Like millions of americans BBQ is a big time favorite. Starting around the 4th of July, many americans will be hitting the BBQ and will continue the tradition just about every weekend until the cold weather approaches again.

In the 1970′s these warnings started becoming more apparent to America and the world.
In my opinion, if you go around and actually take a survey from people about the carcinogenic problem when burning food, not many people would even have an idea of what you are talking about.

Certain forms of cancer are caused by heterocyclic amines (HCA’s) and polycyclic aromatic hydrocarbons (PAH’s), these two chemicals are created when meats such as beef pork fowl and fish are cooked at high temperatures and burnt.

In these circumstances this can mean if anything is unattended for a even few minutes in the summer heat. Burnt food for some people is considered the tastiest but WARNING it is without doubt not the healthiest. Keep the burning of the food to a minimum to avoid carcinogens

Many labs tests have concluded that these HCA’s and PAH’s are mutagenic (able to alter your DNA that would increase the risk of cancer)

According to studies people who are eating medium to well done meats were more then likely to suffer from stomach cancer versus the other’s who ate rare to medium-rare cooked meats. One study showing men who consumed 10g or 1/3 ounce a day of well done meat had a 40% higher chance of developing prostate cancer

In addition to the mutating chemicals there are other things in meat which can lead to cancers as well. These other things are found only in processed meats and are just as bad for the body. Free iron (“heme”…http://en.wikipedia.org/wiki/Heme) and nitrites as well are present and just as capable of causing cancers

BUT DONT FEAR MY FRIENDS BECAUSE WITH THIS PROBLEM THERE IS A GREAT FIX….

How to avoid these cancer causing chemicals and poisons without losing any of the great flavor you do enjoy? First tenderize the food then zap any possible mutagens or bugs in the meat with a microwave. Third you can steep it overnight in a marinade. Two or three hours before eating this the meat should be transferred to a roasting pan, covered with foil and places on the colder side of the grill with a temp of no more than 220F. With the leftover marinade continually baste the meat every 10-15 minutes. Take the meat out of the pan when tender and grill it on the hot end turning it every so often until the meat is brown not black.

DO YOU KNOW: Marketing companies and marketing agents will specifically label things and change words around to confuse the consumer into buying almost anything!

WHY DO THEY DO THIS? Because nobody cares about your health when the underlying drive for the sale is PROFIT. Even though numerous companies are out there trying to sell you anything by saying it will do great things for you and your body, you have Phil to tell you what’s right and what’s awful

Just because a label is tricked out with the CORRECT eye-catching words does not mean what’s inside the package is actually a good selection for you. In order to find out if what is inside the package is good, one must turn it around and read. Now we all know most people are usually in somewhat of a rush and usually the first and only thing that they are going to look at is the front of the box for those KEY or EYE POPPING words.

So I’m going to teach you all to turn the box around and look at the backside

Here’s a couple of key things you should be looking for all the time

1. Trans Fats. To put it plain and simple trans-fats will clog your arteries by boosting levels of bad cholesterol and in addition to clogging your arteries can contribute to many cancers. Because of these pretty big negatives I find it very hard to justify eating even the smallest amounts of this poison. BUT when you see a big label and in the front it says 0 grams of trans-fats on the package they can be LYING. WHY? Because the FDA food labeling guidelines allows foods that have less than 0.5 grams of trans-fats to read 0 on the label. Even though these companies are allowed legally, so say trans-fat free, all these really small numbers can add up. SO HOW DO I TELL IF MY FOOD CONTAINS TRANS-FATS? Just look at the backside of the product and check for “partially hydrogenated” in the ingredient list. This is the red flag that means this product contains trans fats.

2. Multigrain. Eating more whole grains is good but eating “multigrain” foods may not be doing the trick as well as you would like it. MULTIGRAIN means that the product is made from several different types of grain which may or may not include oats and/or whole wheat, this does mean that it may include refined grains like white flour which is NOT good for you. HOW DO I TELL BY LOOKING AT THE LABEL WHICH IS GOOD AND WHICH IS FRAUD? Look for at least 2-3 grams of fiber per serving on the nutrition panel. This is the clue clue that there is whole grains in the mix. You can also look for whole wheat, oats, millet, brown rice or quiona on the nutrition label

3. Added sugar- Scan the nutrition because not all sugars are bad for you. Stuff like milk or real fruit based foods have naturally occurring sugars. A good example of this sugar dilemma is milk which will clearly say 13 grams of sugar on the label. The sugar is actually lactose which is a different type of sugar, not necessarily bad for the body. MAKE SURE WHEN YOU SEE SUGAR ON THE LABEL YOU LOOK AT THE INGREDIENT LIST. If the sugar is natural you wont see any sweeteners in the list of ingredients. Key words when looking for added sugar are—sugar, brown sugar, honey, molasses, fruit juice concentrate, malt syrup, corn syrup and maltodextrin syrup. All these mean the product has sugar in it

4. All natural- Don’t be fooled by this one because all natural doesn’t mean organic- it actually means nothing except this product will cost more money in the store lol. When looking for TRUE all natural or ORGANIC look for the USDA certified organic seal and don’t let words like “made with organic ingredients” confuse you because the whole product is not organic. Maximize your money by choosing organic whole foods or just really dig into that ingredient list and look for the KEYWORD “organic” next to everything that is listed. REMEMBER- Don’t forget about the USDA certified organic seal of approval

5. The sound of chemicals. Some good things just have crazy names and here is the guide to help

ALPHA TOCOPHEROL- This is just vitamin E which is an antioxidant used to prevent whole wheat products and oils from breaking down

CALCIUM PROPIONATE- This is a preservative used in breads and rolls to prevent mold growth and calcium is safe and a beneficial mineral

CARRAGEENAN- this is a just a thickening and stabilizing agent used in food like ice cream and cheese. This agent comes from seaweed

CITRIC ACID- used to control the acidity in ice cream fruit drinks- All this is, is an abundant metabolite that is naturally found in fruits and berries

AVOID:
- SODIUM NITRITE
– SACCHARIN, ASPARTAME AND ACESULFAME-K
– CAFFEINE
– OLESTRA
– FOOD DYES

Asprin might not just be for a headache or fever anymore. New research shows that people taking the pill once or more per week had a 2% less chance of developing melonoma.

Another study shows that people who have been taking this drug for 5 years or more reduced their risk by a WHOPPING 30% compared too people who do not use this drug. While this is all still in research i still recommend a ZINC-based sunscreen in addition to this.

If you are high risk for this disease, then Asprin might be a great choice. If you’re not high risk for this disease, then in my opinion you should consume 1 pill per week because it does have side effects such as increased bleeding and stomach ulcers with HIGH dosage.

Now if you want to get scientific with the reasons why it is thought to prevent this disease, here are some of them:

- Aspirin helps prevents melanoma by reducing systemic inflammation which is a cellular cascade that contributes to the conditions from alzheimers disease. (SOUNDS INTENSE, RIGHT?)

Heres some other ways in addition to aspirin to help prevent the disease: 

- Green tea contains catehins which have anti-inflammatory effects

-  540 MG of catechins daily for 12 weeks will reduce skin damage after exposure to UV rays

-  UCLA researchers found that 12 minutes of chanting yogic meditation every day reduced the levels of inflammations chemicals in the bloodstream

- In a published journal it was found that a 45 minute swedish massage brought the levels of 2 hormones linked to inflammation

WHILE WE ARE ON THE TOPIC OF INFLAMMATION AND RELAXATION, why don’t you all give this a try.

Here are some holistic therapies that can make you feel better, be a better athlete and feel better about your life.

Reduce Pain-Try Acupuncture – If you are walking around with a pulled muscle or a limp then the though of getting hit with a bunch of tiny needles docent sound appetizing BUT in chinese medicine pain is a sign that a blockage of blood or fluids is throwing off the balance of the body (your energy (chi) is off)

IF you don’t like needles try

Teishin or Acupressure - While the most intense method (acupuncture needles) is always the best and that will deliver faster longer results, NOT everyone can deal with a needle. Teishin therapy is a good place to start. Instead of needles, a pointy stone probe is used to apply pressure to acupuncture points without breaking the skin. Acupressure is another form of needle less acupuncture

GU Sha can also loosen up tight muscles, increase flexibility and improve range of motion. And here’s how it work. The skin is lubricated with oil before strokes of pressure are applied to the body and this process enhances circulation, reduces pain and especially good for anybody experiencing heat or inflammation around overworked muscles

WOULD YOU LIKE AN ENDURANCE BOOST? TRY CUPPING! 

A buildup of toxins could be the reason your body is not squeezing out every last rep the way it should be, but if you extract these toxins from the body by CUPPING then your endurance will probably go up and that last rep will come easy as “pie.”

STICK AROUND ON TUESDAY FOR ANOTHER ARTICLE WHICH WILL HELP VEGANS AND VEGETARIANS CONSUME THE PROTEIN AND NUTRITION THEY NEED FOR A FIT BODY

Now on to the article.

Let’s start with my food pick of the week.

AVOCADOS

They aren’t just delicious and makes amazing dip. They also serve as a super healthy treat which also happens to be great for your skin.

Research proves that people who eat avocados have higher intakes of certain vitamins including 48 percent more vitamin K, 36% more fiber, 23% more vitamin E, 16% more potassium and 13% more magnesium. They also have higher intakes of healthy fats, have higher fats and a better LDL (good cholesterol) levels. And the big one is they have 50 % less change of developing metabolic syndrome, which is a group of task factors for heart disease, diabetes and stroke.

So what’s the recommended serving size to get the job done. All you need is half of a medium avocado daily
and here are some options you can try for your avocado.

Green eggs breakfast sandwich
Salsa Guac
Avocado lettuce and tomato and a light spread of mayo
Burrito with avocado (MINUS the sour cream)

And how about this crazy fact:

Red wine might save your hearing

Source: Flickr user http://www.flickr.com/photos/judy-van-der-velden/

We all know that resveratol is one of the kings of anti-aging with its antioxidants, which can be found in red wine, grapes and peanuts. But studies show that resveratol can also protect against hearing loss.

Researchers exposed rats to loud noise, giving one group of the rodents a resveratrol supplement beforehand. The results: Rats that didn’t receive a resveratol supplement experienced hearing loss and an increase in inflammation in certain areas as well as dna damage and free radical formation. Rats that received supplementation had 90% less hearing loss, in other words these markers that went off with the unprotected rats didn’t really go off in these rats.

So eat up that wonderful resveratol and while munching on some of that grapes, take note of this other important tip: Fish, apples and fortified cereals all contain nutrients and/or antioxidants or minerals to make you eat stronger and fight off DNA damaging exposures which can ruin hearing.

After you found a gym that’s suitable at your workout, please, please, please do not be one of the five people we’re talking about here, the last two of which is in this video. I’ve been going to the gym for years and though some of the people there inspire me with their hard work, some simply annoy me and I’m sure a lot of other people…big time!

BONUS FOOTAGE: For those of you who’s seeing this, check-out the second half of the video where I shared some cool behind the scenes footage from my shoot with Fu Underwear and Eric Battershell!

OR ABOUT HOW ABOUT THIS

ARE YOU RUSHING TO YOUR FRIEND’S EVENT AND ONLY HAVE 15 MINUTES TO EAT OR ELSE YOU’LL END UP STARVING FOR THE NEXT 3 HOURS?

If you answered yes to any of the questions above -OR- are in a similar situation then the first part of this article will help you a lot

HOW TO EAT AS HEALTHY AS POSSIBLE AT A FAST FOOD PLACE

STEP 1.  Try not to let temptation rule your current thought process. When your body is hungry, your mind is focused on one thing and one thing only. Its focus is to eat the first possible thing it lays its eyes on. Just like any creature of habit, your body looks to fulfill its needs as quickly and as promptly as possible. When you are either driving by, driving to or inside a fast food restaurant with the hunger feeling at the back of your mind, the big poster-size images of foods, special promotions or CHEAP combo meals can bring out the worst on your impulses. Don’t let this happen. Take a step back and read the menu in its entirety. Mentally eliminate items described as double, triple, crispy, FRIES etc. If the establishment displays nutritional information, check that out or use your smart phone to search for such info. Look for meals under 600 calories, 20 grams fat and 750 mg of sodium. Go for the grilled chicken or a salad with vinaigrette dressing, apples, fruit and yogurt. Always take WATER instead of a carbonated beverage.

STEP 2. Don’t think that the stereotypical healthy food is actually healthy. What I mean here is pretty simple. When you order a salad or grilled chicken you’re doing the RIGHT thing, but when you add DRESSINGS and MAYO and other flavors to enhance the meal it does NOT become healthy anymore. I see this going on every day. People will order a salad but then will cover it with ranch. Or the Number 1 killer in my opinion: DIET SODA.

Here are just some of the many reasons why diet soda is a very bad option.

Obesity

You read that right: Diet soda doesn’t help you lose weight after all. A University of Texas Health Science Center study found that the more diet sodas a person drank, the greater their risk of becoming overweight. Downing just two or more cans a day increase waistlines by 500 percent. Why? Artificial sweeteners can disrupt the body’s natural ability to regulate calorie intake based on the sweetness of foods, suggested an animal study from Purdue University. That means people who consume diet foods might be more likely to overeat, because your body is being tricked into thinking it’s eating sugar, and you crave more.

Messed-Up Metabolism

According to a 2008 University of Minnesota study of almost 10,000 adults, even just one diet soda a day is linked to a 34 percent higher risk of metabolic syndrome, the group of symptoms including belly fat and high cholesterol that puts you at risk for heart disease.

Kidney Problems

Here’s something you didn’t know about your diet soda: it might be bad for your kidneys. In an 11-year-long Harvard Medical School study of more than 3,000 women, researchers found that diet cola is associated with a twofold-increased risk for kidney decline. Kidney function started declining when women drank more than two sodas a day. Even more interesting: since kidney decline was not associated with sugar-sweetened sodas, researchers suspect that diet sweeteners are responsible.

It messes with your skin. Diet soda lowers your pH levels, which can cause acne, and zap you of radiance. We need a high level of alkalinity for our bodies to be healthy and expressed in our glowing complexion, explains Dr. Jeanette Graf, author of Stop Aging, Start Living: In the words of a renowned doctor, “if there’s one thing you should never consume, it’s soda. Soda is an extreme acid-forming substance which will lower your pH level dramatically.”

It alters your mood. The mood-food connection is ever rising, and aspartame in diet soda can really do a doozey on those with anxiety, depression and bipolar disorder. Aspartame is also on an EPA list of potentially dangerous chemicals contributing to neurotoxicity, right under Arsenic. So that’s kind of saying it could alter your brain, too.

So did I give you enough reason to stop the diet soda craze when eating?  JUST DRINK WATER. ”Its crisp, its clear, Its H2O ”

Check yourself before you wreck yourself. Pace how you eat. Most people eat fast food like scavengers (really quick). Do you know that fast food is one of the simplest foods to eat because no utensils are required and mostly everything fits perfectly in your two hands without a huge mess? Also studies have proven that people chew and swallow food most rapidly in environments with loud colors and bright lighting (all fast food restaurant couture). It takes the brain about 20 minutes to register that it should be full and it SHOULDN’T feel hungry. So because of this, it’s very easy to go overboard and overeat. Take your time with smaller BITES, smaller PORTIONS. When you’re eating this type of food try to engage in a conversation. In my opinion this will slow down your eating and help you not overeat.

NOW if you’re like me and at all times refuse to eat fast food unless it’s an absolute emergency, here’s what you can do. Head to the store and buy some of this:

1.Greek yogurts – keep them in the fridge and bring one on every trip (throw it in a bag with a disposable spoon). They taste amazing and they are so good for you. Greek yogurt is packed with protein and the protein you get from eating dairy ALSO helps skin become firmer, so it’s more resistant to lines.

2. Granola bars- some benefits are-granola can provide some decent health boosts as a quick meal. Oats provide lots of fiber, which is important for digestion, and the fruits and nuts in granola can contain important vitamins and promote good health. For example, almonds can help lower cholesterol, and cranberries are associated with urinary tract health. Barley and oats also contain antioxidants, which can help strengthen your body and prevent disease.

3. Add a ready to drink Isopure Protein Shake- They make 2 versions (Mass and Zero Carb), both are great and I consume both many times per day. If you keep this in your car with a box of granola and some greek yogurts you will never go hungry when in a rush again!

Big mistakes that new comers make when trying to get healthy:

1.Do you know that results do not happen overnight? Sometimes the slightest hint of change won’t happen for up to a month! Most beginners I find, follow through with a new program or diet for about 2-3 weeks and after they don’t see fast or immediate results, they quit. There are a lot of people who expect fast results and get depressed when they don’t get results as quick as they wanted. Your body is a temple and should be treated with respect and you must do things slowly in order to expect results or you will ruin your temple.

My solution: Don’t change your routine so much. Persistence is the key and sticking to something for more than 2 months at a time is a necessity.

2.Another big mistake I have noticed is people like some family members of mine who rationalize everything and no matter what the situation is anything could be justified to them. A good example of this is “I had a great workout today let me reward myself with some Chinese food”……no don’t do this!!!

My solution: If you are somebody who tends to justify and rationalize everything, then remove emotion from your fitness routines. Remember the key here is no emotions so making a quick healthy decision is key. Don’t give yourself time to think about a possible justification for change. Making some rules for yourself can also help. I have read and heard many people using the “if and then rules.” For example, if I am offered cookies at work, I will say no thank you. If I want to watch TV then, I will immediately get some fitness (push ups/crunches) in before sitting down on the couch.

My opinion – when you first start your new fit life, try to think like a robot so your healthy and smart decisions are automatic and your emotion to justify bad habits is removed.

3. A lot of beginners focus on observing everybody around them working out and do not focus on their own routine, which makes them not enjoy their workout.  If you are going to the gym just to watch how others exercise, then you will not have fun at all.  The gym is supposed to be fun, as well as effective for the body.  Physical fitness can be fun, trust me.

People that have no fun eventually start associating exercise as “horrible”, “boring”, “repetitive” and keep having images of salads and running on treadmills shoot in their heads.

It’s really easy to slip into the “I hate exercise” belief, so to avoid this, add some fun activities to your workout. You can go outside and run/walk/jog around a beautiful park, or even throw a baseball or go for a hike for cardio. personally, I like strength training, although some don’t. If this is so, you may want to create a playlist of your favorite songs and play it while you work out. This helps you shut out the world around you and focus on your routines.  Before you know it, the boring workout will be over. Still not feeling too solid about that idea? Do something more out of the box and childish. Imagine yourself winning an olympic award and tell yourself in order to achieve that, I need to make my workout last at least 30 minutes a day.

TRY THESE ACTIVITIES TODAY 

1)Paintball

2) Martial arts

3)Golf

4)You ever heard of geo-catching?…. Google it, its super fun. it’s pretty much like a huge scavenger hunt.

5)Wii fit or x-box kinect

MY RECOMMENDED DAILY SPARE-TIME WORKOUTS:

1.Pull-ups- always change the grip and the width of your hand placement (do 5-8 reps) 2-3 sets

2.Around the house squats- grab 2 milk cartons or small dumbbells if you don’t have gym access and place your feet shoulder width and sit back with your hips (do about 15 reps)

3.Walking lunge- walk forward 8 steps using lunge steps, repeat in the opposite direction for about 8 steps

4.Jog. 200-250 meters with a weighted backpack or a backpack full of heavy items

POWER FOODS OF THE WEEK

Sweet potatoes- Why? Because they are a nutritional powerhouse and super healthy. so no matter what your goals are, sweet potatoes are the key. they contain cartenoids, which help prevent cell damage caused by everyday living and hard workouts

Vitamin E- Which is an antioxidant that protects against heart disease

Potassium – Which is necessary for muscle contraction, nerve transmission, bone health, and proper hydration

Copper- Which assists in the production of collagen

Quercetin- Which is a photo-nutrient that may help you breathe easier by assisting your body fight allergies, hay fever and helping with asthma.

POWER FRUITS OF THE WEEK 

Fruit is the perfect food. It’s got amino acids; it has protein; it’s the best & cleanest source of carbohydrates; and it has a little bit of fat.  But the diet of “fruitarianism,” that is eating only fruits, vegetables, nuts, and seeds is like a good idea taken to excess.  But there can be too much of a good thing.  A “bad diet” is any diet that excludes a major food group.  And fruit’s protein is not a complete protein.  It lacks the main building blocks of muscles: glutamine & branch-chain amino acids. The diet can cause emaciation, fatigue, muscle cramps and gum disease.  So here’s how to cherry-pick for your desired problem or payoff

BANANAS

for a better workout

provider of fuel , help relieve dehydration, cramping and fatigue

BLUEBERRIES

for sharper memory

contain flavonoids, antioxidants which can improve learning & retention.  flavonoids also can induce mechanisms that affect cancer cells and inhibit tumor invasion.

CHERRIES

for sounder sleep

natural source of melatonin, which can help induce sleep

GRAPEFRUIT

for a trimmer waist

the weight-loss rumors re: this fruit has legs…it may reduce insulin levels, enabling the body to better metabolize fat.

TOMATOES

for smoother skin and general health ; possible prevention of prostate cancer.

packed with lycopene, a powerful antioxidant that protects the skin from age-accelerating uv light.   though the research is preliminary, lycopene has been considered a potential agent for prevention of some types of cancers, particularly prostate cancer. given its potential antioxidant properties, substantial scientific and clinical research has been devoted to a possible correlation between lycopene consumption and general health. early research suggested some decrease in cardiovascular disease, cancer, diabetes, osteoporosis, and even male infertility

WATERMELON

for hotter sex

contains citrulline, an α-amino acid, which helps increase blood flow to the penis for harder erections.  also reduces muscle fatigue.

PLUMS/PEACHES

for less stress

sources of chlorogenic acid, which in mice studies show a decrease in anxiety. this compound, long known as an antioxidant, also slows the release of glucose into the bloodstream after a meal.

STRAWBERRIES

for thicker hair

the vitamin c content boosts collagen production as well as iron absorption.  both are keys to keeping hair strong and resilient.  collagen is also found in fibrous tissues such as tendons, ligaments, and skin.

Hey everyone! Sharing with you here some of the skincare products (plus toothpaste and eyecare stuff!) that has worked well for me over the years. One thing I’ve learned is it doesn’t always have to expensive for it to work well, these products have done me good and they’re available at your local convenience store.

Below are images of the products and a link to Amazon if in case you want to get it from there.

La Roche Posay Efaclar

Burt Bees Blemish Stick

Elta MD UV Clear SPF46

Skinceuticals Vitamin B5 Gel

L’Oreal Youth Code Eye

Sensodyne Extra Whitening

Wen Hair Cream

Let’s start this article out with a couple of quick tid-bits on health and lifestyle.

#1–A study by British and American researchers discovered that men and women who consumed more than two servings of fruits and veggies per day reported higher levels of happiness vs. those who ate less. Research shows that the more servings of fruits and veggies that you eat, the more your mood will likely improve. People who ate 7-8 servings of fruits and veggies were the happiest of all.

#2–Having trouble falling asleep- try this… not being able to fall asleep could be insomnia or it could be something as simple as hunger. If you and your doctor have ruled out sleep apnea and/or other physical problems which can cause sleep disorders, try grabbing a handful of almonds or hazelnuts. Both are rich in good fats (so they wont make you gain weight) and also they both are good sources of tryptophan, which will help your body release seratonin, enabling you to fall asleep easier!!

A supplement I do recommend if sleep is a big issue is something called Sleep by Top Secret Labs.

Its full of awesome things for your body including antioxidants to help your body fight free radicals as you sleep.

Good night !!

Curbing late night cravings 

This is the time of day when people cheat on their diets and can’t always help it.

Craving something sweet? Snack on something healthy which has more of a natural sweetness added to it like a berry-flavored greek yogurt or some fresh fruit (less sugar, less fat and more of a natural choice). Grab a couple ounces greek yogurt and some mixed berries and mix it up

Craving something salty? Grab a whole wheat tortilla or bread and some sharp cheddar cheese. You can either eat it by itself or you can combine them for a great healthy quesadilla. Don’t forget to dip it in a little natural salsa!

Sweet and salty? Why don’t ya’ grab some sliced-up fruit and peanut butter? The combo of sweet and salty will satisfy that craving, and best of all it is healthy and very easy to prepare. It’s also packed with fiber, protein, and good fats!

Now for some fitness shoulders workout: 

—
Barbell upright row . 3 sets of 10 reps-
Hold barbell in front of your thighs with your hands outside shoulder width. Squeeze your shoulder blades together and row the bar upwards until your elbows are bent 90 degrees. Keep your elbows in line with your wrists at the top of the rep

—–
Dumbbell overhead press 3 sets of 10 reps-
Hold dumbbells at shoulder level and stand with a straight back and staggered legs. Keeping your stomach tight press the weights straight overhead and then lower them
—
Barbell military press (front and backwards)
Grab a pre-weighted barbell, placing your hands evenly on both sides of the bar at shoulder length, then press the bar up and lower the bar down in front of your head. Bring the bar up again and then down behind your head. Do this 8-10 times

Yoga can help depression and sleep problems

Does this cold weather have you feeling down? Get yourself to a yoga class. Based on studies conducted at the Duke University Medical School, they found that yoga can be beneficial for mild depression (without medication) and for sleeping issues. Studies concluded that yoga helped people sleep better and easier (without medication). Other studies conclude that practicing yoga routeinly can causes chemical changes in the body similar to antidepressants and psychotherapy (better neurotransmitter health), which will ultimately lead to better sleep and a better grasp on life

Do you wanna know an easy method which I use all the time for eating healthy? Keep healthy food at eye level in the kitchen cabinets. Why? Because the first thing you see in the cupboard is usually what you tend to gravitate too

Do you feel lazy sometimes and look for excuses to skip the gym- well try this!!! Make a vision board somewhere which you are always looking at (on a wall in the house either in your kitchen or bathroom). Call it the vision board and add motivational pictures which feed your enthusiasm and inspiration.

Trying to lose weight– add a picture of yourself 10 years prior to the current date to your vision board so you can always see yourself a little bit lighter and/or more fit

Stick around!! More to come!!