Wednesday, November 4, 2020
Wednesday, October 28, 2020
Tuesday, October 27, 2020
Sunday, September 29, 2019
Whey Protein
GOLD STANDARD 100% WHEY BLEND – 24g blended protein consisting of whey protein isolate, whey protein concentrate, and whey peptides to support lean muscle mass – they don’t call it the GOLD STANDARD of quality for nothing
OVER 5G OF BCAAS – help build lean and strong muscles with naturally occurring BCAAs
3-4G CARBS, 1-3G SUGAR, AND 1-1.5G FAT, GLUTEN FREE, No Sucralose in Double Rich Chocolate Flavor
INSTANTIZED – improves mixability to prevent lumps and clumps
BANNED SUBSTANCE TESTED – highest quality control measures so you feel comfortable and safe consuming the product
4 SIZES TO CHOOSE FROM – 1, 2, 5, and 10-pound options available
OVER 20 DECADENT FLAVORS TO CHOOSE FROM
ANY-TIME FORMULA – great before or after exercise, between meals, with a meal, or any time of day where you need extra protein in your nutrition
Saturday, September 28, 2019
Super Greens Powder Premium Superfood
NutraChamps
Made in USA
★ OVER 40 NOURISHING NUTRIENTS - Loaded with organic ingredients, Super Greens is truly so much more than a basic “greens powder”. As if it's Organic Greens Blend wasn’t enough, you get a huge antioxidant blend of fruits & veggies to top it off. Last & certainly not least, key enzyme & probiotic blends deliver digestive support to ensure you’re giving your gut what it needs to absorb all of this goodness & keep you feeling amazing.
★ CLEAN & NATURAL BOOST - Super Greens hydrates and revitalizes your body with a natural boost of 40 wholesome, nutrient-rich superfoods that can be absorbed by the body quickly and easily. Perfect for clean energy on the go, getting your daily dose of greens just got easier (and a heck of a lot tastier).
★ TRULY DELICIOUS TASTE - Your daily dose of greens shouldn’t only offer amazing benefits, it should taste amazing too. Tired of that dirt-like grassy taste? After one meticulous year in the making, we’re proud to finally bring you a premium greens powder that is both delicious AND nutritious. We took our time to get our formula right, and Super Greens packs a delicious punch that you’ll actually enjoy. Trust us, you’ll love it!
★ SIMPLY SCOOP, STIR, & SAVOR - There’s no denying that juicing is rewarding - but boy can it be a real hassle... and talk about a cleanup! With Super Greens , you’ll enjoy all the same benefits of fresh greens, veggies, fruits, antioxidants, and more - without any of the shopping, blending, or kitchen mess. Just one scoop, quick stir, and you’ll be off to the races - You can thank us later!
Sunday, December 25, 2016
HOME WORKOUT/NO-EQUIPMENT HOME WORKOUT
Now for the real solution: a 20-minute workout you can do at home. No commute to the
health club, no traffic, no packing the gym bag, no waiting for the power rack to open up. Below is a great, quick workout you can do at home (or in a hotel room if you’re on the road) that focuses on the legs, chest and abs. It requires no equipment and, if done with purpose, is intense enough to give you a great pump and shock your system something fierce. Give it a try next time you’re trapped at home and have the training itch.
SHORT CIRCUIT
Perform the following exercises as a circuit, doing one set of each with minimal rest between exercises.
If you’re unable to reach the prescribed number of reps in a given set, rest-pause until you reach the rep count. (Rest-pause is where, when reaching failure during a given set, you rest anywhere from 10-30 seconds and continue repping out.)
WATCH: WORKOUTS YOU’VE NEVER TRIE
After each circuit, rest 2 minutes. Repeat the circuit 3-4 times, or however many times you can in 20 minutes.
| MUSCLE GROUP | EXERCISE | REPS |
|---|---|---|
| Legs | Bodyweight Squat | 20 |
| Chest/Delts | Incline Push-Up* | 20 |
| Abs | Hip Thrust | 20 |
| Legs | Walking Lunge | 20 total (10 per leg) |
| Chest/Delts | Standard Push-Up | 20 |
| Abs | Crunch | 25 |
Thursday, June 23, 2016
In order to not forget Here is Palestine
This project is an educational and cultural website, it will contain a map of Palestine prior to the Israeli Occupation, and this map will include a three-dimensional illustrations about Palestinian cities and villages with a brief summary of each, the summary will include the old name of each city which the Israeli occupation has changed, also will contain the most important religious, cultural, tourist and historical monuments which will be documented with photos.
This website will be displayed in several languages, to convey the Palestinian issue for all people everywhere, especially after suffering of marginalization for long time.
To create this project we need:
* A programmer, a web designer, database designer.
* Translators.
* To book domain and hosting for the website.
* Researchers and data entries.
* Funded advertisements.
* Supervisors and developers for the website.
Saturday, February 20, 2016
New study finds little benefit to using the tool when it comes to preferential loading 2016
While some gym-goers may perform their sets in front of a mirror to monitor their positioning (or to nab a good selfie), a new study by the Rehabilitation Institute of Chicago claims there's at least one thing mirrors aren't helpful for: avoiding preferential loading (when you put more weight on one leg over the other).
According to a press release, lead Investigator of the study, Monica Rho, MD said, “The goal of most people who perform double leg squats as part of their exercise routine is to make sure their weight is evenly distributed on each leg. Everyone tries to achieve symmetry because they want to work out each leg equally during the squat. However, there is no data out there that demonstrates whether or not a mirror helps the loading symmetry of a squat, and this study was designed to answer that question."
Research was conducted on five men and women between the ages of 18 and 50, who had never undergone hip or pelvic fracture surgery and weren’t currently experiencing lower back pain or hip pain, hip osteoarthritis, or impaired balance. They were asked to stand with their feet on two different force plates, which allowed researchers to determine how much force each person put on their legs during squats.
The participants performed a series of double legged squats: five in 'fixed' position with their feet forward at a fixed distance; five in 'mixed' position with their feet at a fixed distance but in a self-selected position; and five in 'self-selected' position with their feet at a self-selected distance and position. Half began their workout by using the mirror while the other half didn’t, and then they switched.
The results showed that when the participants stood with their feet forward at a fixed distance and squatted in front of a mirror, they tended to shift .56 percent more of their body weight to their dominant leg. When they performed the same workout without a mirror, they shifted one percent more of their body weight to their dominant leg. When given the option to choose their own starting foot position to squat, the participants tended to shift .82 percent of their body weight towards their non-dominant leg with a mirror and .74 percent without—a difference that also proved statistically insignificant. These small differences in percentage, the study authors say, ultimately prove there is “no difference between squatting with or without a mirror.”
Alas, "Our findings indicate that, when it comes to equal weight distribution and symmetry of loading each leg during a squat, the mirror doesn't seem to make a difference," Dr. Rho stated. However, she acknowledged that the study didn’t specify whether doing squats in front of a mirror allows for better form to avoid injury. So, “it is still possible that squatting in front of a mirror is better for people who have difficulty in maintaining good form during their squat,” Rho explained. (You can also still use a mirror for your gym selfies, if you're so inclined, although the study does not explicitly state this.)
As for next steps, Rho suggests it would be beneficial to test a larger population to see if the use of a mirror affects the proper knee-over-ankle positioning during the exercise
Thursday, November 5, 2015
The Best Bodyweight Exercises
Although we’ve talked about some pretty advanced exercises, it’s important that you master the basics first.
The most important closed kinetic chain bodyweight exercises you need to learn are the squat, pull/chin-up and push-up.
They are the most important because, in combination, they provide a full-body workout, and each of them can be progressed easily. Working towards the the most advanced variations of these exercises is extremely tough and enable you to keep building muscle without weights for years to come.
Squats
Squats are thought to be one of the best exercises you can possibly do. It’s easy to use progressions to make them harder as time goes by, but you should start by perfecting your form. Here’s how:
- To start, stand with your feet shoulder-width apart and put your arms out straight in front of you or behind your head.
- Begin the descent by pushing your hips back and bending at the knees.
- Look straight ahead and keep your chest up to ensure your back remains in a flat, neutral position. Your back should remain in this neutral position throughout the movement.
- Squat down as low as you can whilst keeping your back straight, and then explode back up to the starting position by driving through your heels.
- Your weight should be on your heels throughout the entire exercise.
Pull-Ups and Chin-Ups
Pull-ups and chin-ups are amongst the most important exercises to both novice and advanced athletes alike – which is why it sometimes referred to as ‘the upper body squat’.
Before we go on, it’s important to distinguish between a pull-up and a chin-up:
- Pull-ups are performed with your palms facing away from you.
- Chin-ups are performed with your palms facing you.
Both pull-ups and chin-ups work the back and arms, but chin-ups place slightly more stress on the biceps and are easier than pull-ups. Here are some pointers on form:
- The movement begins from a dead hang. This means your arms should be fully extended, hands about shoulder width apart, chest up, and your shoulders back and tight.
- Pull yourself up toward the bar, clearing the bar with your chin.
- Lower yourself in a controlled motion, and repeat the process.
If you find yourself unable to perform a single pull or chin-up, work on performing negatives. To perform a negative, jump above the bar and try to lower yourself slowly and in control until you’re at the bottom of the movement. This is a great way to build some strength that will prepare you for the real deal.
Push-Ups
Push ups engage your chest, shoulders, triceps, and core for a complete pushing exercise, and there’s a tonne of different variations to satisfy the beginner to the advanced athlete. They’re kind of a big deal.
To perform a basic push- up:
- Place you hands on the ground slightly wider than shoulder width.
- Lower yourself until your chest almost touches the floor.
- Ensure you keep your body in a straight line throughout the movement by squeezing your glutes and bracing your abs as if somebody was going to punch you in the stomach.
- Keep your elbows close to your body.
If you can’t do a regular push-up don’t panic. It’s easy to work up to push-ups by starting on an incline or a wall. The technique is exactly the same as above, only you’re more upright.
Once you can perform the basic push-up you can progress to diamond push-ups and eventually one-armed push-ups.
Monday, November 2, 2015
10-minute home cardio workout
10-Minute Workout
If you want to melt excess holiday calories faster than snow, try this pumped-up cardio routine developed by Keli Roberts, creator of 10-Minute Cardio Kick Box. You'll burn 150 calories in just 10 minutes.
Jump Rope
Begin by taking two jumps for each turn; land softly on balls of feet.
Squat-Thrust Push-Up
Stand with feet shoulder-width apart, arms by sides. Squat down, bringing hands to floor outside your feet. Jump legs back into a plank pose. Do one push-up. Hop feet to the inside of hands, then jump up, reaching fingertips toward the ceiling. Repeat
Jump Rope
Do one jump per turn.
Squat-Thrust Push-Up with Side-Plank
Repeat minute 2 to 3, but after completing push-up, shift weight onto your right hand and the outside of your right foot. Rotate body to the right, extending left arm toward ceiling; keep hips lifted. Rotate back to center and repeat on opposite side. Hop feet back to start and jump up; repeat.
Squat-Thrust Push-Up with Leg Lifts
Jump Rope
Do one jump per turn.
Squat-Thrust Push-Up with Leg Lifts
Repeat minute 2 to 3. After completing push-up, lift left toes about 12 inches. Lower and repeat with right. Hop back to start, jump up, and repeat.
Squat-Thrust Push-Up with Mountain Climbers
Jump Rope
Do one jump per turn.
Squat-Thrust Push-Up with Mountain Climbers
Repeat minute 2 to 3. After completing the push-up, hop right foot to the floor just underneath hips. Quickly hop right foot back, extending leg behind you, while bringing left foot forward. Complete 5 hops on each leg, alternating sides. Hop feet back to start, jump up, and repeat.
Jump Rope
Do one jump per turn.
Saturday, October 31, 2015
Foods to Eat for Energy
Many of these food choices are healthy and will provide energy because according to the study they contain an excellent source of vitamins, minerals, fiber and antioxidants, while being low in calories. Try these energy boosters on the run, inside a recipe, for a snack, or in a meal.If you have to drag yourself with the day, it’s easy to think popping a supplement or chugging an energy drink might help recharge your battery. Not so fast. All-day energy doesn’t originate from a pill or a concoction inside a can. It comes from real food, that is packed with nature’s secret stash of natural revitalizers such as complex carbs, protein, and fiber. All foods and most drinks contain calories which we are able to use as an energy source. The nutrients that provide us with energy are carbohydrates, fats, protein and alcohol.
Red Beans
Small and dark red beans are low in fat, high in protein and fiber that will leave you feeling full and energized. A good source of iron, magnesium, phosphorus, potassium, copper and thiamin red beans also contain phytonutrients.
Bananas
Since they’re composed mostly of sugars (glucose, fructose and sucrose) and fiber, bananas really are a foolproof energy food. Top them with peanut or almond butter for any well-rounded snack, or slice one into your morning cereal for an extra boost that will keep you going until lunchtime.
Salmon
Salmon is low in saturated fats and cholesterol and is a good source of protein. Most importantly though salmon is definitely an excellent source of omega-3 fatty acids. Omega-3s are a type of fat which makes your blood less likely to form clots and could also protect against irregular heartbeats, decrease triglyceride levels, decrease the growth of artery-clogging plaques, lower blood pressure and prevent stroke.
Beans
Lean protein, iron, B-vitamins and amino acids make beans a clear go-to for energy, but another big benefit originates from their fiber content. Fiber slows digestion, giving your body a longer-term source of energy.
Brown Rice
Rich in manganese, the mineral that helps produce energy from protein and carbs, it can help you maintain high energy all day. A versatile ingredient, brown rice can be served like a side dish with your favorite lean proteins (together with nutrient-packed veggies!) for a powerhouse your meal.
Sweet Potato
With only 54 calories in one small sweet potato, this delicious food is fat-free and low in calories. Additionally, the deep orange-yellow color of sweet potatoes means that they’re high in the antioxidant beta carotene. Energy food sources of beta carotene, that are converted to vitamin A in your body, might help slow the aging process and prevent some cancers. Sweet potatoes are also good sources of fiber, vitamins B-6, C and E, fol-ate and potassium.
Yogurt
Having a rainbow of flavors to choose from, yogurt is really a healthy breakfast or snack option when you’re on a tight schedule. Rich in magnesium, which is crucial for that release of energy, yogurt also adds a dose of calcium to your diet. Enjoy it post-workout to help replenish your glycogen sources.
Almonds
Almonds, like many nuts, are one of the best plant sources of protein. Protein will help regulate your blood sugar and keep your energy level stable through the day. Almonds are also good for your heart simply because they contain monounsaturated fat which may help lower blood cholesterol levels. Along with protein, almonds contain fiber, riboflavin, magnesium, iron and calcium.
Apples
Fiber will help satisfy your appetite and provide you with a quick energy supply by making you are feeling full. Apples contain pectin, a soluble fiber that may lower blood cholesterol and glucose levels. Antioxidants, like vitamin C, will help protect your body’s cells from damage and fresh apples are an excellent source of vitamin C. Vitamin C also helps make up the connective tissue collagen, keeps your capillaries and blood vessels healthy, and helps with the absorption of iron.
Carrots
Carrots are high in fiber, so that they are a great crunchy way to take the edge off hunger, while providing some good nutrition. They contain high amounts of Vitamin A, in the form of Beta-Carotene, which is good for that eye sight. Since they are a veggie which mixes well with most other foods, they are great to snack on through the day.
Blueberries
Blueberries have been shown to improve short-term memory and promote healthy aging. Blueberries will also be a low-calorie source of fiber and vitamin C. Just 1 cup of fresh blueberries has 84 calories, 3.6 grams of fiber and 14 mg of vitamin C.
Broccoli
Broccoli is another great source of the antioxidants vitamins A and C to safeguard your cells from damage. It’s also a good source of calcium, potassium, folate and fiber. Many of these will leave you with energy and a powerful immune system.
Lemon Water
It may sounds simple, but sipping water with lemon (cold or hot) may provide energy. One of the biggest forms of fatigue is dehydration, so be sure to sip up! Lemon gives an additional boost of vitamins and enzymes. Be sure to start your day having a cup of hot water with lemon.
Benefits of Walking
Walking is easy to do and offers many benefits.
1. Walking improves circulation. It also wards off heart disease, brings up the heart rate, lowers blood pressure and strengthens the heart
2. Walking shores up your bones. It can stop the loss of bone mass for those with osteoporosis, study of post-menopausal women found that 30 minutes of walking each day reduced their risk of hip fractures by 40 percent.
3. Walking leads to a longer life
4. Walking lightens mood. A study showed that the more steps people took during the day, the better their moods were. Why? Walking releases natural painkilling endorphins to the body – one of the emotional benefits of exercise.
5. Walking can lead to weight loss. A brisk 30-minute walk burns 200 calories. Over time, calories burned can lead to pounds dropped.
6. Walking strengthens muscles. It tones your leg and abdominal muscles – and even arm muscles if you pump them as you walk. This increases your range of motion, shifting the pressure and weight from your joints and muscles – which are meant to handle weight – helping to lessen arthritis pain
7. Walking improves sleep.
8. Walking improves your breath. When walking, your breathing rate increases, causing oxygen to travel faster through bloodstream, helping to eliminate waste products and improve your energy level and the ability to heal.
Tuesday, October 27, 2015
Monday, October 26, 2015
You only live one life.
In the world of fitness, you may have noticed three main types of people:
1. The Wishers
They do the bare minimum in their workouts by exercising a few days per week (or not at all), give mild effort during the workouts, complain about life and have an excuse for everything.
2. The Wonderers
They consistently work out multiple days per week where some days are better than others. However when it comes to life outside of the gym, they eat horribly and drink lots of alcohol. They wonder why they don’t get results.
3. The Winners
They are extremely busy but still find time for daily exercise and make every workout count. They eat clean, drink in moderation (or not at all), get sufficient amounts of sleep, make no excuses and experience the best results--not just in the gym but in life. They get that "good enough" is not enough and if they want maximum results, then maximum effort needs to follow and they apply that mindset to their health and fitness and every other aspect in their lives.
Condition yourself to make a habit out of giving your all every day and not just what you perceive as your all. If you want to see your health and fitness and the rest of your life improve, then give your absolute all and then a little more. At that point, it is guaranteed the things around you will begin to change. Your thought process will change and you will begin to demand excellence from yourself.
You only live one life. Make it count.
No more excuses and no more regrets. Don’t start tomorrow. Start today and make the rest of your life, the best of your life.
Daily Workout
Perform each movement for a total of 4 minutes, alternating between 20 seconds of all-out effort and 10 seconds of rest. The total length of the workout is 12 minutes.
Stance: Lying on the ground with palms flat on the ground next to body. Heels on the ground with toes together and pointed.
LEG RAISEs , DIP, TUCK JUMP
HOW TO DO LEG RAISES
Stance: Lying on the ground with palms flat on the ground next to body. Heels on the ground with toes together and pointed.
- Athlete squeezes through their gluts and core to raise their legs to a 90 degree angle.
- Athlete keeps feet together and toes pointed throughout the movement, and keeps their legs as straight as possible.
- Athlete lowers feet back to the ground in a controlled manner.
HOW TO DO A DIP
Stance: Face away from the box/bench/object with palms on the box, arms straight, and heels on the ground.- Lower body until arms are bent at 90 degrees, keeping torso as vertical as possible throughout.
- Press back up until arms are straight.
HOW TO DO A TUCK JUMP
Stance: Standing with feet under hips.- Jump up bringing your knees as high as you can.
- Land softly with feet under hips.
The Five Weight-Loss Foods You Need
WILD SEAFOOD
Doubling your protein consumption might help you lose weight, and if you're not a lover of poultry, beef, or pork, it can be tough to hit that sky-high number every day. Eating a diet loaded with seafood can help you get more low-calorie and lean protein into your life that can support your weight-loss goals and keep you satisfied. If you don't have fresh, wild-caught fish and seafood available locally, frozen fish is your best bet. Keep protein-rich shrimp or fish fillets ready to go.
EDAMAME
Just half a cup of edamame is 95 calories but contains over eight grams of plant-based protein. Keeping a box of these frozen baby soy beans ensures that you always have a healthy protein source ready to go. These are tasty on their own as a light snack, but they can easily be tossed into soups, salads, or stir-fries to bump up the nutritional value of any thrown-together meal.
MIXED BERRIES
I always have a big bag of organic mixed berries tucked into my freezer. They are the perfect starter to any smoothie or smoothie bowl (pictured) and are chock-full of healthy antioxidants and nutrients that support weight loss. If you don't want to buy a bag, here's everything you need to know about freezing berries when they're fresh.
HOMEMADE BROTH
One of the amino acids found in bone broth that keeps your immunity boosted and your gut healed has also been linked to supporting weight loss and enhancing glucose metabolism in women. Once you slow-cook a batch, keep frozen mason jars of this magic elixir ready to go. This way you'll always have broth available when you need it.
MIXED VEGGIES
If you only keep one frozen food in the freezer, make it a bag of mixed veggies. You can easily defrost and add fiber-rich vegetables to any meal. Make sure you buy a high-quality variety that you'll actually eat and enjoy.
