Tone Up The Whole Body With Fitness Ball Exercises

Exercise balls are the latest craze in the USA fitness industry. With the help of these balls, you can train almost every part of your body and the best part is that they add a fun element to the regular exercise routine. We provide few exercise programs that you can perform with the help of the fitness ball.

Trunk Extension for the lower back
Get on your knees and place the upper part of the body on the fitness ball. Keep the hands behind your head. Move your chest off the ball until the spine is slightly extended or is in a straight line. Hold on for few moments (4-5 seconds) and return to the starting position.

Basic Crunches for the abs
Plant your feet on the ground and lightly place your lower back on the fitness ball. Your thighs and upper body must be kept parallel to the ground. Do crunches in the regular way and use the abs for lifting the upper back and the shoulders from the ball.

Core Crunchers for abs and the core muscles
Get down at the knees, bend slightly at the waist and place the elbows on the exercise ball. Now start rolling the ball in the forward direction until the thighs and the upper body form a straight line. Move back to the initial position.

Elevated push-ups for shoulders, triceps, abs and pecs
Place the lower part of the body on the fitness ball and keep your hands flat on the ground. Consider the fact that the whole body must be kept parallel to the ground. Now slowly lower down the upper part of the body so that it touches the ground. Maintain the position for 4-5 seconds and push back yourself to the starting position.

Execute these exercise programs regularly and you will start noticing the differences. In our next post, we will bring you more creative exercise routines.

Freshen Up Your Diet with 4 Winter Veggies

One of the best ways you can safeguard your health this winter is by eating lots of fresh vegetables. They are loaded with vitamins and essential nutrients and work wonders for our immunity system. We point out 4 winter veggies that must be added to your regular diet plan in the winter season.

Brussels sprouts- Brussels sprouts contain essential nutrients such as carbohydrates (8.95 grams), fat (0.30 g), and protein (3.38 grams). In addition, ½ cup of cooked brussels sprouts provides approximately 4 grams of fiber and is a good source of soluble fiber as well. According to a research study (2009) at the University of Illinois, soluble fiber plays a crucial role in strengthening the immunity system.

Broccoli Rabe- Broccoli Rabe contains Vitamin A, C, K and potassium. While all these vitamins are crucial for boosting your immunity system, vitamin K is especially important. The reason is that it helps in the building of the bones and the clotting of blood, which the body requires for healing injuries.

Kale- Kale is a rich source of Vitamin C and helps in the repairing of the muscles. In fact, studies have proved that a diet plan that includes substantial amounts of Vitamin C helps the body to repair the damage caused by UV radiation and boosts skin-cell recovery.

Snow Peas- Snow peas contain 3 milligrams of iron (per cup), which perks up the immunity system and boosts the energy levels of the body.

Make these veggies an inevitable part of your winter diet plan and start leading a healthy life!

Shred Matrix of MusclePharm Offers 8-Stage Weight-Loss System

MusclePharm’s Shred Matrix is considered as one of the most powerful weight loss systems. It offers a safe, but powerful and effective way to lose weight for both men and women. This weight loss program includes clinically proven ingredients that have high-potency to regulate your body metabolism rate naturally. It uses the multiple energy systems and pathways of the body for promoting aggressive mobilization of fat, which is burned for fuel. This revolutionary product of MusclePharm also addresses those issues that usually make fat loss difficult. In addition, it enhances mood and mental function, improved energy and alertness, and promotes appetite regulation.

Stages 1 and 2:
These are the stages of increase energy to ramp up your metabolism. MusclePharm’s Shred Matrix carefully combines various selected natural stimulant agents that support fat loss. They act as double-edged weapon against your stored fat and support the utilization and mobilization of stored fats, which is used as energy.

Stages 3 and 4:
In this stage, you need to crush hunger. Shred Matrix supports favorable nutrient repartitioning and better nutrient absorption results in greater fat utilization.

Stage 5:
This stage is better known as sugar stop and enzyme aid matrix. In fact, the main enzymes of Shred help to shuttle nutrients more efficiently into your bloodstream while providing better blood sugar maintenance.

Stage 6:
In this stage, MusclePharm’s Shred Matrix helps to balance mood and enhance your well-being. Since this product incorporates several carefully selected mood-enhancing and balancing agents, it becomes easier for you to continue with your nutritional plan. It will provide an improved sense of well-being; thus, enhancing your mood by supporting a healthy brain chemistry.

Stage 7:
It’s now time to eliminate the excess water. The diuretic complex of Shred Matrix helps to maintain fluid balance and thus, keeps your body lean and tight. It helps to maintain a healthy fluid balance and keep the water in the right places. As a result, your body systems work more efficiently to give you a lean and tight appearance.

Stage 8:
Get a razor sharp mental focus with Shred Matrix, even without jitter or crash. The herbal ingredients that support natural brain chemistry also promote mental function and improve your mood, which plays important role in successful dieting.

Diet Foods That can Make You Pack on Pounds

Most of us believe that consuming light and diet foods all throughout the day will help us to lose weight and become healthy. This notion, however, is partially true. Many diet foods help us to stick to the healthy eating plan, but others deprive us from sufficient nutrition and make us pack on the pounds instead. We point out few such ‘diet foods’ that must be avoided.

Light /Low fat Yogurt- At 80-150 calories, light yoghurt hardly qualifies as a meal. Unfortunately, many people treat it as their ideal breakfast. The worst part is that these yoghurts are less satiating and fulfilling. This means that one is bound to feel hungry an hour after consuming it.

So what can be the solution? Avoid consuming yogurt for breakfast and keep it aside for the snack time. Alternatively, if you must, combine it with fresh fruits and vegetables, so that you get enough nutrition and experience a satisfactory feeling.

Coffee- Most of us grab a cup of coffee without thinking much about the calories. While an 8 ounce cup of coffee has only 2 calories, a 16-ounce Starbucks Caffè Mocha (with whole milk) can contain as many as 400 calories! All those who love to follow a healthy eating plan can opt for coffee with skimmed or 2 % milk.

Sandwiches- Sandwiches have long enjoyed the reputation of being a healthy food item. Unfortunately, not all varieties of sandwiches can be termed as diet food. Surveys have revealed that an overstuffed tuna sandwich with mayonnaise can contain 975 calories. If you are looking forward to become fit and healthy, it is advised to go for grilled sandwiches filled with lean meat. Avoid adding cheese or mayonnaise and choose salads instead.

Many of us desperately hope for weight-loss, while all the time we have been consuming so-called low-calorie foods only. It is important to avoid the ‘fad’ diet foods and instead opt for a meal that is healthy, nutritious and filling.

Grab the Nutrient-Rich, Low-Calorie Medifast Pudding

Most of us would probably jump at the idea of indulging our tastebuds into soft and creamy puddings. Unfortunately, this dessert is usually packed with high calories and is rich in cholesterol as well. Now Medifast has solved this problem by introducing a smooth, delicious, low fat and cholesterol-free pudding.

The great news is that these puddings are available in flavors such as banana, chocolate and vanilla, so one can choose the flavor according to his/ her personal preferences. We provide some interesting information about Medifast banana pudding.

Nutrition facts- This low-calorie food contains fat (0.5 g), sodium (170 mg), potassium (360 mg), carbohydrate (15 mg), dietary fiber (4g), sugars (9 g) and protein (14 g).

Calories- Per serving of Medifast banana pudding has 110 calories and the serving size is 33.2 grams.

Ingredients- Medifast banana pudding is made from ingredients such as fructose, milk protein isolate, soy protein isolate, sweet dairy whey, calcium carbonate etc.

Vitamins and minerals- This low-calorie food contains vital nutrients such as Vitamin A, C, D, E, Iron, Magnesium etc. Vitamin A protects the body against diseases such as cancer, stroke, and cold. It is also known to slow down the ageing process and provide luster to hair and skin. Vitamin C plays an important role in the growth of blood vessels and body tissue cells. It also regulates the white blood cells that protect the immune system.

The other vitamins and minerals also make significant contributions for the maintenance of general health and well-being.

Vegetarian Product- Medifast banana pudding is vegetarian, which makes it ideal for people with different food choices.

Lactose Free- People with lactose intolerance are advised to avoid dairy products. Since this Medifast banana pudding is lactose free, all those who have problem with dairy products can also whip it up.

Now that you know that this banana pudding is a low-calorie food, which is also nutritious, healthy and tasty, don’t wait for anything. Hurry up and make your tastebuds happy with this yummy pudding. Enjoy!

Excellent Breakfast Options for Any Fitness Goal

Having a good and hearty breakfast is important for surviving throughout the day and enhancing your overall health and fitness. It is a known fact that calorie requirements are different for people with various fitness goals. We provide three healthy breakfast options for people who have manifold health goals to fulfill.

Goal 1-Reduce weight
Consuming a bowl of oatmeal every day for breakfast can be an ideal option for people who are interested in low calorie foods. To make the oatmeal tastier, you can add fruits such as peaches or blueberries. The soluble fiber present in this low calorie food slows down the digestive process of the body. This, in turn, makes you feel full and satisfied, which is one of the secrets to a successful weight-loss program.

Total calories-Oatmeal can be of various types. Old-fashioned oats (also known as rolled oats) contain 150 calories per 40 grams serving.

Goal 2-Rush to the gym
It is important to eat something healthy before you rush to the gym in the morning. Opt for one slice of whole-wheat toast or an apple. Apart from being low in fat and cholesterol, whole-wheat bread provides the body with vital nutrients such as Vitamin E, iron, magnesium etc. This low-calorie food can also ward off hunger for a considerable period. Apple, too, is a healthy fruit that helps you to get rid of problems such as heart diseases, weakness, digestion etc.

Total calories-1 apple contains 95 calories and one slice of whole-wheat toast contains 100 calories.

Goal 3-Building lean muscle
According to research studies, all those who are working hard to build lean muscles can opt for protein shakes in the morning. You can make your own protein shake by blending ingredients such as 12 ounces of orange juice, 2 scoops of whey protein isolate or egg white powder, one banana, six ice cubes.

Total calories-1 glass of protein shake will contain 650 calories (approximately).

Be smart in choosing your ideal breakfast!

Live Life Giant-size with Meditation

It is only recently that the Western world has woken up to the manifold benefits of meditation. However, those who have experienced meditation have sworn by the fact that it has helped them to enhance the overall quality of their life. Studies have proved that with meditation, one can improve his/her physical, psychological and emotional state. We point out the various benefits of this useful fitness system.

Physiological benefits-
• Meditation increases blood flow and slows down the heart rate. These, in turn, lower the oxygen consumption of the body and benefit those who are bothered by high blood pressure.
• It reduces muscle tension and makes one feel more confident and energetic.
• This unique fitness system relaxes the nervous system of the body and we can experience a deeper level of physical relaxation. It also lowers blood lactate levels, thus reducing the chances for anxiety attacks.
• Meditation can cure headaches, migraines and lowers the pain of chronic diseases.

Psychological benefits-
• With meditation, you can take your confidence levels to greater heights. It can also help you to get rid of fear, phobias and enhances your thinking power.
• It allows one to enhance the concentration levels and the ability to focus with full attention. It is also known to improve one’s memory and learning ability.
• This intriguing fitness system provides one with an emotional maturity that may improve inter-personal relationships. Meditation assists one to achieve a well-rounded and stable personality. It makes one calm, composed and less aggressive.

The benefits of meditation are limitless and we have discussed only few of them. The best part about this useful fitness system is that it simple, inexpensive and yet effective. We will discuss more about meditation in our next blog post.

Enjoy!

Stop Your Sugar Craving with Low-calorie Foods

Most Americans have a sweet tooth and given the chance, most of them would love to indulge in some sinful desserts after a meal. However, you don’t always have to resort to unhealthy food items to satisfy your cravings for sweet. We provide few suggestions regarding how to satisfy your sweet tool without messing up your healthy eating plan.

• Opt for fruit juice instead of the sodas and synthetic drinks that come with empty calories. Compared to sodas and artificial drinks, juice is a low- calorie food and is tasty too.

• Sugar-free gum is a good option to satisfy the sweet cravings.

• Instead of calorie-laden cookies, you can try out flavored rice cakes. These crispy rice cakes and crackers are available in various flavors and are effective in fulfilling your cravings for sweet.

• Opt for unsalted popcorn. Make it tastier by adding honey or some cocoa powder. It is healthy, delicious and yet a low-calorie food.

• All those with strong sweet cravings should keep a fruit nearby or carry it while traveling to a place. Fruits will provide you with fiber, nutrients and you can relish the sweet feeling as well. You can consume fruits cooked, raw or even dried.

• Eat 4-5 small meals all throughout the day rather than 2-3 large meals. In addition, don’t wait for too long between the meals. Eating regularly (every 3-5 hours) will keep your blood sugar levels stable and help you to avoid unhealthy food items.

• You can also take a walk when sugar craving hits you. This will divert your attention and force the mind to think about things other than sweets.

Many times, we reach out for comfort foods when we are angry, sad or depressed. Unfortunately, it does not solve the problems and instead makes us gain weight. Find solutions to your emotional issues, rather than opting for calorie-rich desserts after every meal.

Best of luck!

Pour Energy into Your Life with Aerobic Exercise Classes

Aerobic exercise classes are the preferred choice of fitness maniacs who want to live a healthy life. The benefits of aerobics are manifold. Apart from helping you in weight-loss and increasing your stamina, aerobics can also make your heart stronger and enhances the mood. Aerobic classes can be of various types and we provide a short review of the most popular aerobics programs.

Cardio Mix- All those who are looking for a fat burning and highly energetic exercise session, can opt for the Cardio Mix fitness program. In this class, you can enjoy a perfect combination of high and low impact steps with athletic aerobic moves.

Aerobics 101- This fitness program allows one to understand the basics of aerobics and make the participants feel confident. Aerobics 101 incorporates kickboxing, step, strength exercises and basic movement patterns in its exercise routine. It can accommodate people belonging to different fitness levels and is an ideal option for the beginners as well.

Step Class- You will be entitled to relish choreographed step patterns in this aerobics class. Challenge your mind and body as you burn the calories in this fitness program. Several factors such as travel, execution and speed of your movements will determine the intensity of the workout session. This class is perfect for all those who have some kind of experience in group fitness.

Aerobics has demystified the notion that exercising is boring and strenuous. All these aerobic classes are fun and interesting ways of keeping yourself fit and healthy. It can be added here that you can expect to burn 300-600 calories at any of these above-mentioned aerobic fitness programs.

Have fun and get fit at the same time!

The Core Balance Diet Reviewed

There are literally millions of diets out there but very few that are tailored strictly to women. One such diet is The Core Balance Diet. This plan was the brainchild of a woman named Marcelle Pick who was renowned for building health care clinics that were exclusive for women.

As with so many other health professionals, the diet was created after extensive research with her patients on how to lose unwanted pounds.

The gist of her program is the idea that dieting doesn't work because there is something in the body that is unbalanced, therefore negating any weight loss effort.

She espouses on that idea by explaining that when a woman's metabolism and physiology become unbalanced, the body takes measures to protect itself. This is done in the form of storing fat regardless of the eating pattern. The only solution then is to figure out how to get the body back into balance.

The six imbalances according to Pick are hormonal, digestive, neurotransmitter, adrenal, detoxification, and inflammation. Dieters will be given information to help them determine which of the six is affecting them the most.

The program begins with a two week detoxification period where you will be required to change your eating habits and lifestyle.

Following the first phase is a two week cycle in which you enter into a customized program based on which of the imbalances you are afflicted with the most.

As with many other diets, you will be eating small frequent meals that consist of an acceptable ration of 30% protein, 40% carbohydrates, and 30% fat. You will be consuming a great deal of fruits and vegetables, fish and chicken and complex carbohydrates.

Another focus of the program will be addressing emotional eating to assist you in making necessary changes.

This diet does recommend exercise but insists it should be fun, not a routine.

This diet has several positives including focusing on mental and physical health rather than just weight loss. Also, it recommends healthy foods including fruits and vegetables. Lastly, it includes plenty of meal plans and healthy recipes for the dieter.

If you are a woman who has tried several weight loss programs without success, then The Core Balance Diet is one you should try. It is tailored specifically for women and is customized specifically for each dieter. This is one you should check out.

Are you looking for effective, safe weight loss programs? If so, you should check out the authority site http://www.weight-loss-programs-info.com. It contains honest reviews of all the popular diets of today and yesterday and plenty of other information. Written by a certified exercise physiologist

Article Source: http://EzineArticles.com/?expert=Joel_Dreher

Medifast Diet for Women

Staying in shape is a big challenge for Americans, especially for the working women as they to balance both their professional and personal life. As a result, they hardly have time for gyms or regular exercise. In such situation, one of the best ways to stay fit is to count your calories, i.e. opt for a diet plan. Medifast offers the “5 & 1 Plan” to help women to lose weight quickly and safely. And the result is tremendous improvements in your overall health.

If you have failed to sustain your traditional, fad diets, Medifast is apt for you as not only helps you to lose those extra fats but also teaches you to keep them off. This convenient, portion-controlled meal replacement program is effective yet simple to follow. And one can feel the difference from the very first week.

The Medifast for Women 4-Week Package is one of the popular packages. It is an easy, economical way to stay in shape. It includes:


• 42 Shakes (Dutch Chocolate, French Vanilla, Strawberry Creme, Banana Creme)
• 28 Bars (Peanut Butter Crunch, Oatmeal Raisin Crunch, Lemon Meringue Crunch, Fruit & Nut Crunch)
• 14 Oatmeals (Apple Cinnamon, Maple & Brown Sugar)
• 7 Scrambled Eggs
• 14 Soups (Chicken Noodle, Chicken & Wild Rice)
• 7 Brownies
• 7 Chocolate Chip Pancakes
• 14 Soft Serves (Chocolate Mint, Mango)
• 7 Cappuccinos
• 3 Bonus Meals


In addition, Medifast has a unique line of shakes that are specially formulated for meeting the specific health requirements of women. The Medifast Plus for Women’s Health Shakes has Chaste tree berry, Echinacea, and Black cohosh. All these ingredients are known to reduce menopause symptoms such as night sweats and hot flashes. However, you must consult with your doctor before using these shakes, especially if you are on a Hormone Replacement Therapy.

Dance Your Way to Good Health

Many people think that dance is only for those who are good at it. Well, not really. Anyone can join dance classes. Dancing is not only a good way to have fun and socialize, but is one of the best ways you can enhance your physical and mental health. Dancing also shatters the notion that exercise needs to be demanding and boring. Dance workout programs can be of various types and we provide a brief review of the most popular ones.

Hip-Hop or Funk- This fitness program is fun, trendy and is effective in burning those extra calories. It includes grooving to the hottest numbers from the clubs and music videos. The special feature of this fitness program is that the instructors break down the dance moves. This makes the steps easy to learn and follow. Anyone can join this dance class, irrespective of whether he/she knows hip-hop or not.

HUSTLE- HUSTLE can be said to be the perfect blend of hip-hop and dance moves. Participating in it will make you feel like grooving away on the dance floor of the hottest disco of the town.

Zumba- Zumba is ideal for those who love shaking their bodies to a Latin beat. It is less of an exercise session and more of shedding your inhibitions. So opt for Zumba and dance your way to good health. For this fitness program, partner is not required and you need to bring your regular tennis shoes. It is suitable for all levels.

Dancing is a great way to lose weight, tone muscles, enhance balance and develop core strength. So join any of the dance classes and opt for healthy living. We wish you all the best!

Strength Training Tips for Beginners

While opting for strength training programs, you will have to keep challenging yourself constantly to increase your stamina and capacity. However, you will need to use strength-training equipment to make your body used to a certain weight. You must be very careful while working with weights and let your body get used to them gradually. For example, start with 4 or 5 repetitions in the beginning and once you can perform 10 or 12 repetitions comfortably with the same weight, slowly start increasing the weight. This will help you to get the optimum benefits from your strength-training program.

As already mentioned, the first trick to boost your strength-training program is to increase the weights steadily. In addition, you must follow certain rules during the training. You must learn to stay in control and also remember to keep your body movements controlled during the workout. Try to move slowly, if you want get the best benefits of your strength training workout. Always remember that in the initial stage your basic gold will be to train the back muscles. If you can do this successfully, performing your best possible sets and repetitions will be a matter of ease.

Also, try to avoid jerking the weights while using strength-training equipment. This will only add unwanted stress to your joints and may even result in an injury. Another important fact that you must keep in mind is to listen to your body while doing strength training workouts and take precautions likewise. In case the exercise equipment is causing too much stress, stop immediately. Working while you are in pain may cause serious muscle injury. Also, remember to consult your doctor prior to start any strength-training program.