Posts Tagged ‘health’

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…)

Healthy Diet on a Student Budget (and More Tips for a Healthier Lifestyle)

Thursday, December 8th, 2016

How to Manage a Student Diet

There is still a big misconception that a healthy diet – and a healthy lifestyle – is expensive. For many, buying organic food, high-end supplements and maintaining a gym membership are not always an option. Students in particular often struggle with maintaining a healthy lifestyle.

Students tend to stay up late and engage in activities that are not necessarily good for the body and mind. The same problems are seen among online students, especially since they have more freedom with their time.

Whether you’re pursuing your bachelor’s degree or taking an online MPH degree while working a full-time job, these healthy diet tips will help you maintain a healthy body on a budget. Let’s get started, shall we?

Don’t Abandon Campus (and Cheap) Meals

Student Diet
There are actually a lot of great meal choices when you’re on a meal plan from the university. The key here is sticking with the meal options that are actually good for your body. Cooked vegetables, omelets and grilled chicken are among the menus you can comfortably go for without breaking your healthy diet.

The same can be said for online students. Since you can now pursue a master of public health degree and various other degrees from home, it is not difficult to prepare your own healthy meals. You’ll be saving a lot on your meals while still maintaining a healthy day in, day out. (more…)

Back to Basics: The Fundamentals of Keeping Lost Weight Off

Thursday, October 6th, 2016

The Basic Fundamentals Of Losing Weight And Keeping It Off

Over the years, more and more consumers have discovered the paramount importance of losing weight and getting into shape. An abundance of health complications can be directly linked to obesity. This includes diabetes, asthma, and high blood pressure. Unfortunately, losing weight can seem hopeless for a large quantity of the population. It is undeniably much more difficult than the majority of people will ever know and keeping the weight off can be even more difficult. Below, you will discover the fundamentals of losing weight and keeping it off for good.

Push up class

Calories In vs Calories Burned

First and foremost, it is pertinent to follow the basics. The concept of losing weight is actually very simple. Individuals only need to consume less calories than they burn each and every day. By following this basic formula, you’ll eventually lose weight. Unfortunately, putting this simple plan into action can be very difficult. Hunger, lack of control, and other factors can get in the way and lead the individual astray. (more…)

8 Signs Your Body Needs More Protein

Thursday, September 15th, 2016

Why is protein so important?

Protein is an essential building block to the body, as it helps create strong muscles, bones and even blood. Athletes and those who exercise hard are among those who are at high-risk to be protein deficient. 

Dietary protein

Your body may be sending you signals that you aren’t getting enough protein, but you may be interpreting these signals as something else. Take a look at the following examples of symptoms that can be misinterpreted as another issue in the body.

Are Your Muscles a Pain?

Many people believe in the old adage, “no pain no gain.” However, sore muscles may

be a sign that you are protein deficient. Because muscles use Amino Acids as their building structure and Amino Acids come from protein, if you aren’t getting enough your muscles may feel sore and weak. Lack of protein can also cause flab to appear where you once had muscles, because your body may be using those muscle as protein for the body. If you are feeling sore muscles or even joints, take an inventory of your protein intake. Adding a bit of protein with a nutritional supplement like Advocare may help those sore muscles disappear.

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Top 5 Myths about Fitness Exercises and Diet and the Truth Behind Them

Tuesday, September 6th, 2016

push-up girlYou might have been doing fitness exercises you think are effective in achieving your fitness goals. The truth is that they might do the opposite. It is time to straighten up the facts and reject the myths that could have impeded your goal all these years.

  1. Crunches are effective ab exercises
    You might have heard several times the advice that you must do crunches in order to bring out those abs. The truth is that they only work if done properly. If not, crunches could just lead to neck and back problems, and a potential spine injury. This exercise also doesn’t target general weight loss which is essential for ab formation.
  2. Sweating means losing weight
    You might say that you have worked really hard to achieve a great body because you are sweating. This is not necessarily the right way to gauge the effectiveness of your exercise techniques. Sweating is a bodily response to cool your body down. It can be affected by other factors like the weather or physiology. Therefore, you must not presume that you are losing weight or you are doing the right exercises if you are sweating.
  3. Staying longer at the gym helps achieve your fitness goals faster
    The number of hours you stay in the gym does not determine the effectiveness of your workout techniques. It also has something to do with what you do at the gym. If you stay there and sit for several minutes while taking selfie instead of lifting weights, then it is pretty useless. It is better for you to stay for 30 minutes to 1 hour only as long as you do intense exercises. You can also try high intensity workout training to maximize results.
  4. Eating late at night can make you fat
    This is not necessarily true. Your body can’t tell the time. It processes calories at the same rate at any point during the day. The issue is on what type of food you eat at night. You might have the tendency to eat less during the day and make it up during the night. As a result, you eat a lot of processed and unhealthy dishes. This is something that you have to avoid. These are foods that are difficult to digest. If you sleep after eating, then the food that you have eaten could get stuck in your body in the form of fats. You also have to take note that eating at night has other unhealthy consequences such as difficulty in sleeping and acid reflux.
  5. “Diet” foods are healthier
    You might fall for ads saying certain products are “diet” foods. This includes crackers, soda, dairy products and many others. Just because you have read the word diet on it does not mean it is healthy. It might be deemed as healthy due to the low calorie content. The truth is that in order for them to make it up for the bland taste, they need to add more artificial sweeteners and chemicals. You might have less calorie intake, but it could lead to other health issues. In short, it is not necessarily an effective way to lose weight. The key is to eat regular foods in moderation.

It is indeed surprising to see that the facts that we were made to believe were true, are in fact pure myths. Therefore, you need to start changing your diet and exercise plans now. In case you wonder why you still don’t achieve your fitness goals despite everything that you have done, then this could be the main reason. You are doing your exercise routines the wrong way or you are eating the wrong types of foods. You need to plan your meals better the next time around and understand the science behind every exercise routine before doing it.

The 4 Best Types of Whey Protein

Friday, July 22nd, 2016

The 4 Best Types of Whey Protein & Alternatives to Whey

Follow the wheyIt is pretty much widely accepted that to truly build a solid and lean physique, one must make sure they are receiving an adequate amount of protein in their diet. While a solid diet with meals rich in protein, fats, carbs and fiber is important many athletes and lifters choose to add a protein supplement following a workout, like one of these top 5 protein supplements here. For decades now, whey protein has been a mainstay choice of fitness professionals.

Whey is a by-product of cheese making, which is then dried and made into a powdered form. Typically being from cow’s milk, it contains 20% protein. By comparison human milk contains 40% protein. Whey is a huge source of branched chain amino acids, or BCAA’s, which stimulate protein synthesis in the body. It is for this reason that whey protein is so successful at building lean muscle mass.  

After intense training and our bodies have burned up all our fuel is when our muscles need protein the most. By supplementing with a liquid protein source, like whey protein, you are ensuring that you will feed those broken down muscles, rather than them start to feed on themselves. Being in liquid form allows for greater absorption. And whey protein specifically is synthesized over a longer period of time, allowing your muscles to be fed for hours. Whey protein can be taken in four different forms: concentrate, isolate, hydrolysate, & casein. While each has its own benefits, they are all none-the-less extremely beneficial to building the physique you desire.

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The 5 Easiest Ways You Can Burn More Fat Starting Now

Saturday, July 16th, 2016

How to Burn Fat Quickly and Efficiently

Burning fat can be tough, there’s so many things you have to keep track of if you want to do it effectively. There’s calories to count, workouts to perform and even macronutrients to balance.

But there are ways to make things easier. Simple additions you can incorporate into your lifestyle to start seeing faster results.

Burn fat faster< Here at Project Swole we show you the simplest ways to burn fat faster by following these simple methods. If you’re struggling to lose those stubborn extra pounds, this is the article you need to read:

1. Drinking Green Tea

When cutting fat, people think a lot more about what they eat, rather than what they drink – and that’s a big problem. Sodas, beer, and even fruit tea can contain huge amounts of calories, and can easily go against all that hard word you’ve been putting into your diet.

So what’s the solution? Green Tea.  One of the better beverages for fat loss, Green tea is full of antioxidants, contains next to no calories, and it accelerates fat loss.

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