If you workout more than 3 days a week you probably understand the importance of a rest day. After I take a day off from training I feel more relaxed, more invigorated, and ready to take on anything that comes my way. One of the reasons I think my rest days are so successful is that I add a stretching routine into my day off. By taking the time to loosen those tight muscles, increase flexibility and practice good breathing, I really get more out of every rest day.
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Are you looking to quickly and effectively get your abs into tip top shape? Well then look no further! According to the most recent research done by at the San Diego State University’s Biomechanics Lab here are the top 10 ab exercises you can do at home. The only required equipment is a stability ball and some exercise tubing.
- Bicycle Crunches – targets the rectus abdominis and the obliques
- Ab Rolls on Ball – targets all the core muscles
- Crunches on Ball – targets the rectus abdominis and the obliques
- Crunches with Vertical Legs – targets the rectus abdominis and the obliques
- Crunches with Arms Extended or Long Arm Crunches – targets the entire length of the rectus abdominis
- Reverse Crunches – targets the lower portion of the rectus abdominis and the obliques
- Crunches with Heel Push – targets the rectus abdominis and the obliques
- Plank – targets all the core muscles
- Traditional Crunches – targets the rectus abdominis and the obliques
- Exercise Tubing Pull – targets the rectus abdominus and the obliques
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Sleep is an often neglected aspect of health and fitness. Typically people don’t think about their sleep until they are experiencing a problem with it. The average amount of sleep needed for an adult is 8 hour each night; however, some people function well with as little as 6 hours while others require more. It is important to remember that the amount of sleep is not the only factor when talking about adequate sleep. The quality of sleep is the other aspect of adequate sleep. With adequate sleep you are able to function each day at a high level while when lacking sleep you are mentally and physically sluggish.
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Bacteria are everywhere- in your food, on your skin, and in your digestive system. Probiotics are a special group of live bacteria. Don’t let that scare you though – Probiotics are the good types of bacteria. I am sure you have seen the commercials for the “healthy bowel yogurts” well those yogurts have probiotics in them. The two bacteria found most often in probiotic products are Lactobacillus acidophilus and Bifidobacterium bifidus. Probiotics can help with boosting the immune system; and with managing the symptoms of IBS, chronic stomach infections, and diarrhea to name a few conditions. There is a never ending battle going on in your digestive system that you probably never knew about – the good bacteria vs. the bad bacteria. Sometimes the good bacteria need a little help in winning the battle. For instance did you know that many of the antibiotics taken to help fight off infections also kill off the good bacteria in your digestive system? Supplementation is how you can help to tip the scales back in favor of the good bacteria. There are many ways to supplement with probiotics. Probiotics are available in pill and powder forms and in some foods such as yogurt and probiotic drinks.
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The Mediterranean diet can help to reduce the risks of heart disease while helping you to lose weight and improve your overall health. The keys to this healthy way of eating are vegetables, fruits, fish, olive oil, and red wine. If that sounds like a way of eating that is interesting to you then here are some tips for following the Mediterranean diet.
- Enjoy a glass of red wine each day. Red wine is high in antioxidants which help to increase the good type of cholesterol.
- Eat your legumes. Beans make a great high protein substitution for meats that are high in saturated fats.
- Choose whole grains. Whole grains are much healthier than their processed counterparts. They offer many nutrients in addition to helping to stabilize blood sugar.
- Eat a rainbow. Enjoy fruits and vegetables at every opportunity. Variety is key when choosing fruits and vegetables so try to get in as many types and colors as you can.
- Grab some nuts and seeds. Nuts and seeds offer antioxidants and nutrients that cannot be found elsewhere. Almonds are especially common in the Mediterranean. Be sure to limit the amounts of nuts and seeds as they are high in calories.
- Pour on the olive oil. The Mediterranean diet is high in heart healthy fats especially olive oil. So don’t be afraid to enjoy some every day.
Clean eating is a hot topic. With so many people are jumping on the clean eating band wagon, you might be wondering why. Clean eating is not a new concept. It has gained recent popularity because of the health and fitness benefits that Tosca Reno has publicized.
Clean eating is simply eating as cleanly as possible through the reduction and elimination of processed and refined foods. Fresh fruits and vegetables, whole grains and lean meats are the cornerstones of clean eating. Eating many smaller meals throughout the day is an important feature as well.
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1) Enhances Athletic Performance
2) Anti-Fatigue with Antimicrobial Activities
3) Powerful Antioxidant
And here’s why…
Guarana is a plant found in Brazil and is best known for its fruit. Extract can be taken directly from the seed of the berry. This extract has gained popularity as a dietary supplement. It contains a stimulant known as guaranine (hence the name) which has similar properties to that of caffeine. It contains about twice the concentration of a regular coffee bean (enough to make the energizer bunny jealous). It helps to bring energy levels back down to normal more quickly after exercise. Its breakdown is as follows, don’t lose me here, 50 percent vegetable fiber, 8.3 percent starch, 7.6 percent water, nearly 6 percent guaraná acid, 7.5 percent pectin and trace amounts of malic acid, mucilage, dextrin and salts, colorant and acids. All you really want to know though is whether or not it’s safe. Studies have shown it to be completely safe unless consumed in overly large amounts, ie: 100g of pure seeds. Basically don’t be going to Brazil and chomping on a ton of berries.
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One of the most essential aspects to a great weight training program is your mental preparation and concentration. Keeping a positive attitude and getting pumped for your workout can dramatically increase your lifts and performance. With a busy work day behind us, we can often find ourselves just running through the motions in the gym. Often people are finding themselves diligently exercising but not seeing the gains. If you have been struggling to see some serious gains in routine lately then maybe it’s time to increase your concentration levels.
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Now that spring is here and the snow is gone people are starting to trade in their gym passes for a pair of running sneakers and hitting the sidewalks or trails. The question I ask you is – What is the condition of those sneakers you are planning to use?
Running in old or worn-out shoes is one of the most common causes for running injuries. Overtime your runners will lose shock absorption and stability increasing the stress on your joints and muscles.
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RIVALUS is pleased to announce that PROMASIL has been Voted Best New Protein by an independent poll of Athletes in Canada and the United States!
PROMASIL is a unique combination of 7 high-quality protein sources that ensures your muscles are provided with immediate and long-lasting enhancement of whole-body amino acid and nitrogen balance. PROMASIL even includes beta-alanine, which further aids in building muscle and functional strength.
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If you workout more than 3 days a week you probably understand the importance of a rest day. After I take a day off from training I feel more relaxed, more invigorated, and ready to take on anything that comes my way. One of the reasons I think my rest days are so successful is that I add a stretching routine into my day off. By taking the time to loosen those tight muscles, increase flexibility and practice good breathing, I really get more out of every rest day.
