Skip to main content

Posts

Showing posts from July, 2020

30-Minute Booty Blast

Are you a super busy bee wanting to give your behind a boost? IFBB Bikini Pro  Jennifer Andrews  has got you covered with her new  30-MINUTE FIT FAST WORKOUT!  Jennifer, owner of Fine Fanny Fitness, designed this  BOOTY BLASTING  program using some of her favorite (and scientifically-proven) exercises to strengthen and shape the glutes. It’s a tough one, but as Jennifer always says, “What doesn’t break you will only make you stronger!” OK, enough talk. We’ve only got 30 minutes, so let’s get to work! Here’s the plan… WHAT TO EXPECT FIRE ‘EM UP  WITH PRE-EXHAUST.   Targeting the glutes  can be difficult. Oftentimes, you just can’t get the muscle firing and/or the  hamstrings and quads  take over. This can be related to having tight hip flexors, weak glute muscles, poor form or simply sitting on your rear all day. To help you wake the booty up, the workout begins with two isolation exercises that are very effective at engaging the...
Post a Comment
Read more

What Exercise Authorities Don’t Tell You About Optimal Duration

Physical fitness authorities seem to have fallen into the same trap as the nutrition authorities, recommending what they think may be achievable, rather than simply informing us of what the science says and letting us make up our own minds. Researchers who accept grants from The Coca-Cola Company may call physical inactivity “the biggest public health problem of the 21st century,” but, in actually, physical inactivity ranks down at number five in terms of risk factors for death in the United States and even lower in terms of risk factors for disability, as you can see at 0:17 in my video How Much Should You Exercise?  What’s more, inactivity barely makes the top ten globally. As we’ve learned, diet is our greatest killer by far, followed by smoking. Of course, that doesn’t mean you can just sit on the couch all day. Exercise can help with mental health, cognitive health, sleep quality, cancer prevention, immune function, high blood pressure, and life span extension, topics I c...
Post a Comment
Read more

Detoxify Your Body Naturally

Roots like carrots, sweet potatoes, and turnips, are a rich source of  nutritious complex carbohydrates . Instead of upsetting blood sugar levels like refined sweet foods do, they help regulate them. Long roots – carrots, parsnips, burdock, and daikon radish – are excellent blood purifiers and can help improve circulation in the body. Round roots – turnips, radishes, beets, and rutabagas – nourish the stomach, spleen, pancreas, and reproductive organs. Which  root vegetables  do you eat most? If you’re like most of the world, it’s carrots and potatoes. Here are a few others to explore: Beets   contain an abundance of antioxidants and are highly detoxifying. Burdock  is considered a powerful blood purifier. This long, thin veggie is a staple in Asian and health food stores. Celeriac , also known as celery root, is rich in fiber and with a respectable amount of antioxidants. Jicama  is crunchy and refreshing and contains a generous amount of vitamin C...
Post a Comment
Read more

5 Compelling Reasons to Clean Up Your Diet

We all know it’s important to make time to exercise and move your body regularly. But no matter how many steps you log in a day, or how many workouts you crush in a week, you can’t overlook nutrition. Healthy eating is a critical part of being able to nourish your body and reach your weight-loss goals. “Diet is a large part of the battle towards getting in shape and staying fit,” says  Cassie Majestic , M.D., an emergency medicine physician based in Orange County, CA. “Without a healthy, well-balanced diet, your body will not support your fitness journey.” 5 Reasons Why It’s Important to Eat Healthy 1. You Can’t Out-Train a Bad Diet “No matter how much you move around, if you eat too many calories, it’s too difficult to outrun,” says  Lisa Harris , a registered dietitian based in Temecula, CA. In 30 minutes of brisk walking, for example, a 160-pound person will  burn around 145 calories . But you can easily consume that many calories in a matter of minutes (or ...
Post a Comment
Read more

5-Day Total Body Makeover

Want to tone your body from head to toe, but don’t know where to begin? With the help of Bikini Champion Nicole Nagrani, you  can  give yourself a total body makeover— tightening those glutes, blasting that fat, and toning your legs and arms. Just give us 5 days a week, and we’ll help you achieve a lean and tight bikini body that will turn heads this summer. So print this out and get to work! 5-Day Total Body Workout Plan CLICK TO PRINT   Exercise Descriptions One-Arm Dumbbell Rows: Get Ready:  Using a flat bench and a dumbbell, position your body on the bench, one knee and one hand on the bench, while the other foot is planted firmly on the ground, and the arm on the same side as the foot on the ground is grasping the dumbbell. Go:  Begin with your arm straight, back straight, head up and chest out. Using your back, pull the dumbbell toward your body. Slowly lower and repeat. Dumbbell Wide Squats: Get Ready:  Stand with your feet wide, toes poi...
Post a Comment
Read more

The Crowding Out Strategy to Eating Healthier

It may be more expedient politically to promote an increase in consumption of healthy items rather than a decrease in consumption of unhealthy items, but it may be far less effective. The World Health Organization has estimated that more than a million deaths “worldwide are linked to low fruit and vegetable consumption.” What can be done about it? I explore this in my video Is it Better to Advise More Plants or Less Junk? There’s always appealing to vanity. A daily smoothie can give you a golden glow as well as a rosy glow, both of which have been shown to “enhance healthy appearance” in Caucasian, Asian, and African skin tones, as you can see at 0:24 in my video . What about giving it away for free? A free school fruit scheme was introduced in Norway for grades 1 through 10. Fruit consumption is so powerfully beneficial that if kids ate only an additional 2.5 grams of fruit a day, the program would pay for itself in terms of saving the country money. How much is 2.5 grams? The ...
Post a Comment
Read more

Weight Loss Secrets to Ignite Your Metabolism

The food you eat can have a major impact on your  metabolism . Sure, any fad diet can result in weight loss—all it takes is eating less. However, if you want to build a body that remains metabolic—burns fat and  builds lean muscle —you need to give it the right fuel to get the job done. Doing so isn’t just about reaching a certain macronutrient profile, it’s also about ensuring those  macronutrients  are nutrient dense and delivering you exactly what you need to keep you metabolic. On that note, here are four diet secrets that you might not know about the food you eat that can crank up your metabolism. Metabolic Meat Protein  packs a punch when it comes to metabolism. First off, just eating it increases  thermogenesis . This is because protein takes more energy to burn off than other foods with same caloric value, including  carbs ! In fact, breaking down carbs burns about 5 to 15 percent of the calories you consume, while protein takes about 20 to...
Post a Comment
Read more

Limited-time merch!

Show off your love for NutritionFacts.org with these limited-edition products !  This summer, we’ve got brand new designs on a tee, tank, and mask. Funds raised help my team and I continue to bring you the bite-sized lifestyle medicine information you count on. Get the swag here .  New Webinar: The Human Health Implications of Plant-Based and Cultivated Meat for Pandemic Prevention and Climate Mitigation In my new book How to Survive a Pandemic and my last COVID-19 webinar I marveled at the constellation of new consumer choices in the dairy and meat aisle helping to innovate us out of our precarious situation with regards to the pandemic threats posed by animal agriculture. Plant-based meats, milks, and egg products—as well as even more pioneering approaches involving cellular agriculture—could also offer enormous benefits for the climate crisis. But what are the nutritional and personal human health effects of eating products like Beyond Meat and the Impossible ...
Post a Comment
Read more