“Shin splints” is a condition that results with pain in the middle to lower 1/3 of your shins. They are caused by the sudden and strenuous contraction in the calf of your leg, particularly in such activities as jumping on a basketball court or starting a race. What can you do if you are susceptible to shin splints? The best … Read More
Exercise and Hypertension
Overview of the Disease Blood pressure is defined as the amount of pressure exerted by blood on blood vessel walls as it passes through the vessel. Systolic blood pressure (SBP) is the highest pressure on the walls right after one single heartbeat. Diastolic blood pressure (DBP) is the lowest pressure on the walls right before a heartbeat. Hypertension, also known … Read More
The Benefits of a High-Fibre Diet
Many of us have heard about the benefits of dietary fibre, but likely aren’t getting enough of it, and may not even be sure why we need it! Studies have shown that a diet high in fibre helps to reduce the risk of digestive and bowel diseases, stabilize blood glucose levels and lower cholesterol, and even aid in weight loss. … Read More
Jumpstart your day with breakfast!
Breakfast is the most important meal of the day! It provides you with vital energy that is required to jump start your metabolism after the long night of fasting. By adding breakfast each day you will be less inclined to snack on those high calorie and high fat foods during those “sleepy” afternoons. Following are some healthy breakfast ideas and … Read More
Don’t be Fooled Into Eating Fat
Eating a healthy diet that is low in fat and simple sugars is not easy. If you prepare your food at home you have control over what you are getting, but if you eat out frequently you cannot be sure about what you are eating. Do you ever wonder why food always tastes better in a restaurant? It is usually … Read More
Brightly Colored Foods May Be A Good Source Of Antioxidants
As we become a more health conscious community, we begin to hear more about the benefits of healthy foods, and more specifically about the importance of including certain vitamins and minerals in your diet, such as antioxidants. You may have already heard that antioxidants are good for your skin and hair, but studies have also shown they help to slow … Read More
Alternative Organic Protein Sources
The battle to maintain a healthier lifestyle coupled with an attempt to be more socially responsible has led many people to search for alternative low-fat protein sources which are also organic. After researching the fat, protein, and calorie composition of Ostrich, Muskox and Bison, I realized that these products have a similar fat and protein content as chicken or fish … Read More
Losing Weight
If you are looking for an exercise program that will help you lose weight you must workout four to six times each week. With weight-loss programs it is important to change your workouts regularly. Below is a sample workout to get you started. Cardio: 30-60 minutes(70-80% of your max heart rate) (4-6 time/week) EXERCISE SETS REPS 1. Leg Press 2 … Read More
Look and Feel Better
If you have limited time and you want to look and feel better while improving your overall health it only takes one hour, three times each week to get results. Find below a sample workout to help you achieve your goals. Cardio: 20-30 minutes(60-70% of your max heart rate EXERCISE SETS REPS 1. Ball Squats 3 10-15 2. Lying Leg … Read More
Getting In Shape (Women)
If you are looking to tone up and not gain muscle you need a program designed specifically for women. Below is an example of a program to help you achieve your goals. Cardio: 30-40 minutes(75-85% of your max heart rate) EXERCISE SETS REPS 1. Alternate Lunges 3 15-20 2. Lying Leg Curls 3 12-15 3. Bench Step-Ups 2 12/leg 3. … Read More
Getting In Shape (Men)
If you are moderately active but aiming to lower your body-fat and improve your strength below is a sample program for you. Cardio: 20 minutes(75-85% of your max heart rate) EXERCISE SETS REPS 1. Squats 4 8-10 2. Lying Leg Curls 3 12-15 3. Walking Lunges 2 12/leg 4. Wide Grip Chin Ups 4 6-15 5. Barbell Rows 3 8-10 … Read More
Beginner Fitness Program
If you are just starting out the key is to start off slowly and to progress at a gradual pace. Find below a sample workout to get you started. Cardio: 20 minutes(60% of your max heart rate) EXERCISE SETS REPS 1. Leg Extensions 2 8-12 2. Lying Leg Curls 2 8-12 3. Pulldowns to Chest 2 8-12 4. Pec Dec … Read More
Rotation Low Back Stretch
Lie flat on your back on an exercise mat or blanket. Bend your legs to a ninety-degree angle and keep your feet flat on the floor. With your arms out to the side and your shoulders flat on the floor roll both of your knees together down to the floor. A gentle stretch should be felt in the lower back. … Read More
Rhomboid Stretches
Sitting with good posture, place your right arm across the front of your body keeping it quite straight. Using your left arm, apply a gentle force pulling your right arm towards your body. The stretch should be felt on the right side across the back of the shoulder and towards your mid-back. Be sure not to hunch or shrug your … Read More
Quadricep Stretching
While standing beside a wall for balance, bend your knee and grab your foot behind your back with the opposite arm. The key to doing this stretch correctly is to keep your abdominal muscles tight so you do not arch your back. Also, make sure to keep your knee pointing straight down towards the floor with both thighs as close … Read More