Whats all the fuss about Coconut Oil? Well Coconut Oil is literally the most diverse product on the market. Not only can you replace all your oil products in the kitchen, but you can also use it as a moisturizer, tooth paste, hair grease, disinfectant for cuts and scrapes, healthy fat substitute and so much more. For now I'm just going to list a few of the health benefits.
1. Easier to digest
2. Doesn't store as regular fat
3. Anti-microbial and anti-fungal
4. Liver actually processes this oil to instantly turn it into energy
5. Cells can use it as energy
6. Natural Treatment for Alzheimers
7. Prevents heart disease and high blood pressure
8. Cures UTI (Urinary Tract Infection)
9. Cures Kidney Infection
10. Protects the Liver
11. Reduces Inflammation in the body
12. Reduces Arthritis
13. Prevents Cancer from developing
14. Anti-bacterial and anti-viral
15. Improves memory and overall brain function
16. Produced longer sustained energy and natural endurance
17. Improves digestion
18. Reduces stomach Ulcers and Ulcerative Colitis
19. Lessens symptoms of pancreatitis and gall Bladder disease
20. Improves skin ailments (burns, dandruff, eczema and psoriasis
21. Oil pull to prevent gum disease and tooth decay
22. Leading natural treatment for Osteoporosis
23. Improves Type 2 Diabetes
24. Excellent for Weight loss (especially belly fat)
25. Helps to build Muscle
26. Hair conditioner for dry hair
27. Helps in reducing Candida and Yeast Infections
28. Reduces stress on liver to give it Anti-Aging properties
29. Helps reduce estrogen in women
30. Helps balance Hormone levels
31. Curbs appetite
32. Acts as sunscreen
33. Reduces Seizures
34. Helps improve Type 1 diabetes
35. Eliminates Free Radicals damage
36. Promotes stress relief
37. Treatment for Kidney Stones
38. Treatment for Gall Bladder Stones
39. Lauric acid (45-55% of Coconut Oil) Increases the bodies Immune System
40. Has an abundance of Vitamin E
41. Greatly stimulates Pancreas to produce Insulin
42. Reduces Protein loss in hair
43. Protects every form of hair from combing damage
44. Improve skin hydration
45. Protects the Kidneys
46. Helps prevent wrinkles
47. Helps prevent Sun damage
48. Supports the Thyroid Gland
49. Helps to improve sleep
50. Remineralize your teeth
Geez, know wonder Coconut oil has taken the Western states by storm. The Pacific Islanders call Coconut Trees the Trees of Life. As you can see with this list above anyone can find a use for Coconut Oil in their home. Be careful when buying it though, people assume that virgin is unrefined and that is very inaccurate. It has to be Refined at some point or else they would just sell you a Coconut. My experience tells me this, the stronger the smell of Coconut the less refined it is. The unrefined that I've found actually have small Coconut chunks in it. I like the unrefined for toothpaste and skin care, and the pressed kind for cooking and overall eating.
Wednesday, December 28, 2016
Sunday, December 25, 2016
WEEK 1. UPPER BODY HIIT ROUTINE
Week 1.
When starting out HIIT routines, are the hardest most pain in the ass way of getting fit. I like that i feel that way about it, because it lets me know exactly what i need to work on. The sore muscles from the vigorous strength training, mixed with the collapsing feeling of the intense cardio, so perfectly interwoven that promotes healthy muscle growth, 48 hour fat burn and a chance to breathe easier tomorrow.
I Love HIIt and Hate It in the same breathe. Why? HIIT is the only workout that will always make you tired and push you as hard as you can go in a safe and productive way. I never have to worry about hurting myself with too much weight and i always can take a quick water break to let my lungs relax. I know that everytime i do HIIT I feel stronger, quicker and leaner afterwards. On top of that its easier for me to monitor my improvement when my weekly HIIT routine is finished. Compare results as you go along on a week by week basis, using when you were getting fatigued as your ruler. You'll notice quickly how much stamina your gaining, You'll see that you are doing pushups with ease and knocking out more crunches in a 30 second period that you didnt think you would ever do before. Then you start stepping up your workouts by adding weights, sprinting in place, adding balancing moves, and doing them everyday.
Motivation is key to getting in shape and HIIT is the easiest way to monitor. Remember to always document your results on a day to day basis, and even a move to move basis. Like last monday you were able to do 10 pushups in 30 seconds. Now this monday you did 15 pushups in 30 seconds. I always suggest to write down the moves you will do and keep track of how you many you do right after each workout. Keep the pen and paper right next to you, so you can write down how many you did quickly on your break. You might not feel like your improving sometimes, so this method gurantees that you will see results and be able to goal set on a reasonable basis.
I suggest at least 3 HIIT workouts a week to get started. Go for 30 minutes total, 30 second intervals with 10 seconds rest in between. That leaves 45 workouts that you can do. 23 30 second sprinting and cardio and 22 muscle targeted workouts.
WEEK 1: UPPER BODY HIIT
1. 30 seconds of pushups - 10 seconds rest - 30 seconds of jogging in place
2. 30 sec. of crunches - 10 sec rest. - 30 sec. of jumping jacks
3. 30 sec. of wide pushups - 10 sec rest - 30 sec. of mountain climbers
4. 30 sec. of diamond pushups - 10 sec rest - 30 sec of jump rope
5. 30 sec of V-ups - 10 sec. rest - 30 sec of jog in place
6. 30 sec. plank - 10 sec rest - 30 sec jumping jacks
7. 30 sec curls - 10 sec rest - 30 sec mountain climbers
8. 30 sec bench press - 10 sec rest - 30 sec jump rope
9. 30 sec crunch toe touch - 10 sec rest - 30 sec jog in place
10. 30 sec in and outs - 10 sec rest - 30 sec jumping jacks
Then repeat for 2 more round. That could be a great upper body HiiT routine. Week 1 baby get at it!!!
When starting out HIIT routines, are the hardest most pain in the ass way of getting fit. I like that i feel that way about it, because it lets me know exactly what i need to work on. The sore muscles from the vigorous strength training, mixed with the collapsing feeling of the intense cardio, so perfectly interwoven that promotes healthy muscle growth, 48 hour fat burn and a chance to breathe easier tomorrow.
I Love HIIt and Hate It in the same breathe. Why? HIIT is the only workout that will always make you tired and push you as hard as you can go in a safe and productive way. I never have to worry about hurting myself with too much weight and i always can take a quick water break to let my lungs relax. I know that everytime i do HIIT I feel stronger, quicker and leaner afterwards. On top of that its easier for me to monitor my improvement when my weekly HIIT routine is finished. Compare results as you go along on a week by week basis, using when you were getting fatigued as your ruler. You'll notice quickly how much stamina your gaining, You'll see that you are doing pushups with ease and knocking out more crunches in a 30 second period that you didnt think you would ever do before. Then you start stepping up your workouts by adding weights, sprinting in place, adding balancing moves, and doing them everyday.
Motivation is key to getting in shape and HIIT is the easiest way to monitor. Remember to always document your results on a day to day basis, and even a move to move basis. Like last monday you were able to do 10 pushups in 30 seconds. Now this monday you did 15 pushups in 30 seconds. I always suggest to write down the moves you will do and keep track of how you many you do right after each workout. Keep the pen and paper right next to you, so you can write down how many you did quickly on your break. You might not feel like your improving sometimes, so this method gurantees that you will see results and be able to goal set on a reasonable basis.
I suggest at least 3 HIIT workouts a week to get started. Go for 30 minutes total, 30 second intervals with 10 seconds rest in between. That leaves 45 workouts that you can do. 23 30 second sprinting and cardio and 22 muscle targeted workouts.
WEEK 1: UPPER BODY HIIT
1. 30 seconds of pushups - 10 seconds rest - 30 seconds of jogging in place
2. 30 sec. of crunches - 10 sec rest. - 30 sec. of jumping jacks
3. 30 sec. of wide pushups - 10 sec rest - 30 sec. of mountain climbers
4. 30 sec. of diamond pushups - 10 sec rest - 30 sec of jump rope
5. 30 sec of V-ups - 10 sec. rest - 30 sec of jog in place
6. 30 sec. plank - 10 sec rest - 30 sec jumping jacks
7. 30 sec curls - 10 sec rest - 30 sec mountain climbers
8. 30 sec bench press - 10 sec rest - 30 sec jump rope
9. 30 sec crunch toe touch - 10 sec rest - 30 sec jog in place
10. 30 sec in and outs - 10 sec rest - 30 sec jumping jacks
Then repeat for 2 more round. That could be a great upper body HiiT routine. Week 1 baby get at it!!!
Are You Stretching?
BENEFITS OF FLEXIBILITY
Being Flexible improves your balance and gives you full range of motion. It will relieve tension in the problem areas like upper and lower back, hips and glutes, hamstrings and quads. It also helps reduce cramping up when blended with enough water intake. Anytime you need to bend over, reach for something high, practice most sports especially golf, tennis and bowling, and even getting in and out of the car then stretching will make everything easier for you to do. Stretching in the morning can get your oxygen moving through your blood to help wake up the body. Stretching can also help you relax after a long hard day of work and kids. It promotes relaxation and is an excellent way relieve stress without taking up too much time in your day.
Flexibility training creates less resistance in tissues throughout the body. It actually increases the elasticity in your muscle and skin tissues. It improves your poster by realigning the soft tissues throughout the body that have adapted over time with bad poster habits. It promotes healthy blood flow by increasing its temperature to help it move freely to important muscles groups and especially joints. It helps carry nutrients to your muscle tissue for growth and overall endurance and also releases joint lubrication and sends nutrients through your cartillage to prevent joint related issues.
Stretching on a daily basis is by far one of the most important factors to overall health. But when should we stress? I've learned that if i start off with a light jog or brisk walk for about 5-10 minutes, it gets my muscles warm and increses blood flow. So stretching after I'm all warmed helps me not feel so tight when starting to stretch. Stretching should be relaxing and comfortable. Not difficult and straining. Its also meant to promote flexibility to give full range of motion to joints and muscles. So stretching before the actual workout is a great way to maximize the benefits of the routine. Then make sure to stretch afterwards to promote a healthy recovery.
It also helps with muscle memory and improves overall coordination of muscle movements. Reduces risk of injury throughout the workout and daily life because the muscles are more pliable. It improves overall performance of HIIt, Cardio, Weight Lifiting, Yoga, Stress Free Day, Sleeping, Joint movement and regular daily activities. If you can't stand up, bend over and touch your toes with ease. Then your not flexible. So stay intune for all different kinds of stretches to maximize and target not only specific joints and muscle groups, but whole body flexibility exercises.
Being Flexible improves your balance and gives you full range of motion. It will relieve tension in the problem areas like upper and lower back, hips and glutes, hamstrings and quads. It also helps reduce cramping up when blended with enough water intake. Anytime you need to bend over, reach for something high, practice most sports especially golf, tennis and bowling, and even getting in and out of the car then stretching will make everything easier for you to do. Stretching in the morning can get your oxygen moving through your blood to help wake up the body. Stretching can also help you relax after a long hard day of work and kids. It promotes relaxation and is an excellent way relieve stress without taking up too much time in your day.
Flexibility training creates less resistance in tissues throughout the body. It actually increases the elasticity in your muscle and skin tissues. It improves your poster by realigning the soft tissues throughout the body that have adapted over time with bad poster habits. It promotes healthy blood flow by increasing its temperature to help it move freely to important muscles groups and especially joints. It helps carry nutrients to your muscle tissue for growth and overall endurance and also releases joint lubrication and sends nutrients through your cartillage to prevent joint related issues.
Stretching on a daily basis is by far one of the most important factors to overall health. But when should we stress? I've learned that if i start off with a light jog or brisk walk for about 5-10 minutes, it gets my muscles warm and increses blood flow. So stretching after I'm all warmed helps me not feel so tight when starting to stretch. Stretching should be relaxing and comfortable. Not difficult and straining. Its also meant to promote flexibility to give full range of motion to joints and muscles. So stretching before the actual workout is a great way to maximize the benefits of the routine. Then make sure to stretch afterwards to promote a healthy recovery.
It also helps with muscle memory and improves overall coordination of muscle movements. Reduces risk of injury throughout the workout and daily life because the muscles are more pliable. It improves overall performance of HIIt, Cardio, Weight Lifiting, Yoga, Stress Free Day, Sleeping, Joint movement and regular daily activities. If you can't stand up, bend over and touch your toes with ease. Then your not flexible. So stay intune for all different kinds of stretches to maximize and target not only specific joints and muscle groups, but whole body flexibility exercises.
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