Fitness Articles and Ezines

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1. Activity: Protection against all diseases April 22, 2025 Activity is important to maintain a healthy body and for protection against all diseases. I refer to my article: “Benefits of Exercise” When you are not sleeping your body was designed to be almost continually active. If you immobilize a limb for just three hours, it starts to degenerate. That’s why even during sleep you automatically flex and stretch and turn more than a hundred times in one night. Inactivity is deadly! You can read this in a report by Dr. Walter Bortz in the Journal of the American Medical Association in 1982. He reviewed over a hundred studies showing that the ... (read more) Author: Adrian Joele

2. Diet & Weightloss December 07, 2024 If you are looking for some practical advice for weight-loss and keep it off permanently, the following information will help you to achieve this. For weight-loss, five days weekly exercise of 30 minutes is much superior to three days weekly of 70 minutes, even though the total weekly exercise time of the three day people is an hour longer. In order to keep that metabolic rate churning, frequent exercise is the key. For healthy, permanent weight-loss, depriving yourself is not the answer. Deprivation and bingeing become a vicious circle, and that's just one of the many problems wit... (read more) Author: Adrian Joele

3. Simple Exercises to Connect Your Mind and Body November 19, 2024 In today's fast-paced world, studies show that nearly 70% of adults feel disconnected from their bodies. This divide not only affects our physical health but also our mental well-being. The mind-body connection refers to the relationship between our thoughts, emotions, and physical sensations. Strengthening this connection can lead to improved health, reduced stress, and enhanced overall quality of life. This article explores simple exercises you can do to reconnect your mind and body. Deep Breathing Techniques Box Breathing Box breathing is a straightforward technique that involves... (read more) Author: Donnie Lewis

4. Melt Fat and Build Muscle: A Simple Guide November 10, 2024 Most of us want to lose body fat and build muscle, but it can feel tough. The good news? You can do both at the same time! Let’s break it down into easy steps you can follow. Understand the Basics: What is Body Fat? Body fat is energy stored in your body. When you eat more than you need, your body saves the extra as fat. If you want to lose it, you need to burn more than you eat. Imagine your body as a car. If it doesn’t run out of gas, it won’t use up its fuel. Build Muscle: Why is It Important? Building muscle increases your metabolism, which means you burn more calories ... (read more) Author: Donnie Lewis

5. 5 Simple Workouts That Work October 29, 2024 Getting fit doesn't have to mean spending hours at the gym. With just a few simple moves, you can tone up and feel great. Here are five awesome workouts that will help you see results fast. Let’s get moving! 1. High Knees: Get Your Heart Racing High knees are like a fun game of hopscotch but for your whole body! Stand tall and run in place, bringing your knees up to your chest. This workout gets your heart pumping and works your legs, glutes, and core all at once. Aim for 30 seconds to start, then rest for 30 seconds. Repeat this 3 to 5 times. It’s a quick way to boost your energy an... (read more) Author: Donnie Lewis

6. Muscle Matters: Mass Building vs Lean Muscle - What's Best for You? October 21, 2024 When it comes to working out and getting fit, there’s a big question many people face: Should you build muscle for size or go for lean muscle that’s more toned? Let’s break it down so you can find what works best for you. What is Mass Building? Mass building is all about gaining muscle size. Think of it as pumping up a balloon. You want that balloon to be as big as possible! In the gym, this means lifting heavier weights for fewer reps. You’ll typically go for compound exercises like squats and bench presses. The idea is to increase your calorie intake to fuel muscle growth. Ima... (read more) Author: Donnie Lewis

7. The Truth Behind Fast Weight Loss: Debunking 7 Common Myths October 10, 2024 When it comes to losing weight fast, many people are eager to try out the latest trends. But fast weight loss often brings along a host of myths that can mislead you. Let’s clear the air and bust some of these myths to help you understand the truth. Myth 1: You Can Lose Weight Safely by Starving Yourself One of the biggest misconceptions is that eating less means losing more weight. Sure, cutting calories can lead to quick weight loss, but starving yourself is not the answer. Our bodies need fuel to function! Think of your body like a car that requires gas. If you’re not fueling up e... (read more) Author: Donnie Lewis

8. 5 Habits to Build Mental Toughness October 07, 2024 Building mental strength isn’t just for athletes or soldiers; it’s for everyone. Just like you’d hit the gym to get your body fit, you can train your mind to tackle life’s challenges. Here are five habits that can help you develop that mental muscle. Habit 1: Embrace Challenges Life throws curveballs all the time. Instead of backing away from challenges, step up to them. Facing difficulties head-on can boost your confidence. Think of it like lifting weights; the more you push yourself, the stronger you get. When you take on challenges, you learn, grow, and prove to yourself that you ... (read more) Author: Donnie Lewis

9. Muscle Growth Roadblocks: Frequent Mistakes Slowing You Down October 01, 2024 Building muscle is a journey, but many make simple mistakes that can slow down their progress. Let’s explore some common pitfalls that could be standing in the way of your gains. Skipping the Basics: Importance of Nutrition You can’t build a solid house without a strong foundation, right? The same goes for your body. Proper nutrition fuels your workouts and helps your muscles recover. If you’re not eating enough protein, your body won’t have the building blocks it needs to grow. Protein-rich foods like chicken, fish, beans, and nuts should be staples in your diet. What's the point of... (read more) Author: Donnie Lewis

10. The Best Workouts for Building Muscle Mass September 29, 2024 Building muscle mass is like building a solid house. You need a strong foundation and the right materials. If you want to transform your body, you’ve got to know which workouts pack the most punch. Here’s a guide that’ll help you hit the gym and get serious results. The Power of Compound Movements If you want to stack on muscle, compound movements are your best friends. These exercises work multiple muscle groups at once, making them super efficient. Squats Think of squats as the bread and butter of leg workouts. When you squat, you engage your quads, hamstrings, glutes, an... (read more) Author: Donnie Lewis

11. Hidden Health Benefits of Exercise September 28, 2024 Exercise isn’t just about losing weight or building muscles; it's a treasure chest of health benefits waiting to be explored. You might think you know all the perks of breaking a sweat, but let’s shine a light on some surprising advantages that’ll get you moving. Boost Your Brain Power Did you know that getting your heart rate up can also boost your brain power? It’s true! When you exercise, blood flows to your brain, delivering oxygen and nutrients needed for optimal function. This can help improve memory, sharpen focus, and enhance creativity. It’s like giving your brain a dose of ... (read more) Author: Donnie Lewis

12. Getting Fit After 50: 5 Simple Steps to Boost Your Health September 27, 2024 Becoming more physically fit after age 50 isn’t just possible; it can be exciting! With the right approach, you can enjoy a stronger, healthier life. Here are five simple ways to get started. 1. Start with a Doctor's Visit Before jumping into any fitness routine, it’s smart to check in with your doctor. This step is like getting a map before you start a journey. Your doctor can tell you what activities fit your health needs and what to avoid. They might suggest tests to see how your heart, joints, and muscles are doing. With their guidance, you can create a safe plan to get moving. ... (read more) Author: Donnie Lewis

13. Pump It Up: 6 Key Steps to Build Muscle Fast September 23, 2024 Building muscle isn’t just for bodybuilders or gym rats. It’s for anyone who wants to feel stronger and look better. If you’re ready to transform your physique, here are six easy-to-follow guidelines that can help you build muscle efficiently. 1. Set Clear Goals: Know What You Want Before you jump into your muscle-building journey, take a moment to think about what you want to achieve. Do you want bigger arms, stronger legs, or an overall toned look? Setting specific, measurable, and realistic goals gives you a roadmap to follow. It’s like having a treasure map; you need to know wher... (read more) Author: Donnie Lewis

14. Myth shattering: 7 Misconceptions About Women and Weight Loss September 19, 2024 When it comes to weight loss, many women find themselves tangled in a web of myths and misconceptions. It’s time to clear the air and separate fact from fiction. Here are seven common myths about women and weight loss that you should stop believing. Myth 1: Women Should Only Focus on Cardio It's often said that cardio is king when it comes to weight loss. While running on the treadmill can help burn calories, it's not the whole story. Strength training plays a crucial role in building muscle, which can boost your metabolism. Think of it like this: more muscle means your body burns ca... (read more) Author: Donnie Lewis

15. 5 Mistakes That Slow Down Your Fat Loss Journey September 15, 2024 Fat loss can feel like a tough mountain to climb. You might hit the gym, count your calories, and even give up your favorite treats. But what if there are a few common mistakes that are keeping you from reaching the summit? Let's break down five mistakes that could be slowing down your fat loss journey. 1. Skipping Meals: A Recipe for Disaster It might sound tempting to skip meals to cut calories, but this strategy often backfires. When you skip meals, your body thinks it's starving. This causes your metabolism to slow down, making it harder to burn fat. Think of your body like a fir... (read more) Author: Donnie Lewis

16. 5 Myths About Diet and Fatty Liver You Should Know September 13, 2024 When it comes to fatty liver disease, misunderstandings can lead to harmful choices. Let's clear the air by debunking five common myths about diet and fatty liver. Myth 1: All Fat is Bad for You Many people think all fats should be avoided if you have fatty liver. Wrong! Not all fats are created equal. Healthy fats, like those found in avocados, nuts, and olive oil, can actually support liver health. Think of it like this: just as not all people are the same, not all fats are either. It's the trans fats and saturated fats in processed foods that you should steer clear of. Moderation ... (read more) Author: Donnie Lewis

17. Avoid These 5 Common Mistakes When Mixing Cardio and Core Workouts September 12, 2024 Mixing cardio and core workouts can feel like trying to juggle flaming torches while riding a unicycle. It’s challenging yet rewarding when done right. But many people stumble over common pitfalls that can derail their fitness journey. Let’s take a closer look at five mistakes to steer clear of for the most effective cardio and core routine. 1. Skipping Warm-Ups and Cool-Downs Imagine trying to start a car engine in the dead of winter without letting it warm up first. It just doesn’t work well. The same goes for your body. Jumping straight into intense cardio or core workouts can lea... (read more) Author: Donnie Lewis

18. Blast That Belly: 5 Easy Ways to Shed Fat Fast September 11, 2024 Belly fat can feel like a stubborn guest who just won’t leave. If you’re tired of dealing with that extra weight around your midsection, you’re in the right spot. Here are five easy ways to help you shed belly fat and feel great. 1. Get Moving with Fun Workouts Let’s be real—exercise doesn’t have to be a chore. Try incorporating fun activities like dancing, biking, or swimming. When you enjoy what you’re doing, it doesn’t feel like work! Aim for at least 30 minutes of movement most days of the week. If you’re having fun while getting fit, you’ll stick with it longer, and your belly w... (read more) Author: Donnie Lewis

19. The Hidden Truth About Fatty Liver September 09, 2024 Ever heard of fatty liver disease? It’s when too much fat builds up in the liver, and it can mess with your weight loss efforts. Even if you eat what you think is healthy, this condition might be lurking. You might be wondering why you’re eating right but still gaining weight. Let’s dive into this. The Connection Between Diet and Fatty Liver You may think a salad is the ultimate healthy choice, but not all foods are created equal. Sometimes, our favorite “healthy” foods can still contribute to fat storage in the liver. Foods high in sugar and refined carbs can lead to fatty liver, ev... (read more) Author: Donnie Lewis

20. Why Eating Healthy Might Not Help You Shed Pounds September 09, 2024 Ever heard of fatty liver disease? It’s when too much fat builds up in the liver, and it can mess with your weight loss efforts. Even if you eat what you think is healthy, this condition might be lurking. You might be wondering why you’re eating right but still gaining weight. Let’s dive into this. The Connection Between Diet and Fatty Liver You may think a salad is the ultimate healthy choice, but not all foods are created equal. Sometimes, our favorite “healthy” foods can still contribute to fat storage in the liver. Foods high in sugar and refined carbs can lead to fatty liver, ev... (read more) Author: Donnie Lewis

21. Why Your Body is Stubborn About Weight Loss September 05, 2024 Struggling to shed those extra pounds? You’re not alone. Many people feel like their bodies just won’t cooperate when it comes to losing weight. It can be frustrating, especially if you’re doing everything "right." Let’s break down some reasons why your body might be putting up a fight. Understanding Metabolism and Weight Loss Think of your metabolism like a furnace. It burns calories to keep your body running. If your furnace isn't working efficiently, it won't burn as much fuel. Factors like age, genetics, and hormonal shifts can impact your metabolism. Are you getting older? Your ... (read more) Author: Donnie Lewis

22. Protein Why it's Important for wellness, fitness and weight management August 30, 2024 Protein plays a fundamental role in our overall body health and wellness. It helps with weight control and in building, maintaining and repairing muscles. Studies have shown that a meal high in protein can help you feel fuller longer, which helps further with weight management. But how much do we really need? It could be more than you think! The "average" adult according to the European Food Safety Authority - needs 0.83 gram of protein per kg of body weight. However this level increases with the level of activity undertaken. that protein's dietician, Orla Walsh, says that active a... (read more) Author: Adrian Joele

23. Nutrition for Seniors August 27, 2024 When we age, we must eat well and adjust our eating habits. As we get older, our needs for certain nutrients will change significantly. Most people know that vegetables are better for our health than potato chips, and that lean protein is better than fried food. and alcohol and sweets  should be taken in moderation. Yet, we are still struggling with degenerative diseases like obesity, heart disease, stroke, arthritis diabetes and dementia.   To live healthy, we have to keep a balanced, healthy diet Avoid smoking and excessive use of alcohol and toxic chemicals, take regular exerci... (read more) Author: Adrian Joele

24. Recipe for a Long, Healthy Life July 31, 2024 Many people are in search for healthy living. But what are really the essentials for health and fitness? And how do you achieve good health and overall well-being? When we have a closer look at the concept, it all boils down to the following four components, which are crucial for healthy living: 1. Good nutrition 2. Regular exercise 3. A good night sleep 4. High-quality nutritional supplementation Healthy living means: keeping a balanced, healthy diet Avoid smoking and excessive use of alcohol and toxic chemicals. If we choose to make good nutrition, including supplem... (read more) Author: Adrian Joele

25. Soaring Demand for Private Label Face Serum and Vitamin C Serum January 25, 2024 In the dynamic landscape of skincare, a noteworthy trend has emerged, propelling the demand for private label face serums and, in particular, vitamin C serums. Consumers today are not only seeking effective skincare solutions but are also gravitating towards products that cater to their unique needs. This shift in preferences has given rise to the popularity of private label face serums, offering a personalized touch, and the ever-increasing craze for the powerhouse ingredient—vitamin C. The Rise of Private Label Face Serum: Personalization and Brand Loyalty: Private label face seru... (read more) Author: Richard Conard

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