Kaleena A Lawless - EzineArticles.com Expert Author

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Kaleena is a personal fitness trainer and exercise enthusiast since she lost 50 lbs using only basic home exercises and outdoor activities. Her fitness blog specializes in fitness, nutrition, motiation, workouts, tips and more. Feel free to comment on my articles and subscribe to Kalisthenix Fitness Blog.

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Five Steps to Happy, Healthy, Weight Loss
[Health-and-Fitness:Weight-Loss] Losing weight can be a real nightmare for some people. In some cases, it has been ordered by a physician to reduce health risks, other times it is a personal decision to increase confidence. Whatever the case, many people think of having to lose weight, and start to panic. It is completely normal to be worried about having to change your life, or wonder if it is all just going to come back.

Do You Need a Personal Trainer?
[Health-and-Fitness:Exercise] Who needs a personal trainer? I think everyone should try it at least once. Even trainers like to have a personal trainer to push and progress their routines. Of course, certain people will benefit more than others. If you answer yes to any of these questions, consider hiring a personal trainer.

Dried Fruit As a Junk Food Alternative?
[Health-and-Fitness:Nutrition] Do you not sometimes crave sugary foods? I know I do! It is difficult to lose or maintain weight when you have a sweet tooth. Did you know that dried fruit can make an excellent sweet snack alternative, while providing nutrition and fiber?

How Many Sets Should You Be Doing?
[Health-and-Fitness:Build-Muscle] Weight lifting programs vary, and you will find some people performing one set, and others doing up to six. So where do you fall in this commonly confusing question?

Easy Lifestyle Changes For Weight Loss
[Health-and-Fitness:Weight-Loss] You do not have to turn your life around 180 degrees to achieve your weight loss goals. There are simple compromises you can make to your everyday eating habits, that will make a huge difference: Five Easy Lifestyle Changes for Weight Loss.

Review on the Push Up Pro
[Health-and-Fitness:Fitness-Equipment] The Push Up Pro is a piece of equipment created by Jack Zatorski, world record push up holder. The rotating base, and handles, is advertised to "give a full upper body workout, while reducing strain on bones and joints."

Benefits of Belly Dancing
[Health-and-Fitness:Exercise] Belly dancing, also known as raqs sharqi, or raqs baladi, (meaning oriental dance/dance of country in Arabic) is an ancient, traditional dance, with colourful costumes, and props. It is preformed by men and women (but mostly women, especially in the west) for celebration, and festive events.

Try This Technique to Never Miss a Workout Again
[Health-and-Fitness:Exercise] It does not surprise me that the main obstacle to achieving consistently progressive results, is a lack of consistency, and focus. I am always so proud of my clients because they have extremely busy schedules, and have hired me to keep their workouts on track. Even as a trainer, I have to develop new ways to keep my own lifting routines in focus. A couple of busy weeks can really throw things off, but it's up to us to make any change in our lives work for our healthy lifestyles.

Food You Should Eat Regularly
[Health-and-Fitness:Nutrition] There are so many options at the grocery store, that buying healthy food can seem overwhelming! However, there are five foods that will never fail you, and here they are:

How to Keep Weight Off For Good
[Health-and-Fitness:Weight-Loss] Don't think that losing weight means that you have to give up everything you have ever loved. Getting healthy and being fit isn't a sacrifice, or the end to all things that taste good! On the contrary, it's a positive lifestyle change that strikes the balance between doing what is good for you, while still enjoying your current lifestyle!

No Time For Fitness? No Problem! Get Fit in 15 Minutes a Day
[Health-and-Fitness:Exercise] A common obstacle to working out, and getting in to shape, is not having enough hours in the day! While it's definitely true that the average person works, and has responsibilities at home, it's still possible to get in great shape on a time budget. Here are three Ways to Get in Shape in 15 Minutes a Day.

Break Your Psychological Fitness Barriers
[Health-and-Fitness:Exercise] One of the many factors that makes working out on your own more difficult, is not being able to break through your own self-imposed barriers. If you can trick your body in to thinking it can complete a thirty minute routine, you can also "trick" yourself in to being pushed harder, and longer, while improving your level of fitness.

Five Tips For a More Varied Diet
[Health-and-Fitness:Nutrition] You reached the stage in your diet plan, where you have eliminated fried, fatty, and processed food. Fantastic! Now the problem, is that you know how to make a few really healthy meals, and you're rotating them constantly. Boring! Here Are Five Suggestions For Finding New Recipes.

Five Rules For Eating Healthy
[Health-and-Fitness:Nutrition] Nutrition can seem complicated and can easily become overwhelming. While there is a lot to know about eating healthy, and a nutritionist is well advised, it's possible to have a great diet by simply, watching out for the basics. Whether you want to lose weight, lower blood pressure or just feel energetic and fabulous, stick to these tips for healthy eating.

The Importance of Goal Setting For Fitness
[Health-and-Fitness:Exercise] I used to always set goals on New Years, and randomly throughout the year, but then I never followed through. Ever since I set the goal to lose 50lbs, and then did it, I've realized that goal planning helps to achieve whatever you want in life, whether it's a fitness, financial or personal accomplishments, by having a plan and following through.

Multitask Your Workouts
[Health-and-Fitness:Exercise] A fantastic way to get the most out of your workouts, is to combine different components of fitness to create a shorter, and more effective routine. An example of this, would be to do a circuit weight workout to get in strength training and cardio. Then finish the workout with yoga poses for flexibility and added strength.

Exercise is Good For Your Brain
[Health-and-Fitness:Exercise] Most of us have heard the saying "use it, or lose it," in the context of brain health. There are many games and products on the market to improve the brain's functioning by keeping memory, and cognitive skills sharp. However, physical exercise has been proven again and again, to be essential for brain health.

Three Easy Meditation Techniques
[Health-and-Fitness:Meditation] Meditation is an excellent way to relax and to allow the stress from the day to flow from your body. It doesn't have to include long periods of sitting in the dark, with your eyes closed. On the contrary, meditation can be as simple as taking ten deep breaths, on your way home from work. Finding the techniques that work best for you are critical to the success of your relaxation program.

Three Ways to Start Exercising
[Health-and-Fitness:Exercise] How many times have you said you will start working out next week? Nobody ever said getting in to a fitness routine was easy (because it's not!) so here are three ways to get in to the habit...

The Six-Pack Secret in Three Steps
[Health-and-Fitness:Build-Muscle] The truth about abs, is we all have an amazing six pack hidden under a layer of belly fat. The trick to making those muscles show is a reduction of (stubborn!) body fat. This is not easy. I won't lie. I believe it's important to be realistic with yourself and sometimes that layer is genetic and other times it has been sitting there for so long, there is no way it will go in weeks. However, nothing is impossible and I'm convinced that with hard work and dedication you can do it by following these three simple steps

The First Three Steps to Developing Your Yoga Practice
[Health-and-Fitness:Yoga] Yoga has so many benefit to both mental and physical health that I can't stress enough how much I recommend it as a supplement to any fitness program. Many people don't know where to start and I don't blame them! Certified yoga instructors go through 300-500 hours of in-class training. The art of yoga is a very deep and complex system but worth getting familiar with and practicing.

Benefits of a Low Sodium Diet
[Health-and-Fitness:Nutrition] It is recommended that that we consume 1500-2500mg of sodium daily, yet the average person's intake is a soaring 4000mg! It's obvious that we are not aware of the sodium content in our favourite foods. Sodium is essential in small amounts. It helps to maintain the correct level of fluids in our bodies, assists with transmitting nerve impulses, and influences the contraction, and relaxation of muscles.

Why You Must Lift Weights - Myths Exposed
[Health-and-Fitness:Build-Muscle] When people think of strength training, they still picture Arnold Schwarzenegger look-a-likes, pumping iron on Venice beach. Times have changed! Everybody should be strength training. If you have any doubts, it probably comes from one of the following common myths.

Why You Should Do Cardiovascular Exercise
[Health-and-Fitness:Aerobics-Cardio] A popular fitness misconception is that you do not need cardiovascular exercise in your fitness routine. This myth comes from the bodybuilding community, where exercise is purely aesthetic. I think it's fair to say, that the average person wants a great body, but also Health Benefits, like better stamina, and a more efficient heart. Let's Break Down These Myths.

How to Organize Your Workouts
[Health-and-Fitness:Exercise] Designing your own program is exciting and motivating! It's important to learn how to organize a program to maximize its effectiveness, while still keeping it customized to your preferences. When designing your own program, there are many considerations to keep in mind...

How to Get Your Partner to Exercise With You
[Health-and-Fitness:Exercise] If you have a partner in your life, you also have a buddy for your workouts! Exercising with your significant other is a great bonding experience. It also makes you a more dynamic and productive pair. If you're the one in the relationship that loves fitness, but your partner does not, you can still workout as a team without pressure or boring the less fitness inclined partner.

Turn Those Flabs in to Abs - How to REALLY Work Your Abs
[Health-and-Fitness:Build-Muscle] A common mistake is not flexing your abs while preforming crunches. This is called "activating" the muscle group you are working with, and should be applied to any weight workout. By flexing your abs, you are using them to move your body, instead of overcompensating with the upper body, or hips. If you can do more than 20 crunches, you are not properly activating your abs, or the exercise is too easy.

What is Better, Yoga Or Pilates?
[Health-and-Fitness:Yoga] Yoga and pilates are two totally different concepts but are regularly grouped together as a wellness or rehabilitation exercise. If you can't decide which discipline is best suited for your needs and goals, read my pro and cons list to help you choose the best option.

Three Rules to Eating Healthy For Weight Loss
[Health-and-Fitness:Weight-Loss] Living a fast paced lifestyle makes it difficult to eat healthy all of the time. Whether you're an executive or a stay at home Mom, life can get in the way of a plan to makeover your unhealthy eating habits.

Mental and Emotional Benefits to Exercise
[Health-and-Fitness:Exercise] While regular exercise will result in a strong, and toned physical body, there is so much more to fitness, that the physical benefits seem small by comparison. An active lifestyle can do amazing things for your mental health and emotional well being. What's a nice body, without a healthy mind?

Small Goals Equals Realistic Results
[Self-Improvement:Goal-Setting] If you have a goal, you're already on the right path to fitness success. Having a destination in mind, will give your program the focus required to seeing results. Fortunately even seemingly unattainable goals are within reach. It's possible to do whatever you want to accomplish but in smaller steps, or mini goals.

How Much Weight Should I Lift?
[Health-and-Fitness:Build-Muscle] When designing your own fitness program, an important factor in the routine's design is determining how much weight to lift. This amount will be based on your goals.

Visualization - The Power of the Mind
[Health-and-Fitness:Alternative] In fitness, visualization is a key component to success. Even something as simple as imagining how you want to look before every workout, helps to keep your motivation fresh and the original goal in mind.

Rules For Advanced Strength Training
[Health-and-Fitness:Build-Muscle] When occasional strength trainers move on to intermediate and advanced weight training, there is more to keep in mind. Heavier weights are more challenging, so follow these three rules to make the transition smooth, safe and effective...

The Components of Fitness
[Health-and-Fitness] Every single component of fitness is just as necessary as the next, for a well rounded and complete exercise program. Below you will find the major components listed, and a few reasons why each should be included in your routines.

Benefits of the Mini Trampoline
[Health-and-Fitness:Fitness-Equipment] I'll be honest, when I first heard about the getting fit on a trampoline craze, I was very skeptical. It sounds ridiculous. I mean, jumping up and down, come on!

Potatoes - They Are Better For Your Health Than You Think
[Health-and-Fitness:Nutrition] Poor potatoes, they have such a bad reputation. I always hear people saying how they are high in calories and starch. Not to mention all of the junk food that is made from them like french fries and potato chips. The potato, contrary to popular belief is a nutrient dense food, compared to their calorie content. There is a lot of benefits packed in to a single potato! Check Out these Health Benefits of the Potato...

Back to Basics - Back Health
[Health-and-Fitness:Back-Pain] If you have ever known someone with a back problem, they will tell you it's the most painful, debilitating injury there is. When back trouble turns in to chronic pain, it's very hard to treat. People will try numerous treatments from massage, acupuncture to chiropractic clinics and for the most part, their pain is not relieved permanently. The best way to keep your back healthy is by taking care of your body and preventing pain before it starts. Here are FIVE simple suggestions to keep your back healthy...

Make Exercise a Daily Routine
[Health-and-Fitness:Exercise] It's easy to have negative routines, like eating fast food on Friday to celebrate the start of the weekend, or drinking pop every night after work. Believe it or not, it's just as easy to find a routine that is healthy and makes you feel good, like exercise. There is a good chance it will be difficult to get started, (this is where a lot of people stop reading!) but I can guarantee that after about a week, you will wonder how you ever managed getting through a whole day without it.

Why Does Exercise Form Matter So Much?
[Health-and-Fitness:Build-Muscle] It still amazes me (years later) that a slight change in an angle or grip can cause different muscles to be worked or in some cases, put more pressure than necessary on certain joints. Take the bench press as an example. The correct way to press up the barbell or free weights is with straight, steady wrists. The second you are "pushing with your wrists" (top of the hand being parallel to the floor instead of straight up)you are not working your chest and instead, putting a lot of pressure on the wrists, a couple hundred pounds in some cases. Similarly, if you don't give your pecs a quick flex and pull your shoulder blades together, the lifting will be focused more in the triceps, rather than the chest, the exercise to meant to target.

The Benefits of Wheatgrass Juice
[Health-and-Fitness:Nutrition] If you have trouble eating enough vegetables, try taking wheat grass shots once in a while. I wouldn't recommend completely substituting veggies for juice but drinking wheatgrass juice is beneficial in many ways.

Improve Your Crunches on the Stability Ball
[Health-and-Fitness:Fitness-Equipment] Basic Crunches on a Stability Ball. The stability ball already has the advantage of recruiting stabilizing core muscles while you keep your balance but you can also use your body weight to your advantage as well.

Three Fitness Investments That Will Pay For Themselves
[Health-and-Fitness] With the economy being in the state that it's in, a lot of people may be hesitant to invest money in to themselves and their well being. Here are three fitness investments that pay for themselves.

Try One Arm Exercises
[Health-and-Fitness:Exercise] If you have extra time in for your weight routine, consider trying one arm exercises. By taking an exercise that is typically preformed with two arms at a time, like the shoulder press or dumbbell bench press try with only one arm at a time to receive additional benefits to these staple exercises. One arm exercises take a little longer but the benefits will make the time well spent.

Should You Exercise in the Morning Or Evening?
[Health-and-Fitness:Exercise] What time of day a person exercises depends on a few factors; time, energy levels and motivation. Whether you decide to workout in the morning or evening is completely up to you but here are a few pros and cons to both.

How to Buy Weights That Will Last
[Health-and-Fitness:Fitness-Equipment] When you make the (wonderful) decision to set up a home gym, one of the first things you will need is a weight set. Its important to choose a set that will be durable for long lasting use and aesthetic quality.

Two Great Dieting Tips For Weight Loss
[Health-and-Fitness:Weight-Loss] A common diet problem is the fact that it's hard to reduce calories. Many healthy diet plans fail when too much of even the healthiest foods are consumed. It is important to strike the balance between eating enough food to fuel your body, but not so much that your body stores the extra energy as fat.

Negative Reps Are Great For Building Muscle
[Health-and-Fitness:Build-Muscle] Keep in mind that the second part of the rep is just as important as the first. If you want your muscles to be strong and fully developed, then there is a definite advantage to lowering your weight in a slow and controlled motion on the lowering phase. The negative rep, as it's called hits just as many muscle fibers as the positive and a fully completed rep, equals a fully developed muscle!

Personal Training Can Get You Fit For the Summer
[Health-and-Fitness:Weight-Loss] A personal trainer doesn't need to look at the calendar to know when summer is coming. It's obvious in the gym and outside. Everybody is out trying to shed their "winter coat" in time for the warm weather. Being bundled up for half of the year is cozy and comfortable but when the sun shines and the snow melts, it sends people in to a panic. The security of extra layers has to come off and like the year before it's time to show a little skin. A personal trainer can get you in shape for the summer. A trainer can guarantee...

Benefits of Balance Training
[Health-and-Fitness:Exercise] Balance training is beneficial to your overall abilities in sports and day to day life. Having great balance will make you a better runner, weight lifter and keep you safe now and in the future. Benefits of balance training includes

Why Runners Need to Stretch
[Recreation-and-Sports:Running] Stretching is regularly neglected with runners. After a long and tiring run sometimes stretching can seem like a chore when all you want to do is hit the showers. This is the worst thing you can do to your muscles. Every stride while running delivers hundreds of pounds of pressure to your lower body. This constant impact causes the muscle to shorten and tighten. A tight lower body can cause future problems in your hips, knees, feet and back. It also causes inflexibility and a limited range of motion that can lead to injuries on and off the road.

Benefits of Off-Weight Bicep Curls
[Health-and-Fitness:Build-Muscle] If you have dumbbells with weight plates (like a York set) or a set like the Bowflex Select Tech, take advantage of off weight resistance exercises, particularly the bicep curl. Anybody looking to take their standard curls up a notch has to try this. Set up Load your barbells so there is a heavier weight on the inside. This means, when you are holding the dumbbell with your palm facing up, the heavier side is at your pinkie finger. The difference in weight depends on how much you lift. If you are lifting up to 25 pounds make it a 5 pound difference.

Benefits of a Vegetarian Diet
[Health-and-Fitness:Nutrition] Going vegetarian used to be seen as a fad. It was viewed as something trendy, hippie or only a diet for bleeding heart liberals. These days, more and more doctors and health care professionals are recommending the vegetarian diet to their patients and clients and even going veggie themselves. Vegetarianism has many health benefits that are complimentary to healthy eating and an active lifestyle. Even if you love to eat meat, reducing your intake can still improve your health and wellness.

Three Tips For Healthy Grocery Shopping
[Health-and-Fitness:Nutrition] Buying food at the grocery store is a much healthy alternative to picking up dinner on the way home from work or eating out when you are pressed for time. Once you get a good supply of staples and get used to your healthy grocery list, shopping becomes easy and affordable.

How to Use the Assisted Pull Up Machine
[Health-and-Fitness:Fitness-Equipment] with the assisted machines putting the weight at 50, actually means 50 pounds assisted. What this means , is the machine is giving you 50 pounds of assisted help while you are using your weight for the rest of the work. An example would be, if you are using 50 pounds assisted and you weight 150lbs, you are lifting 100 pounds of your own body weight.

Don't Skip Your Abs!
[Health-and-Fitness:Exercise] Skipping the abs is a common workout problem. It's not that people want to neglect them but it happens due to a lack of time and energy. First, abs are worked out last because we need core stability for other exercises. Our abs need to be at their best to perform other exercises to their full potential. Most people stick core exercises at the end of their workout, which is the proper and correct thing to do. However, when you find that you are skipping them due to a lack of time or energy, it's time to make a new plan.

Lost Your Fitness Motivation?
[Health-and-Fitness] Not having the drive to exercise and eat healthy can be very discouraging and ultimately what guarantees the failure of any program. Of course, these feelings need to be extinguished, to get to where you want to be. If you have trouble staying motivated, read this article..

Less is More in Fitness
[Health-and-Fitness:Exercise] Many people think that to have a great body and be fit, it's essential to exercise everyday for long periods of time. Well it's not! Actually, it's BETTER to work out less to achieve great results. First of all, the body can only handle so much exercise before the workouts become ineffective. With strength training, once the muscle fibers are torn there is not much else to do but recover. Working muscles out when they are already sore will delay the results.

Don't Measure Progress on the Scale
[Health-and-Fitness:Weight-Loss] changes in weight happen so easily that it's unrealistic and even ridiculous to judge progress on the scale. Everything from what you ate, hormones and even wearing a big sweater can cause your weight to fluctuate up to 10 pounds. There is nothing wrong with having a scale around to "see where you are at" once in a while but don't become a slave to it. Not only is it unhealthy but it's also not as accurate as other methods of judging success.

Causes and Treatment For Plantar Fasciitis
[Health-and-Fitness:Pain-Management] Plantar Fasciitis (or flip flop disease) is a painful inflammatory foot condition caused by wear of the plantar fascia that supports the arches of the foot. It effects the underside of the foot and heel. It is usually the most painful early in the day with the first few steps and has been described as excruciating.

Exercise For Sex
[Relationships:Sexuality] Who doesn't want to improve their sex life? Being a great lover involves some degree of strength, flexibility and endurance. Here are some tips for better sex through exercise: Men -Focus on strengthening the chest, arms and back for muscular endurance during missionary variations...

Avoid Getting Sick This Winter
[Health-and-Fitness:Home-Health-Care] Winter is a bad time for colds and flu. I don't want to brag (okay, I kind of do) but I hardly ever get sick, even when everybody around me has come down with something. It never used to be this way. I used to get at least one cold and flue every winter. Here are Five Tips to Staying Illness-Free this Winter

Get Fit on Vacation
[Health-and-Fitness:Exercise] Many people will see a vacation as a time to lounge, eat and drink a lot. While that is an ideal vacation it is possible to do all of that, plus get in some leisurely exercise to get fit and stay healthy.

Time Saving Nutrition Tips For Weight Loss
[Health-and-Fitness:Weight-Loss] You don't have to completely revamp your lifestyle for a great physique. It's entirely possible to have a toned bod and a ripped six pack by making simple changes to your diet that can even take less time than your current kitchen routine.

Benefits of the Stepper-Stair Master
[Health-and-Fitness:Fitness-Equipment] The step machine is a gym staple but often overlooked for more popular equipment such as the treadmill and elliptical trainer. Do you want to know why people skip this butt blaster? Probably because it is SO HARD! Nothing will get you sweating like this machine.

Best Drinks For After a Workout
[Health-and-Fitness:Nutrition] After a workout you are dehydrated and in some serious need of nourishment. You don't necessarily have to make a fancy protein powder smoothie after exercise, especially if you plan on eating.

Buffets Don't Have to Be a Diet Destroyer
[Health-and-Fitness:Weight-Loss] I just returned from beautiful Playa Del Carmen, Mexico. Staying at an all inclusive resort screams one thing to me - All the food you can eat! Being faced with buffets for most of your meals can be stressful for a vacationer that has been on a fitness program or is trying to keep weight off. Here Are FIVE Ways to LOSE Weight at Buffets.

Can I Use Weights For Cardio?
[Health-and-Fitness:Aerobics-Cardio] There is a popular philosophy amongst the fitness community that we do not necessarily need cardiovascular activity for heart healthy benefits and weight loss. Personally speaking I know weight training can be the ultimate workout but I also see the benefits of cardio. Ultimately I think different things will work for different people and I want point out a few points on this topic.

The Facts on Flax
[Health-and-Fitness:Nutrition] Flax seeds (or linseeds) and oils have become a staple in health food stores over the last decade. You see flax in everything from cereal, to pizza crust and hear rave reviews on using flax seed oil in place of the usual vegetable or olive. So what's the big fuss over flax?

Obstacles in Fitness and Nutrition
[Health-and-Fitness] Overcoming obstacles is a huge factor in achieving success. Once you get the hang of learning to putting mistakes in the past, you are unstoppable!

Health Benefits of Vegetables
[Health-and-Fitness:Nutrition] A lot of the time, we won't do something we know is good for us, unless we have reasons we can match with our own goals and identify with. Just to say "eat more vegetables because they are good for you" isn't always motivating enough to get around to it. Here are the TEN Best Reasons to Eat Vegetables.

Try Kegal Exercises
[Relationships:Sexuality] Kegels strengthen and tone the pubococcygeal (PC) muscles. During orgasm the muscles throb and the stronger they are, the stronger the sensations. Women with strong PC muscles can easily "grip" their partner to enhance pleasure for them both.

How to Do Chin Ups and Pull Ups
[Health-and-Fitness:Exercise] Having a chin up bar is one of the best pieces of home gym equipment you can have. They are amazing for working out your back, arms and abs.

New Years Fitness Resolutions
[Health-and-Fitness:Exercise] The most popular resolution for the New Year has always been to get in shape. However, most people that make their goals lose sight of them even before the first month is up. What makes people lose motivation so quickly? A big part of the problem is making long term instead of short term goals. It's easier to set your sights on a weekly or monthly goal rather than focusing on the big picture such as losing 50 pounds or competing in a race.

Get Fit on a Post-Holiday Budget
[Health-and-Fitness:Exercise] In the midst of a bad economy, it is just not realistic anymore to spend a ton of money to make yourself look good, especially after the holiday season! Fortunately getting healthy and looking your best does not have to cost you. Training in and around your home and buying healthy food doesn't have to cost an arm and a leg. In a dwindling economy it's important to cut some corners.

Suggestions to Change Up Your Fitness Routine
[Health-and-Fitness:Exercise] It's human nature to get stuck in a routine. Especially once you are good at it. Remember, if you are good at the workout, it is not doing you any good! I have said it before and I'll say it again, you have to change your routine regularly to see results. Here is a list of changes you can make to your program.

Are You Having Trouble Eating 5-6 Small Meals a Day?
[Health-and-Fitness:Nutrition] When you eat 2-3 big meals a day you overwhelm your metabolic system. Not eating for more than 4-5 hours at a time slows the metabolism and your body begins to think it is starving. Food gets digested slowly and more fat is stored as an energy source "just in case" no new food comes through for a while. Eating smaller and more frequent meals through out the day is beneficial for a healthy digestive system, weight loss and having more energy. There are a few problems with this method as far as maintaining this lifestyle is concerned.

Maintain Your Goals, Before You Even Reach Them!
[Health-and-Fitness] Most of the time, people diet to reach a goal without thinking about how they are going to eat after the weight is lost or the muscle is gained. If you are on a low calorie/fat diet for weight loss or eating a ridiculous amount of protein and not much else for mass building, you will be disappointed when your body craves a proper diet, you eat, and the results are lost.

Losing More Than 50 Pounds
[Health-and-Fitness:Weight-Loss] If you have more than 50 pounds to lose be careful of what exercises you try out in the beginning. Cardio activities like running for example, is very tough on the joints if you are overweight and have never run before. I know first hand because I started running when I first started to lose weight and within no time, my knees started to hurt. Avoid exercises that use body weight like full push ups and dips.

When Should You Buy a Weight Bench?
[Health-and-Fitness:Fitness-Equipment] A bench can be inexpensive if bought used. Even new ones won't run you much over $250. It is best to try out some exercises on the bench to make sure it is built right for your height and size. Some cheaper benches are way too small and narrow for tall people, so make sure it suits you before buying.

Terrific Tofu
[Health-and-Fitness:Nutrition] I'm so glad that tofu is now sold in most major grocery stores. It is too healthy to have to go out of our way to get it at a health food store or Asian market. Tofu (or doufu) was created over 2000 years ago in China and moved in to Japan by the 8th century. It is sometimes called the cheese of Asia because is sold in a rectangular brick that resembles a block of cheese. Tofu may seem bland but it actually absorbs any flavour, so it ends up tasting different every time.

Diets From Around the World
[Health-and-Fitness:Nutrition] Through out the years I've heard about (and tried!) various diets from around the world that are fantastic for maintaining body weight and longevity. Out of all of the tasty international cuisines, I have three favourites that I have Incorporated in to my meal plans

Rockin' Raisins
[Health-and-Fitness:Nutrition] Cravings for unhealthy food can only be contained for so long without feeling deprived of tastes you enjoy. How often do you want something sweet and end up eating candy or a chocolate bar?

Exercise Over 50, It's Never Too Late to Start
[Health-and-Fitness:Exercise] Fitness is not all about being sexy! Sometimes it is hard to remember that with all of the weight loss advertisements and fitness magazines with buff models. Exercise is about health and well being.

Three Reasons to Avoid Fad Diets
[Health-and-Fitness:Weight-Loss] New diets come out all of the time and I'll give them one credit, they can be motivating. The idea of trying something new and following a plan to benefit yourself is a lot easier than doing it on your own.

Tips For SANE Weight Loss
[Health-and-Fitness:Weight-Loss] When you wait for progress in a weight loss program it can drive you insane! Especially if you are constantly weighing yourself.

Variations For the 300 Workout
[Health-and-Fitness:Build-Muscle] It seems like the most talked about aspect of the 300 movie was the actor's bodies. Every Spartan solider looked ripped with their chisled abs and strong chest and shoulders. So how exactly do you get a group of actors to look like one of the greatest armies in history and legend?

Tips to Increase Workout Intensity
[Health-and-Fitness:Exercise] At some point or another, you will need to increase your workout intensity. Increasing intensity whether it be through the amount of time or effort will promote change and results.

Exercise in Small Bursts Around the Home
[Health-and-Fitness:Exercise] It's beneficial to work out in small bursts because it raises and lowers your heart rate all throughout the day. This speeds up metabolism and keeps your body guessing what comes next. If you don't have time to exercise 20-40 minutes straight a day or you just don't like to sit for extended periods of time, try exercising around the house in between other chores or while watching TV.

Know When to Listen to Your Body
[Health-and-Fitness:Pain-Management] I heard a story once about a woman who was training for a marathon. During the weeks before the race, she started to experience pain in her hip. Not wanting to interrupt her training schedule she ignored her body's warning signs and decided to compete on race day. Long in to the marathon her hip broke. That pain she was feeling in her hip, was a fracture caused by impact.

Pregnancy Fitness Myths
[Home-and-Family:Pregnancy] It was not long ago that pregnant women were told to sit still and eat as much as they want throughout their pregnancy. Nowadays, the rules have completely changed thanks to modern medicine and women willing and wanting to stay fit through out their pregnancy.

New Season, New Goals
[Health-and-Fitness:Exercise] We are about a month and a half away from the official start of the winter. The season is a bit of a hurdle because in the summer it's easy to stay active. The winter requires a bit more creativity. A new season is a great time to set goals. Whether it's going for a beach body for your vacation, putting on muscle to impress family at a holiday gathering or just keeping the feasts off your hips and thighs there seems to be a lot of motivation this time of the year.

Change Your Workout Time For Great Results
[Health-and-Fitness:Exercise] You hear a lot about changing your lifting weight, speed and exercises and it's all great advice but do you know that even a simple adjustment, like changing the time of day you exercise can make a huge difference? The body responds to change. When you do the same routine all of the time your body says "Hey I know what comes next, no problem!"

Savory Soups and Stews
[Health-and-Fitness:Nutrition] In the fall and winter time, we crave hearty meals that keep our bodies warm and full. Soups and stews offer a dish that is both healthy and filling. Soups are hydrating and great for weight loss. Stews have the potential to deliver an awesome serving of lean proteins for workout recovery and building muscle.

Is Soda Destroying Your Diet?
[Health-and-Fitness:Nutrition] The other day I was reading the nutritional panel on a can of root beer. Most people know that pop is bad for your health (and teeth) because it is loaded with sugar but this one really seems to take the cake. 170 calories and over 45 grams of sugar! You should not have more than 50g of sugar in a day. Most foods have less than 10.

Reduce Workplace Related Muscle Soreness
[Health-and-Fitness:Pain-Management] You would be surprised. Being a personal trainer does not mean I'm always exercising. I am an active person and I'm probably engaging in some form of physical activity anywhere from 1-2 hours a day on my own time. However a lot of my job involves sitting at the computer researching, designing programs, writing reports, writing in my blog, responding to e mails and talking on the phone with clients.

It is Fall! Don't Fall Behind Your Routine
[Health-and-Fitness:Exercise] It's getting darker earlier and I don't know about everybody else but the cold weather plus an earlier evening makes me tired and lazy! Of course, no winter should stop us from obtaining our goals. It's just another small obstacle that we adapt to and deal with.

Planks, Awesome Abs Without Doing Crunches
[Health-and-Fitness:Build-Muscle] The Plank Ab Workout Do this 2.5 minute plank workout and your abs will be thanking you the next day. If you have trouble feeling a workout on your abs the next day from crunches, this will change everything.

How to Lose Weight on Vacation
[Health-and-Fitness:Weight-Loss] The holiday season is near. That means big meals and vacations. Don't panic over the idea of going on vacation and coming back flabbier than before you left. It doesn't have to be that way. I went away for 2 weeks and lost 5 pounds!

Troubleshooting For Weight Loss
[Health-and-Fitness:Weight-Loss] Weight loss can be a funny thing. Some people take to new exercises and lose weight easily in the first month. Others workout consistently for three months and do not see the results they were hoping for. Sometimes there is something medical going on. An under active thyroid for example.

Cycling in Bad Weather
[Recreation-and-Sports:Cycling] This is my first year riding in cold weather. It's a shock to the system. The Wind blows hard in to your face and leaves getting tangled in your spokes. Not to mention the cold wind beating on your chest and hands, as you try to focus on the road. It is surprising how uncomfortable and dare I say, miserable it is to ride in these conditions.

The Spot Reduction Myth
[Health-and-Fitness:Exercise] There are so many fitness products out there claiming to give customers a hard six-pack or toned inner thighs. If only it were true! Spot reduction is the idea that it is possible to work a specific area of your body that you feel needs improvement. Whether it is a smaller butt or bigger arms, spot reduction is a myth. Many of these products work on strength training.

All Calories Are Not Created Equally
[Health-and-Fitness:Nutrition] A calorie is not just a calorie. It's important to not just keep calories low enough to maintain body weight but to make every calorie count nutritionally. A calorie is the energy a food gives you. We burn about 100 calories an hour if we are doing nothing but thinking. Nutritionally what is important is the macro nutrients protein, carbohydrates and fat. As well as the micro nutrients, vitamins and minerals.

Reasons to Eat Brown Rice and Pasta
[Health-and-Fitness:Nutrition] A while back I wrote a post called Whole Grain Goodness. It promotes all kinds of whole grain food for amazing health benefits. What I would like to discuss specifically this time, is brown rice and pasta. Both foods are a staple in many meals. It is the kind of food that is quick, easy, good on it's own or as a side. Here Are Five Reasons to Switch to Brown Rice and Pasta

Get Stronger and Tighter Abs
[Health-and-Fitness:Build-Muscle] Who doesn't want a flat stomach and a toned six pack? Getting the midriff of your dreams is hard work. With a proper diet and a solid fitness program a six pack is possible. Follow these exercise tips for achieving perfect abs.

Is There Too Much Salt in Your Diet?
[Health-and-Fitness:Nutrition] Salt is a dietary mineral and a staple seasoning in many people's meals. Sodium is an element that helps to balance out the body's fluids. It keeps minerals like calcium soluble in the blood and it stimulates muscle contraction.

Avoid the Freshman 15
[Health-and-Fitness:Exercise] The freshman 15 (putting on weight in the first year of college/university) is not limited to the first year of post secondary education. Actually, the habits you pick up in college can effect you for the rest of your life. Late night snacking, fast food and a sedentary lifestyle can stay with you long after you move out of the dorm!

Make Thanksgiving an Active Holiday
[Health-and-Fitness:Exercise] With Thanksgiving around the corner, most of us tend to stuff ourselves and then watch TV for the rest of the night. It's possible to enjoy yourself and not completely throw off your fitness progress with a few simple changes.

Get Motivated For Home Workouts
[Health-and-Fitness:Exercise] The biggest complaint about home workouts, is that it is hard to stay motivated at home. There are too many distractions and easy outs. At a gym there isn't much else to do but exercise. At home there is the possibility of getting distracted by anything from the TV, phone calls and even the music you are using to stay motivated! However, home workouts are worth the effort because they are more convenient in the long run. Working out at home saves money, time and gives you privacy.

Five Ways to Drink More Water
[Health-and-Fitness:Nutrition] Isn't it funny how a gift (to yourself even) can make you do something you wouldn't do otherwise? It's like getting a gym membership for Christmas. You have to use it or it's wasted. A nice water bottle will help you drink water and it's better for the environment than the disposable plastic bottles. For a little extra try the Hydracoach-Intelligent Water Bottle. For about $30, it will let you know how much water to drink and when you need to pace yourself. Pretty neat!

Benefits of the Hula Hoop
[Health-and-Fitness:Exercise] This new fitness craze makes me feel nostalgic! I picked up a hoop a few years back to shake up my home fitness routine. I did not stick with it for very long. The hoop was too light and fell down on me so often, that I did not get much out of it. Fortunately, these days they are making hoops big enough for adults, weighing in at about 5lbs. So they stay up long enough to sweat. The Hula hoop or "hooping" craze hasn't hit Canada as hard as it has invaded the UK and L.A fitness scene. I am sure it will though! This activity is fun and has many advantages.

Five Ways to Cut Back on Calories
[Health-and-Fitness:Weight-Loss] I'm already thinking about my family's trip to Cuba this Christmas. Of course, I want to be able to (confidently) rock a bikini on the beach. To get a bikini ready body when you are already working out hard, means you must look to your diet. Personally, I eat healthy but I know my weakness is too many carbs. (Mmmm carbs) I don't want to change my diet completely but I know that if I cut back on things here and there I will have a beach body in a few months. If you want to lose a few pound without taking any drastic diet changes try cutting out calories in the meals you already eat. It's so easy, you won't even notice anything is missing!

Why You Need CPR Training
[Health-and-Fitness] Being helpless in a crisis situation is a horrible feeling. When the victim is a friend or family member you will want to know how you can help. CPR is a life saving skill that can be crucial in a life or death situation. CPR training will also teach you what not to do in an emotional situation. For example, sometimes it's best not to move an injured person. If you are a parent your first instinct might be to pick up your child. This might not be the right thing to do and with proper training, you will learn what is helpful and what is potentially harmful.

If You Hate Cardio, Read This
[Health-and-Fitness:Aerobics-Cardio] Heart health and fat burning doesn't have to mean sticking yourself on a machine. Many people don't like cardio machines. They find it boring and confining. Everybody is different and individual people need to find what suits them best, so they can stick to their fitness programs and enjoy themselves. Here are Five Cardio Alternatives

A Perfect Push Up
[Health-and-Fitness:Build-Muscle] Push ups are fantastic body weight exercises. Not only do they tone and build muscle in your chest, triceps and shoulders but doing multiple reps, gets your heart rate soaring. Push ups are perfect for building strength and can be added in to any routine from muscle building to weight loss. Tips for the perfect push up from head to toe.

The Nutritional Benefits of Sweet Potatoes
[Health-and-Fitness:Nutrition] Sweet potatoes (or yams in some parts of North America) are a root vegetable native to South America. With Thanksgiving coming up, sweet potatoes should be a healthy addition to any holiday feast. They are rich in nutrients and delicious! Nutritional Benefits of the Sweet Potato

Three Mental Benefits to Exercise
[Health-and-Fitness:Exercise] By now it's obvious that exercise improves quality of life. There are the physiological benefits like making your heart more efficient and the physical, like becoming lean, losing weight and having defined muscles. Here are three mental benefits to fitness that will drastically improve your life.

How Long Will it Take Me to Lose Weight?
[Health-and-Fitness:Weight-Loss] Healthy, lasting weight loss happens at .5-2 lbs per week. If you have a lot to lose and have never exercised, expect to fall in the 2 lb a week range. If you have only 5-20 lbs to lose, and you have fitness experience, your weight loss may come at a bit of a slower pace. In general, younger people will lose weight more quickly than older and men lose weight easier than women. Of course everybody is different and general rules do not always apply.

Five Jobs That Keep You Fit
[Health-and-Fitness:Exercise] Mobile personal trainers don't have much in common with couriers, except for being in a profession that keeps you active. One of the reasons I love my career is because I can choose to cycle or walk to work, when the weather is permitting. I also do outdoor training. I get to work at the beach and in parks. How cool is that?! I would not trade it for anything. This had me thinking about other careers that keep you fit.

Five Ways to Increase Running Intensity
[Recreation-and-Sports:Running] When you are trying to progressive your runs, it's not all about increasing speed and time. Here are Five Ways to Increase Running Intensity 1. Hills. Running hills really targets your glutes and lungs. Hills also make you a stronger runner when you switch back to flat terrain. If you don't live in a hilly neighbourhood, practice on the treadmill by raising the incline. Start with 2 minutes at an incline of 5.0 and 3 minutes at 1.0...

Activities For Autumn
[Health-and-Fitness:Exercise] As we reach the first day of fall it's official that the days of beach volleyball and swimming in the lake are over. When the summer is over, people tend to become less active. Don't lose your momentum just because the weather is changing.

Drink Green Tea For Amazing Health Benefits
[Food-and-Drink:Tea] The Chinese have been drinking tea for it's medicinal properties for over 4000 years. Green tea has amazing health benefits. It is the perfect beverage after a yoga class, or on a chilly night. It makes you feel relaxed and definitely has a calming effect. Green tea contains a powerful anti-oxidant called epigallocatechin gallate (EGCG). It is also contains lower levels of caffeine than coffee.

Five Cardio Mistakes
[Health-and-Fitness:Aerobics-Cardio] Cardiovascular activity is a necessity for losing weight and strengthening the most important muscle of them all...The heart! Exercise consistently and use these tips to make the most out of every session for cardio that works!

The Benefits of Compound Exercises
[Health-and-Fitness:Exercise] The beauty of compound exercises, is that you can get a great workout in a fraction of the time. Isolation exercises are fantastic for focusing on muscle development but compound exercises take the (low fat) cake for fat burning and core stabilizing programs.

The Muscle to Fat Myth
[Health-and-Fitness:Exercise] Does muscle turn to fat if you stop working out? It's a common misconception that it does. Fortunately our bodies are not alchemy geniuses. Muscle cannot change in to fat. A lot of people will say "but look at ex-bodybuilders/power lifters/athletes. They got fat!" That may have become heavier and less defined but I can guarantee you that their muscle cells did not actually change in to fat cells. The myth probably stems from athletes eating way more calories than the average exerciser. (Think of Michael Phelps and his 10 000 calories a day!)

Benefits of Hiking
[Health-and-Fitness:Exercise] If you want your hike to be a great workout try brisk walking for 20 minutes at a time. Switch it up between flat and hilly terrain. Try throwing in some squats and lunges on walking breaks to increase the intensity. Be sure to wear layers so you can shed some clothes off, when you work up a sweat.

Know Your Limits in Group Classes
[Health-and-Fitness:Aerobics-Cardio] Group classes are meant to motivate and push you. It's up to the individual to decide their limits and pace themselves. An instructor won't be able to tell if you are pulling every muscle in your body or you are bending your injured shoulder the wrong way.

Five Foods For Quick Energy
[Health-and-Fitness:Nutrition] The best combination for energy is carbohydrates, protein and fat. Here are five foods that are not only awesome for extra energy but they are quick and easy. Just the kind of snack you need when you are on the go and feeling an energy low.

Health Benefits of Yogurt
[Health-and-Fitness:Nutrition] Yogurt is a delicious, healthy food. It's great as a snack on it's own, mixed with fruit, granola or mueseli. It's also a fabulous extra to add in smoothies or even on rice. Check out some of these amazing benefits of yogurt.

Five Tips For Dining Out
[Health-and-Fitness:Nutrition] It's absolutely the worst when you have been eating well over the course of the week and then suddenly, you are asked out to dinner. Surprise dining springs up from all over the place including work lunches, your partner's parents and when friends visit from out of town. Fortunately you can still enjoy yourself at a restaurant by making a few sensible choices.

Three Reasons to Be Honest With Your Personal Trainer
[Health-and-Fitness:Exercise] Getting in to shape should not be something to be embarrassed about. On the contrary, The decision to get fit is a fantastic! Hiring a personal trainer is the best step toward fast and lasting results. However to make it work, you need to be honest about your eating and exercise habits. Three Reasons to be Honest with your Trainer...

Try Active Recovery
[Health-and-Fitness:Exercise] Have you ever worked out so hard, that the next day you feel like Frankenstein? You know, stiff everywhere. All day you are walking around like the living dead. Climbing stairs without bending your knees, falling in to chairs instead of sitting and turning your whole body instead of just your neck, just to look at someone talking beside you. That's a sign of a tough workout indeed! Now before you sit still until you start feeling human again, consider active recovery.

Five Guidelines For Exercise During Pregnancy
[Health-and-Fitness:Exercise] 1. Perform crunches as you normal would before you hit the 20 week mark. Crunches are not only okay to do during pregnancy, they are extremely beneficial. By continuing with your abdominal routine you are strengthening an area that undergoes stress during labour. Having strong abs makes delivery and recovery much easier on both Mom and baby.

Try the Triathlon
[Recreation-and-Sports] If you like cardio and you train for more than just one discipline, consider racing in a triathlon. The triathlon is an endurance competition consisting of swimming, cycling and running without rest. Triathlons vary in distance but the famous Ironman Triathlon consists of a 2.4 mile (3,6km) swim, 112 mile bike ride (180.2km) and a 26.2 mile marathon run (42.2km)

Five Easy Ways to Make Your Diet Healthier
[Health-and-Fitness:Nutrition] Trying to start eating right, can seem overwhelming at first. Chances are, you don't want to give up the food you are used to. In addition to starting an exercise program, too much change at once can be demotivating. Here are Five EASY ways to change your eating habits.

Five Important Weight Lifting Techniques
[Health-and-Fitness:Build-Muscle] Weight lifting technique is extremely important and there is a lot to know. Its an ongoing learning process that takes years to perfect. Even still, there are at least five incredibly important techniques that everybody should know right away.

Why Women Need to Increase Their Weight in the Gym
[Health-and-Fitness:Build-Muscle] Lifting weights helps you to lose weight. By increasing your weight and putting on a bit of muscle, you will burn more calories throughout the day. Lifting helps to speed your metabolism for longer periods after exercise than cardio. If you only do cardio you will look waify. Cardio and weights helps to develop a fit and healthy appearance, which is probably what you picture, when you think of your ideal physique.

Eat Eggs!
[Health-and-Fitness:Nutrition] Eggs have a bad reputation for being high in fat and cholesterol when really, they are extremely nutritious. Not to mention delicious.Ten Benefits Of Eating Eggs 1. Eggs are good for your eyes. They lower risk of developing cataracts and prevent macular degeneration, which causes blindness in old age.

Five Rules For Seeing Results
[Health-and-Fitness:Exercise] People try many different things to get in to shape. Different things work for different people. However, there are certain factors that remain the same throughout any diet and fitness program.

Why Men Should Decrease Their Weight in the Gym
[Health-and-Fitness:Build-Muscle] I train men and see them weight training and it's obvious that strength is important to a lot of them. Strength is important no doubt about it, but ultimately we are all working out for ripped physiques. It's crucial to change up a weight lifting routine for progressive results. If you are always lifting the maximum amount of weight you can handle for 10 reps, you won't get what you are looking for out of your program.

Lose Weight by Getting to Know Yourself
[Health-and-Fitness:Weight-Loss] The process of losing weight can be challenging. Human beings are creatures of habit and breaking bad cycles can be a true test of willpower and the desire to make changes within yourself. The only way to break these habits is to know yourself and identify what triggers eating unhealthy and not exercising. Then find the solution and make the changes.

Are Sit-Ups Dangerous?
[Health-and-Fitness:Exercise] Sit ups have a bad reputation for being bad on the back, causing problems ranging from numbness to spinal damage. However, it's the sit-up you see athletes and the military performing. So whats the deal? A full sit-up also requires hip flexor flexibility and requires a more perfected technique. When you do a sit-up, you need to lift your body off the floor in a very controlled motion, first with your upper and then lower spine.

Muscle Imbalances in Right Handed People
[Health-and-Fitness:Exercise] This is very common. Right handed people don't have much reason to use their left hand in their daily activities. When they are not regularly working on maintaining strength, their left falls behind. It's not just a strength issue. Most of the time it's very much about endurance as well. When trainees start their training, initially we work toward strength and endurance training with a 12-15 rep goal, always starting with the weaker arm. I've noticed most people can lift 1-6 reps with the same weight but then get fatigued much easier on their left side, for all arm exercises.

The Bowflex Select Tech Dumbbells
[Health-and-Fitness:Fitness-Equipment] I recently had the pleasure of trying out the Bowflex SelectTech dumbbells. Ever since I first seen these, I thought they were the the coolest thing in the history of fitness equipment. So I thought it was time to try them out. The product is very impressive. You get 15 sets of dumbbells from 5lbs-52.5lbs (2.5 increments until 25 and then 5 lbs until 50) in two pairs of dumbbells. They way they work is you simply turn a dial to the amount of weight you want on all four sides and away you go!

Buying Weights? Go With a Fixed Weight Set
[Health-and-Fitness:Fitness-Equipment] Plates have their advantages. They take up less space, for one thing. That is what originally attracted me to them. They are also more affordable. Unfortunately that is where the advantages stop. Pros to Fixed Weights Over Plated Dumbbells -Plates always seem to come loose mid set. This is pretty irritating because you have to tighten in between every exercise, instead of stretching or keeping your HR up.

Why I Do Not Recommend Body Building Diets
[Health-and-Fitness:Build-Muscle] When I used to work front desk at fitness clubs I would see personal trainers that had a bodybuilding past, recommending really unrealistic diets to their clients. Imagine, asking someone who hardly has the time or motivation to make it to their appointments, plan their meals a week in advance. Then separate it all in to portions, freeze the rest and carry a duffel bag filled with little Tupperware containers to work everyday. When you are a bodybuilder and it's your job to reach 4% body fat then it's understandable to have a strict diet and try different things to get to the top.

Study Finds 20 Extra Minutes Could Be the Weight Loss Solution For Women
[Health-and-Fitness:Weight-Loss] Researchers from the University of Pittsburgh now say that the "magic number" of exercise time for weight loss in women is 55 minutes, 5 days a week. This goes against the traditional 30 minutes of exercise everyday. I find their findings really interesting because this is the approximately the amount I did 5-6 days a week and the calories I was consuming, while losing weight myself.

The Borg Scale
[Health-and-Fitness:Exercise] The Borg Scale is a way to measure perceived exertion. It's an estimate of what your heart rate is and surprisingly very accurate. I use this method with my clients when I can't get a pulse or a HR reading. The scale goes from 6-20. Seems like a strange range of numbers but considering most resting heart rates start at around 60-70 and max heart rates go up to approximately 180-200, you can see why these numbers are chosen. 6 = 60 beats per min, (bpm) 7 = 70 bpm and so on.

Learn How to Take Your Own Measurements to Track Progress
[Health-and-Fitness:Exercise] Taking measurements and testing body fat every 3 months is the best way to see if you are getting closer to your goals. There's no denying that a smaller measurement and less body fat means you have lost weight. Or a bigger measurement and less body fat means you put on muscle!

All About Kettlebells
[Health-and-Fitness:Fitness-Equipment] Kettlebells are a neat piece of equipment that can really change up a tired dumbbell routine for the intermediate to advanced lifter. Basically, they resemble cannon balls with a handle and they are used differently than free weights and barbells. Kettlebells were popularized in the west by Russian strength and flexibility coach Pavel Tsatsouline who trained the Soviet Special Forces, the U.S. Marine Corps, the U.S. Army and other government security and defense groups.

Five "Lesser Known" Advantages to Home Workouts
[Health-and-Fitness:Exercise] Lifting at home has me thinking about the lesser known advantages to home fitness. Everybody knows the obvious (it saves time, no gym jerks etc) but I want to talk about the "little things" that make a home gym a nice asset.

Five Healthy Snacks For After Dinner
[Health-and-Fitness:Nutrition] Whether you lounge in front of the TV, finish work from the day or read, a lot of people get hungry after dinner. Instead of grabbing for the chips or going to bed with a growling tummy, try a healthy snack that is nutritious and delicious.

How to Develop a Meal Plan
[Health-and-Fitness:Nutrition] If you have ever attempted to make your own meal plan, you know it can get rather confusing. Trying to balance caloric intake as well as the correct proportions of carbohydrates, protein and fat can seem overwhelming, to say the least! Here Are Five Tips To Make A Great And Easy Meal Plan

Fitness Enemy Nuber One - Sugar
[Health-and-Fitness:Nutrition] Don't be too confused by good and bad sugars. There are over 200 sugar compounds and some like glucose, are essential to the brain and body's functioning. I'm mostly talking about the sugar we all know and (unfortunately) love. The white, sweet stuff and all of its syrupy variations. I'd never recommend cutting out sugar entirely. Natural sugars are inevitable. It's recommended that while 50-60% of your diet is carbohydrate based, only a maximum of 10% of that should be sugar.

Five Indoor Exercises That Are Better Indoors
[Health-and-Fitness:Exercise] It's been a rainy summer. It's great to workout outside but when it rains, you have to have an alternative. Here are Five Activities that Are BETTER Indoors for your next rainy day in.

Runners Knee - The What, Why and How to Recover
[Recreation-and-Sports:Running] Running really works, builds and strengthens the hamstrings. Unfortunately it doesn't work your quads nearly as well. If you are only running for exercise, this muscular imbalance starts to create problems for your knee. It's the thigh muscles that hold the kneecap in place. So an imbalance is enough to throw it off track and pull it to one side or another.

Take it Easy - Don't Lift With Sore Muscles
[Health-and-Fitness:Build-Muscle] Weight lifting results are a combination of lifting and rest. When you lift, you tear apart muscle fibers. The soreness that is experienced, is due to these micro tears and a build up of lactic acid. The days after weight training is absolutely crucial. It's the rest that is required for the fibers to re-grow stronger and thicker than before. This growth process is necessary for bigger and stronger muscles.

Great Reasons to Exercise With Your Significant Other
[Health-and-Fitness:Exercise] Working out with your partner is not only a lot more fun than exercising on your own, it's helpful to technique and results. Five Reasons Couples Should Exercise Together - 1. Spotting and technique correction.

Cottage Cheese, a Fitness Food
[Health-and-Fitness:Nutrition] Cottage cheese doesn't seem very palatable to many people. While it is runny and lumpy it's also a great food for both weight loss and building muscle due to it's low fat and high protein content. Cottage cheese can be made in to recipes as a cheese and dairy substitute like in lasagna, dips, on baked potatoes and in salads. It can also be added in to an egg white omelet, whole grain pasta and low fat desserts, like cottage cheesecake.

Plyometric Training
[Health-and-Fitness:Exercise] Plyometrics are exercises designed to produce fast and powerful movements by loading the muscle and then contracting it, in rapid sequence. A common example of plyometric training is a push up where you spring up from push up position with enough force for your hands to come off the ground. Or the standing long jump, like in grade school phys ed.

Should I Do Cardio in the Morning on an Empty Stomach?
[Health-and-Fitness:Aerobics-Cardio] Effective cardiovascular activity for weight loss is controversial. Some people claim fat loss comes from long, slow and steady sessions while others will say that short, fast intervals will do the trick. Another big issue trainers and fitness enthusiasts seem divided on, is whether or not you should do your cardio on an empty stomach, in the morning.

Limit Front Raises
[Health-and-Fitness:Build-Muscle] I tend to limit front shoulder raises in routines for my clients. The reason being, the front of your shoulders gets worked during many other exercises. Especially chest exercises where you push, such as the bench press and push up. The shoulder muscles themselves, (although they look very nice) are pretty small muscles. I would hardly every dedicate a whole workout to them alone.

Circuit Training For a Full Body Workout
[Health-and-Fitness:Exercise] Circuit training is an effective workout plan for those who want to lose some weight, add tone to their body and tend to skip traditional cardiovascular activity. I'm not talking about the hydraulic circuit training equipment like at Curves or a similar establishment. I'm speaking of a more "boot camp" circuit that truly challenges every single muscle in your body.

Running With Weights
[Health-and-Fitness:Exercise] Here is an embarrassing confession. I bought wrist straps back when I was losing weight. They were 1-2lb each. I ran with them. I don't know what I was thinking. Was I getting more out of my cardio session? Not really...Was I doing weights? No. So what exactly was I doing?

Benefits of Pilates
[Health-and-Fitness:Exercise] Pilates is a fitness system that was developed by Joseph Pilates to rehabilitate injured soldiers coming home from the first world war. Pilates focuses on strengthening core postural and deep torso muscles to keep the body balanced and to provide support for the spine.

Get Fit For Less Money
[Health-and-Fitness:Exercise] Getting in shape doesn't have to mean buying a special (and expensive) diet and becoming a member at the fanciest gym in the city. Exercise can be effectively performed on a limited budget. You can get started for free and buy basic equipment for around $25 dollars.

Get Back on Track After Failed Fitness Goals
[Health-and-Fitness:Exercise] If you had goals and gave up, no worries. It's never too late to start again. The sooner you start, the better. A good thing to do the next time around, is to try preventing yourself from quitting by making your goals work for you.

Top Five Reasons Why You Are Not Losing Weight
[Health-and-Fitness:Weight-Loss] How many times have you sworn to get in to fabulous shape and months later, realized you never did get around to it? Or tried and did not succeed? If this is you, read this article for the top five reasons why you have not lost the weight yet.

Be Realistic About Your Fitness Goals
[Health-and-Fitness:Exercise] I remember when I started losing weight, I had these ideas that I would lose a few pounds and suddenly have a perfect body. Like a model from a magazine. No cellulite, no little bulges of fat anywhere etc. The reality is, nobody is ever 100% happy with their bodies. There is always things we think could be better. The quest to perfection is doomed for failure. The point is, self-improvement is not about looking like the cover of a Fitness magazine. It's feeling satisfied with all the physical and mental changes you have achieved. It's about all the newly developed abilities and feeling good about yourself, that truly matters.

Weight Lifting Tip - Don't Swing It!
[Health-and-Fitness:Build-Muscle] The aspiring body builder will pick a weight much too heavy and lift fast with a ton of momentum. When I see people performing bicep curls this way, it looks like they are about to throw the dumbbell across the room. Lifting this way is an ineffective way to build muscle. Instead of the exercise targeting the desired muscle groups they are in fact, putting a lot of stress on the bones. This can cause fractures and ligament strains and tears.

Benefits of the Balance Board
[Health-and-Fitness:Fitness-Equipment] Balance boards come in different shapes, sizes and skill levels. Some only tilt about 10 degrees, which is great for young kids and those who want to get back in to shape. Standard ones tilt about 20 degrees. Boards look differently. The original type looks like a surf/skate board with a sphere on the bottom.

Chronic Pain - Causes, Prevention and Treatment
[Health-and-Fitness:Pain-Management] Many times, people wait until they are are immobilized to seek treatment and they will usually reach for the pain killers, which not only stop working once your body adjusts to the dosage but are also addictive. Ask your doctor for pain killers as a last resort.

Dance Your Way to a Fit Body
[Health-and-Fitness:Exercise] The term "dancer's body" doesn't come from nowhere! Dancing is a fantastic way to get great abs, legs, a strong back and arms. I'll bet that everybody wants to learn at least one style of dance. From line dancing to breakdancing, there is something out there for everybody.

How to Eat Before and After Lifting
[Health-and-Fitness:Build-Muscle] The pre and post meal is a huge factor in whether or not your routine will be as successful as it should be. 30 minutes before you lift eat a combination of starchy carbs and protein. A fantastic choice is 1 cup of oatmeal mixed with protein powder. This combination is light enough that you won't feel weighed down, but more than enough carbs for energy and protein for muscular fuel.

Fabulous Free Days
[Health-and-Fitness:Weight-Loss] After losing 50 lbs, I wanted to eat junk food again. I also wanted to keep the weight off. What could be a bigger weight loss nightmare than gaining it all back? I felt like I deserved to indulge after a year of absolutely no fatty/sugary treats. I had to summon all of my willpower and more to stay away, especially with my sweet tooth!

The Progressive Overload Principal
[Health-and-Fitness:Build-Muscle] Simply put, progressive overload is constantly challenging your muscles and heart by putting them through different workouts on a regular basis, so they don't adapt to a routine. This includes: -Regularly increasing intensity by adding weight, once it become too easy.

An Apple a Day
[Health-and-Fitness:Nutrition] The apple was one of the earliest and is now one of the most cultivated fruits worldwide. The apple tree originated in Asia nearly 7500 years ago but there have been apple seeds carbon dated back to 6500 BCE and fossilized apple seeds from the Neolithic Era! Apples are known in culture and art as a fruit of luxury, fertility, mystery and even as a symbol of sexual seduction, from portrayls of the forbidden fruit, in the garden of Eden. Best of all, apples are very good for you. There must be some truth to that old phrase.

Are You Killing Your Libido?
[Health-and-Fitness:Mind-Body-Spirit] Fitness, nutrition and well-being are directly linked to your sex life. Sex is a health issue and to have a healthy sexuality, one needs to treat their bodies with care and respect. The healthier you are, the healthier your sex life will be. The body is the temple and if you find that your sex life lacking, one of these factors could be the cause.

5 Ways to Reduce Stress
[Self-Improvement:Stress-Management] Stress levels play a huge role in general health and well-being. Stress can trigger conditions such as high blood pressure, heart disease and fatigue. So it's extremely important to relax and decompress everyday. Here are five ways to reduce stress in your life.

The Dreaded Side Stitch
[Health-and-Fitness:Pain-Management] A "stitch" or an exercise related transient abdominal pain (ETAP) is a cramp is your diaphragm, which is a large muscle located between the lungs and abdomen, that controls breathing. The cramp is caused when the diaphragm isn't getting enough blood during exercise. Running or other activities which moves your legs, causes pressure to the abdomen. This pushes up on the diaphragm. Rapid breathing from the lungs, pushes pressure down on to the diaphragm. This pressure from above and below restricts blood flow, causing a pinching or cramping sensation.

How Many Sets Should I Do?
[Health-and-Fitness:Build-Muscle] When performing sets you can switch up the routine by starting heavy and lightening the load as you go. Or starting light (warm up sets) and working your way to heavier weights. Adding multiple sets to your routine triggers growth and results. It also takes the exercises up a notch to continually shock your body in to adjusting to a more intense work load. Remember to rest in between sets until you feel recovered. This way every set will be completed with maximum strength.

Treadmill Vs Outdoor Running
[Health-and-Fitness:Exercise] When asked, most people will say they prefer walking or running outdoors to the treadmill. At a glance, the treadmill seems boring in comparison to the scenery outside. However, there are definite pros to working out on the treadmill for maximizing results and keeping your routines consistent.

Benefits of the Elliptical Trainer
[Health-and-Fitness:Fitness-Equipment] The elliptical trainer is one of the most popular ways to get a fantastic cardio workout and lose weight. It's no wonder it's preferred by the majority of fitness enthusiasts. It has many unique benefits!

Sprinting! The Powerhouse of Running
[Recreation-and-Sports:Running] Runners tend to stick to jogging/walking combinations and steady pace runs. While running and jogging are fabulous activities for cardiovascular endurance and weight loss, the sprint has benefits beyond the leisurely jog in the park. Sprinting requires power from the lower body and abs. It also feels amazing to run with everything you have, to test your lungs, heart and explosive force.

Five Ways to Get Six Pack Abs
[Health-and-Fitness:Exercise] Everybody wants a trim and toned tummy. Having a six pack is the ultimate fitness goal. It's also one of the hardest to achieve. It's a common misconception that it takes a lot of crunches to get a rock hard midsection. Abs should be treated like any other muscle in the body.

Eight Ways to Get Fit at Work
[Health-and-Fitness:Exercise] Results don't necessarily require long hours in the gym. It's completely possible to stay healthy and get in to shape by "active living." Active living is simply, making your lifestyle more active. It's a very easy transition and can make a huge difference to your overall health and energy levels. Use some of the suggestions listed below to add activity in to your work day.

How Much Cardio Should I Do to Lose Weight?
[Health-and-Fitness:Aerobics-Cardio] Cardiovascular activity is strength training for your heart and lungs, as well as the best way to burn fat. The amount of cardio you should be performing is entirely based on your fitness experience. Having lost 50lbs myself, I can say with certainty that you need cardio to lose weight. I've heard talk of losing weight by strength training alone or minimal cardio. This is not true. While weight lifting burns fat by speeding your metabolism on a long term basis, cardio is the fastest way to shed pounds and allow muscle to show through.

Cycling Safety in Toronto
[Recreation-and-Sports:Cycling] I love riding my bike. Even though Toronto isn't adequately equipped with proper bike lanes it's still a whole lot of fun. Of course, because Toronto is not the most bike friendly city, it's important to take proper precautions before heading out on to the streets.

Five Muscle Building Mistakes
[Health-and-Fitness:Build-Muscle] Putting on pounds of pure muscle is a challenge. Especially if you are not an "easy gainer." To gain mass a lot of factors have to be just right. Your diet, exercise technique and even your sleep can directly affect your results.

The Lesser Known Fitness Equipment
[Health-and-Fitness:Fitness-Equipment] The lesser known equipment can be anything aside from the staples (free weights, body weight, cables and weight machines) that give you a great workout and supplement your fitness routine. These equipment types are great for home and studio training.

Benefits of Popular Equipment - Cables and Weight Machines
[Health-and-Fitness:Fitness-Equipment] All equipment has a place in exercise and fitness. Equipment that isn't the most effective can be the best option for beginners. Other equipment gives great results but it takes up too much room or is too dangerous for inexperienced lifters. Forunately, none of the popular equipment is "bad" or ineffective.

Benefits of Popular Fitness Equipment
[Health-and-Fitness:Fitness-Equipment] Fitness equipment staples are the tried and true stuff. Dumbbells, cables, body weight exercises and weight machines are very popular equipment types. Some equipment types are better for certain goals or skill levels but no equipment type is ultimately better than the other. They all have their pros and cons.

15 Summer Snacks Under 100 Calories!
[Health-and-Fitness:Nutrition] Eating light snacks is the best way to stick to your fitness goals but not feel like you are missing out. Making wise snacking choices guarantees fun without the guilt. Always remember to read nutrition facts labels. Soon enough, you will start recognizing diet friendly products and remembering which snacks to steer clear of. Managing your caloric intake becomes easier over time and with such fun and healthy snacking options, you will forget you are even watching what you eat.

Are You Working Out Too Much?
[Health-and-Fitness:Exercise] Over training is a serious health concern. It also damages your chances of seeing results. You might think, more exercise equals more results but that's not the case. Progress comes from rest. Muscles grow and repair while you recover. Taking days off allows you to start fresh, with energy levels at their maximum capacity. It's far better to work out with all your strength three days a week, rather than half your strength for six.

Benefits of Jump Rope - Not Just For Kids Anymore
[Health-and-Fitness:Fitness-Equipment] Jump rope or skipping is most commonly remembered as a childhood playground game. It is also associated with wrestling and boxing training. Jumping rope is an effective and challenging cardiovascular activity. Benefits of jumping rope include:

Five Exercise Safety Tips For the Summer
[Health-and-Fitness:Exercise] If you are exercising outdoors in the heat and you feel dizzy, fatigued or nauseous, take a break. Sit in the shade or go indoors for a drink. Listen to your body at all times. The heat and humidity is no place to push yourself farther than your body wants to go. Exercising outdoors in the summer is fun, beautiful and highly recommended.

Five Reasons to Eat Breakfast
[Health-and-Fitness:Nutrition] How you start your day is important. If food is your fuel then why would you run on empty for half the day? Eating breakfast has been shown to help with losing weight and keeping it off. As well as lower (bad) cholesterol and reduce risks of heart disease. Whether you eat an apple or a big breakfast burrito, you are doing your mind and body a huge favour!

How Many Reps Should I Do?
[Health-and-Fitness:Exercise] Let me start by saying that your muscles don't know how to count! What they do know is time and tension. A rep range, allows the muscles to work for approximately 40-60 seconds. This is the time the muscle needs to be under tension to promote change. 40-60 seconds at about 3-5 seconds a rep is equal to 8-12 reps.

Ten Benefits to Exercising During Pregnancy
[Health-and-Fitness:Exercise] It wasn't long ago that women were afraid to exercise during their pregnancy, out of fear of hurting their unborn child. Now it's not only acceptable, it's encouraged by doctors and health professionals. Exercising during your pregnancy helps you while trying to get pregnant, during and after the birth of your new baby.

You Are What You Eat - Weight Loss Tip
[Health-and-Fitness:Weight-Loss] People are busy and don't always have the time or patience to Calculate their daily caloric requirement. Although it's an extremely helpful and accurate way to lose weight, you can reach your goals by exercising and eating healthier, low fat meals.

Metabolism Over 40 - It's Not Too Late to Lose Weight
[Health-and-Fitness:Weight-Loss] Developing a slower metabolism after you turn 40 is a fact. It's not a myth or an excuse. After you turn forty your metabolism decreases in speed, by about 5% every decade. Fortunately it doesn't have to mean the end of seeing results or losing your figure. There is something you can do about it.

Mind Over Body Study
[Health-and-Fitness:Mind-Body-Spirit] Have you ever heard the phrase mind over body, mind over matter or mind over muscle? The basic idea is that if you believe it to be true, is. If you think you can, you will. If you think you can't, you won't! To test the theory of mind over matter The American Council on Exercise (ACE) conducted a study to prove if this technique held any scientific truth to it.

Treadmill Vs Elliptical Trainer
[Health-and-Fitness:Fitness-Equipment] Both the treadmill and elliptical trainer are cardio fan favourites. They are great machines for burning calories and shedding pounds, but is one better than the other? Being a cardio fiend myself, I regularly use both of these machines to keep my workouts interesting and to change my routine. There are definitely pros and cons to both pieces of equipment.

Benefits Of Cross Training
[Health-and-Fitness:Exercise] Cross training is simply working out in a variety of different ways, to improve overall performance. Changing your fitness routine and training for different activities, conditions your body for a higher level of fitness.

How To Design A Home Gym
[Health-and-Fitness:Fitness-Equipment] Designing your own gym ensures that your workout space is custom designed for you as an individual. Everything you like to do, all of the equipment you need is in the accessible comfort of your own home. You can do a big workout a few times a week, or a little bit here and there whenever you have a moment to spare.

Glutamine - The Repairing Supplement
[Health-and-Fitness:Supplements] Glutamine is used as a fitness and health supplement. It occurs naturally in the human body by circulating through the blood stream, storage in the skeletal muscles as well as dietary sources such as meat, eggs, dairy products, cabbage, beets and spinach.

Is The Wii Fit A Substitute For Traditional Fitness?
[Health-and-Fitness:Fitness-Equipment] The new Wii Fit was released May 21 in North America for the Wii console. I had the privilege of trying it out with CBC News at Six to find out if it really is a substitute for traditional home training and going to the gym. The game was surprisingly detailed, containing weight, BMI and body fat analysis. As well as posture, balance and co-ordination tests. The game includes strength and cardiovascular training as well as a yoga component.

Get In To Inclines
[Health-and-Fitness:Aerobics-Cardio] Running and walking on a treadmill is one of the best ways to keep a tight physique and work your heart and lungs. The incline option is underrated and is usually passed up for a fast, flat run or interval training.

20 Benefits Of Cardiovascular Activity
[Health-and-Fitness:Aerobics-Cardio] I love cardio. I know I'm in the minority on that one! Cardiovascular training can seem repetitive, hard and even boring. If you can stay motivated with a reminder of the benefits, then it might not seem so bad. You may even like it!

How To Hire A Personal Trainer
[Health-and-Fitness:Exercise] The assessment session is a chance to get to know your trainer and to get a feel for their workout style. You are never obligated to continue if it doesn't seem like a good match. It helps to compile a list of questions before the assessment and to have a good idea of what you want out of your training sessions, before the appointment. The more specific you are and the more information you can provide, the better the personal trainer can help you reach your goals. Get a feel for their personality. Warning signs of a bad or inexperienced trainer would be pushy, unsure of themselves and late or unreliable.

How Many Calories Do I Burn In A Day?
[Health-and-Fitness:Exercise] Do you want to count calories but you have no idea what numbers to look for? Anybody can count the calories they consume and burn. It's very easy to do, once you know the exact numbers to work with. With these personalized results you can determine how much you need to eat and burn, to see weight loss or mass building results.

Five Tips For Weight Room Etiquette
[Health-and-Fitness:Build-Muscle] When you are in the gym sharing lifting equipment, it's important to respect other lifters. Everybody is there to get the job done. The more people with proper weight room etiquette, the better the weight room experience will be for everyone.

Five Tricks To Eat Less
[Health-and-Fitness:Nutrition] We start panicking when we realize that over the long winter, we may have let ourselves go a little bit. On top of exercise and eating healthy meals there is always something more you can do to lose weight. Eat less. Using a few tricks you can still feel like you ate a hearty winter meal but in smaller summer-sized portions.

Ten Fitness Mistakes
[Health-and-Fitness:Exercise] Everybody makes mistakes in the beginning! Nobody can expect to learn everything overnight. Fitness can really be a process of trial and error. Still, it helps to learn from other people's mistakes. Here are TEN common fitness mistakes that should be avoided

Dried Fruit - Nature's Candy
[Health-and-Fitness:Nutrition] If you are craving something sweet, don't reach for the candy just yet. Consider trying dried fruit as a tasty (and more healthy) alternative. There is a wide variety of dried fruit, coming from both vines and trees

Creatine And Fitness
[Health-and-Fitness:Supplements] Creatine fills the muscle cells with water. This gives the body energy to perform work like weight lifting harder and longer. With the added strength it enables you to max out your muscles more effectively and gain more muscle mass, as a result. When used properly and in cycles, creatine is relatively safe. However certain side effects have been documented...

Aim For One Fitness Goal At A Time
[Health-and-Fitness:Exercise] Think of the one goal at a time rule like shooting an arrow. You aim with your bow and then shoot the arrow straight at the target. At the end of every practice it's easy to see where you are improving and where you might be going wrong. However, if you are shooting without aiming, without a target or with multiple targets you are not practicing and progressing your archery skills very effectively. Really, you are just playing around!

5 Reasons Sleep Affects Your Fitness
[Health-and-Fitness:Exercise] What I never expected from losing sleep, was the very first thing I noticed. I was ALWAYS hungry. I could not control my appetite! I put on a few pounds rather quickly as a result. Curious, I had to look in to this. I really wanted to figure out why this was happening to me. After researching and discovering the answers to my question, I knew I had to change my routine. Especially if I ever wanted to succeed with my fitness goals!

Benefits Of Tai Chi
[Health-and-Fitness:Exercise] You may know Tai Chi from seeing older people in parks, practicing early in the morning. Don't be mislead by it's slow and gentle nature. When sped up Tai Chi is a fighting style. Training with weapons is possible as well as participating in sparring matches. Tai Chi also burns 250-300 calories an hour. As many calories as downhill skiing!

Muscle Soreness and DOMS
[Health-and-Fitness:Pain-Management] We all know what it feels like a couple of days after a lot of squats or a hilly run. That stiffness, soreness and Fiery pain can really make it hard to walk down the stairs for a few days! Muscle soreness 24-72 hours after your workout is called D.O.M.S. or delayed onset muscle syndrome. It is caused by a build up of lactic acid in the muscles. Or micro tears in the muscle, caused by repeated contractions.

Five Healthy Ways To Lose Weight Fast
[Health-and-Fitness:Weight-Loss] Weight loss should always be a accomplished at a healthy pace of 1/2-2lbs max per week. However, there are little tricks to give your program a boost. If you need to lose an extra few pounds in a hurry for a special event like a vacation, reunion or wedding then try these techniques.

Aqua Aerobics
[Health-and-Fitness:Aerobics-Cardio] If you were looking to change up your aerobic routine, I would suggest you try water aerobics. Also known as aqua aerobics or aqua-fit. Water aerobics is similar to any other kind of cardio exercise. You run, do jumping jacks, perform arm movements and kicks, except you are in the water. Benefits of Aqua Aerobics Include..

Big On Boxing
[Recreation-and-Sports:Boxing] Boxing is an old sport dating back to the ancient Egyptians, Greek Olympics and Roman games. It has evolved in to a professional sport complete with rules, weight classes, coaching, media coverage and a whole lot of fans! Athletes train incredibly hard to achieve ultimate power, strength and agility. Fortunately for most of us we can receive the benefits of boxing, without ever having to actually hit someone. Or get a concussion!

All About Almonds
[Health-and-Fitness:Nutrition] Not only are almonds delicious, they are also great for health and fitness! An almond is the seed from an almond tree. The tree is native to Iran and grows in Saudi Arabia, Turkey, Jordan, Syria, Israel and Lebanon. It grows anywhere from 4-10 meters tall. We call the almond a nut but botanically speaking, it is a fruit. Some health benefits of almonds include..

20 Reasons To Strength Train
[Health-and-Fitness:Exercise] Resistance training is functional. It does a lot more for you, than just developing a hot bod. Even if that's what we're mostly after! 20 Reasons to Strength Train.

Five Ways To Live Life Naturally
[Health-and-Fitness] All over the world people are getting heavier every year! It's become such an issue it has name. The Obesity Epidemic. Over the past hundred years technology has allowed us to live a more leisurely lifestyle. Here are five ways to get back to basics and live a more natural lifestyle...

Coffee And Fitness
[Health-and-Fitness:Nutrition] Many of us fitness enthusiasts love to have ourselves a cup o' Joe. It smells good, it tastes good, it makes you feel good. It's a morning ritual for some and a social way to catch up with friends, for others. Some like it black, some like it nonfat with caramel on top. Whatever your coffee preferences are, coffee lovers can all agree that they really enjoy their caffeine! Is it good for fitness though?

Ten Activities To Improve Your Mood
[Health-and-Fitness:Exercise] Being physical releases endorphins through the pituitary gland (sometimes referred to as "runners high") that will make you feel happy and give you a sense of well being for hours after exercise is completed. Here are ten exercises that will make you feel great...

Get Your Friends Fit
[Health-and-Fitness:Exercise] Before I lost weight, I was far from living anything close to a fitness lifestyle. I ate horribly and I was lazy. Hardly any of my friends were working out either. It was too easy to flake on workouts when the people surrounding me were the same way. Studies have shown that the company you keep can affect your lifestyle. Fit people have fit friends while out of shape people have sedentary friends.

Deloading In Your Weight Lifting Program
[Health-and-Fitness:Build-Muscle] For the most part, lifting heavy is is the way to go. Most people don't challenge themselves enough in the weight room and consequently, don't see the results they are looking for. The body responds best to change and variations in lifting routines. Regular changes in weight, volume, exercise order and muscle groups worked is the most effective way to achieve your desired physique. However, it is also extremely important to have hard weeks and easier weeks.

Stability Balls
[Health-and-Fitness:Fitness-Equipment] The ball works wonders because of the instability that balancing on a round surface causes. While performing exercises on the ball you need to stay balanced. This recruits core and smaller, stabilizing muscles in to action. The result is more muscles worked, improved balance and a stronger core. The ball is especially useful for home gyms with limited space. In many cases the ball can substitute as an weight bench. Some of the many exercises that can be performed on the ball include...

The Benefits Of Cycling
[Health-and-Fitness:Exercise] If you have a bike, take it out for a spin! Cycling is a fantastic way to get in shape. Best of all it's fun. Benefits Of Cycling: -Targets the whole lower body -Strengthens abs...

RICE Fitness Injury Treatment
[Health-and-Fitness:Pain-Management] If you're active you will eventually run in to a minor injury. Sprains, strains tears and bruises happen to the even the most cautious of us. We can do our best to prevent injuries like warming up, stretching and resting in between workouts but when preventative measures fail, remember this acronym: R.I.C.E.

Can I Drink On A Fitness Program?
[Health-and-Fitness:Nutrition] Personally I absolutely love wine and (good) beer. However, when I was on my weight loss program I didn't touch a drop of either. Alcohol makes me feel fat and apparently, its not just a feeling as you will read below. It seems every week a new study is released stating that moderate amounts of alcohol, particularly red wine is good for your health. Maybe so, but don't let the studies (which change like the wind!) justify a glass every night. Especially if you trying to shed a few pounds.

Resting For Building Mass
[Health-and-Fitness:Build-Muscle] Resting in between workouts is crucial to your weight lifting program. Your muscles grow during this time. When you lift heavy you are causing micro tears in the muscle fibers. During the 48 hour recommended resting period the muscles rebuild stronger, bigger and tougher to be able to handle the demand you have been putting on them in the weight room.

Outdoor Running Tips
[Recreation-and-Sports:Running] Excuse my excitement. I have started my outdoor runs for the season and I'm pretty pumped about it. I know I'm going to be sore tomorrow but it's the kind of pain that hurts so good! While I was merrily pounding the pavement this morning I thought of some useful tips for the outdoor runner.

Exercise Friendly Neighbourhoods In Toronto
[Health-and-Fitness:Exercise] If you're a fitness enthusiast, when you think about moving you are likely to want a fitness friendly neighbourhood. From living and working in Toronto, this is my list of the top three most exercise oriented neighbourhoods in the city.

Race Day Tips For Beginners
[Recreation-and-Sports:Running] The races have started in Toronto. (and most other places too!) Many people will be running their first race for charity.

Ten Ways To Burn 200 Calories
[Health-and-Fitness:Exercise] Need a quick workout? Need some summertime workout suggestions? You have come to the right place! TEN Ways to Burn 200 Calories in Under an Hour

Goal Planning For Fitness
[Health-and-Fitness:Exercise] Psychologically, Mondays are a new start. They are like New Years but in a much smaller time frame. I use Mondays as a kind of "goal-checkpoint." To say "I want to lose 10 pounds in 2 months" is a very realistic goal. You could just work out and eat right for the next 8 weeks and you could lose the weight. Or you could not. Charting your goals is a way for you to make certain that what you set out to do will be achieved. It prevents disappointment and wasting your own time and energy. Let's look at this goal in a series of micro goals.

Avoid Fitness Gimmicks
[Health-and-Fitness] If something seems too good to be true, it probably is! Here are tips to steer clear of fitness gimmicks.

Proper Breathing Technique For Weight Lifting
[Health-and-Fitness:Exercise] Holding your breath while lifting is called the Valsalva Maneuver. Your windpipe closes and the pressure in your chest rises. This reaction also occurs when you are coughing or vomiting. Not so good, huh? Holding your breath may cause:

Boost Your Energy - Now!
[Health-and-Fitness:Nutrition] It's not uncommon to suddenly find yourself in an energy rut, at some point during the day. Even with the perfect diet, sometimes we could use a boost of power now and then. A lack of energy can be caused by many things ranging from a sedentary lifestyles, missing components in your diet, mental exhaustion or even something as simple as not sleeping well the night before. Here are five tips to boost your energy right away...

Overcoming Injuries
[Health-and-Fitness:Pain-Management] On February 1st of this year I took a wicked tumble down the stairs in my house. It was early in the morning and I had just climbed out of bed, to get ready for a training appointment. I guess my legs were just as tired as my brain, which was obviously not thinking clearly. I wasn't holding on to the rail and my legs gave out underneath me. Falling down the stairs is the most common cause of death and serious injury in the home!

How Many Carbohydrates Should I Eat In A Day?
[Health-and-Fitness:Nutrition] I can't stress enough the importance of a well balanced diet. To have boundless amounts of energy you need to consume the right amount of carbohydrates, protein and fat as well as vitamins, nutrients and water. Carbs are your energy source. They are the fuel that feeds your brain (which consumes a ton of calories a day, by the way!) and allows you to work out and perform your daily physical and mental tasks.

Exercise Makes You A Better Lover
[Health-and-Fitness:Exercise] People exercise to be healthy, lose weight, gain muscle mass or repair their body after an injury. We all have our reasons to exercise but no motivation is greater than the idea of being more attractive and to become a better lover, in addition to the health benefits received from exercise. Here are some ways that exercise improves your sex life...

Manual vs Electric vs Outdoor Running
[Health-and-Fitness:Exercise] Prior to a week ago I was using a manual treadmill for my indoor morning runs, due to the cold Toronto winters. I originally thought that using a manual treadmill would improve my run times, since you have to put more body in to it, to make the belt move. I noticed right away it was indeed more challenging to gain speed. I went from a 6.0-6.5 tempo run and a 7.0-7.5 sprint, to a 4.0-4.5 jog and a 5.5-6.0 sprint. 4.0 is the speed I walk at outside!

How Much Protein Do I Need A Day?
[Health-and-Fitness:Nutrition] To have endless amounts of energy and feelings of well-being we need to eat a well-rounded diet of carbohydrates, protein and fat which are called macro-nutrients, meaning we need large amounts of them in our diet. In addition to vitamins, nutrients and water which are packed in to the macro-nutrients. Provided you are making healthy food choices.

Protein Shakes All The Whey Taste Soy Good
[Health-and-Fitness:Nutrition] Protein powder is beneficial because protein is the building block for muscles. Not only does it aid muscular growth it also helps to repair damaged muscle tissue more quickly. On top of added protein the powder has less fat, lactose sugar and cholesterol than eating eggs, cheese or meat and is a refreshing alternative to ensure your daily protein requirements are being met.

How Often Should I Exercise?
[Health-and-Fitness:Exercise] According to Health Canada's Physical Activity Guide you need to accumulate a minimum of 60 minutes of physical activity a day. This can be done 10 minutes at a time throughout the day. Activities can be anything physical that you enjoy doing or even chores you have to do anyway. Some examples would be walking, gardening, housework and other lawn maintenance duties.

Health Benefits Of The Rowing Machine
[Health-and-Fitness:Fitness-Equipment] Using the rowing machine for cardio exercise is a fun and beneficial full body work out. Here are some of the advantages to rowing: Rowing burns A LOT of calories, up to 800 an hour. Considering that you are sitting down, it hardly feels like a work out at all!

Lift Fast Or Lift Slow? Lifting Tempo
[Health-and-Fitness:Build-Muscle] If you have ever watched a group of people in the weight room you may have noticed that everybody lifts at a different speed. Some people lift incredibly fast while others seem to be working out in slow motion. While lifting fast or slow is neither right or wrong, your lifting tempo is important and should be a conscious decision every time you lift weights.

Food Journals For Weight Loss
[Health-and-Fitness:Weight-Loss] I believe the food journal was one of the main factors that helped me succeed at losing weight. Now as a personal trainer, I always recommend that clients trying to lose weight should keep one for themselves. They should weigh and portion their food for accuracy and I encourage them to record everything down, that goes past their lips.

Walking As An Exercise
[Health-and-Fitness:Exercise] Walking is underestimated as a purposeful and effective way to exercise because we walk in everyday life and it doesn't feel like a cardio workout. For the most part, it isn't! For cardiovascular exercise to work at weight loss and heart health improvements, the workout must be structured with proper technique and progressive goals.

Heart Rate Monitor Basics
[Health-and-Fitness:Fitness-Equipment] The heart rate monitor is an amazing tool to accurately monitor, track and progress all of your cardio training workouts. They are extremely useful for runners and cyclists to prevent over-training and to be pushed when under training.

How Much Water Do I Need In A Day?
[Health-and-Fitness:Nutrition] Experts recommend 8 glasses a day (a glass being 8 ounces) but they are also assuming you weigh 150lbs, you live some place cool and you exercise 20 minutes a day. Certain factors effect daily water requirements like being ill, living at high altitudes, the temperature where you live, the amount of exercise you receive a day etc. You will find that with most calculations, the number of glasses per day falls between the recommended 8-12 cups.

Running Posture
[Health-and-Fitness:Exercise] After learning how to run properly it has improved my run-times and has also minimized injuries. Running posture is important, especially for distance runner who are likely to suffer from repetitive impact injuries. From head to toe, here is running posture.

Getting To The Gym
[Health-and-Fitness:Weight-Loss] The problem many people have, is just getting out for their workout. Once you are outside or at the gym, you get the exercises done. It's getting there that is the hardest part. Here are some suggestions to encourage yourself to get to your workout destination

Workouts On The Go
[Health-and-Fitness:Exercise] When life becomes too hectic for me to hit up the gym I do what I call "Power workouts." This basically means, I work out in little bits at a time, a set here and there, throughout the day.

Why Hire A Personal Trainer?
[Health-and-Fitness:Weight-Loss] Personal training isn't just for movie stars, rich and famous. According to trends it's expected that soon enough, having a personal trainer will be as typical as having a family doctor.

Yoga Styles - Part 2
[Health-and-Fitness:Exercise] In Part 1 of Yoga styles I discussed three styles of yoga, the yogi that introduced the style and the clients they are best suited to. In this article I will explain three more styles and give a quick run-down of yoga class etiquette.

Yoga Styles - Part 1
[Health-and-Fitness:Exercise] When you are starting out, all the options are confusing. Yoga types are named, usually by the yogi (great teacher) that invented it or the school it was developed in. I want to separate the different yoga types and explain each one. That way you can chose the right yoga style for your needs and goals.

Medicine Ball Madness
[Health-and-Fitness:Fitness-Equipment] I love medicine balls! They are great for strength, power and agility training. They aren't just used to throw at a boxer's stomachs, you know! Medicine balls have been around since ancient times. They were used by athletes such as wrestlers and on the other end of the spectrum, Hippocrates' rehabilitation patients.

Whole Grain Goodness
[Health-and-Fitness:Nutrition] Whole grain is well...The whole grain. It includes the wheat germ, bran and endosperm. White foods are stripped out of these nutrients by processing. White carbs are filled with empty calories. You might as well be eating sugar!

Heart Rate is Great - Part One
[Health-and-Fitness:Exercise] What is a heart rate? The heart rate (HR) is defined as the number of contractions (heart beats) and expressed as beats per minute. (bpm) What is the average HR? The average resting heart rate (RHR), which is the heart's bpm at rest is 70 for adult men, 75 for women and much lower for athletes. Lance Armstrong's RHR is 32-34 bpm!!

Flexibility Techniques
[Health-and-Fitness:Exercise] Everybody needs to stretch after a workout. I don't care how boring or wussy you think it is. It's important! It helps reduce stress and release tension after a workout, flexibility improves your posture, reduces risk of injury and enhances performance in sports and exercise as well as everyday activities. In this article I'm going to discuss three flexibility techniques you can use to receive the wonderful benefits of stretching.

The BOSU for You
[Health-and-Fitness:Fitness-Equipment] The BOSU balance trainer (BOSU standing for "both sides utilized" or "both sides up") is a fitness device invented by David Weck in 1999. The story behind the BOSU is that pro athletes (football players especially) were using stability balls for training but kept hurting themselves due to the instability of the ball. I believe they were trying to do squats on them

Program Modification Basics - Part Two
[Health-and-Fitness:Exercise] Modifying your lifting program regularly keeps your mind interested and your body guessing. Here is three more ways to change it up in the weight room.

Program Modification Basics - Part One
[Health-and-Fitness:Build-Muscle] It's important to regularly change up your weight routine to stimulate the muscles to progress in size and strength. In this article I want to discuss specific program modifications, and what goals they are best suited for.

Pick A Cardio - Any Cardio
[Health-and-Fitness:Aerobics-Cardio] People do not like cardio. Let's face it. It's sweaty, tedious and can be hard. By now people know they can make their 15-45mins more enjoyable by listening to music, watching TV or people watching (tsk tsk) but I've noticed people seem to shy away from equipment they don't know. Using new equipment keeps your mind interested and your body guessing.

Just Say No to Plateaus! Weight Lifting Edition
[Health-and-Fitness:Build-Muscle] Breaking plateaus with mass building is a little bit more tricky than with cardio. There are more factors. This is probably the most common question I get asked in the gym.

Just Say NO To Plateaus! Cardio Edition
[Health-and-Fitness:Aerobics-Cardio] A fitness plateau is when your same old routine isn't showing results anymore. Or worse you're losing hard earned work by gaining weight or losing muscle. This happens because we are creatures of routine and habit. In addition to that, we don't like to be uncomfortable or hurt ourselves. Humans are beings of pleasure, not pain.

Heart Rate - The Big Debate
[Health-and-Fitness:Exercise] About 15 years ago it was "discovered" that working in 60-70% of your THR would burn more fat than working out at a higher intensity. Basically you could still lose weight without completely busting your butt! I want to explain what "the fat burning zone" and "cardio zone" is. So you can make the informed choice.

Try the TUBE!
[Health-and-Fitness:Exercise] Tubes can be used by anybody, from rehabilitation programs to the avid body builder. They come in varied resistance from light to very heavy. You can use them on their own, or with a dumbbell as well for added resistance. If you think of them as a "cable machine" you can probably think of many exercises you already know, that can be duplicated by the tubes.

Heart Rate Is GREAT
[Health-and-Fitness:Exercise] Your Max HR is the highest number of times your heart can contract per/min. It's definitely not the number that should be reached during your work outs! Max HR is linked to age and will decrease as a person gets older. Athletes and active people have a higher Max HR than average.

The Pedometer is Your Best Friend!
[Health-and-Fitness:Exercise] A pedometer is a fitness tool used to track how many steps you take in a day. 2000 steps is equivalent to 1 mile or 1.6km. The average sedentary person takes an average of 2-3000 steps per/day. An active person takes an average of 10 000 steps/day or 5 miles. (8k)

How I Ran Away From Myself
[Health-and-Fitness:Exercise] My whole life I was a fat kid. Doing anything that involved physical effort made me chuckle. Or if I didn't have the energy for laughter, shift uncomfortably. I even had a "no run" rule where I wouldn't run to save my life. This resulted in many missed buses, mostly. I was the archetype of the couch potato. The most perfect specimen of the lazy and unmotivated and well, you get my drift.

Weight Room Jargon 101
[Health-and-Fitness:Exercise] It's hard enough getting technique right in the gym! It helps to know your weight room terminology to ask for help and generally to enhance your gym experience. I'll go through some terms you will most likely encounter on a daily basis in the gym.

The Home Gym You Never Knew You Had
[Health-and-Fitness:Exercise] A common misconception is that in order to get in to great shape, you need to have access to a gym or a ton of equipment. Not True! Here are a couple of things at home that you may never would have guessed could be doubled as gym equipment.

Try The Urban Hike
[Health-and-Fitness:Exercise] Walking without a destination, just to hit a time goal can get boring. Something I love doing is to plan an "urban hike." Even though I've lived in the same city my whole life there are places I've never been to and attractions I've never seen. A day trip is a great outing for all of the adventurous, curious and creative people out there.