The ultimate cardio exercise is the burpee. Once you can do 100 in a row you can call yourself a burpee master. Until then just try and do one more today than you did yesterday.
It doesn’t matter if you are a man or a woman, young or old you can have problems with your sex drive. This can seriously affect your personal relationships and/or marriage with your spouse. It has lead to separation or divorce in many cases. In men a reduced sex drive is often linked to erectile dysfunction.
Some Ways to Boost your sex drive include:
Libido Enhancers
Technology and medicine have advanced so that you can pop a little blue pill and get the desires that you were seeking in many circumstances. This pill does not solve the problem it is only a quick fix. Basically like just patching a tire instead of changing it. However, this does not always work. When some people take these medicines they have minimal to know effects.
Some people prefer natural libido enhancers. There are products out there from a lot of different companies that have pills that advertise themselves as being “natural.” Oftentimes these products can be packed with random substances that aren’t scientifically proven. This is where the consumer should be careful.
There are some that are packed with herbs and other natural ingredients that can increase your sex drive with all natural ingredients that have been scientifically proven.
Dietary Changes
Also some studies have shown that by taking supplements that include tribulus terrestris, tongat ali, acai berry, chaste berry, ginseng and ginkgo biloba, muira pauma have been shown to be effective. Also Zinc has been proven important in testosterone production. It is found in a lot of meets.
Also taking protein supplements. If one increases their protein intake It helps give you better recovery, more power and stamina and can also aid in naturally boosting testosterone production. Again I recommend Rivals products because I know they have been scientifically tested and proven. http://www.rivalus.net/online-shop/products/promasil-milk-chocolate-2-33-lb
A low carbohydrate diet and low sugar diet. This is because carbs and sugar affect your body’s insulin level in the blood and that directly affects testosterone. The result of this is a decreased libido.
Make sure that you are eating Essential Fats such as Omega 3s. Again they help naturally boost the body’s testosterone level, and blood flow. Examples are fish oils, olive oils, nuts and flaxseed.
Lifestyle Changes
In today’s society more and more people are becoming sedentary and not physically active. This is why in today’s world more and more people are overweight or obese. Obesity has been linked to you guessed it, A low sex drive as well as, poor blood circulation which again effects your libido. This can also lead to erectile dysfunction. So get off the couch and stop being a couch potato and get active. Start out small and gradually increase your activity levels. It is important not to do to much too fast. Grab a friend to keep you motivated and as you shed the pounds watch your libido come back!
Smoking and alcohol can also result in a poor sex drive. Smoking can cause breathing problems, is linked to cancer and can affect your circulation which in turn can affect your sex drive. Also Alcohol can cause a reduced sex drive due to mood swings, depression and again blood flow. So stay away from these two addictive substances if you are having problems with a low sex drive.
Try and stay happy and stress free. Increases stress causes a substance in your body called cortisol to increase and again that will affect your natural testosterone levels. Try and stay calm and relax. Try meditation, pilates, yoga or tai chi to reduce your stress levels.
Overall my advice is don’t abuse your body, stay active, stress free and try and stay away from things that are toxic for your system. This will keep your sex drive active, healthy and hopefully active for many years to come.
Protein is the major source for building material for the body and next to water is the most plentiful substance in the body. Protein is important in the growth and development of all body tissues and is used to build and maintain muscles in addition to many other bodily uses.
Protein requirement always differ according to your body size and activity levels. Some calculations are very simple, and many nutritionists calculate your protein requirements by dividing your total weight by two and the result indicates in grams the amount of protein you require each day.
For example, a person weighing 160 pounds requires approximately 80 grams of protein daily. Lean meats such as chicken and fish are great sources of protein. A 6oz chicken breast contains approximately 30 grams of protein and 6oz of white fish contains approximately 35 grams of protein.
The One Part Of Training We All Have A Tendency To Leave Out
When an athlete has tight hamstrings the quadriceps will work harder because they are working against the hamstrings to compensate. This causes both the quadriceps and hamstrings to fatigue and sets the stage for a poor performance or makes the runner prone to injury.Tight hamstrings are a huge contributor to lower back pain, knee pain and leg length differences. If the hamstrings are tight and don’t fire properly, neither do the gluteus maximus and this causes the erector spinae to contract first, followed by the glutes and then the hamstrings and this puts massive stresses on the lumbar spine causing back pain. This also can happen to you!
The following are some great stretches for your hips and legs. Hold each stretch for a minimum of 30s and repeat each stretch for both the right and left leg 3 times. Make stretching a priority and part of your daily routine.
If you want to strengthen your midsection forget the regular crunches! Lower abdominal exercises are often over looked in core training. They should be included in your program because they are great for spinal stability, injury prevention and your lower back. One of the best lower abdominal exercises is the hanging leg raise.
Start slowly so that you will have control. Remember that it is important to focus on quality over quantity. As you begin to raise your knees, think about curling your hips forward to facilitate the movement. The focus should be to engage your abdominal muscles, which are attached to your pelvis and not your legs. The legs are simply an accessory. Try not to swing. Keep your legs together, slowly raise your knees upwards towards the belly button. Then slowly lower your legs to the starting position. Repeat for 10-12 reps. Over time once you have mastered the knee raise add in some variety and try one leg at a time, straight legs or even bring the knees to the left and right.
I was browsing through Best Buy Canada and I came across this little white box that caught my eye. It read: Lost It? Find It? - TrackR. Since I am always on the go in and out of gyms, clients homes, track and field facilities, my car and constantly traveling to different locations for meetings I am always loosing things. So the idea of the TrackR is perfect for me.
This little guy can be attached to your phone, put on your keys, on your bicycle, in your wallet or any electronic device that you use on a day to day basis. It can be 3M adhesively attached to any device. It can also be tied to a keychain, back pack or even your dog.
Once you download the software/app and set up your account (which is very easy) you are good to go. The app is compatible with:
Iphone 4S Or Later
IPad with retina display or IPad mini or later
iOS 7 and later
Android 4.4 and later
Once you realize that you have lost whatever item your TrackR is attached to press your TrackR device button to ring. Even if you phone is on silent you will find it! What a great idea! Also if you log into the app you can ring your item and find it whevever it may be. If you still don't hear the ringer it has a GPS where you can see the location of the item. It also comes with a one year warranty.
The TrackR is definitely TRAIN IT RIGHT Approved! Grab yours HERE.
SMS Audio - On Ear Wired Sport
This past week I received a package from SMS Audio. The package contained two sets of headphones. One of which I have included here. The SMS Audio - On Ear Wired Sport. In Pink and black! My favourite colours. These headphones came with a great travel case for on the go transport. It is hard shelled so if you are like me and just throw your head phones in your bag this will keep them safe. They also came with a workout towel! How convenient. It actually is soft to touch vs some of the sweat towels where if you have dry skin or a callous your hands immediately stick to the towel.
I quickly put the head phones to work and headed down to the gym for a cardio session. They were very comfortable. Didn't move and I immediately noticed the extra long cord. This is key for wired head phones because it means you have lots of room and don't have to worry about pulling on the cord when doing exercises or HIIT training.
On top of all these other great features the sound quality is what I would call "saudi." Crips and clear.
Overall I would give them a 9/10. I would love to have a wireless version. That would give the headphones an overall 10/10. These are definitely TRAIN IT RIGHT APPROVED! Thanks SMS for these great workout headphones in my two favourite colours pink and black!
11 Suggestions To Avoid The Spring Break Hangovers
We have all had those nights that last until 5am or 6am in the morning and have had to be up at 8:30am for an important meeting at the office with a pounding headache, churning stomach, the room feeling like it’s spinning and smelling like a bottle of patron.
As we all know going to work with a hangover is never a positive outcome and can reflect badly upon your professionalism. The following are some suggestions that you can follow to prevent hangovers so you can enjoy the next day after a wild night, rather than dreading it.
Suggestion#1
Take vitamins on a regular basis.
Alcohol depletes the body of important nutrients. So you are doing yourself a favor, especially if you are regularly taking Vitamin B and C. The depletion of Vitamin B in the human body can lead to hangovers. Vitamins are particularly good to take because some are antioxidants that rid the body of free radicals. Which are the little buggers that cause damage at a cellular level. Some work directly on he liver which will help you fight off that hangover.
Suggestion #2
Make sure to eat before heading out for a big night on the town.
When you stomach is full the alcohol that you consume won’t be absorbed as fast into your blood stream. Also sometimes when you drink on an empty stomach your body can’t handle it and wants to expell the toxins. Vomitting at the club is never a good look.
Suggestion #3
Try to avoid mixing different types of alcohols at all costs.
When you drink different types of alcohol at once such as liquor, wine, champagne and beer you are usually concocting a mixture of disaster. Some people have sensitive stomachs. So remember that each type of alcohol is made differently and sometimes your own body can’t handle all of that at once.
Suggestion #4
Try and avoid sweet drinks containing sugars or cocktails with a sweet juice base such as having too many red bull vodka, patron and pineapple, Rum and Cokes, Daiquiris, Margaritas or mojitos.
Sugar causes a spike in your insulin levels. You may feel great for a minute with lots of energy but your body will quickly crash. This is what is known as a high HIGH followed by a low LOW. This can cause the dreaded hangover so I suggest you stick to diet or sugar free mixes.
Suggestion #5
Keep your body hydrated during the day and while you are out at night.
I know we all hate running to the bathroom every five minutes but it is important to keep your body hydrated. Especially when you drink. H20 is the best thing one can take. Particularly PH water. I know when you’re out all you want to drink is alcohol but try and slip in a few glasses of water here and there it helps. Also try and down a glass or two before hitting the sheets when you get home. I guess Vodka waters kind of count in this department but don’t go overboard.
Suggestion #6
Eat Something when you get home before you go to sleep.
Just like rule #2 When you stomach is full the alcohol that you consume won’t be absorbed as fast into your blood stream. I find when you eat something before going to bed after a hard night of drinking it also helps. Something like a few soda crackers or a slice of bread to help absorb the alcohol helps.
Suggestion #7
Try to get a good sleep. 2hrs won’t cut it.
Sleep is when your body regenerates and recovers. Therefore the less sleep you get, the harder it is for you body to recover. A good amount is between 5 and 8 hours. Any less than that and you aren’t getting the proper sleep to help your body recover properly.
Suggestion #8
The next day, try to avoid caffeine.
A lot of caffeine will continue to dehydrate you, the opposite of what you want if you are trying to do to cure a hang over. So try and reach for some water instead of that regular cup of joe.
Suggestion #9
Take a Contrast Bath or a Shower.
Taking a shower always helps. Try switching between cold and hot water. This will help with sore muscles from a night of dancing and also help to wake you up. Plus it will help you not smell like the bar, the booze and the brauds that you encountered the night before.
Suggestion #10
Get some exercise.
Try doing some sort of physical activity when you wake up. Try anything that will keep you sweating. It takes a bit of willpower to move like that when standing seems like a challenge, but trust me sweat it out and get the endorphins going and you’ll feel 1000x better.
Suggestion #11
Call in Sick to Work if non of the above remedies works.
No one wants to tarnish their reputation or professionalism at their place of work. So It is best to stay in bed. Tell them that you think that you have the flu. You will already be In rough shape and most likely sound horrible on the phone so they will believe you. Just make sure that none of them saw you at the bar, and that you didn’t do anything to make the news or tmz the next day.
GOOD LUCK and happy hangover free partying!
TOMS launches its fourth One for One® product, the TOMS Bag Collection, to address maternal health, in Canadian market on March 6
With every bag purchased, TOMS will help provide a safe birth for a mother and baby in need
Toronto, ON – TOMS, the company known for starting a global movement through its One for One® business model, has launched its fourth and newest product, the TOMS Bag Collection, addressing the issue of maternal health worldwide. With every TOMS bag purchased, TOMS will help provide a safe birth for a mother and baby in need. The announcement was made today by TOMS Founder Blake Mycoskie.
“After years in the field, I recognized a need for advancements in maternal health,” said Mycoskie, “so we developed a program with our Giving Partners to identify two key ways TOMS can aid in safer birthing conditions. Being able to give in this way – one that helps save the lives of mothers and newborns – is incredibly special. The issue of maternal health is very close to my heart, as I just became a father this past December. I truly believe people around the world will be amazed at what these bags can do.”
The TOMS Bag Collection features three distinct bag lines including Artisan, Travel-inspired, and Campus and Tech, in canvas, leather and global prints ranging from $30-$328 CDN. TOMS bags will be available for fashionable, philanthropic Canadians at TOMS.ca and select retailers across the country starting on Friday, March 6.
The Artisan line is hand-crafted, hand-beaded and hand-sewn using special construction techniques that have been passed down from generations. The Travel Inspired line draws on TOMS’ employee’s experiences as world travellers, and are extremely lightweight, utilitarian, multi-functional in design and are built to wear-in beautifully with everyday and travel use. The Campus and Tech line is colourful and multi-textured and is designed to carry computers, iPads, tablets and more in style, with many of the offerings being unisex. Key silhouettes for this collection include the tote, baby bags, bucket and the hobo crossbody.
Funds from TOMS bag purchases will help provide safe births in Bangladesh, Ethiopia, Haiti and India. This work will be done by a network of TOMS Giving Partners involved in maternal and child health programs, who will help provide training for skilled birth attendants, along with a safe birth kit that includes vital materials like soap, gloves, gauze, a cord clamp, surgical blade and a clean surface to help a woman safely give birth.
TOMS Tablet Sleeve in Jetset Black ($140). TOMS Canvas Drawstring in Reef Chili Chevron ($86)
TOMS Traveler Duffel in Saffrom Ikat ($164). TOMS Coastal Canvas Tote in Chili Ikat ($108)
TOMS’ Giving Partners in this area include respected organizations such as United Nations Population Fund, BRAC and ayzh. In addition, TOMS has selected Every Mother Counts as its maternal health advocacy partner.
Infection is a leading cause of death among mothers and newborns worldwide, and by providing clean birth conditions and skilled birth attendants, nearly half a million lives can be saved each year. (Source: UNFPA and Every Newborn Action Plan, 2014). Each year, 40 million women around the world give birth without the help of a skilled birth attendant (Source: Millennium Development Goals Report, 2014), but with the training of skilled birth attendants and proper materials to help provide a safer delivery, women are up to 80 per cent less likely to develop an infection and nearly half of newborn deaths can be prevented (Source: UNFPA, 2015).
Of the potential impact the TOMS Bag Collection can have around the world, Mycoskie added, “While in the field, I’ve met mothers and entire families who have been affected by the physical and emotional repercussions of giving birth alone, or in unsafe environments. We feel it’s our responsibility to change this through the TOMS business model, and we’re so proud to be able to present the first One for One product that can actually help save lives.”
United Nations Population Fund (UNFPA):
UNFPA (www.unfpa.org) is the lead UN agency for delivering a world where every pregnancy is wanted, every birth is safe and every young person’s potential is fulfilled. Since 1969, UNFPA has been working in over 150 countries that are home to 80 per cent of the world’s population.
BRAC:
BRAC (www.brac.net) is a development organization founded in Bangladesh in 1972 and a global leader in creating opportunities at scale as a means to end poverty. With more than 102,000 employees, it is the world's largest non-governmental organization, touching the lives of an estimated 135 million people in 12 countries.
ayzh:
A for-profit social venture, ayzh (www.ayzh.com) provides health and livelihood solutions to impoverished women worldwide. This includes developing low-cost, appropriate technology designed to meet the unique needs of women in resource-poor settings.
Every Mother Counts:
Every Mother Counts (www.everymothercounts.org) is TOMS’ maternal health advocacy partner. Founded by global maternal health advocate Christy Turlington Burns, Every Mother Counts is a non-profit 501(c)(3) organization dedicated to making pregnancy and childbirth safe for every mother. Every Mother Counts informs, engages, and mobilizes new audiences to take actions and raise funds that support maternal health programs around the world. Every Mother Counts supports programs in Haiti, Uganda, Malawi, Indonesia, India, Tanzania and the United States that address three critical barriers to maternal health care: lack of education, transportation and supplies.
About TOMS:
In 2006, American traveler Blake Mycoskie befriended children in a village in Argentina and found they had no shoes to protect their feet. Wanting to help, he created TOMS, a company that would match every pair of shoes purchased with a pair of new shoes given to a child in need. One for One®. Since then, TOMS has given over 35 million pairs of new shoes around the world.
Realizing that One for One® could serve other global needs, TOMS launched TOMS Eyewear in 2011 to help restore sight to persons in need with every purchase of sunglasses and optical frames. Since then, TOMS has helped restore sight for over 300,000 people worldwide.
In 2014, TOMS Roasting Co. launched with the mission to provide clean water to developing communities with the purchase of premium coffee. Since its debut, TOMS Roasting Co. has provided over 67,000 weeks of safe water to communities in need in seven countries.
3 Quick Ab Exercises To Get A Summer Stomach
Abdominal exercises are an important part of a well rounded fitness program. Abdominal exercises train the muscles in your pelvis, lower back, hips and abdomen to work together. When they are strong you have better balance and stability. Having well developed abdominal muscles not only gives you a sexy summer stomach but they can help heal most types of back pain.
Here is a great summer abdominal workout that you can do anywhere. This ab workout is designed to strengthen and tone your mid section. For this particular workout you do not need any fitness equipment at all! Make sure to perform all of the exercises slow and controlled so that you activate the abdominals properly.
The workout should be done three times per week, with at least one day off between workouts. Monday – Wednesday – Friday would be ideal. Try to do as many rounds as you can. Or Try and add these in where ever you can! Feel the burn! #trainitright
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