HEALTH AND FITNESS

  6 tips for Beginners Fitness    Having a fit body (however defined) requires a lot of time, dedication and commitment but the process starts with small steps. As someone who’s a few months into my fitness journey, taking beginners steps has been the key to my success. Set an attainable goal. –  Don’t plan on running a 5k the first week if you’ve never ran a race before.  Working towards a goal will motivate you throughout the workout. Create a workout schedule.  – Mix it up throughout the week with different workouts! Seeing a schedule on a calendar reduces the chance of skipping out on a workout. Workout with a buddy. –  It can be hard to find the energy to go to the gym after a long work day. Working out with a buddy can help you stay on track for the workout. Set your own pace. –  There’s always that one person running like a gazelle at top speed on the treadmill.  There’s no need to be that person...

       MEAL PREP FOR BEGINNERS The best thing about starting a healthy lifestyle is discovering healthy food!  Learning how to meal prep and how it helps fuel your body reach its peak performance, is exhilarating.  It’s almost like a light bulb goes off once the realization that food is fuel for the body, kicks in.  We’ve all seen the pictures of the experts setting out a 7 day meal plan, but those pictures show a progress shown over time. Getting to a level of expertise in meal prepping takes time, but the best place to start is the beginning. Just like exercising, small baby steps can be taken to ease into meal prep.  Trying to wipe up a 7 day meal plan can get overwhelming fast and cause discouragement, which isn’t the goal.  The best suggestions are to start with small changes and build up over time. 5 best ways to start with meal prep Cut out sugar and processed foods – Depending on your eating habits, cutting out one sugar...

The 6 Best Abs Exercises for Fast Results And A Workout You Can Do From The Comfort Of Your Own Home This is a quick ab workout that totally toasts your core! Focus on the correct form above all else. Rest if you need to if fatigued muscles begin to compromise your form, but then get right back into it. This incorporates mostly bodyweight moves, so it’s the perfect workout to do at home, on holiday, or anywhere where you don’t have access to gym equipment. Who doesn’t love to throw a little more ab work on to their daily routine? Whether you are buying into society’s somewhat misplaced obsession with six-pack abs or you are just trying to get your core stronger, to protect your back, improve trunk stability, and move to more advanced exercises. This quick core routine will hit your abdominals, lower back, obliques as well as a whole host of smaller muscles that you probably won’t recognize. This routine does not have a warm-up or cool-down included with it so it ...

       20 Foods That Boost Testosterone Naturally I’m often asked what’s the best way to increase testosterone, and usually, the answer is pretty simple. Get more sleep. Lose weight. Lift heavy. Avoid certain foods. And reduce stress. One thing I don’t mention very often is the importance of a healthy diet. Not only is a healthy diet important for producing increased testosterone levels, but there are numerous other benefits. I’ve put together this list of 20  foods that increase testosteron e. Fruits / Veggies 1.) Kiwi Native to north-central and eastern China, Kiwifruit is rich in Vitamin C and E, and a good source of dietary fiber. Studies on Vitamin C have shown to preserve testosterone concentrations, as well as reducing levels of circulating cortisol. What does this mean for you? Well, increased levels of cortisol are released in the adrenal glands during instances of stress. Because testosterone is released in t...