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Key Supplements that Every Man Should Know About Now

Many people do not eat well enough to get all the vitamins and minerals man_with_sonnecessary to promote good health and counteract the effects of aging. There are many natural supplements that can be taken to improve your quality of life, reduce your risk of disease, extend your lifespan and slow down the aging process so you look and feel better too! The following are some important natural supplements that every man should know about in order to treat their body and mind right!

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August 8, 2009 Posted by | Health, mens health, supplements | , , , , , | Leave a comment

The Positive Power of Negative Thinking for a Healthier YOU

The Positive Power of Negative Thinking for a Healthier YOU

Today with the economy the way it is, it is very easy to feel down, and a little blue. Many Mind, Body, Spirit experts and life coachesglass half empty half full will tell you it is important to think positively, and visualize good things if you want good things to happen to you. There are also many studies and books written about the importance of positive thinking and positive visualization, take the best selling book, the Secret, by Rhonda Byrne as one example.

But according to a new series of studies published in the Journal of Personality and Social Psychology, positive thinking may not be the way to go after all: instead, according to the latest studies on mental health you should think negatively.
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August 1, 2009 Posted by | Health, mental wellness, mind body spirit | , , , | Leave a comment

Boosting your HDL Good Cholesterol Naturally

Thanks to powerful cholesterol-lowering statin drugs, driving down healthy_heart.jpglow-density lipoprotein (LDL), or “bad” cholesterol, has been the primary approach to improving cholesterol levels there is also a very important “other” key player that should be considered when it comes to lowering your risk to cardiovascular disease. That key player is:  high-density lipoprotein (HDL), the “good” cholesterol.  Higher levels of HDL are associated with lower cardiovascular disease risk, and there are ways to naturally boost these heart saving chemicals in the body. To read how, click click here:

About the Author

Jeff Behar

Jeff Behar, MS, MBA

Jeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, disease prevention, weight loss, nutrition, anti aging and alternative medicine. Jeff Behar’s work also often appears in several of the major health and fitness newsletters, health and fitness magazines, and on major health, fitness and weight loss websites. Jeff Behar is also the CEO of, and; two very popular health, fitness, nutrition and anti aging information sites.

July 25, 2009 Posted by | Health, Nutrition | , , , , , , , , , | Leave a comment

Most Common Mistakes Made in the Gym

Although many people go to the gym, a large majority outside of golds_gymof people that do go make errors that limit their gains. Check out the most common mistakes to see if you may be limiting your success in the gym too!

Top Weight Training Mistakes

No warm-up. Muscles don’t stretch or contract fully until warmed. Expecting them to do so without preparing them sets you up for tears and pulls. If you want to stay injury free, your body absolutely must warm up properly. Do something to gently increase the temperature of your muscles – walk a few minutes very easy on the treadmill or do a set of reps on the machines at a very low weight.

Training supporting muscles before target muscles. You do NOT want to train the smaller supporting (secondary muscles) before the target muscle. Supporting muscles help lift the weight use for the target muscle’s growth. If supporting muscles are fatigue you will not be able to lift as much weight needed to develop the larger target muscle. An exaweekend_warriormple would working triceps before chest; or working out biceps before back.

Weekend Warrior Mentality. If you’ve skipped several workouts, don’t try to make up for lost time in one session. You’re only setting yourself up for soreness and possible injury.

Lack of training intensity. While you don’t want to push yourself too hard, especially if you’re just starting an exercise program, you need to work intensely enough to get results. It’s a fine balance – one that’s much easier to maintain with the guidance of a personal trainer.This can occur as a result of inexperience, socializing, laziness, etc. Whatever the cause; it does not matter. What matters is that you STOP!

Working out too long. It’s a common misbelief that in order for your exercise plan to keep being effective, you have to add more exercises or to do longer stretches of cardio. Many people have a hard time believing that my weight-training workouts normally last about 30-45 minutes and my cardio sessions are less than 30 minutes.Taking too long to complete your workout results in under training and sub par results. The trick is to work harder, not longer. That’s done by lifting heavier, resting less in between sets, and it also means employing circuit training, or interval training so you are working out harder and not longer. It’s simple, but it works – try it! . woman_and_man_socializing_in_the_gyn

Talking too much in the gym. If you’re at the gym to make progress, cut down on the talking and focus on your workout. If you are there to socialize try to chat before and after your workout and keep conversations to a minimum during your workout. Your workouts will be more intense, you will make better gains and you’ll spend less time at the gym.

Exercising too hard. If you’ve skipped several workouts, don’t try to make up for lost time in one session. You’re only setting yourself up for soreness and possible injury.

Article Continued Here.

About the Author, Jeff Behar

Jeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, disease prevention, weight loss, nutrition, anti aging and alternative medicine. Jeff Behar’s work also often appears in several of the major health and fitness newsletters, health and fitness magazines, and on major health, fitness and weight loss websites. Jeff Behar is also the CEO of, and; two very popular health, fitness, disease prevention, weight loss, nutrition and anti aging information sites.

July 25, 2009 Posted by | Bodybuilding, Fitness, Health, Weight Training, Womens Fitness | , , , , , , , | Leave a comment

Foods People THINK are Healthy but are NOT

Most people understand the importance of healthy eating if theyunhealthy health foods want to look good and feel good. The problem is there is a knowledge gap among many people when it comes to understanding what foods are healthy.

The following are some common foods and beverages that people believe are healthy, when in fact they are not healthy.


Breakfast Cereals. Breakfast cereals
may be quick, and many taste good, but most are horribleunhealthy cereals for your health

The downside: Most breakfast
cereals are often high in glycemic index and salt and their vitamin/mineral content is chemical based. Drop that spoon.

If you can’t resist: Opt for cereals with LESS processed sugars. Do realize though, that not all low sugar cereals will be healthier than their full-sugar counterparts. When you pick up a box of cereal, read the ingredients list. Try to select cereals listing whole-grain wheat, whole oats or wheat bran as the first ingredient. Whole-grain cereals will have more fiber. These are the healthiest cereals because they stabilize the body’s sugar-control system, reducing the incidence of metabolic syndrome,Type 2 diabetes and lower the risk to heart disease. Also look for cereals that are fortified with vitamins and minerals. Look for cereals fortified with B-vitamins, zinc and iron, as well as a high amount of vitamin C because it aids in iron’s absorption. Good examples include: Kellogg’s Complete Wheat Bran Flakes, Kellogg’s Mini-Wheats, and Kashi Heart to Heart Cereal. Of course there are many more. Just read the labels and choose wisely.

Healthy eating alternative: non-processed cereals like bran, or no sugar added oatmoatmealeal. Everyone knows how healthy non-processed cereals like bran cereals are; since they contain lots of fiber (a mere 1/3rd cup of bran contains about 14 grams of
fiber). To improve the taste and add variety you can cut up small pieces of high fiber fruit like, apples, dates, figs, pears and prunes and easily reach your recommended daily amount of fiber before you even leave the house!

If you do not like the taste of bran try a steaming bowl of fresh cooked oatmeal.  Oatmeal contains several important vitamins, minerals, antioxidant, heart healthy fiber, and a wide variety of additional nutrients a important to good health. Oatmeal has shown to be beneficial in reducing  risk to several cancersType 2 diabetes, metabolic syndrome, obesity, heart disease , heart attack and stroke. Higher intakes of
whole grains like oatmeal also increase
insulin sensitivity by lowering the glycemic index. The soluble fiber slows also down the digestion of starch which keeps blood sugar steady and reduces the risk for Type 2 diabetes. Oats are also a very good source of several antioxidants, reducing the risk to
several diseases, including cardiovascular disease, and for cancer, especially
colon cancer and breast cancer.

Bran Muffins. Many people reach for a bran muffin believing that a bran muffin is healthy and palarge_muffinrt of a nutritious breakfast.

The downside: Most bran muffins contain little bran. Additionally many muffins today are HUGE. Years ago, one muffin was approximately 150, 3 to 5 grams of fat and about the size of tennis ball. Today, muffins are supersized! It is not uncommon for a muffin to be 350 to 450 calories, with 15 to 20- grams of fat.  They also contain little to no protein. Protein is important to body functions and it also helps increase insulin sensitivity by lowering the glycemic index of the meal, and increase fullness.

If you can’t resist: Stick to muffins that are of normal size (or split one with someone). Choose a muffin that has 5 or more grams of fiber, less than 200 calories per serving and no more than 5 grams of fat or added sugars. Opt for muffins with a short ingredient list, made from whole grain flour, corn meal or bran.

Healthy alternative: Try a whole-grain English muffin.

Bagel with Cream Cheese. Many people grab a bagel, often with cream cheese or jam in thebagels-and-cream-cheese morning. This may be easy and quick, but definitely not healthy.

The downside: Most also contain processed white flour, and simple carbohydrates that will convert quickly to sugar once in your body. They also contain little nutrition and barely any protein. A bagel with cream cheese can top the calorie charts at approximately 500-700 calories and
can contain upwards of 40 grams of fat! The bread is bad enough, containing 300 calories and 60 grams of carbohydrates, but add a healthy serving of cream cheese and your “harmless” bagel weighs in as worse than a Whopper.

If you can’t resist: If you must have a bagel, look for bagels made from whole grains where possible. This would make a slightly better choice, as the added fiber would help slow down the breakdown from starch to sugar. Eat half the bagel and top it with an egg white omelet or some tuna or white fish. This swap will save you nearly 200 calories, plus provide a surge of metabolism-boosting protein. Note: most bagel chains “whole wheat” bagels, are anything but whole wheat. Most “whole wheat” bagels are mostly white flour with a little whole wheat thrown in.

Healthy alternative: Skip the bagel and have a egg white omelet.  This swap will save you nearly 300 calories, plus provide a surge of metabolism-boosting protein.

Store Bought Sandwiches. Most store bought sandwiches are anythinsubway-sandwichg but healthy. Even sandwiches labeled as healthy, can contain more calories and more fat than a fast food hamburger.

The downside: Most store bought
sandwiches contain highly processed luncheon meets (see below) that are full of preservatives. They also often  contain sugar-laden salad dressings, little veggies and proteins and too much white bread. The freshness is questionable and you need the foot-long to fill your stomach. The large amount of processed white bread and small serving of
protein causes a surge in blood sugar. Because the protein serving is usually small, it does little to lower blood sugar and increase satiety (fullness) levels.

If you can’t resist: Look for sandwiches that are fresh, little to no preservatives, low fat dressings (e.g., mustard instead of mayo, or vinaigrette with healthy oils), and containing a healthy serving of low fat protein (e.g., fresh turkey breast).

Healthy alternative: Make your own healthy sandwiches with a healthy serving of low fat protein and healthy serving of vegetables.

Article continued here.

About the Author, Jeff Behar

Jeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, disease prevention, weight loss, nutrition, anti aging and alternative medicine. Jeff Behar’s work also often appears in several of the major health and fitness newsletters, health and fitness magazines, and on major health, fitness and  weight loss websites. Jeff Behar is also the CEO of, and; two very popular health, fitness, disease prevention, weight loss, nutrition and anti aging information sites.

July 22, 2009 Posted by | Fitness, Health, Nutrition, Weight Loss | , , , | Leave a comment

Sugar Implicated to Serious Stealth Health Conditions

sugar food or poison

Scientific evidence in many medical journals shows that sugar can ruin your health.

Do you have any of the following symptoms?

  • fall asleep after meals,
  • have allergies,
  • gas, and bloating,
  • extended stomach after meals,
  • joint pains,
  • headaches,
  • chronic fatigue,
  • constipation,
  • diarrhea,
  • over weight,
  • skin problems,
  • high blood pressure,
  • arthritis,
  • diabetes,
  • hypoglycaemia,
  • osteoporosis,
  • gallstones,
  • kidney stones,
  • headaches,
  • yeast infections, and
  • cataracts or other symptoms?

All of these conditions can be signs of a sugar problem.

It has been proven scientifically that:

  • sugar is a major factor in dental decay
  • sugar in a person’s diet does cause overweight
  • removal of sugar from diets has cured symptoms of crippling, worldwide diseases such as diabetes, cancer and heart illnesses.

Refined Sugar is Damaging to the Body!

Refined sugar is lethal when ingested by humans because it provides empty calories. In addition, sugar is worse than nothing because it drains and leeches the body of precious vitamins and minerals through the demand it makes on one’s entire system to digest, detoxify and eliminate from the body.

One of sugar’s major drawbacks is that it raises the insulin level, which inhibits the release of growth hormones, which in turn depresses the immune system. This is not something you want to take place if you want to avoid disease.

An influx of sugar into the bloodstream upsets the body’s blood-sugar balance, triggering the release of insulin, which the body uses to keep blood-sugar at a constant and safe level. Insulin also promotes the storage of fat, so that when you eat sweets high in sugar, you’re making way for rapid weight gain and elevated triglyceride levels, both of which have been linked to cardiovascular disease. Complex carbohydrates tend to be absorbed more slowly, lessening the impact on blood-sugar levels.

Sugar taken every day produces a continuously over-acid condition and more and more minerals are required from deep in the body in the attempt to bring the pH of the body back in balance. As a last resort, in order to protect the blood, so much calcium is taken from the bones and teeth leading to osteoporosis.

Excess sugar affects every organ in the body. Initially, it is stored in the liver in the form of glucose (glycogen). Since the liver’s capacity is limited, a daily intake of refined sugar (above the required amount of natural sugar) soon makes the liver expand like a balloon. When the liver is filled to its maximum capacity, the excess glycogen is returned to the blood in the form of fatty acids. These are taken to every part of the body and stored in the most inactive areas: the belly, the buttocks, the breasts and the thighs.

When these comparatively harmless places are completely filled, fatty acids are then taken distributed among active organs, such as the heart and kidneys. These organs start to slow down, and their tissues degenerate and turn to fat. Due to the reduced ability of these organs, an abnormal blood pressure is created.

Problems Associated With Sugar Intake

Refined sugar can invade the lymphatic and circulatory systems, changing the quality of the red blood cells. The immune system is affected, as the body becomes limited, so we cannot respond optimally to attacks whether it is mosquitoes or microbes. Other health problems that can be caused by sugar include:

    Read on…..(there is a lot more to this article that you do NOT want to miss)

    July 16, 2009 Posted by | Health, Nutrition | Leave a comment

    How to Choose the Right Personal Trainer

    Choosing the Right Personal Trainer is Important for Many Reasonspersonal_training

    • You are starting a relationship with this person and you are trusting this person with your health
    • Personal training is a big commitment, both in regards to time and money
    • You want a personal trainer that can motivate and inspire you
    • You want someone you can trust and believe in
    • It is important to learn how to train correctly to maximize gains and to not get injured
    • You want a personal trainer that you get along with and understands your strengths, weaknesses, and limitations and understands how to work with these things to bring out the very best in you
    • You need to be comfortable with the personal trainer and able to understand the personal trainer’s directions

    Things to Consider when Choosing the Right Personal Trainer

    • What are the trainer’s professional credentials? Is he or she certified by ACSM, ACE, or NSCA? (Check out this great article on each personal training certification)
    • What is the personal trainer’s experience level?
    • Is the trainer also experienced in nutrition, custom diets and custom training programs?
    • Does the personal trainer have experience with injury rehabilitation?
    • Is the personal trainer experienced in the art of stretching for flexibility and injury prevention?
    • Has the personal trainer worked with other clients with your same starting fitness level and age?
    • Does the personal trainer carry liability insurance?
    • Does the personal trainer keep up with the latest ideas, research and fitness equipment?

    Click here to continue

    July 16, 2009 Posted by | Fitness, Health | Leave a comment

    Top Ten Health and Fitness Myths Revealed

    There are so many health and fitness myths that either steer pfitness_mythseople away from the gym, reduce their progress, dampen their excitement, and in some cases cause people to get injured.

    Jeff Behar, MS, MBA, sought after personal trainer, based in Beverly Hills, California discusses some of the more common and some of the oldest health and fitness myths that never seem to go away:

    • Exercise requires a huge time commitment. As little as
      30 minutes a day works when you’re in health-and-fitness maintenance
      mode, and 60 minutes a day will help you lose weight.”I spend 40 minutes a day 5 days a week. I was able to compete and win an overall bodybuilding title at a national qualifying spending no more than 60 minutes a day in the gym”,  noted Behar. If you are not looking to be the next Mr.Olympia, 40 minute workouts will more than suffice if you are performing the exercises correctly, with great intensity, and combining the workouts with proper rest and proper nutrition.
    • You need supplements to be get in great shape. Although many people do take various supplements, be it fat burners, protein, vitamins and minerals, it is not necessary to take supplements to have a great physique. If you eat well, you can look great without incorporating supplements into your work out program. However,
      incorporating the right supplements as the name implies: to “supplement” an already nutritious diet can help you reach your goals quicker.
    • If you exercise, you can eat whatever you want. A healthy diet goes hand-in-hand with a sound workout program. Of course the more you train and the more muscle you add to your frame, the more calories you will burn at rest. If you really want to lean out and get into shape, do  not use exercise as an excuse to eat more.  Use
      it as a driver to eat healthy, and really get your body to a state that you only dreamed of! Behar suggests these healthy tips, “Cut down on processed foods, eat more fibrous veggies, eat lean protein with every meal, add some good essential fatty acids to your diet, up your water intake, up your fiber, eat small frequent meals, and eat fresh organic healthy foods.
    • Spot reducing is possible. “It’s simply not possible to “burn off” fat in one specific body part by exercising that area,  Behar states. Numerous studies have tried to refute this claim, but none of any scientific valor has proven that spot reducing is possible. At best you might lose some water weight in the area to give the impression that you indeed did “spot reduce”. Rehydrate and you will see those stubborn inches “magically” reappear. Only regular exercise — aerobic and strength training (weight lifing) — and a sensible diet can melt body fat.
    • Exercising at high intensity burns more fat. “This is a particularly confusing topic for some people,” says Jeff Behar “Many people have thought that higher intensity means burning more fat. Well, you can burn more fat this way, you will burn more calories this way, but you also run the risk of burning more muscle this way too. If
      you burn hard earned muscle, the ultimate result will be a slower metabolic rate and in the long run you will be less lean than if you worked out at a lower intensity for more time. I suggest to most of my clients looking to lose bodyfat is to do their cardio on an empty stomach, and at 60-56 % max heart rate. There are exceptions to this
      rule, but generally speaking following this principle will do most people fine”.
    • Yoga will make you leaner and stretch your muscles. According to Behar, “Yoga is a great activity for physical fitness. Yoga is outstanding for balance, static strength, stress reduction and flexibility. Yoga, however, does not make you “longer and leaner”. Yoga can help improve posture and flexibility, but your body is not “longer because of yoga. The “length” of a muscle is not going to change any more than the skeletal structure it’s attached to. As far as being leaner, yoga will contribute no more to being “lean” than any other physical activity using equivalent caloric expenditure. In other words, yoga will burn calories proportional to the energy expended in the class. Your best bet for overall calories expenditure over the long term is building muscle, because muscle causes the body to burn more calories 24/7 and not just during the physical activity itself. “
    • Women who lift weights will get bulky muscles. Women don’t have enough of the “male” hormone testosterone to develop large, bulky muscles, says Behar. Strength training will not cause women to build muscles, although steroids might. Behar sometimes hears the same things from men who state that “they don’t want to get too big”.  Well as any seasoned gym rat  will tell you, you can not get too big by accident. Putting on muscle takes dedication, hard work, and a plan.

    • Muscle weighs more than fat. “A pound of muscle weighs the same as a pound of fat,” according to Behar. “The difference is that muscle is much more dense than body fat. Therefore, a pound of muscle will take up much less room in your body than a pound of fat.”
    • No pain, no gain. It is important to know what is good pain and what is bad pain. Often beginners have not learned the difference here.   It’s OK to push yourself to fatigue, tax your heart, lungs, muscles, feel the burn,  —
      but be reasonable. Don’t push yourself so hard that you have to miss sessions, and even worse, possibly risk an injury.
    • There’s a secret diet or a secret workout out there to get you in shape quickly. There is no quick fix, says Behar. There are ways to train that can help maximize your time in the gym and the benefits you will drive from your workouts, but there is no quick fix. Slow and steady always wins the race. The most important tip Behar can give, “believe in yourself, believe in the process, stay the course, and you will look the best you
      ever looked before!”

    About Jeff Behar

    Jeff Behar

    Jeff Behar, MS, MBA

    Jeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, disease prevention, weight loss, nutrition, anti aging and alternative medicine. Jeff Behar’s work also often appears in several of the major health and fitness newsletters, health and fitness magazines, and on major health, fitness and weight loss websites. Jeff Behar is also the CEO of, and; two very popular health, fitness, nutrition and anti aging information sites.

    July 16, 2009 Posted by | Bodybuilding, Fitness, Health, Nutrition, Weight Training, Womens Fitness | , , , , , , , , | 2 Comments

    Bodybuilders Craig Titus and Kelly Ryan Murder Sentence Update

    Craig Titus and Kelly Ryan SentenceCraig Titus and Kelly Ryan took a plea bargain regarding the death of their former personal assistant Melissa James, 29, of Lambertville, N.J.

    The burnt corpse of Melissa James was discovered inside the trunk of Kelly Ryan’s Jaguar in the Vegas desert on On December 14, 2005.

    Craig Titus Sentencing

    Craig Titus, 44,  pleaded guilty on May 30, 2008 to second-degree murder, kidnapping and arson.  Craig Titus received a sentence of 21 to 51 years.

    In December 2008 Craig Titus made a request for a sentence reduction which District Judge Jackie Glass denied.

    Craig Titus is not  eligible for parole until at least  2026-12-23.

    Kelly Ryan Sentencing

    Kelly Ryan, 37,  pleaded guilty to arson and Nevada’s equivalent of no contest to battery with a deadly weapon. Kelly Ryan received a sentence of 6 to 26 years.

    Kelly Ryan is serving her sentence at Florence McLure Women’s Correctional Center in Nevada.

    Accomplice Anthony Gross Sentencing

    anthony_gross Murder

    In February, 2009 Anthony Gross pleaded guilty in the Melissa James murder case. Anthony Gross plead guilty to accessory to arson and accessory to commit first degree arson. Both are felony charges.


    July 15, 2009 Posted by | Bodybuilding | , , , , , | Leave a comment

    How to Avoid Food Poisoning at Summer BBQs

    If that second helping of grandma’s famous potato salad doesn’t tbarbecue_grilling_safetyaste as good as the first time around, you may want to move onto dessert or risk spending much of the evening in the bathroom. Unfortunately, food safety rules are often forgotten once the food hits the table.

    Unfortunately, food safety rules are often forgotten once the food hits the table. Cookouts don’t have to result in races to the bathroom, though, said Jeff Behar, a personal trainer and nutrition specialist based out of Los Angeles, CA.

    Behar suggests these tips for safe, healthy barbecue’s:

    • Wash your hands or use hand sanitizer after you’ve handled raw meat or food.
    • Avoid using the same plate for raw and cooked food.
    • NEVER place the grilled meat back on the dish or board on which the raw meat was placed, as this has blood and juices from the raw meat.
    • NEVER use knives or dishes that have been used for the raw meat for the grilled meat, too.
    • To prevent food borne illness, don’t use the same platter and utensils for raw and cooked meat and poultry. Harmful bacteria present in raw meat
      and poultry and their juices can contaminate safely cooked food.
    • Don’t put cooked food on the same platter that held raw meat or poultry. Any harmful bacteria present in the raw meat juices could contaminate
      safely cooked food. In hot weather (above 90F), food should never sit out for more than 1 hour.
    • Only use knives and cutting utensils for one thing, either for meat or for vegetables. Thereafter, the utensils should be thoroughly washed.
    • Clean the grill with hot soapy water before you use it. This prevents sticking, burning and any off-taste from built-up grease.
    • Use a separate brush one for marinating and another for basting cooked meat.


    July 15, 2009 Posted by | Health | , , , | Leave a comment

    Healthy Amazing Low Fat Salad Recipes

    Healthy Salads Healthy Salads

    According to a study conducted by the UCLA School of Public Health and Louisiana State University Health Sciences Center, less than 50% of the U.S. population meets the daily recommendation for vegetables necessary for healthy living. Americans do not get enough of the water-soluble vitamins of which salads are a rich source.

    The raw vegetables in salads also offer the added benefits of fiber for better
    digestion and antioxidants for boosting immunity. According to the nutrition study, those who eat salads and raw vegetables with salad dressing have considerably higher levels of vitamins C, E, B6, and folic acid — key nutrients in promoting a healthy immune system and reducing the risk of
    heart disease and other chronic diseases and conditions.

    For the recipes click here.

    July 15, 2009 Posted by | Health, Nutrition, Weight Loss | , , , , , , , , | Leave a comment

    Top Non Weighted Exercises for Developing a Strong Core

    Non-Weighted Core Exercises (exercises using only your bodabs_guyy weight) can be very effective for developing the core’s strength. Core muscle stabilizes the spine, pelvis, shoulder and provides a solid foundation for movement in the extremities. A strong core distributes the stresses of weight-bearing and protects the back, while a weak core is linked to low back pain, and muscle imbalance.

    Check out more about the core and which exercises are deemed the best for developing a strong core.


    July 14, 2009 Posted by | Fitness, Health, Weight Training | , , | 1 Comment

    Body Mass Index Just a Number

    In the 19th century, a Belgian statistician Adolphe Quetelet developbmi-comparisoned the Quetelet Index – what is now known
    as the Body Mass Index or BMI.

    Today, the Body Mass Index (BMI) is widely used as a measure of obesity.  The Body Mass Index (BMI) is is calculated by dividing your weight in kilogram by your height
    in meters square.


    July 14, 2009 Posted by | Health, Nutrition, Weight Loss | , , , , , , | Leave a comment

    Common Artificial Sweetener Linked to Brain Damage

    Excessive intake of aspartame may inhibit the ability of enaspartame_containing_productszymes in the brain to function normally, suggests a new review by scientists from the University of Pretoria and the University of Limpopo. This new aspartame study, published recently in the European Journal of Clinical Nutrition, indicated that high consumption of aspartame may lead to neurodegeneration resulting in increased risk to several serious health conditions.

    July 14, 2009 Posted by | Health, Nutrition | , , , , | Leave a comment

    Swearing Can Reduce Pain According to New Research

    Swearing (also known as cursing) can have a ‘pain-lessening effect,’ according to neold_woman_giving_the_fingerw Keele University’s School of Psychology study published in NeuroReport.

    “Swearing (AKA cursing)  has been around for centuries and is an almost universal human linguistic phenomenon” says Dr Richard Stephens. “Swearing (cursing) taps into
    emotional brain centres and appears to arise in the right brain, whereas most language production occurs in the left cerebral hemisphere of the brain. Our research shows one potential reason why swearing developed and why swearing (cursing) persists.”


    July 14, 2009 Posted by | Health | , , , | Leave a comment

    Slowing Aging Is the Key to Fighting Diseases

    A group of aging experts from the United States and the United Kingdom suggest that thman aginge best strategy for preventing and fighting a multitude of chronic diseases is to focus on slowing the biological processes of aging.

    “The traditional medical approach of attacking individual diseases —cancerheart disease, diabetes, Alzheimer’s disease, Parkinson’s disease — will soon become less effective if we do not determine how all of these diseases either interact or share common mechanisms with
    aging,” says S. Jay Olshansky, professor of epidemiology at the University of Illinois at Chicago School of Public Health and senior author of the commentary.

    Middle-aged and older people are most often impacted by simultaneous but independent medical conditions. A cure for any of the major fatal diseases would have only a marginal
    impact on life expectancy and the length of healthy life, Olshansky said.

    Continued here.

    July 13, 2009 Posted by | Health | , , , | Leave a comment

    Tracie Euker Wins Two Pro Cards

    About Tracie Euker

    Tracie Euker is a wife, mother to two boys under age 7, full-time Art Teacher and a figure/fit body competitor in the International Natural Body Building Federation (INBF) – all at the ripe young age of 41!

    How Tracie Euker came to be a bodybuilding and fitness competitor is quite a story.

    Growing up Tracie Euker was very shy. During her early school age years Tracie was known to be glued to the teachers lap. In her music class she would pretend to sing, too shy to let her voice be heard. As she matured gym class was a nightmare that grew worse as she got older. As gym activities went from individualized activities and exercises in elementary school to group sports for teams in secondary and high school,  Tracie was often picked close to last, damaging her self esteem and further reinforcing her shyness.

    Parental Intervention

    Hoping to bring me out of my shell Tracie Euker’s parents enrolled her in dance class one year. This was an activity that Tracie sound found that she enjoyed and an activity where Tracie could express her creativity.  Tracie was able to find comfort in that it was an individualized activity.

    Although Tracie enjoyed dancing she still could not rid her “shyness demons”.  After weeks of practice, Tracie found herself immobilized during dance recital time, self-forced to sit on the side lines while my parents watched everyone else’s child perform. Tracie just couldn’t bring herself to do it. When asked about this, Tracie still feels the pain, embarrassment and discomfort of the event as if it occurred yesterday.

    Tracie Euker’s Confidence Grows

    Eventually Tracie’ grew to be more confident. She found a passion in art and quickly excelled. Tracie also found that she really enjoyed working with children. After college Tracie became an art teacher, married and had my children. Madden is now 6 and Cameron is 4.

    Tracie Euker Catches the Fitness Bug

    Being an individual activity Tracie Euker caught the fitness bug when it was all the rage. Tracie Euker soon excelled here as well.

    Post Pregnancy Self Evaluation, Fitness Therapy

    A year after Cameron was born Tracie Euker recounts looking in the mirror and crying about how she looked on the outside and felt on the inside. Tracie was tired, out of shape, and wanted more for myself. Tracie Euker had a dream…a dream to look like the women she always admired in fitness magazines.

    The Dream Begins for Tracie Euker

    Fed up with the way she looked and felt after her pregnancy Tracie decided to spring into action and visit a local gym. She was tired sitting on the sidelines and admiring the physiques she desired that were in the magazines.

    Tracie walked into her local gym determined to make a change. The trainer asked her about her goals.  She told him she wanted some muscle like the girls in the magazines. After looking me up and down, he smiled and led her to the circuit training machines saying light reps for each body part three times a week should do wonders for me. Another example of another incompetent trainer, found in gyms across the world.Tracie quickly realized that this trainer either did not hear what she said, or clearly did not care or worse understand what she wanted to accomplish.

    The Fire Within Tracie Euker Begins

    Tracie decided to finally be a little more aggressive and seek out the knowledge she needed to obtain her dream.  Tracie was back to the gym the very next day watching and asking questions of everyone whose physique she admired. A year later Tracie Euker entered and won her first figure competition and she has been winning and placing ever since.

    Inspiration and Motivation through Perspiration and Pride

    According to Tracie what inspires her and motivates her to go the gym each day aside from the small posing suit and wanting to make her kids and family proud is the fact that the sport is an independent one. Something Euker can do on her own… all the hard work, effort and sacrifice she puts in is hers and hers alone. Tracie Euker knows she can make it or break it… and she chooses to make it!!  Being average is no longer an option.

    Tracie Euker’s Accomplishments

    Tracie Euker went from a shy, gal to a motivated and crowd pleasing woman on stage in a bikini!

    Tracie Euker began her INBF career in a June 2007 Figure Contest in New York City. Euker competed against five other athletes to earn the Overall First Place Novice Figure title.

    Back on Oct. 25, Tracie Euker competed in the INBF Figure Championships in Poughkeepsie. She earned first place the Masters figure and first place in the Figure short class.

    Following those first-place finishes, Tracie Euker, 41, competed in the INBF Amateur Worlds competition held on Nov. 8 in New York City. At that event, Euker placed fifth out of 15 competitors in the Figure short class and second place in a field of 10 competitors in Ms. Fit Body (a hybrid of Figure and Woman’s Body Building).

    Tracie Euker, who is 5-foot-4, explained that the Figure divisions are based on height, so she competes in the Figure short class. The woman who placed first in the Ms. Fit Body division was a professional. Tracie Euker was not too disappointed in placing second to a pro, noting that she was “more proud than anything else.”

    Tracie Euker Wins Her ProCard!

    Tracie Euker reaches another milestone in her fitness career: Euker earned her pro card on June 27, 2009 at the International Natural Bodybuilding and Fitness Federation (INBF) Northeast USA Figure Championship.

    Tracie Euker wowed the crowd and the changes taking first place in the Masters Figure category and grabbing first place in the Figure Open class, winning Pro Cards in both categories! Not too shabby for a 41 year old working mother of two from Poughkeepsie, NY.!!

    Tracie Grabs Cover of Parrillo Performance Press

    Tracie Euker Cover Model Parrillo Performance Press

    Tracie Euker

    More Tracie Euker Pictures


    July 13, 2009 Posted by | Bodybuilding, Fitness, Womens Fitness | Leave a comment

    Lynn Glenn, Writer, Trainer

    About Lynn Glenn

    lynn_glennLynn Glenn is a 61 year old natural athlete from southern California who started training at the ripe young age of 48. After catching the “bodybuilding bug”, Lynn became interested in living a healthy lifestyle and started writing about hot topics in the areas of health, fitness, bodybuilding, nutrition, personal training and disease prevention. Lynn Glenn’s dedication and success in the gym serves as a tremendous inspiration for many “mature” weightlifters trying to look better, feel better and beat father time! To check out Lynn’s latest articles click here.

    To contact Lynn regarding personal training, or product endorsements, click here or visit his personal page.

    July 13, 2009 Posted by | Bodybuilding, Fitness | , , | Leave a comment

    Yoga Expert

    Tonya is a certified yoga instructor trained and affiliated with the famous Yoga Institute of India; the oldest organized centre of Yoga in the world. Marie Jameson has practiced yoga, meditation and spiritual healing in over 20 countries across the world, training thousands in the art of yoga, meditation, reiki healing, active stretching and spiritual healing. Marie Jameson also holds a 2nd degree Reike certification from the Usui Shiki Ryoho System of Natural Healing.

    Tonya  is also certified BodyPump™ instructor in all aspects of BodyPump™ fitness and has taught BodyPump™ fitness in several fitness centers across the world.

    As a recognized expert in the theoretical, practical and educational aspects of yoga, reiki healing, spirituality and meditation, Tonya has published more than 100 articles in the area of yoga, reiki healing, spirituality and meditation. Tonya’s training and publications have helped thousands achieve a more balanced, harmonious and integrated life.

    Classes Taught

    Tonya is available for:

    • In Home Personalized Yoga Instruction (Beginner, Intermediate and Advanced)
    • Introduction to Yoga Group Classes
    • Onsite Personalized 1 on 1 Yoga classes
    • Children’s Yoga Classes
    • Couples Yoga Classes
    • Onsite Corporate Wellness classes
    • Reiki Healing Classes
    • Reiki Healing Instructor Classes
    • Onsite or in home personal training
    • Onsite/on location BodyPump™ classes
    • Active Stretching Classes (increase flexibility and reduce chances of injury)
    • Custom diet and weight loss programs
    • Disease Symptom Reduction Classes
    • In Home or Onsite (Individual or group) Meditation Classes
    • Pre-natal for Health (eases pregnancy symptoms and helps with healthy birthing)

    July 13, 2009 Posted by | Fitness, Health | , , , | Leave a comment

    How to Get Big Biceps

    Many people go to the gym because they dream of having a physique others will envy. Topping the list of bicepsbodyparts that men like to improve are the biceps, otherwise know as “the Guns”

    The key to building big full biceps is to incorporate bicep exercises that work all parts of the biceps in an effective manner. This means maximum bicep growth in the shortest amount of time. The following biceps exercises are some of the most effective bicep exercises for building large massive biceps.

    Best Biceps Exercises

    Although cables and machines can work the biceps, there are better bicep exercises that are more effective in building bicep mass and strength quickly. The following bicep exercises are considered to be a must in anyone’s bicep workout who is looking to develop big, shirt busting biceps.

    Standing Bicep Barbell Curls

    Given the main role of the biceps is elbow flexion, the logical movement for stimulating the barbell_bicep_curlmost amount of muscle in this region is the curl. The most basic of all the bicep curling movements is the Standing Barbell Curl, universally known as the greatest biceps exercise ever and leads the list of Top Best Biceps Exercises.

    The main part of the bicep muscle targeted while performing Standing Barbell Curls is the Biceps Brachii and with Secondary muscles (Synergist/Stabilizers) Brachialis, Brachioradialis, Deltoid Anterior, Trapezius Upper and Middle, Levator Scapulae and Wrist Flexors.

    To Perform Standing Barbell Curls:

    • Hold the bar with a shoulder-width grip, with arms straight towards the floor and elbows locked an inch from your sides.
    • Curl the weight towards the chest, while keeping the elbows and back fixed.
    • Pause briefly and squeeze the bicep at the top.
    • Resist weight as you slowly lower the bicep back to starting position for a full stretch.
    • Repeat

    Tips: Do not lift excess weight and use momentum to swing the barbell up. Use a lighter weight and keep the bicep curl movement slow and controlled.  It is important that you do not curl the weight to high that the tension leaves your biceps. For variety you can use different types of barbells (i.e. an EZ curl bar) to work the bicep muscles at different angles.

    For the rest of this article click here.

    Additional Training Articles

    For more great bodybuilding and fitness articles check out this page.

    July 13, 2009 Posted by | Bodybuilding, Fitness, Weight Training | , , , , , , , , | 1 Comment