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Foods You Should Never Eat

Junk food
Image Credit – Richard Rutter through Flickr

When it comes to the foods that you shouldn’t eat, you should never be confused. Nevertheless, compiling a black list of these bad foods can be tricky since most health experts tend to disagree on which foods belong (or does not belong) to such list.

But fret no more, here is a list of junk food that most experts tend to recommend ditching.


If you are looking to do a huge service for your health and wellbeing, then you must cross out the sodas from your life. These sugar-sweetened beverages will only take a toll on your health, leading to a myriad of troubles such as obesity, hindered recovery, chronic illness and a myriad of other health troubles.

Even the diet alternative is bad for you. In fact, the more diet sodas a person drank, the higher the risk of becoming obese, according to a University of Texas Health Science Center study.

Sugary Cereal
Most people kick off the morning with a bowl of cereal, but what are they actually consuming? The matter of fact is that the stuff is bad for you, and if you are giving it to your children, then you are teaching them how food should taste like and drowning them in sugars and unhealthy chemicals.
In fact, popular brands are as bad, even worse than junk food, according to report called Sugar in Children’s Cereals: Popular brands pack more sugar than snack, cakes, and cookies,” by the Environmental Working Group. Therefore, make sure to cross out the stuff from your life. Start the day with a healthier breakfast.

McDonald’s foods

The bulk of McDonald’s menu is made with all sorts of synthetic ingredients, such as artificial sweeteners, genetically engineered corn, food dyes and other bad and non-natural additives that will only compromise your health and wellbeing. In fact, the fast food industry is one of the main culprits to the current obesity pandemic.

Therefore, you are better off learning how to cook. Yes that might take a while, and with a few blunders every now and there. But it’s worth the effort. Ditching fast food is a matter of mindset. And once you get rid of it, you will be preparing and making better food at home, with less costs and more nutritional value.


Most people think of corn as a natural and healthy crop. But they assume wrong. Today’s corn supply is genetically tweaked to survive hefty spraying of chemicals or to produce its own pesticide stock for better yielding. The bad side is that most of the unhealthy additives wind up inside of the food. These chemicals are perilous to health and have been linked to a host of health and environmental problems.

Nevertheless, avoiding corn is tricky. It’s present is the bulk of processed foods. However, you can always make the right choice by opting for foods with the least added ingredients, avoiding mainly high-fructose corn syrup. For a better choice, eat only organic or –GMO-Free verified foods if budget allows.

Processed Meats

You don’t need to be a health expert to know that hot dogs are not the basis of a healthy diet. Processed meats, the hot dogs, the bacon and so on score high in sodium, fat, artificial preservatives, unnatural additives, and you are better off not eating them—expect for the occasional treat.

Regular consumption of processed meats can cause weight gain, diabetes, heart disease, cancer and a myriad of serious ailments. You are better off not eating the stuff. Switch to organic meat; the more natural, the better.

About the Author

David Dack is fitness author and enthusiast. He is a regular contributor to some of the major fitness magazines and online publications. For more tips and training guidelines go to his blog Runner Blueprint. You can also follow David on Twitter: @DavidDack

Get Bikini Beautiful This Summer with a Digital Fitness Plan

Kiqplan Bikini Hot_1

Summer is just around the corner, and you may be planning to hit the beach and soak up some sunshine in your favorite bikinis. But if you’re worried that a winter of indulgence and inactivity has left you a little out of shape, this is the time to put things right. Taking the appropriate steps now means you can look forward to a bikini beautiful summer wherever you’re headed.

Use your metabolism to your advantage

If you’re trying to lose weight and get in shape for a bikini beautiful summer, you simply can’t afford to waste any time. You can accelerate your weight loss by using your metabolism to its fullest effect. Rise early in the morning and perform at least 40 minutes of aerobic exercise while your metabolism is in overdrive. You can split this exercise up into two chunks of 20 minutes in order to keep things interesting.

In the afternoon, perform another 20 to 30 minutes of cardiovascular exercise. This might mean taking a brisk walk, cycling or going for a quick swim. The trick here is to keep your metabolism constantly high throughout the day. Research has shown that the human metabolism remains elevated for up to five hours after rigorous exercise, so splitting your workouts into a session in both the morning and afternoon will keep the calories burning throughout the day.

The Kiqplan Bikini Hot digital coaching app is perfect for giving you workout ideas, and for monitoring your progress throughout a 12 week fitness plan. You can track how many calories you’re burning with the use of an activity tracker, and it’s also possible to monitor your progress and receive tips on how to stay on track during your journey towards a bikini beautiful body.

Watch the calories

You should aim for a daily calorie allowance of 1500. While this may sound high during a diet, it’s important to remember that your body needs sufficient fuel if you’re subjecting it to more than an hour of rigorous exercise every day. Fortunately, a digital weight loss plan for women will help you to eat the right foods in the right quantities to maintain steady and sustained weight loss.

As a general rule of thumb, you should be loading up on proteins such as fish, chicken and very lean red meat. Eat lots of vegetables, but limit your daily intake of fruit to two or three pieces a day, as you don’t want excess sugar to be converted to fat. And make sure you’re eating only the ‘good’ carbohydrates, such as brown rice and whole wheat bread. The likes of white bread and potatoes should be avoided, as they are highly calorific and relatively difficult to digest – making them more likely to be converted to fat.

Drink lots of water

It is almost impossible to drink too much water during an arduous health and fitness regime. You should be drinking at least two liters every day, but it’s also a good idea to drink an extra glass for every 30 minutes of exercise you take. Staying hydrated will keep you on top of your game in the gym, but it will also keep you feeling fuller for longer.

Don’t forget resistance training

If you’re in search of a beautifully toned body for the beach this summer, you simply can’t afford to dismiss the importance of resistance training. Whether you are lifting weights, using resistance bands or utilising your own body weight, strength and conditioning work is vital for two reasons. Firstly, it is the quickest way to change the shape of your body in readiness for the bikini-wearing season. Secondly, increasing your muscle mass will increase your metabolism – helping you to burn fat more readily.

With some will-power, determination and the help of a digital weight loss plan for women, you can show off your bikini beautiful body with pride this summer.

Essential Oils Every Athlete Needs


As an athlete, you are all too aware of the sore muscles, bruises, and aches that come from strenuous exercise. Thankfully, Young Living Essential Oils can help in the recovery process. Here are just a few essential oils every athlete needs.

Lavender Essential Oil

Lavender Essential Oil has some pretty amazing healing benefits for athletes. After a long run or when you have overworked muscles, reach for the Lavender EO. It’s easy to make a massage oil out of it. Just mix 3-5 drops of Lavender EO with two tablespoons of coconut or jojoba oil. Massage this into sore muscles and achey joints. It goes to work fast to relieve tension, relax the muscles, and stimulate muscle recovery.

Peppermint Essential Oil

Most know to use Peppermint Essential Oil to curb your appetite, but most athletes need all the calories they can get! You want to apply just a drop or two to a carrier oil and massage this onto the bottom of your feet. This helps bring the blood flow to your feet and helps them to recover faster after you have been pounding the pavement or cycling your heart out.

Ginger Essential Oil

The last thing you need before starting your triathlon is an upset stomach. Nerves are on fire, you get nervous and gittery and the next thing you know you are wondering if you can even start the race. Breathe in Ginger Essential Oil straight from the bottle and let it help to calm your stomach down. One trick is to put a couple drops on a cotton ball and put that into a small plastic baggie and put it into your gear. This way you can pull it out mid-race to help settle your stomach down.

Citrus Fresh Essential Oil Blend

To be an elite athlete takes focus, determination, and a strong will to do what most other people can’t do. It is hard work that pays off when you cross the finish line or hit a goal that you first thought was unsurmountable. Before a big race or workout, breathe in Citrus Fresh Essential Oil Blend by diffusing it or straight from the bottle. It wakes up the brain and perks up the body by getting the blood circulating – it is like magic in a little jar!


Want to learn more about Young Living, how to use essential oils, join as a member and save money, or work Young Living as a business.   Find out more by checking out this post.

Women and Weightlifting

Truth About Womens Weightlifting Infographic

I am a HUGE believer in women weightlifting, for many reasons.    1, because I hate cardio and I find when I do cardio I just want to stick needles in my eyes because I find it boring, repetitive, and pointless.  Yes, many will disagree with me and yes I know cardio is good for your heart and blah blah..  But I get enough cardio in my life on a day to day basis so when I workout I turn to my weights.


How about you.. what is your favorite things to do ?

Lean Legs Workout

Wanna get lean legs for summer.  This is a quick, and effective Lean Leg Workout for just that.

Doing this workout from top to bottom, 3 times will give you a nice lean and toned leg to show off in your shorty shorts, or bathing suit for summer.   My legs have always been easy to tone, and a week of doing this and they are looking nice.  Now, not everyone can just do this for a week, so I recommend daily for at least 30 days 😉   Or, just daily forever and you will never have to worry about what your legs look like, because they will look amazing!

5 Body Areas To Tone This Summer

  bikini (1)
Image Courtesy: Shutterstock

We all love summers for more reasons than one. After successfully surpassing the lethal ordeal of the winter cold, summer is like a gift of God to us for having put up with the worst. Though the wonders of summer are far too many to count (sunny skies, blossoming bushes, pool parties, and

beyond), it also poses a few concerns (read weight woes).The impact of the winter gluttony continues to show on people’s waistlines until summer, and everyone spends long hours at the gym trying to get those sexy washboard abs to flaunt at the beach. But, is that the only area of your body you need to tone up to look like a million bucks in a swimsuit? Nah-ah! There’s more than just a flat tummy that will give you a bikini-ready physique. Here are the five body areas you need to tone up for summer:


  • Arms – Picture this – you’re getting ready for a day bash by the poolside and have a cutesy off-shoulder summer dress hanging in your closet. You realize it’s the perfect outfit to wear to the party until you try it on and see the flab on your arms bounce each time you move. Not a pretty sight, is it? We figured! Get Jennifer Anniston’s perfectly toned arms by practicing 3 sets of sit-up pullovers along with 30 minutes of cardio workout, 5 times a week.


How to do it  Lie on your back with bent knees, flat feet and extended arms holding lightweight dumbbells. Suck in your stomach and lift your head up. Pull your arms (holding the dumbbells) back towards the floor and hold the position for a few seconds. Repeat the exercise.



  • Thighs – Thunder thighs may have worked well for our yesteryear starlets, but if you want to rock a bikini body, you should aim at getting well toned and taut thighs. Unless you have a genie to grant you your wish, achieving great thighs isn’t going to be an overnight business. But hey, neither was Rome built in a day! You can practice 10 to 15 reps of single leg squats on each leg at least 4-5 times a week (alternate days) for fabulous thighs and hips.


How to do it – Stand with your feet together and arms resting on the sides. Shift your body weight onto your right foot and place your left foot toe beside your right foot to ensure balance. Straighten your back, gradually bend and sit on your right leg till your thighs are parallel to the ground, while raising your arms in front. Hold the position for a second, and stand up by pressing the heel of your right foot.



  • Butts – It’s safe to say that 2014 was the year of the booty, and it will continue to be so if pop culture references are anything to go by. If you want to walk around in your hot pants flaunting a firm and sexy tush, this summer, marching hip raises should form a part of your daily workout regimen.


How to do it – Lie on your back, with bent knees and feet flat on the floor. Lift your hips such that you form a straight line from your shoulders to your knees. Lift one knee towards your chest and bring it back to the resting position. Repeat with the other knee and continue alternating.



  • Abs – When talking about a hot bod, how can we miss out on the abs? A toned torso is probably one of the most important aspects of a summer-ready body and is probably also the hardest to achieve! Medicine ball oblique crunches will take you a step (or many) closer to your dream of getting a flat tummy.


How to do it – Sit in a way that your thighs and upper torso form a V shape while keeping your lower legs crossed and lifted. Hold a lightweight medicine ball in both your hands and move it from the left to the right side of your body. Maintain the V position while doing the exercise. Practice 3 sets of 15 reps at least 3 – 5 times a week.



  • Legs – Trying to get your legs to be lean, mean and sexy? Well, if you are then its time to start exercising your hamstrings, calves and quads with this farmer’s walk on toes exercise. Trust us, you’ll need no contouring to fake sexy legs any longer.  


How to do it – Hold a pair of heavy dumbells in both your hands such that they are parallel to your hips. Raise your heels and walk to and fro for a minute.


Along with the pointers and exercises mentioned above, ensure you ask your fitness trainer to introduce other variations in your workout regimen to suit your needs. If you’re looking for a quicker way to shed the pounds, you could also try out detox and diet plans. Always remember, however, that there is no substitute to a good workout and a wholesome diet in order to get a perfectly sculpted body. Good luck and happy summer!



Author Bio : Vineetha Reddy


Vineetha-Reddy 300x300


Being a regular practitioner and adviser of everything related to nutrition, fitness, health and wellness, I also have begun to write and contribute to this knowledge ecosystem. I strongly believe that the organic food you find in your pantry provide the best benefits for good health. Follow me for my best ideas and solutions :


Personal Training for a Fitter You

A number of people today are making a positive change in their life by opting to incorporate exercise as part of their daily lifestyle and maintain it regularly in order to lead healthier lives. On a basic note, a well-balanced exercise schedule of strength, flexibility and cardio can help in bringing down cholesterol and high blood pressure while helping to balance one’s weight, strengthen bones, enhance sleep and boost energy while making you feel and look great.

But for an individual who is new to exercise, getting to move about can be quite an arduous task particularly if the last time the person enrolled in any kind of structured fitness training was in high school. To ensure that one’s training experience is positively balanced and to avoid the dwindling of motivation after the first session of exercises, it can help in hiring a personal trainer to work on a tailored program specific to your body requirements.

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Getting a personal trainer, these days, can be quite economical as a number of health conscious people are understanding the need of employing a professional and health expert in advancing their personal health goals. With the help of a personal trainer, you will be able to understand the right technique of performing exercises while learning the correct structure of specific exercise methods. In addition, specific to your requirements, your daily fitness progression will be monitored under an expert eye that will further help in fast tracking your results.

Ideally, a professional trainer undertakes a complete health assessment that could include BMI index, strength abilities, cardio tests, code functionalities, and health questionnaires, range of motions, dietary queries and lifestyle examinations. These measurements are highly positive in identifying an individual’s requirements that might be needed to consider before building a structured schedule, such as corrective exercise to rehabilitate any current health condition.

More importantly, if you are a novice to exercise, a personal trainer can help you in staying motivated and can also keep you feel responsible and accountable for your exercise schedule.

Intermittently blending your exercise schedule with various forms of floor and machine exercises can not only  keep you stay interested in the exercise schedule but will also ensure that you achieve maximum results from the training. Although at first, it might be difficult to adapt or keep up to a customised exercise program in a matter of weeks it will become easier to follow it. Fitness trainers can also help in avoiding training plateau by constantly designing specific programs to challenge you in order to yield the right outcome.

In order to accomplish your exact health goals, it is important to choose and select the right health trainer. If you have clear objectives to be met such as losing additional weight, it can help in meeting and speaking with your potential fitness trainer to ensure that he/she has the necessary capabilities and expertise in the field of weight loss and dietary recommendations.

Overall, health results that you need to accomplish are basically waiting to be met by you, which lie on the other side of your comfort zone and given the right inducement, persuasion and inspiration by a personal trainer can ultimately be extremely helpful in reaching your health goals..

Carol is a full time writer with a background in medical journalism. She often writes articles related to health and obesity issues. Her particular interest includes on Pure Garcinia Cambogia Extract US, a weight loss product made from garcinia cambogia fruit.

Why Running Needs to be the Next Athletic Activity You Get Hooked On

Sweaty Betty Womens Running Gear

Runners are easy to look up to. They make running five miles in a day look like a walk in the park and the way they carry themselves so confidently looks mesmerizing, like they can conquer the world. The truth is you can be that way too. Anyone can with a little bit of perseverance and practice. Running is so much more than perfecting your mileage and minute mile. It’s about feeling fantastic about yourself, wearing some incredible ladies running gear from Sweaty Betty that you feel beautiful in, forming relationships with other men and women who share your passion for fitness, and striving towards a goal. Running is pretty fantastic once you set your mind to it.


You can Take Your Time to Work up to it

If you’re new to running you may only go a few miles a day or less every other day, for example. Starting slow and working yourself up to more and more mileage is key and is quite okay as you get used to the sport. If you don’t like to run this is especially important, because otherwise if you try to tackle too many miles and be fast all at once you’ll burn out. Learning how to love running doesn’t come overnight; it takes time to get used to a new athletic hobby that you’ll most likely learn to love.


You get to Wear Incredible Clothing

You may laugh out loud about this, but if you love fashion then why not incorporate it into your new workout venture? It’s inevitable that you’re going to sweat while running, but you can sweat while you’re in a pretty incredible outfit. Sweaty Betty has countless running accessories and ladies running gear in colors and pretty patterns that you’ll love. In particular, a ladies running jacket and tank are perfect to wear when you’re running during the winter. What you wear while you run should make running all the more fun, which is why modern and stylish womens running clothes are the way to go.


You can Form Lasting Friendships

If you’re the type of person who does better at running in groups, hop online and find running groups on Facebook or Meetup. Both sites may provide the type of people you need to meet in order to follow through on becoming a runner. Who knows — you may make lasting friendships and find yourself running half marathons in the future! First try a 5k before you tackle a half marathon, but if you work up to it you’ll find running isn’t so bad after all! In fact, by then running will be your favorite fitness addiction.


Staying Stress Free During the Height of Your Career


Landing a dream job is an exciting time in anyone’s life, but with any job comes stress. Stress can come from an overbearing co-worker or boss, working too many hours, not being able to reach deadlines, or because you’re not used to the demanding schedule yet. No matter what it may be, it’s important to learn how to manage your stress before it manages you. In any case a dream job is worth it, but if you start to sacrifice your health and are unhappy you may want to consider if it’s going to work out long term. Remember to set boundaries so that you stay happy and healthy. Here are some ways to stay stress free when you’re mixed up in the chaos of it all.


Be Direct yet Polite with Co-Workers

Communication is key when you’re working with a new boss and co-workers. Whether your job is remote or if it’s at an office, unless you communicate your concerns and frustrations constructively with the co-worker as they come up, it’s likely that these miscommunications will only get worse. To save you a lot of stress and anger, address issues that come up right away. By communicating both you and your boss or co-worker will learn how to work better together and hopefully will also learn one another’s personalities and working style.


Lean How to Manage Tension Headaches and Muscle Aches

When you’re stressed out it’s natural that your stress will get stored somewhere, such as your muscles or head. Stress can lead to headaches which can make work more challenging when you’re working on an assignment. Receive stress relief by investing in excellent products from Melt Method such as a soft body roller, hand and foot treatment, and a Melt Method kit that can help reduce your daily aches and pains. Who wants to experience pain when you have a ton of tasks to complete for your job?! Learning how to manage your stress naturally with pain treatments can help.


Get Enough Rest

When you’re at the height of your career getting enough rest may seem like the last thing on your mind, but the truth of the matter is if you don’t get rest everything else will be affected. Sleeping controls your concentration, how much you remember every day, and can affect serious things such as your driving skills and overall health. In addition a lack of sleep can cause you to gain weight and can also lead to depression. Make sure you’re getting at least 7-8 hours of sleep a night, and if that’s too much take some time off during your weekends to catch up on sleep. Your health depends on it!


Choose the Right Toning Workout for You


Losing weight is the main objective of a lot of people who join a gym or start a fitness regime, but when you’ve achieved that goal where do you go next? The best answer is to move on to a toning routine.

Plenty of weight loss exercises overlap with ones to get your body nice and toned but there is a difference between the two aims. Therefore there are things you should be doing differently to ensure your muscles become tight and defined. Create a workout tailored to you by taking note of the following advice.


Endurance workouts such as long runs or bike rides are good for losing weight but for toning interval exercises are the best. These are shorter but higher intensity exercises that actually save you time when working out.

On an exercise bike or treadmill alternate between short ten to twenty second bursts going all out and around 80 seconds at a comfortable pace for about 20 minutes in total. You can even do this outside, mixing sprinting in with a longer run or bike ride.


All weights use different muscles and work towards strengthening and therefore toning them. To be most efficient pick weight exercises that use more than one muscle at a time, such as squats and deadlifts. Mix your session up with two lower body weight exercises and three or four upper body ones, aiming for heavier weights with fewer repetitions as this leads to quicker fat burning and faster toning.

You don’t even need weights or to go to a gym for some effective toning exercises. Lunges and press-ups are excellent for working various arm muscles and your abs without using weights. Planks are good too and require little time or space to complete.


Your workout routine should be based on your current level of fitness. At least three times a week you need to be working out to see the difference in your tone, with two rest days. If you lead a busy life with little time to visit the gym then Fitness Warehouse has plenty of equipment you can use at home, from dumbbells to benches.

What you eat and drink has a big impact too as you need to be burning more calories than you take in to get toned at first. Eat enough for energy but cut out any extra fatty foods or do extra exercise to burn it off.