"White Foods" - Friend or Foe for a Lean-Body?

I'd like to start a little discussion today about carbohydrates... and in particular, "white foods" as well as potatoes. One reason I wanted to mention this is because so many health and fitness professionals trash talk potatoes about being a bad carbohydrate choice because of the high glycemic index. Some even say such ridiculous things as "avoid any and all white carbohydrates". Ok, now while I certainly agree that white bread and refined white sugar are two of the worst things we can be feeding our bodies, I definately don't agree with av

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10 Exercises For People Too Busy To Exercise

As you begin to explore all the possibilities associated with enhancing your mind, body, and overall lifestyle - increasing the amount of exercise you receive on a daily basis is a must! Not only does exercise release completely harmless chemicals into your system, but you're also able to maintain your body weight, sculpt those abs you've always wanted, or shed the extra 'Christmas cookie' pounds. Howev

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Toning, Light Weights, & High Reps

I guess you could say it is my mission to show people the value of intense strength training for fat loss. Every month more research comes out to support intense training over slow cardio, and light weights. And each week, in real-life, more and more men and women (yes, women too!) see the benefits of pushing themselves with strength training. The evidence from research and real-life continues to p

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5 Common Ab Myths

Ab exercises aren't the only thing you have to do in order to get your 6-pack. You also have to work hard on your diet as well, sticking to a fat-burning, muscle-building diet all year round. Here's a list of 5 common myths about abs. Myth 1) You don't need to watch what you eat Diet is first and foremost the key factor when trying to get 6-pack abs. Plan your nutrition in advance, to avoid dietar

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To Getting A Six-Pack

  Abdominals Are A Muscle, Too! You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar? The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention

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The Cardio

I've been meaning to write this email for a long time. Today I'm going to give you the story of how I solved the problem of getting an efficient and effective fat loss program finished in 45 minutes. Essentially, how I invented Turbulence Training. And then I'll end with a sample TT workout for you... But first, let's take a trip down memory lane to the winter of 98-99. I was but a lowly grad student, study

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How Much Sleep Do You Need?

  We sleep for about a third of our day, and whether you love catching those z's or you wish that you didn't have to bother with it, you can't deny that we need it. Sleep gives your bodies a chance to heal and rest, and though the necessity for sleep still isn't fully explained, it is abundantly clear that without it, many problems start mounting up. If you live a busy life, there is a good chance that

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Manage Stress

Stress can do a lot of things to a person. The one thing that it should never be allowed to do though is control a person's life. Most people who are unable to handle the stress associated with everyday life tend to find themselves avoiding the things that at one point made them happy. You do not have to completely change the way you live in order to reduce or eliminate stress from your life, but it is important for any individual trying to han

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Between Exercise and Youth

Many people often wonder how exercise, something that can feel tiring and essentially involves the hard use of your body, can possibly help you look and feel younger. If you are a little bit reluctant to get involved in an exercise regimen because you think it will leave you feeling more tired than before, take a look at some of the results from a study that was conducted over a span of thirty years. The Origina

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10 Steps to Help You Get a Great Night's Sleep

1. Make a list of what you need to do the next day, write it all down and keep that paper and pen near your bedside in case you think of anything else you need to do. When you write things down your giving your brain the signal that it no longer needs to think about those tasks. 2. Don't watch television or listen to the radio (especially the news) before retiring for the night - and certainly do not fall asleep with the TV or radio on. 3. Re

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Back Pain

It's getting to be so bad that by Monday afternoon, you're already tired of being at the office. You're not even thinking as far ahead as Friday. Just getting to hump day is going to be challenge enough. In reality, it's not the folks you work with who are getting you down - they're tolerable, mostly, although there is that one guy in accounting. Where do they find these people? It's not even your boss, who, if he knew even half as much as yo

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Improve Your Memory

The investigators said they hope that these findings will help guide the care of patients with chronic pain and encourage the development of skills to offset memory problems. Here are a few quick tips to improve your memory: Read out loud If you want to remember something, saying the words out loud will help burn the information into your brain. If you can turn it into a rhyme, even better. Write things down Mental clutter makes it hard to r

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Lower Back Pain

Each year millions of people struggle with lower back pain and unfortunately, many of them unnecessarily. The reason is most of the treatments that patients with back pain receive only address the symptoms. And while treating the symptoms can provide some pain relief, it is often only temporary. If you want to get lasting relief, you have to look deeper than just the symptom or even the condition. The two words that are keeping you in pain I

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Degenerative Disc Disease

Degenerative disc disease is not actually a disease at all. It's a term that describes the natural changes the spinal discs undergo as a person ages. Degenerative disc disease usually occurs in the lower back and the neck, though it can take place anywhere along the spine. As a disc degenerates, it may put pressure on the spinal cord and nerves, which often leads to pain and may affect nerve function. While everyone will experience these change

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Scoliosis

What is it? Scoliosis is a lateral, or sideways, curvature of the spine, which in its normal state should be a straight vertical line when viewed from the front or back. Viewed from the side, a normal spine curves slightly backward to produce a mild degree of roundness in the upper back area and slightly inward curve in the lower back. When a person with scoliosis is viewed from the front or back, the spine appears to be curved to either side

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Enhance Your Health & Metabolism

You cannot expect to improve your metabolism, lose weight permanently, or drastically increase your metabolism without first cleaning out all of the built up “sludge” that may have accumulated inside your eliminatory system/colon. Skipping this step will make the weight loss/fat loss process far harder, and it will create a destiny for you of achieving only temporary results. There are 3 initial steps to take for your cleanse to be most effective: 1st…Decide how long you want your cleanse to last. I usually recommend to my personal clients

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Low Carb Diets

There is no denying the fact that obesity is a problem in this country. Take a look down any street, in any office, in classrooms at school and you will see just how big of an issue weight is. This is part of the reason as to why there are so many diets on the market. It seems that everyone that has ever lost weight thinks they should write and book and promote a product or certain eating strategy. Many of

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Seven Mistakes to Lose Fat

1. They fail to consider the consequences of their actions. Alwyn Cosgrove (one of the top trainers in the business) once told me, "I get my clients to think, "Will this help me or not? Is this a positive step or not?" If you can see that every action that you take is either helping you lose fat or stopping you from losing fat, then you will start to make better choices. So remember that everything you put in your mouth is either for or again

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Gain Muscle and Lose Fat

Are you ready for my famous "gain muscle or lose fat" chart? I know this is going to make a few people mad, but it's the truth about whether a guy should lose fat or gain muscle. If he doesn't stick to my recommendations, he won't get the ripped abs and muscles he wants. I often get scrawny guys asking me how to lose fat, when they have no muscle underneath the fat...they think they will look good if they "

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Addicted to Painkillers

Each year, more than 2 million Americans are given powerful prescription painkillers that contain opiods (sometimes called narcotics) for the relief of pain and discomfort brought on by injury, surgery, menstrual cramps, and even headaches. But a growing number of people taking these medications are becoming addicted to them. And it's not hard to understand why. Drugs such as Vicodin, Percocet, and Methadone block pain all the way from the ner

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13 Healthy Habits to Improve Your Life: No.13

Healthy Habit No. 13: PlanThere is, perhaps, no better word in the English language to better illustrate how you can incorporate healthy habits into your everyday life."A little planning goes a long way," says Johnson. "Eating healthy never happens by accident."For the most part, neither do good fitness, skin protection, healthy teeth, weight loss, and social ties. Many of these habits take effort that need to be scheduled into busy lives.To eat

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13 Healthy Habits to Improve Your Life: No.12

Healthy Habit No. 12: Take a Daily WalkWe already mentioned the merits of exercise in habit No. 5. Now, here's a tip on how to incorporate physical activity into your daily life: WALK.We're not talking about taking the time out of your busy schedule to work out -- that's important, too -- but infusing life- and limb-saving movement into your waking hours."Just move. Pace during phone calls, while you're brushing your teeth, while watching

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13 Healthy Habits to Improve Your Life: No.11

Healthy Habit No. 11: Drink Tea"Decaffeinated tea is better," says Fleming, noting that the caffeinated variety can be dehydrating, and sugary drinks can lead to weight gain.There is some evidence that tea may help in improving memory, and preventing cavities, cancer, and heart disease. Fleming says, though, that the overall research is still inconclusive."There may well be some beneficial effects of tea, particularly the potential antioxidant e

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13 Healthy Habits to Improve Your Life: No.10

Healthy Habit No. 10: Drink Water and Eat DairyWater and milk are essential fluids for good health, but they can also help with shedding pounds.The body needs water to keep properly hydrated and individuals vary widely in how much water they need. Joints need it to stay in motion, and vital organs such as the heart, brain, kidney, and liver need it to work properly.If you don't get enough water, the body goes into emergency mode, and clings to e

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13 Healthy Habits to Improve Your Life: No.9

Healthy Habit No. 9: Snack the Healthy WayThe ADA recommends five or more servings of fruits and vegetables a day as part of a healthy diet. These plant foods can do many things to boost good health, including:Reduce the risk of some cancers Beat the signs of aging Improve memory Promote heart health Enhance the immune systemOne way to incorporate fruits and veggies into your diet is to have them as snacks. "If you can do one thing [

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13 Healthy Habits to Improve Your Life: No.8

Healthy Habit No. 8: Protect Your SkinOur skin starts to age as soon as we are born and, according to the American Academy of Dermatology (AAD), the best way to protect it and look younger is to stay out of the sun.The sun has harmful ultraviolet (UV) rays that can cause wrinkles, dryness, and age spots. Overexposure can cause sunburn, skin texture changes, dilated blood vessels, and skin cancers.Avoiding the sun, however, is not always ideal or

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13 Healthy Habits to Improve Your Life: No.7

Healthy Habit No. 7: Take Up a HobbyLook up the word "hobby" in the Merriam-Webster's Collegiate Dictionary, and you will find the definition as "a pursuit outside one's regular occupation engaged in especially for relaxation."Since they are relaxing activities, hobbies are usually enjoyable. Some people find joy in craftwork, bird watching, sports, going to flea markets, walking in the park, or playing cards.The joy may help people live healthi

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