Shocking! Myths You Learned About Fitness

 There is no lack of information out there regarding what it takes to keep us fit. What’s true? You may be surprised at some of the answers.

1.The Facts On Fitness

  • Will crunches will give you a 6-pack? No.
  • Do crunches damage the spine? No.
  • Can you target specific fat? No.
  • Are machines really better than free weights?
  • Does stretching really help prevent injuries? No.
  • Are all calories the same? No.
  • Do you really need 8 glasses of water a day? No.
  • Does more sweating means you’re burning more burning? No.

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Shocking! The Truth Behind Why Diet Fads Don’t Work

 There’s plenty of tips and tricks to help you lose weight. But, you still need one thing. You must put in real work.

1.The Truth Hurts

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The word “diet” actually comes from the Latin, diaeta, meaning “way of life.” Unfortunately, not many of us interpret the word this way. We think we can diet, then go back to our old (poor) eating habits.

2.Confusion Over Real Weight Loss

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Diets that promote losing one to two pounds in a week are focusing mostly on weight loss due to fluids.

3.Living In The Age Of Instant Gratification

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We want results within 24 hours. There is a big difference between doing something more efficiently and putting in the work. If you want to lose weight, you must work at it. It’s that simple.

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Awesome! 6 Foods That Can Slow Skin Aging

Records, as early as the 5th century, document the desire to stay young. Science has discovered which foods help our skin to stay healthy.

1.What Kinds Of Things Make Our Skin Age Faster?

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Sagging skin and wrinkles are a part of life. But, some things make our skin age faster. They are:
Free-radicals
UV radiation exposure
Dryness
Poor diet
Science has proved that these food nutrients can help preserve your skin.
Amino Acids
Antioxidants
Hydration
Vitamin C

2.Antioxidants Limit Free Radical Production

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Blueberries and brussels sprouts are rich in antioxidants.

3.Hydration Can’t Be Underestimated

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There’s more you can do than just drink lots of water.
Fish oil is also rich in omega-3 fatty acids. These fatty acids strengthen the skin membranes and help retain moisture. Salmon, tuna, sardines and mackerel all contain large amounts of fatty acids.

4.Green Tea Has Superpowers

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Green tea not only provides hydration but provides antioxidant protection as well.

5.Don’t Forget To Eat Your Veggies

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Dark leafy green veggies, like spinach, contains vitamin C, antioxidants and many other vitamins and minerals. If you don’t like its taste, consider putting it in a smoothie.

6.Oranges Are Super Fruits

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Full of vitamin C, they not only fight off colds but make your skin look great.

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10 Stages You Go Through When You Have Not Run In Ages

Make no mistake. There are stages a person goes through when they decide to run after not running in a L-O-N-G time. Can you relate?

1.The Wakeup Call

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The alarm goes off. You have to convince yourself mentally that you’re investing in yourself because your body is already in pain.

2.Dressing The Part

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You fight to get your workout clothes on because they don’t quite fit like they used to. You’re convinced this counts as exercise.

3.Reality Versus Imagination

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In your imagination, you see yourself as “The Rock” or (fill in the blank here). Then, reality sets in, usually when you start moving.

4.You Start To Run

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Once you start moving, the adrenaline begins to flow. You keep at it. You see yourself as a wild stallion crossing the plains … until…

5.Your Lungs Die

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Okay, not literally. But, it sure feels like it.

6.Walking Sounds Good

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You remember all those articles you read that state walking is better than running. No matter that people are running past you. You’re on your own journey.

7.That Second Wind

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The second wind usually happens around the time your clothes start failing you. Your pants are falling, and your shirt keeps creeping up. But, you persevere.

8.Running Again, Sort of

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Okay, you know realize that you probably would not outrun a zombie …

9.Finally, Cool Down (Read: Pass Out)

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You’re done. You did it. You knew you could. You just completed a … 15-minute run.

 10.Time For Your Reward

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You’ve been dreaming of that cup of coffee and bagel since last night. Maybe tomorrow morning you’ll even remember to run in that direction.

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The “Couch Stretch:”Do This Exercise The Next Time You Watch A Movie

When you sit for long periods of time, your hips and quads tighten. This increases your anterior pelvic load (the load of weight you put on the front of your pelvis.) No wonder your back hurts when you get home from the office.

1. The “Couch Stretch” Is A Life-Saver For Office

This exercise can be done in only 4 minutes. Do it when you get home or while you’re at the office.

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15 Things You Must Do On The Day You Race

Prepping for a run? Let us save you time. Here’s what you should do to make it the best race of your life (until the next one!)

1.The Night Before

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Don’t waste your energy the morning of the race. Lay all your gear out the night before. That includes shoes, clothes, water bottle and (fully charged) electronics.

2.Set Your Alarm Extra Early

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You don’t want to feel rushed while getting ready so get up early, get dressed and make sure you have everything.

3.Go To The Bathroom

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You don’t want to feel rushed while getting ready so get up early, get dressed and make sure you have everything.

4.Ready Your Mind

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What’s the best way to prep your mind for a race? Some use music. While others find meditation works better.

5.Stick To The Plan

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Race day is not the time try something new. Follow your normal routine. No new drinks or breakfast foods today.

6.Pin Your Number On

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Attach it securely where it’s clearly visible.

7.Make Sure You Know How You’ll Get to The Starting Line

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Sounds simple, right? But, plan multiple routes in case of traffic. You don’t want to be late or rushed.

8.Double-Knot Your Shoes

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Make sure the ties are not too tight or too loose.

9.Hit The Bathroom One Last Time

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You can never use the bathroom too often before a race.

10.Line Up In The Proper Lane

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Line up appropriately. Faster runners are in front. Don’t be afraid to ask if you’re positioned properly. If you’re too far up, you can get trampled. If you’re too far back, you’ll waste precious moments weaving around people.

11.Respect Our National Anthem

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A lot of races will play this before a race. Take off your hat, put your hand over your heart and be polite.

12.Don’t Change Your Pace

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Don’t worry about the sprinters. Make a plan and stick to it. You’ll see those other guys when you pass them later.

13.Breathe

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 Your breathing should take on a rhythmic nature which is smooth and continuous throughout the course of the run.

14.Put One Foot In Front Of The Other

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Keep this up until you see the finish line! Ignore the other runners. You’re on your own journey.

15.You Did It!

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Time to celebrate!

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1week

Shocking! These 8 Healthy Foods May Be Exhausting You

Do you think you’re taking the best care of yourself? Well, think again. That healthy food you may be buying may be sapping your energy.

1.Fat-Free Flavored Yogurt

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Fat-free yogurt, even those of the organic variety, does not mean healthy. In fact, many contain large amounts of sugar … even more than candy bars.

Consider Greek Yogurt and add your own berries.

2.Red Wine

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Wine, before bedtime, is both dehydrating and mess with your sleep cycle. Don’t drink any wine within 2-3 hours of going to bed.

3.Fruit Smoothies

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Store bought fruit smoothies often have huge amounts of sugar and protein or fiber. Make your own homemade smoothies.

4.Energy Bars

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These bars often have a lot of sweeteners that can fluctuate energy levels. The amount of sugar and calories do not outweigh the vitamins and minerals unless you perform high-intensity workouts. Energy bars are not a snack food. Instead, make your own from real food.

5.Coffee

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To stay awake during the day, you have to sleep well at night. That means no coffee at least 6 hours before you go to sleep.

6.Veggie Chips

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These chips are the epitome of processed food. Made from refined carbs, they are salty and full of chemicals. Instead, make your own veggie chips or fries from sweet potatoes or kale.

7.Oatmeal

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While plain oatmeal is an excellent source of energy, instant oatmeal has a lot of added sugars and chemicals. Instead, make plain oatmeal and add chopped nuts or fresh berries.

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Awesome! 6 Foods that Will Help You With Your Six-Pack

Eating makes a difference when you’re working towards a 6 pack. Food is what powers you through the workouts, help build muscle and gets rid of that belly fat.

1.Whey Protein

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Whey Protein helps decrease muscle damage while increasing muscle recovery. Strive for 110 grams of protein a day.

2.Asparagus

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Asparagus is not only rich in fiber, but it also acts as a mild diuretic, helping you lose excess fluid

3.Almonds

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Almonds are high in fiber, helping prevent constipation and bloating. It also stabilizes blood sugar and gives you the feeling of being full.

4.Whole Grains

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Complex carbs are essential to power a good workout. These grains also contain fiber and help you to lose belly fat.

5.Greek Yogurt

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Greek yogurt not only contains calcium and probiotics but also contains a whopping 23 grams of protein per cup.

6.Green Tea

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Green Tea has both antioxidants and caffeine.

Caffeine can block the fatigue that prevents you from wanting work out. Antioxidants increase the amount of oxygen that your body uses as fuel.

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7 Reasons Why Cycling Will Give You Superpowers

Cycling does more than just exercise your legs. It’s an activity that will little effort will benefit your body.

1.You Use A Lot Of Muscles When You Cycle

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As you cycle, different muscles work more than others. Also, muscle involvement changes as you complete a revolution.

2.It’s Also Great For The Back

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When you move your leg muscles, you stimulate your lower back as well. Cycling helps strengthen the spine and prevent slipped discs. Make sure your seat and legs are adjusted to the correct positions.

3.Save Your Joints

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This sport gives your body a great workout with less risk to your joints. Because there is no direct impact, it reduces the risk of a knee injury.

4.Good Heart Health

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Bicycling is good for your heart muscle as well. When you work up to 20 miles a week, your chances of having a heart attack are cut by half. All the while, you are strengthening your body against cardiovascular disease.

5.Bicycling Helps You Lose Fat

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As you expend energy, you use up your fat reserves. Not only will you start looking lean, but you lower your cholesterol as well.

6.Increase Your Endurance

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As your endurance increases, you’ll notice it in every aspect of your life. You’ll wake up refreshed, concentration will increase, and in general, have a greater sense of well-being.

7.Cycling Is A Total Body Experience

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From head to toe, your body will thank you for cycling. Muscle power and stamina increases. Your risk of cardiovascular disease and heart attacks decreases. Your thinking will clear. Finally, you’ll look great.

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6 Awesome Tips To Prevent Yourself From Getting Zika While Working Out

Currently, there is no vaccine or treatment for the Zika virus. What’s the best way to protect yourself? Use preventative measures.

1.Use The Right Repellent

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The CDC recommends repellents with active ingredients DEET, picaridin, eucalyptus or IR 3535. Thus far, DEET has not been found to have harmful side effects to people, including pregnant women.

The CDC also recommends avoiding non-registered repellents such as citronella, cedar, peppermint, geranium or peppermint oil.

2.Apply Bug Spray Correctly

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  • Do not put it on under clothes.
  • Do not put on open wounds.
  • Spritz on ankles and feet. (This particular mosquito is attracted to these parts.)
  • For children: Spray on your own hands and then on their skin. Don’t use a repellent with a 30% or higher concentration of DEET. Do not apply on infants younger than 2 months. Children, younger than 3, should not use oil of lemon eucalyptus.

 

3.Use Your Clothes As A Repellent

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Wear baggier long pants and long sleeves. You can get extra protection by using clothes containing permethrin. This is a synthetic insecticide proven safe for children and pregnant women. Avoid Spandex as mosquitos can bite through them. Make sure your shoes cover your feet completely. Use a hat and sunglasses.        

4.Guard Your Home

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The mosquito-specific for the Zika virus feed during the daylight hours, then heads inside your house for shade. Only 1 TBS of water is enough to breed 300 mosquitos. Eliminate standing water both outside and inside of your home. They will breed in your toothbrush cup or even in a small puddle of water left on your counter. The chlorine in pools, however, deter their breeding.

 5.It’s Time For Indoor Exercising

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Heat and carbon dioxide both attract mosquitos. Your body naturally gives these off, but more so during exercise.

 6.Be A Smart Traveler

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First and foremost, avoid affected areas. The CDC regularly updates both countries and localities with active Zika virus transmission. If you find yourself in such an area, sleep under mosquito netting.


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