the speeds. These changes are for short intervals and not the entire workout. We will discuss this in future articles or just leave a comment if you need more info on changing it up a bit.
The cardiovascular benefits you can achieve from treadmill works is great, but only if you do them properly and with a plan of what you ant to accomplish. You are basically trying to burn significant calories and remind your muscles that they need some work too. Varying the intensity of your heart rate has been shown to be beneficial to increasing your metabolism and therefore burn more calories that if you exercised continuously at the same speed and heart rate. Make your treadmill or any exercise a habit and make it fun to ensure you will keep at it. You may also want to keep a log of your workouts so you can look back and see your progression to health!

My review of Shakeology

With all the supplements, weight loss drinks and supplements that are on the market today, how is someone to know if they are really (and more importantly) healthy for you? Well, the truth of the matter is that without a close personal friend who has actually tried the product, you must rely on the reviews and information that are found on the Internet, and much of the time these are shameless plugs for a product. This article too will have a link to the product, but I can only tell you about my experience with this product and then you will have to make the decision on whether or not it is worth your own hard earned dollars. Many of the better products do not come cheap, but then again, neither does good health. This is a process that takes hard work and time.

Today’s product du jour is Shakeology, marketed by BeachBody, those fine folks who brought you such other products such as P90X, Insanity and many more. Shakeology is a nutritional shake that you can have as a snack, but more commonly taken as a meal replacement. It actually has quite an impressive list of ingredients that according to the manufacturer would cost a person over $40 per shake if one would gather them all for one meal. I personally hate shopping and cooking, and in the mornings I am usually in a rush to get out the door, so I whip up a Shakeology shake in about 30 seconds and I’m good to go. Now understand that previous to my introduction to this product which I use as a meal replacement, my morning commute to work included some drive-through and the justification that an Egg McMuffin was a legitimate substitute for the first meal of my day. Some times I am such an idiot!

Like many people I have a very easy time starting a weight loss or health program, but a heck of time keeping it up. Most of the times we fail when starting something new such as a weight loss program, is because it becomes a pain in the butt, or difficult to maintain for one reason or another, these are called excuses and have no place in the quest for good health. It takes times and patience to accomplish the level of health that you want; you didn’t complain while you were working hard to get out of shape, so put some dedication into to reversing that condition as well. Now for the good news, its getting easier to eat right and get healthy, but remember eating right is only one step in the process as any diet should be accompanied by a doctor approved exercise program (see how I covered my butt just then!). Shakeology seemed to be the meal replacement plan that worked best for me for several reasons.

First of all, I like the taste! I’m especially fond of the chocolate. Now you may hear people talking about this, or other meal replacement products, the then say how much they absolutely love the taste. Well, I say, compared to what? I mean, I would much rather have pizza, chicken wings and a beer but that’s kind of what triggered my need for a product such as Shakeology. It tastes good, comes in several flavors does exactly what it claims it does, what more do you want. I’ve tried several meal replacement products and so far this is the one that I feel works best for me.

It has all the important vitamins, minerals, 20 different antioxidants and is filled with all those things that are good for you. I’m not going to list every ingredient as you can go anywhere on the Internet and read off the list. I will tell you that it is gluten and caffeine free which is important for me. It contains health promoting phytonutrients and probiotics. The probiotics and digestive enzymes assist your body in improving digesting while eliminating toxins. It also has a variety of proteins and amino acids for muscle growth and suppresses hunger cravings.

The downside of this product is it might be a bit pricey for some, but since I have concerns with a family history of high cholesterol and heart disease, I am not going to worry about a few dollars here and there when there is a product that actually helps me create and maintain good health. I’ll be honest with you, I get nervous when I see on the news all the constantly changing views on the foods we eat everyday and how they affect our body. If there is something I can do to promote my own health and keeps my body working at an optimum level (for my age) for many years to come, then I would be a fool not to do it.

By the way, there are some incredible recipes not only for shakes, but for other snacks that can be made with Shakeology, and I encourage you all to let us know what your favorites are so we can all enjoy them. I’ll start posting some of them soon!

By the way, I am an independant BeachBody Coach, so keep this in mind when you read my articles or purchase products.

Top Celebrity Diet Tricks that can work for you

These days a Hollywood actress and a healthy diet go hand in hand. Celebrity diet tricks seem to be the fad, whether its lean meats, cottage cheese, baby food, or sweet potatoes to satisfy their sweet tooth, these foods keep them looking healthier than ever and keep us as envious as ever. Every woman has the shape she wants in mind, is your idyllic body type more like Jennifer Lopez or Angelina Jolie? You still need to find those celebrity diet tricks that will work for you.

Which would you favor, cottage cheese on the legs or cottage cheese in your mouth? Cottage cheese is known as the “healthy cheese”, contrasting other cheeses it retains its whey content since it is not press dried, but drained. Compared to other cheeses out there, cottage cheese is low in fat with every 5 grams there are 3 grams of saturated fat, it is also low in carbohydrates and high in protein. Now, in regards to celebrity diet tricks, which famous actress gets that body by including cottage cheese into her diet? I’ll give you a hint; they didn’t call the movie honey that Jessica Alba starred in for nothing.

Of the more evident foods required in a healthy diet, lean meats are on top. The body has to work harder to break down lean meats that in turn speed up the metabolism and preserves lean muscle. A diet rich in protein will permit you to lose a lot of weight in a short period of time, while contributing to the development of the bones in the body. Protein-rich diets kill off carbohydrates thereby reducing the fluid content in the body, this alone results in weight loss because it is reducing the amount of water that your body holds. Back to celebrity diet tricks, which actress uses protein-rich lean meats to terminate her weight? Although there seems to be no sign of meat on her own body, the answer is Angelina Jolie.

If you’re having difficulty controlling your portions, calories, or snacking I’ve got a solution for you. Uncontaminated and full of nutrients, baby food is a great snack to eat on the go. Plus, this is one of those celebrity diet tricks that is typically free of harmful chemicals and the majority is naturally and organically made. This snack seems to be all over the internet lately, linked to the diet plan of actress Reese Witherspoon.

If you’re anything like me you’re most likely wondering what to do about that sweet tooth. If you need some sort of dessert after every meal, I recommend potatoes. Not just any potatoes, but sweet potatoes. Rich in potassium and magnesium, they’re also a great source of healthy carbohydrates. Sweet potatoes also work to lower your blood sugar as well as fighting arthritis. This is one of the celebrity diet tricks of one of the world’s first supermodels, Christie Brinkley, includes sweet potatoes with a drop of olive oil into her diet plan.

It’s not to say we should eat these foods for the reason that the perfectly fit celebrities are including them in their diets, however if they look this good by eating these foods they must be doing something correct. And if there is one thing I cannot stress enough, to obtain the result you and I both know you can achieve, you have to push yourself to get into the gym. Celebrity diet tricks and other diets may result in the weight loss you have been striving for but they will not give you the toned perfection your body deserves. Every step towards a healthier diet and an active life will bring you that much closer to your goal.

10 Kickboxing Moves for Beginners

10 Kickboxing Moves for Beginners

 

If you weren’t born a kick boxer or know little about cardio kick boxing, have no fear, everyone had to start somewhere. With these 10 essential kickboxing moves for beginners you will feel like you already know what you’re doing before you hit the bag.

 

The first move is the basic kickboxing stance. Your legs should be more than a shoulder width apart, while your lead shoulder and trailing shoulder form a forty five degree angle to your target. Two well known stances to consider are the Muay Thai stance and the MMA stance.

 

The cross power punch is sometimes called a straight right. Presume your targets stance, shift the right side of your upper body forward while swiveling your left side back. Broaden your right arm towards the target and pivot on the ball of your rear foot at the same time. Bring your weight forward from the rear leg and as your shoulder rotates forward push your right fist out in a horizontal movement. You have just preformed a cross power punch. See, cardio kickboxing isn’t that hard!

 

 

To try out a Front leg kick, lift your knee and point to your targets midsection, and then simply implement a front kick. When kicking always remember to use maximum power, put your hips behind your kick, and use the ball of your foot as the striking surface. This is why they call it kickboxing.

 

Want to know how to move your feet during a fight? Start in a kickboxing stance, and then lead with the foot that is already in the direction that you’re going. Once you’ve moved, dip into the motion with your knees and rotate your hips towards the direction you’re moving. Now shuffle your feet by bouncing from foot to foot. Once you’ve got those basics down, attempt moving your feet forward and backward performing linear movements.

 

To throw a hook bring your right shoulder forward and as you go in for the hook bring your left arm to a 90 degree horizontal angle facing your elbow away from your body but keeping your arm equal to your shoulder. Now shift your weight to the front leg and pull your right shoulder back as you punch. The hook is usually aimed to the chin, striking with the palm toward your body. Cardio kickboxing not only helps with endurance and weight loss, but helps you to focus your energies as well.

 

The benefits of adding magnesium as a dietary supplement

The benefits of adding magnesium as a dietary supplement

While I’m always trying to strike a balance between good nutrition and plenty of exercise, I’ve been feeling a bit ‘off’ lately; a bit more sluggish throughout the day, erratic ups and downs in my appetite, muscle spasms and a few other little bothersome things I’d attributed to the aging process up to this point.  Realizing these symptoms were not going away on their own after a few weeks of having trouble sleeping at night and craving a nap during the day, I decided to research what natural supplements may be able to help.  I’ve always taken a women’s multivitamin every day, but let’s face the facts: unless you are eating 100% of your recommended daily allowances and drinking an adequate amount of water each day, your body will not be in the best possible position to absorb all the minerals in your daily vitamin.  So for those of you that think that you can eat poorly simply because you take a daily vitamin and are getting all you need there, think again.

 

In considering the way I’d been feeling lately, I came across an interesting article in a magazine about the many benefits of magnesium.  Since we hear a lot about how ginkgo biloba will help you focus and increase concentration, and we hear all about Echinacea and zinc helping ward off colds, seeing information about magnesium was news to me, so I thought I’d share what I’ve learned, seeing as how I can say it has truly made a difference in my energy levels and muscle spasms in just the two weeks I’ve been adding it to my daily regimen.  What’s interesting is that a lack of magnesium in your system will present symptoms that are quite similar to what seems the “norm” when going through the aging process. This is all well and good if you’re 80 years old, but if you’re feeling like you may have an irregular heartbeat, or your doctor discusses your increased risk of heart attack, high blood pressure, predisposition to diabetes, etc., chances are you can REALLY benefit by adding magnesium to your dietary supplements.  It has been cited that over 75% of Americans don’t get near enough magnesium in their diets, thus we are essentially allowing our bodies to age faster than they should.

Those that should absolutely consider taking magnesium are people with diabetes, those that are alcoholics, those currently taking heart medications, people on low-calorie diets, those that are heavy exercisers and also those that have been diagnosed with a fat malabsorption problem.   Facts about the many benefits of magnesium are overwhelming; it aids in the prevention of hear t disease, protects against kidney stones and diabetes, as well as curtails the occurrence of chronic fatigue syndrome.  In addition to all this, magnesium actually helps keep our bodies young by protecting our cells in many ways.   Magnesium alone can strengthen muscles and when used in combination with a calcium supplement, ensures strong bones and helps ward off osteoporosis.   To gain maximum benefit, magnesium and calcium should really be taken in tandem, with the dose of magnesium measuring approximately half that of the calcium.

Magnesium is considered to be a very effective free-radical fighting antioxidant.  Those of you that are deficient in magnesium are most likely also deficient in vitamin E, which you need to maintain the proper speed of your aging process.  Not getting enough E will have you looking and feeling older than you are, long before your time.

While there are certainly notable foods that contain magnesium, the supplement itself is very affordable.  Like I said, I started taking it just two weeks ago and have noticed a substantial difference in my overall energy level, as well as a decrease in the number of muscle spasms I’d been previously experiencing relative to a car accident I was in a few years ago. 

As with any time you begin a new diet or health regimen, you should consult with your doctor to see if altering your current mineral intake could be beneficial for you.  In the meantime, there is a wealth of information on how magnesium can positively affect certain health issues; so if you have a health issue mentioned here, do your research and consider giving your body some extra magnesium.  I think you’ll be glad you did.

Why Cardio Boxing Classes may work for you!

Pump Up the Cardio

 

Everyone knows that having good cardiovascular health is critical to living a healthy life, but if you are someone that is just starting out on your own weight loss quest, ‘getting there’ can seem like a daunting task and the ‘how to do it’ can be confusing. Having a healthy heart and lungs means your body is getting the oxygen it needs to repair tissue and keep your organs working at their optimal capacity.  If you find yourself becoming winded by walking up the stairs or doing household tasks, a light cardio workout is a great place for you to begin your journey toward a healthier You in the New Year; you will actually discover you have MORE energy if you make the time to exercise your heart and lungs through some good heart-pumping exercise.  Depending on your fitness level, cardio kickboxing could be an ideal way for you to have some fun while strengthening your body and getting a good overall workout.

 

 

Cardio Kickboxing is a great way for those that deal with depression or stress to get some endorphins surging and not only will you find your stress level is reduced, but you will subsequently sleep better too!  Committing to a cardio workout like kickboxing is great because it requires very little in the way of gear.  Since most people start off in a traditional class setting, learning the moves and combinations that are used, all that is needed are the clothes on your back and the appropriate sneakers on your feet.  If you then find you really like it and want to move on to incorporate a heavy bag or a sparring partner in your workout, the investment in a decent pair of gloves is minimal compared to some workout routines that may require extensive equipment or machines.

 

Whether you are already regularly exercising and are looking for something to keep your attention through the New Year or you are just starting out, a good cardio workout will undoubtedly be addicting; you will see an increase in your stamina, you’ll find yourself feeling refreshed after a good nights’ sleep and over time, you will notice that you are firmer and stronger than ever. You might even make some great new friends!

 

The Ups and Downs of Weight Loss

On your road to pursuing better health, you have undoubtedly experienced (or will experience) many twists and turns in the road; being invited to go to dinner with friends, being tempted by the undeniable smell of ballpark franks at a sporting event, feeling pressured to have some cake at a birthday party. These are all examples of the unexpected obstacles that continuously test our willpower.  As if surviving all these challenges were not enough, the road to a healthier You is also paved with plenty of hills and valleys.

 

The main variance we dieters must face is the ever-fluctuating number on the bathroom scale. Some days it’s up, some days you hit a new all-time low. We’ve all heard it’s best to weigh yourself just once a week, but we also live in reality.  When you’re working hard on a fitness goal, whether it be to drop some weight, lose some inches or improve your BMI (Body Mass Index), we want to know that our hard work is paying off. Rather than trust the regimen we’ve followed, we find ourselves weighing and measuring ourselves, on average, far more than is necessary. Being obsessive about how much you weigh yourself will not only eventually lead to frustration as you feel the need to pick apart every little action you’ve taken since your last weigh-in, but it’s mentally tolling and unhealthy. If you find yourself unable to resist stepping on the scale each and every morning, you should consider moving it to a less conspicuous area; under the bathroom sink or in a closet is a good place… out of sight, out of mind. Mark your calendar to weigh-in and check on your progress no more than once a week, preferably at the same time of day.

 

Another area you may experience a fair share of ups and downs in is that of your energy level.  For the most part, as you eat healthier and exercise, your energy levels should be ‘up’, but of course, we all have ‘those days’. Whether you temporarily fall off the wagon and eat a big bag of chips for a late night snack, or you just haven’t been drinking all your water lately, you can expect that deviations to your fitness program can and WILL affect your energy level and perhaps even your mood. While things like this are certainly nothing to beat yourself up for, you should have a plan in mind on how to deal with it when it inevitably happens and you find it a struggle to get to the gym that day. Do you have a fitness partner you can call who will help motivate you to exercise, even if only for a walk around your neighborhood?  Have you been taking a multi-vitamin each day?  While there is nothing wrong with taking a ‘day off’ (sometimes our bodies tell us this is what is best), as long as you don’t allow it bog you down emotionally. Accept it for what it is, and reaffirm your commitment to fitness the next day when you can start over with a clean slate.

 

When we are working to improve ourselves, it is always so easy to focus on the low points.. those times that you ate a Snickers bar on the way home from the grocery store, the day you meant to go to the gym but ditched exercise so you could go out to lunch with friend, or the week you gained 5 pounds from overindulging at the holidays. Instead of committing these ‘downs’ to memory, make a concerted effort to remember the ‘ups’… those high points in your journey that you should be proud of!  What about the day you went to your child’s Valentine’s Party at school and graciously declined a cupcake? What about the day you finally were able to last more than 15 minutes on the elliptical with little effort? These are days to celebrate and are immediately forgotten, nearly negated in our minds, the minute we have a weak moment.  If you find that you are repeatedly focusing on your fitness failures rather than your success, institute the use of a fitness journal. A log like this need not be fancy and can be whatever you want to make it. Whether you grab a spiral notebook and a pen, or choose to utilize one of the many fitness tracking sites available online, record the information that is pertinent and useful to YOU and on those days when you’re feeling you’ve hit a plateau and are spinning your wheels, look back at your journal and celebrate all the successes you’ve actually had!  I have found it is very helpful to record your mood along with the other information you choose to document; there may be some correlation between what you’re doing/eating and how you are feeling.

 

Remember, no matter what stage of your fitness plan you are in, we all go through these ups and downs. When you are ‘up’, embrace that feeling of success and carry it with you into your next workout. When you are ‘down’, pick yourself back up and get back on track to being the best You, you can possibly be!

Eat Seafood Now!

Fish is Good For You!

 Seafood is good for you! According to the Harvard School of Public Health study on fish consumption “Seafood is likely the single most important food one can consume for good health. Not only is seafood delicious and versatile, but its also an excellent choice for good health. There are numerous scientific facts offering the benefits of seafood consumption. It is the best source of omega-3 fatty acids which may have defensive benefits against heart disease.  The American Heart Association says the “Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of, or have cardiovascular disease.”

 

Fish are generally low in fat depending of course which species you are consuming. There are several species that are very low in total and saturated fat, and many have less than 1g of fat per 3-oz serving. The fat in much seafood is predominantly heart healthy polyunsaturated fat.

 

Seafood is an excellent source of protein, on 3 oz serving provides 30-50% of your recommended daily allowance.  A study conducted by the Harvard School of Public Health (and supported by the National Institutes of Health) showed that eating even a modest amount of fish per week lowered the risk of death from coronary heart disease by 36%. Consuming fish or fish oil reduced total mortality (death by any cause) by 17%.  In addition, the Omega-3 fatty acids from seafood likely improve early brain development, and babies could benefit from the seafood consumed by mothers during pregnancy or nursing.

 

With so much evidence offering the benefits of eating seafood, and the numerous species of fish offering a variety of tastes to the discerning consumer, there should be no reason why seafood should not be a mainstay of your weekly diet.

 

 

 

 

 

 

 

 

 

 

 

 

What Is The Best Ab Exercise?

When you ask men what they want to change about their bodies, a lot will answer that they would want to have flat bellies. Not only that, they would want to have the six pack abs that weight lifters and sports buffs have. For women, especially those that have already given birth, a firm ab is definitely on the wish list, but is seldom accomplished because of the misconception that flat and firm abs can only be achieved in the gym.

There are actually ab exercises that can be done right at home. One of the best ab exercise is the bicycle exercise, where one lies flat on the floor, legs raised to mimic a bicycle ride movement, the two hands touching the sides of the head near the ear area. While the legs mimic the pedaling movement, the elbows should touch the other knee (right elbow touches the left knee, and so on). The shoulder blades should be off the ground, but the neck should be relaxed. One should feel the pressure on the abs while the raised legs move. Note that the legs should not be vertically raised, but should be raised around 45 degrees from the floor.

Another one that is listed as the best ab exercise make use of an exercise ball, where one lies on the exercise ball, in a way that one does not fall or slide off, with both feet on the ground, and do crunches in that position. While doing the crunches, one should not fall of or the ball should not roll.

Another of the best ab exercise is the long arm crunch, where one stretches his or her arms above the head, with the arms touching the ears. Lying on the floor or mat, with legs bent, one would contract his or her abs, lift the shoulder blades from the floor. One should feel the pressure on the abs.

Lying on the floor and raising the legs, outstretched, up to 45 degrees from the floor, is another of the best ab exercise. The legs should not bend while it is being raised, and should not touch the floor as it is brought down. Before the heel of the foot touches the floor, start raising the legs again. This one focuses on the lower abs. Leg raising up to 25 repetitions would be a good starting point.

Another variation is the reverse crunch, where the legs are bent, feet together, and is raised up. This time, the hips should be raised a few centimeters off the floor. For this technique, the movement should be controlled by the contraction of the abs, and not by the swinging up of the legs.

A combination of these techniques is a full vertical crunch, where both shoulder blades and hips are lifted up the floor by contracting the abs. The legs should be straight and are raised from a horizontal to a vertical position. The hands can support the head, making sure that the neck is relaxed.

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