Core Strength - A Crucial Element Makes You Look Great

We’ve mentioned the 2 main benefits you can get from stronger core muscles, which are better stability and overall coordination. However, we forgot to mention something that is very important as well: a strong core makes you look great! Your core not only affects your health but your confidence. It might then indirectly affect your interpersonal relationships.

Won’t you agree? Today we’re going to talk a bit more about this crucial element.

Free the pain from your back.

Core strength is important for your balance, stability, body strength, weightlifting goals, and running goals. This core muscle system appeals to the aesthetics of training. Plus, it helps keep your back, neck, and hips pain-free.

This is one system that cannot go unnoticed in your training program.

For best results, be sure to try and hit your core for about 60 minutes of training each week. Dedicated ab sessions, rather than 5 minutes after each workout, also seem to show better strength returns.

The best time to pair core work is at the end of a leg training session. 

Pair your core training with all your leg workouts and watch as you grow stronger in the core and every aspect of fitness that comes with it. 

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Having a great core is more diet than training, but when both of these ideas meet in harmony, you’ll have a core that is built for strength and success in any setting. 

Talk to your coach about this today, and make a better plan for your core strength!

The Importance of Core Strength - 2 Main Benefits

Many of us are well accustomed to the development of the glory muscles. Muscles like the chest, shoulders, quads and glutes will always get special attention in the gym - but how many people train their core correctly?

Yes, you see others doing simple exercises like leg raises and crunches to work their “abs,” but when we say core, we mean something different.

Think of the core as an entire muscular system that spans the entire surface of the stomach and back. The core is a system of muscles that starts at the hips and runs all the way up to the ribcage - supporting the body the entire way without fault.

With that said, many people have a very weak core which can lead to back pain, hip pain, and even pain in the upper back and neck.

Training your core is important for these 2 main reasons:

#1 Your core is your stability. 

Whenever you’re doing an exercise where a load is placed on your back, shoulders, or overhead, your core is the main muscular system that is providing stability.

Think of it as the bridge between your upper and lower body. If the bridge is weak, the connection between the two (upper and lower body) will not be nearly as effective as it could be. Training your core is important for stability in your big overhead movements.

A weak core means a weak squat and a weak overhead press. If you’re a strength athlete, this is something you need to look for.

#2 Your core helps you run. 

Whenever you’re doing an exercise where a load is placed on your back, shoulders, or overhead, your core is the main muscular system that is providing stability.

Think of it as the bridge between your upper and lower body. If the bridge is weak, the connection between the two (upper and lower body) will not be nearly as effective as it could be. Training your core is important for stability in your big overhead movements.

A weak core means a weak squat and a weak overhead press. If you’re a strength athlete, this is something you need to look for.

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Start training for core strength today. You’ll like the way you feel!

Meat and Nuts - Power Builders for Your Body - Staples in the Keto Diet

It’s very easy to fall into the usual schedule of eating processed foods from the local fast food joint or your favorite restaurant down the street. Yes, this food tastes great - but how healthy is it for you?

Unfortunately, too many days of filling up on junk food will eventually bring negative consequences to your health (and your weight). As they say - junk in, junk out.

Realizing this, many people today are becoming more health-conscious. However, in their zeal to get rid of excess weight and eat more nutritiously, they often make the mistake of cutting out essential nutrients, too, and lose muscle as well as some fat.

As we now know, the keto diet can reverse these disappointments!

Research into fat loss and essential nutrients has shown us that certain fats are beneficial not only for our body’s processes, but also for losing weight.

These fats combined with proteins such as in meat, which is what the keto diet emphasizes, can help you to lose weight, build muscle, and strengthen your health. Two of the staples in the keto diet are meat and nuts. Let’s see how they work together to benefit you. 

Why Meat and Nuts are Important

Think back to your scavenging ancestors. For much of human existence, we were moderately good hunters, but most humans would be lucky to kill 1 animal a week. For the most part, we scavenged and gathered what we could to feed the population.

What was available in most places? Nuts, seeds, and some meats.

You can see the importance of nuts and seeds in your diet when you take a look at the caloric value and the essential nutrients they provide. Most nuts are very high in calories (more than 2x that of fruit, vegetables, meats, and other carb/protein sources). This means that they provide quite the punch of energy.

Building Muscle

Moving away from our ancestors to modern times, many strength experts agree that meat and nuts contribute directly to muscular performance and strength. 

One Canadian strength expert by the name of Charles Poliquin even created a diet called the Meat and Nuts Breakfast, where he emphasized the importance of both of these foods in your diet in order to grow stronger and leaner.

An important aspect to note is that Charles does not advocate for processed meats. He only recommends very lean red meats like venison, bison, and some beef, while the nuts are reserved to mostly cashews, pistachios, and some other popular nuts like walnuts.

In the keto diet, as well, meats and nuts are very important.

Not only do these nuts provide the calories you need, but they also contain many essential nutrients like zinc and magnesium - which both have ties to testosterone and growth hormone production.

If you’ve been struggling to find more strength from your diet, take a good look at how fresh, lean meats, in conjunction with a variety of nuts, can have a positive effect on your performance inside the gym - not to mention the increased energy you will get.

While meat will help to provide the bulk of low-fat protein in your diet with a variety of amino acids, the nuts will serve as a huge supply of fat and micronutrients - perfect for cell growth and regeneration of lost amino acid stores.

So, grab some nuts, eat some meat, and watch the muscle pack on!

How to Boost Serotonin So You Can Hit The Weight Losing Goal.

In the last post, we’ve mentioned that serotonin has these functions: It curb your appetite and resist cravings. It helps you to burn more calories, reduce emotional eating. It is crucial to know your body and know how to adjust serotonin in your body by adjusting your lifestyle.

How to Boost Serotonin:

#1 Work out.

Physical exercise increases serotonin. Aim for at least 150 minutes a week of moderate-intensity activity. Focus on cardio activities and strength training if you’re trying to lose weight.

#2 Adjust your diet.

A nutritious diet rich in whole foods supports serotonin production. For a bigger boost, consume probiotics and foods high in tryptophan, like salmon and chia seeds.

#3 Manage stress.

On the other hand, cortisol and other stress hormones suppress serotonin. Develop a daily practice of taking time to relax.

#4 Consider supplements. 

While research findings are mixed, some adults report positive results using serotonin supplements. You can also find formulas with related substances like 5-HTP and vitamin D.

#5 See your doctor.

There can be many medical reasons why you have trouble losing weight. Your doctor can help you understand your serotonin needs and other treatment options.

Other Natural Appetite Suppressants:

#1 Eat more fiber.

Along with serotonin and exercise, there are many more natural and safe ways to regulate hunger. One of the most effective is focusing on foods high in fiber that will fill you up with fewer calories.

#2 Drink water.

Beverages with little or no calories can quench your thirst and make food easier to resist. Sip water or tea throughout the day.

#3 Slow down.

Your brain needs about 20 minutes to register that it’s full. Sit down and savor your food. Talk with your family or dinner companions. You’ll make mealtimes less fattening and more fun.

#4 Add spices.

Certain seasonings can put the brakes on your appetite. Flavor your dishes with ginger, black pepper, and cinnamon.

#5 Distract yourself. 

Remember there’s a difference between true hunger and appetite. You may be eating for psychological reasons if you only want something specific, like ice cream or pizza. Entertain yourself with activities other than food and give your cravings time to pass.

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When your serotonin levels are balanced, you’ll have more energy and feel full while eating less food. Along with losing weight, you may also enjoy greater happiness, sounder sleep, and significant relief from headaches and many other common conditions.

What You Need to Know About Serotonin and Weight Loss

Do you diet and exercise, but stay the same size? A serotonin imbalance could be the reason that you find it difficult to lose weight.

Serotonin may be best known as a neurotransmitter that fights anxiety and depression. However, it also plays a major role in digestive health. In fact, most of the serotonin in your body is in your gut, rather than in your brain.

Put this natural appetite suppressant to work for you. Learn more about how serotonin affects weight loss and lifestyle choices you can make that will help it to do its job.

How Serotonin Affects Weight Loss:

#1 Curb your appetite. 

Serotonin affects your brain’s melanocortin system, which is partly responsible for controlling body weight. It activates some neurons that decrease appetite and blocks others that increase appetite.

#2 Resist cravings.

Do you yearn for chips and cookies in the late afternoon and evening? Serotonin can be especially helpful in reducing carbohydrate cravings. Keep in mind that your body still needs some healthy carbohydrate calories, typically about 40% of your daily intake.

#3 Burn more calories.

Low serotonin levels may also cause your body to store more fat. Correcting any imbalance can help you lose weight around your midsection, which is very beneficial for your overall health.

#4 Reduce emotional eating.

Do you reach for comfort food when you’re sad or frustrated? You may find yourself eating less as serotonin helps stabilize your moods.

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We know the connection between serotonin and weight loss now, what's the next? Yes, we’ll let you know how to boost your serotonin and some great advice on other natural appetite suppressants in the next post. So stay tuned with us!

A Quick Guide to Micronutrients and Water.

We’ve talked about macronutrients, including protein, carbohydrates, and fat in the last article. Today, it’s about vitamins, minerals and water.

Vitamins and minerals are the micronutrients that support your body functions. You only need them in small amounts, but they’re still vital to your health and wellbeing.

Check out the benefit with these strategies:

#1 Understand vitamins and minerals. 

There are 13 essential vitamins and a wide range of minerals that you need to stay fit. Vitamins help your body use other nutrients and make hormones. Minerals are especially important for your central nervous system and skeleton.

#2 Seek variety. 

Common signs of vitamin and mineral deficiencies include hair loss and slow healing. Most symptoms can be treated quickly by changing your diet.

#3 Consider supplements.

For most adults, food is superior to supplements. However, it’s important to follow your doctor's recommendations if you’re on a restricted diet.

#4 Water

There’s a little difference of opinion when it comes to water. Some experts call it a macronutrient because you need a lot of it. Others say it’s a micronutrient because it doesn’t provide energy directly. You may side with those who put it in a separate category of its own. You could consider these tips to add more water to your diet:

(1) Adopt new habits.

Maybe you have trouble remembering to drink enough water. Try creating triggers like having a glass when you wake up or make a phone call.

(2) Add flavor. 

If the taste of plain water doesn’t appeal to you, liven it up. Infuse it with fresh basil or a few crushed cranberries.

(3) Chew it.

Water from solid foods counts too. For meals and snacks with a high water content, use ingredients like cucumbers, celery, strawberries, cauliflower, and cottage cheese.

(4) Avoid dehydration.

You may have heard that you can only live about 3 days without water. Even under less extreme conditions, dehydration can affect your performance. If you feel fatigued or have trouble concentrating, you may need to drink more.

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Proper nutrition can be simple. Eating a diet rich in vegetables, fruits, and other whole foods is usually all you need to give your body adequate amounts of the 6 essential nutrients.

If you have medical conditions or other concerns, your doctor or dietician can also help you in understanding your individual needs.

A 5-Minute Guide to the 6 Essential Nutrients - Macronutrients

Keeping up with what you're supposed to eat may seem complicated, but there are really only six categories of essential nutrients. Those are the substances you need to get from food because your body can’t produce enough of them on its own.

If you want to simplify healthy eating, focus on the six basics. That means protein, carbohydrates, fats, vitamins, minerals, and water.

Find out what you need to know with this quick guide. We’re going to focus on Macronutrients today so you get a better understanding. All your calories come from three macronutrients, which are protein, carbohydrates, and fats. They give you energy, and you need them in large supplies.

#1 Eat enough protein

The major building block for your body cells and tissues is protein. It helps you increase muscle mass and may boost your metabolism. Good sources include fish, eggs, beans, and dairy products. Even if you’re trying to lose weight, protein is still considered as a must-have nutrient. If you don’t get enough protein, it will slow your speed of losing fat.

#2 Embrace carbohydrates.

For short term energy, your body uses carbohydrates. While low and no carb diets seem popular, it makes more sense to distinguish between refined and unrefined carbohydrates. Load up on vegetables, fruits, and whole grains while avoiding products that are mostly white flour and sugar. If you’re trying to lose weight, then it is good to decrease your intake of carbohydrates, especially refined one. 

#3 Choose healthy fats.

Your body needs fats too. They give you longer term energy and help protect your organs. Healthy foods that are high in fat include olive oil, avocados, salmon, and nuts. Fats are never an evil thing, it’s the unhealthy fats that we should avoid. If you don’t get enough fats, you might start to have constipation.

#4 Stay balanced.

How much do you need to eat from each group? Current dietary guidelines recommend that you get about 45 to 65% of your total daily calories from carbohydrates, 20 to 35% from fat, and 10 to 35% from protein. Please note that it refers to calories not the actual visual amount.

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Stay tuned and we’ll talk about vitamins, minerals, and water in the next article.

How Onions Can Help You With Coughs and Other Illnesses?

Using onions for coughs

Some onions remedy tips:

There are several home remedies that use onions to relieve coughing.

The simplest remedy is to take a large, white onion and peel it. Then, slice some of the top off, so it’s flat. Next, put the onion in a small bowl. Pour about two or more tablespoons of honey on top of the onion and let it sit for a couple of hours. Take a teaspoon of the honey when you cough.

Another way to prepare onions for coughs is to cook them. Start by cutting an onion into small pieces and add it to a pot. Add about half a cup of honey and slowly heat it. Turn off the heat once the onions are clear and let the mixture cool. Take a teaspoon of the honey every couple of hours.

In some cases, eating too much onion can cause stomach issues. So use these remedies in moderation.

Using onions for other illnesses.

This vegetable has many uses. You may want to put a piece of raw onion on your skin after a sprain or muscle issue. The onion is supposed to draw blood closer to the skin and promote healing.

A raw onion may also help a bruise heal. But don’t put it on an open wound or sore.

Some people put raw onions in their socks at night when they’re sick to draw out the illness from the body. This may not always work, and it’s important to wash the socks well and throw away the onion after you use it.

Onion soup is another popular home remedy that is easy to make. You may want to use onion soup when you have a cold or flu. It may also help urinary tract infections and kidneys issues. Add bone broth to it for more health benefits. 

Consider using garlic and onion together in your home remedies for even greater germ-fighting power.

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With their antioxidant and antibacterial properties, onions are truly a healing powerhouse when you consider all the health issues they can help you with. From relieving bruises and sprains, to helping you get over your colds and coughs, to helping prevent cancer, and more, onions can help. Plus, they’re safe to use in many home remedies.

Give onions a try! If you have concerns about using them, talk to your doctor first.