Posts Tagged ‘health’

Body Fat – How to “FairBurn” it Off and Live a Healthy Lifestyle

Wednesday, February 8th, 2017

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

Tuesday, February 7th, 2017

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

Monday, February 6th, 2017

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. (more…)

Drink Coffee to Keep Your Brain and Body Healthy

Friday, February 3rd, 2017

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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Vaping is a Safer Alternative to Smoking and Might be the First Step Towards Quitting

Thursday, February 2nd, 2017

Quit SmokingNicotine is not good for you and it is just another expense to empty out your wallet. No one here at Project Swole smokes, but we sure do know an awful lot of folks who do. For those who are not ready to quit but are at least looking for a healthier alternative to smoking, and even for those who are ready to take that first step towards quitting, vaping might be for you.

As an added benefit, people who work out, specifically with resistance training, have a higher chance of kicking the habit than people who don’t exercise. Might as well make the most of both worlds and take that first step today.

Exploring The Benefits Of Vaping As Opposed To Tobacco

You could spend thousands of hours educating yourself about the dangers of smoking cigarettes. One single cigarette contains over hundreds of thousands of chemicals and with each puff you introduce all those toxins in your body. However, what you probably do not know is that there is a new safer alternative to smoking that is taking the market by storm. This new alternative is known as e-cigarettes and it offers a myriad of health benefits as opposed to smoking. (more…)

5 Amazing Essential Oils to Slow down Your Aging

Friday, January 27th, 2017

Cinnamon Essential OilsDoes a small streak of gray hair worry you? Are you afraid to smile because the wrinkle would show up on your face? If you’re worried about aging, then you aren’t alone. It’s one of the greatest fears that trouble most adults. Aging is a natural occurrence, but you can exercise control over it by following the right diet.

Here’s a list of food habits to help you have a healthy mind and body.

  • Reduce your wrinkles with argan oil

Argan oil is one of the most effective anti-aging essential oils. This “miracle oil” is obtained from the fruity pulp of the Moroccan Argan tree.  It’s composed of 80% unsaturated fatty acids, vitamin E, antioxidants, carotenes, and phenols that helps in keeping your skin healthy and youthful.

Using argan oil as a face mask can reduce the early signs of aging. Take a few drops of argon oil and massage your face in an upward motion, starting from your chin. The depth and severity of wrinkles in your face will eventually reduce. You can also see your age spots fade away with the regular use of argan oil. (more…)

Superfoods You Need to Know More About

Monday, January 16th, 2017

Introducing 4 Superfoods You May Have Never Heard About

Matcha Tea SuperfoodsWhen you pass through the produce aisles, you’ll pick up  all the usual items — tomatoes, lettuce, apples, bananas, and other common fruits and vegetables. And then you might grab a bag of almonds or walnuts, too. We all know that these foods provide us with the range of nutrients our bodies crave.

Now if this sounds like you, I want to start off by saying, great job — the more fresh, whole foods you consume, the better. With that being said, if you want to take your health to the next level, you may need to step a little outside of your usual comfort zone.

Say hello to these superfoods, a fantastic way to boost your health throughout the new year! (more…)

An Active Recovery Day

Thursday, December 22nd, 2016

Another Blast From the Past

Looking back in my archives, I found this post from 2008; roughly 2 home relocations ago. About 8 years have passed, the ‘kids’ are teenagers now, the beach is in the backyard now instead of across the street, I still have those Powerblocks, and still love sprinting.

Rest dayToday however it’s about 30°F out, 3 days before Christmas, and it’s snowing. Sprints will be much more difficult, biking is nearly impossible, and the unheated garage is freeeeeezing! I’ve been working diligently as a personal garage gym builder though, and now I also have a doorway pull up bar, push up equipment, an ab roller, springs, and big ole rubber tubes that work great for dynamic resistance training.

If you’ve no idea what I’m talking about, read the follow piece that details my thoughts on active recovery in 2008 and what I accomplished on a warm sunny day in June. I still feel the same way about active recovery, and if you’re not using it on the occasional rest day you’re missing out on fun activities that can help engage your friends and family, burn extra calories, and improve the recovery process from your strenuous gym workouts.

Even medical journals documenting active recovery research have found that, “active recovery can be prescribed and still retain performance benefits over passive recoveries”. Don’t you miss out!

June 21, 2008 – A Day of Active Recovery

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It’s Hard to be Swole if You’re Drunk

Wednesday, December 21st, 2016

Athletes drink. A survey that followed 6,000 teens into their mid-twenties found that while young athletes use fewer drugs than non-athletes, they drink far more alcohol.  Beer steins

Fitness buffs, why is this so dumb?

In addition to the obvious short-term health risks — like drunk driving — alcohol impairs muscle growth and prevents muscle recovery. In fact, according to research conducted by Matt Barnes of New Zealand’s Massey University, muscle performance loss was doubled in participants who drank alcohol.

That wouldn’t be a huge deal for a non-exerciser, but it could be a game-ender for an athlete whose future relies on physical fitness. (more…)

The Advantages of Playing Sports

Monday, December 12th, 2016

Everybody Should Know About the Advantages of Playing SportsKids playing rugby

The average person today does not participate in even 10% of the physical activities that his grandparents were “obligated” to perform. Chopping wood, building and tending a garden, walking to destinations, even washing clothes by hand, where daily habits for folks in the 19th and 20th centuries.

Nowadays, modern men and women spend far too much of their time sitting in the office, in their vehicle or in front of the TV. The gestures of everyday life are limited to pressing buttons to generate heat or cool the air, to wash clothes, to go up or down the floors, to cook food. Long live progress and innovation! (more…)