Five Sustainable Diet Changes You Can Make Today

You might not be aware of this – but when it comes to your diet – even the smallest things can really add up to make a world of difference. Most people, when they hear the word “diet” assume that it requires radical changes to their lifestyles and misery-inducing food restrictions. However, the reality is quite different, because it’s far more effective to make small changes, instead of aiming for a major lifestyle overhaul. Sustainable weight loss

Stop Eating Before You Feel ‘Full’

The most basic thing you can do is to try and follow “Hara Hachi Bu” – and don’t worry – while the phrase might seem complicated at first, it is actually an old Japanese saying, which roughly translates to “stomach 80% full.”

The term refers to an ancient way of eating, practiced mainly by the residents of Okinawa for centuries at this point.

Even though it might be difficult to quantify what 80% actually is, the simpler way of putting this in practice would be this – stop eating when you’re no longer feeling hungry. It’s quite simple when you take a second to think about it. Read the rest of this entry »

Weight Training is More than Just About Building Muscles

Women Weight TrainingWhen it comes to lifting weights, most people have the wrong perception. Weight training does not necessarily equate to bodybuilding and its benefits are not limited to aesthetic muscle growth either. It is a principle that can be used to achieve a variety of goals for both men and women. In fact, all kinds of athletes and sportsmen use different variants of weight training to boost specific aspects of their game. As the general consensus is that the only ones who lift are the people who want to get jacked, let us take a closer look at what else weight training can do to help your health. Read the rest of this entry »

20 Relaxation Techniques to Totally Destress

99% of the World is Stressed Out!

Stressed Out WomanIt seems like every time life is looking up, something nasty happens. This is a pattern I have noticed over the past 20 years. Just recently I was laid off from my contract position at a global trading management software company. That’s 20-25 hours a week of revenue gone, kaput, vanished, and ceased. Now I have to balance working on client projects with finding a new job or more contract hours.

Just when I think my family situation is going well, my parents or my son’s mom does or says something stupid, people get mad and fight, and I end up right in the middle of it. Just when I think my financial situation is getting better, I get hit with several thousands of dollars worth of bills that I wasn’t anticipating. The cycle never ends. Is everyone else’s life like this? I would venture to guess that for 98% of the people in the world, this is exactly how life transpires.

How to Combat Stress

  1. Take a deep breath and blow it out slowly, repeat at least 10 times. Now realize that you have power to control your life.
  2. Be aware that you always have a choice with both emotions and work. Sometimes you need to let your emotions out but still stay in control.
  3. Say something positive to yourself as soon as you wake up.
  4. Start every day with reflection on the previous day, focusing on positive accomplishments and events.
  5. Set goals for what needs to be achieved in the day then write a to-do list. Steps to consider when writing your to-do list:
    • Know your limits and be realistic about what you can accomplish in a day.
    • Prioritize your tasks and work to finish them starting with the highest priority (urgent/important).
    • Do your most difficult task at the beginning of the day when you are fresh, thereby avoiding the stress of last minute preparation. Procrastination only facilitates stress!
    • Focus on one task at a time. Multitasking is one reason people feel like they haven’t accomplished anything.
    • Emphasize quality in your work, rather than quantity. A finished quality product is much better than a shoddy one that will have to be fixed later. Microsoft could stand to take a tip like this.
    • Stagger deadlines for large projects. This will help you to deal with less stress at any one time.
    • Schedule personal time-outs. This will allow you to relax and reflect at strategic points throughout the day. You will also be better prepared when an unanticipated task arrives.
    • Delegate some of your tasks to others. Why should you have to do something that someone else is better at?
    • Review your goals and accomplishments at the end of the day. This is soothing and will help you sleep better.
    • Know your limits and do not push yourself too hard or beat yourself up when you do not achieve your goals. If you have unfinished tasks, go ahead and start your to-do list for the following day.
  6. Improve organizational skills. Stress arises from feeling overwhelmed, thus you should get organized by breaking responsibilities down into manageable pieces and by focusing on the things that really matter.
  7. Stop worrying about what you cannot change. This is hard, but it also acknowledged as an important coping mechanism.
  8. Take responsibility for your life. Control your own destiny by deciding what you want and go for it!
  9. You will have more self-confidence and energy if you treat your body right by following these tips:Yoga Girl
    • Eat a healthy breakfast and healthy snacks only. Stay away from sugary snacks by keeping fruit, vegetables, nuts, and high-protein snacks available when you feel like a snack.
    • Drink water. Avoid alcohol and caffeine as they both contribute to stress in the grand scheme of the day.
    • Exercise a little every day. Endorphins released by exercise can lower stress levels.
    • Eat a small amount of chocolate for more endorphins. A SMALL amount.
    • Use a good vitamin and mineral supplement everyday to keep micronutrients balanced.
    • Get enough sleep and try to get into regular sleeping patterns. Most people need at least 7 hours of sleep a night, kids need more like 10.
  10. Listen to music. Get some aggression out by listening to something heavy, or calm yourself down with some positive and relaxing music.
  11. Use positive self-talk by reminding yourself that you have been in similar situations and that you can get through this one too.
  12. Visualize yourself overcoming a stressful situation. See it and feel it.
  13. Visualize positive things; this does not take long but can help you regain focus.
  14. Develop a sense of humor. I know I have been so stressed out before that I just have to laugh otherwise I will freak out.
  15. Talk to friends. This is one of the most important things, as keeping things bottled up can only cause more stress.
  16. Learn to say no. You can’t possibly do everything you are asked.
  17. Communicate to those around you, that you need a change in communication and situation.
  18. Learn to meditate and let the stress go.
  19. Taking a bath will give you private time and relax the body.
  20. Chew gum. It has been shown that the action of chewing can reduces stress, which is why some people under constant stress tend to overeat. If you don’t like gum, chew on a toothpick.

The 5 Step Plan to Start Journaling Your Food so You Can Beast Harder

Nutella BingeIt’s happened.

Yet again.

It’s 5am, and you are standing in the light of your fridge, with a ladle in the Nutella jar, greedily chomping down any hope that you were going to eat well that day.

“Maybe tomorrow will be the day I lock down my nutrition,” you tell yourself.

“There, there—of course tomorrow will be the day,” the not-so-helpful you replies, the ladle craning towards your mouth, brimming with that sweet, sweet hazelnut spread.

If this feels familiar (and lawd knows it does for me), you aren’t alone.

We all struggle mightily with our nutrition at one point. Or many points. Or all the fuckin’ time.

But it doesn’t have to be this way. And before you laugh and shuffle off to another one of the 7 tabs you have open, you should consider starting a food diary.

Maybe you’ve thought about writing your food before.

Then you were like, “Nah, I ain’t got time for that.”

Or you snickered at the idea of keeping a “food diary.”

Sounds kinda prissy, right?

But really, put aside giving a baker’s hoot what others may or may not think for a moment.

If you want to feel metric butt-ton better, have higher and more consistent energy levels over the course of the day, and you know, beast at a 20% harder rate*, then start putting pen to paper and unleash this certified and proven weapon for kicking names and taking ass—err—in the kitchen.

* Anecdotal approximation. See a doctor if it lasts longer than 4 hours.

Here’s how a food journal will help you open a can of whoop-ass in the gym and in life: Read the rest of this entry »

Strength Training Guide for Motorcyclists

Motorcycle FitnessThis article is exclusively on the right exercises to improve the strength of motorcyclists and make them better riders. For the record, the exercises will yield other desirable results such as improved metabolic activities, improved body detoxing, reduced unwanted fat, improved sleeping orders, improved looks etc., but these are only peripheral perks. The sole essence is to improve the riding performance of the motorcyclists.

These exercises are great for beginner riders and veteran riders alike. If you think you are not fit enough to ride your bike and you are not motivated enough to try to get into riding shape, you can always visit sellbike.com for quick valuation of your motorbike and then unsubscribe to Project Swole, because those without ambition might not bother wasting their time reading these posts.

Lower Body Conditioning

Your lower body and ‘core’ plays the most crucial role in establishing contact with your motorcycle and balancing you on it, as a rider. Therefore, these exercises will be focused on those parts of your body.

Exercising to improve those parts of your body is essential because, while riding, there’s a need to do a number of things, some of which are the need to shift the weight of your body between opposite pegs as your motorbike tilts from side to side when negotiating bends. There’s also a need to engage your legs as props and shock absorbers while doing an off road, and so on.
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Top 5 Foods to Maximize Muscle Gains

Build muscle with foodMuscle gain is not just about what you do in the gym. Although you can’t just eat your way to a dream body, your nutrition can enhance and help you on your journey to a leaner and a more muscular body. If you want to gain muscle faster, add these five foods to your shopping basket.

Meat – Beef and chicken

Protein is of course what your muscles are made of and it shouldn’t come as a surprise then that meat is good for muscle gain. Different meats are the easiest way to eat vast quantities of meat and protein isn’t the only thing going for them – meat also comes back with essential nutrients and vitamins.

The two best meats to opt for include beef and chicken. Lean beef is full of iron and zinc, which are essential for a healthy body. Furthermore, lean beef has a high level of amino acid, which will work together with insulin to promote and boost muscle growth.

You should also opt for chicken (if you’re also trying to cut, get rid of the skin) when looking for high quality protein. Chicken can help with bone health, which is a crucial part of muscle growth. Chicken can easily be spiced with different mixtures to make it taste delicious and ensure you’re not eating the same tasting food every day.
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Body Fat – How to “FairBurn” it Off and Live a Healthy Lifestyle

Whether you want to lose weight, become more fit, feel better, or even add on some weight and muscle, nutrition is key!

Exercise is important and should not be forgotten, but in order to lose and maintain your weight, up to 75% of that will come from proper nutrition, while the other 25% will come from exercise. This is frustrating, confusing, and sometimes infuriating to many because nutrition is a discipline filled with complicated and conflicting information.

Dave and Elyse Fairburn Fortunately, nutrition and your “diet”, over time can become an easy and natural way of living, which is why a couple of my friends created the Fairburn it Off Nutrition & Fitness Plan. When you have a goal, a plan, and some motivation, progress falls right into place.

What is Fairburn it Off?

The Fairburn it Off Nutrition & Fitness Plan was created by husband and wife team David and Elyse Fairburn. Despite David being a certified nutritionist and Elyse being an instructor in the fitness world, they initially struggled themselves with trying to calculate the perfect amounts of food and succumbing to strict diets and several supplements. After finally taking a step back and using what they know and have experienced, they created a sustainable lifestyle nutrition plan to help people lose weight, maintain that weight loss, and not fall prey to some of the very pitfalls that the Fairburns experienced themselves.

The key to the plan is sustainability – the belief that when you simplify healthy living by making your lifestyle healthier and easier to maintain, that you will experience consistent and positive results.  To accomplish this, the Fairburns plans were designed to help you better understand proper nutrition through eating clean, nutrient-packed, whole foods, while still maintaining fitness through both cardio and resistance training. Through sustainability and this balance between nutrition and fitness, you can see positive progress and build new and healthy habits.
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The Benefits of MaxiRaw Creatine

What Creatine Is and How It Works

Creatine BodybuilderCreatine is a substance that is naturally manufactured by the body. It is a nitrogenous organic acid that is considered to be the energy source for muscles. Identified in 1832, creatine is now one of the most commonly used supplements by those who practice sports, especially bodybuilding.

Creatine supplements are especially appreciated for their positive effects in increasing performance for intensive training sports, maximizing workouts in general and offering an advantage in anaerobic athletic contests. At Project Swole our personal experience using creatine is increased strength for max effort training and increased stamina for short duration anaerobic activity (sprinting, higher rep training, Olympic lifting).
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The Benefits of Joining a 24 Hour Gym

Train on Your Own Custom Schedule

Night owls are in for a treat as many gyms are embracing the 24-hour policy. Fitness centers around the world have realized that the demand is high due to the fact that so many people are working hectic schedules and are unable to exercise with any regularity due to other commitments. By offering around-the-clock service hours, not only can a gym goer can work out whenever he or she likes but it also means that everyone who had used lack of free time as their major excuse not to work out will now be able to work out irrespective of their schedule.

24 hour fitness

No matter if one is a gym rat or first-timer, 24 hour gyms are now open across the globe to help anyone reach their fitness goals, notwithstanding their schedules and lack of consistent free time. We are well aware that exercise is a crucial part in our daily lives and now people have a much greater chance at reaping the benefits. Read the rest of this entry »

Drink Coffee to Keep Your Brain and Body Healthy

Drink CoffeeA cup of coffee daily will help you in more ways than you suspect. For example, the daily dose of caffeine can keep Alzheimer’s illness in check, can help reduce cholesterol, protects against dementia, and reduces the risk of developing type 2 diabetes. Recent studies have also determined positive effects on performance when consuming caffeine before exercise. Caffeine addiction is real, but is it really that big a deal when compared to all the positive effects?

Coffee Fights Cholesterol

A daily dose of caffeine blocks the disruptive consequences of high cholesterol that scientists link with Alzheimer’s illness. Caffeine equivalent of merely a daily cup of Joe from could protect the blood-brain barrier ( BBB ) from damage that happens with a fat heavy diet, according to a study.

The BBB protects the central nervous system ( CNS ) from the remainder of the body’s circulation, providing the brain with its own controlled micro-environment. Prior research has demonstrated that raised levels of cholesterol break down the BBB that may then no longer protect the CNS from the damage due to blood borne contamination.

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