I’ve made lots of errors in my training and fitness in the past 2 years and along the way I’ve learned the keys to my personal fitness success. With that being said, the journey never ends and there is always something new to learn and improve. Although I am presenting the keys to you, keep in mind that your personal journey and success depends on your ability to listen to your body, adapt based on your own situation, and create realistic short term and long term goals.
Throughout your fitness journey you have to ingrain these words into your brain: Consistency – Frequency – Intensity
The human body is elegant and it can adapt and perform based on what habits and conditions its put under and/or through. To create change in your body you need to be consistent with training effort and diet, frequent with your training, and properly select intensity levels based on your health, your goals, races, and lifestyle. You must keep the body moving, period. Even if it’s only 20 mins per day you can make big changes if you do it all the time and really stay dedicated to the long term goal, a healthy life.
The answer to health and fitness is, and always has been simple… Keep moving, eat clean, drink water, sit as little as possible, get plenty of sleep, and try new things that involve moving. I love triathlon because it’s swimming, cycling, and running. I love all of these things, I always have something to improve on and learn, and it keeps me mentally and physically stimulated and regulated.
If you are looking for a sign, a moment of clarity, or something to help you get moving then take this article as the final push. We were born to move and our bodies can do so much more than we give them credit for. Begin your own health and fitness journey today and start a new path.
And remember, never, ever, ever give up and always be relentless!!!
I’m Dustin, and this is my son Boston… First, I’m a dad before anything else, after that I’m a 31 year old vegan expatriate Hoosier living right outside of New Orleans, LA.
On June 12th, 2011 I had a bit of a wake up call and began my road to the ironman 140.6 mile endurance event and after that I’ve got some big plans, so it won’t end there… This is my outlet to vent, rant, promote, and let everyone know what’s up.
Protein is the building block of all the tissue in the body and may help to promote the growth of muscle. The right amount of protein may help curb hunger and can help you reach your fitness goals and get to the body weight you desire. However, there are more ways to consume protein than just through lean meats. Here are a few other ways to up your protein intake and get you on your way to better overall health:
Incorporating a protein powder into your diet is one of the best ways to increase the amount of protein your body is getting each day. One way of doing this is by making yourself a protein meal replacement. Naturade Total Soy is a meal replacement powder, available in chocolate, vanilla and strawberry flavors, that boasts an amazing taste and contains dietary fiber and protein. According to the Food & Drug Administration, 25 grams of soy protein daily added to a diet low in saturated fat and cholesterol may reduce the risk of heart disease. This powder is available in a tasty shake and provides an excellent source of protein.
Another easy way to amp up your protein intake is through Naturade Pea Protein Powder. This plant-based protein is derived from yellow peas and provides you with nine essential amino acids, which are the building blocks of proteins and help to support our bones, muscles and connective tissues.
One way to start your morning off with a boost of protein is by eating eggs. This is a food that is so versatile and so easy to fit into your diet. You could use eggs as a main dish, make egg-based casseroles, egg salad sandwiches, hard-boiled eggs, etc. You could even make desserts made with eggs like custard, rice pudding, cream puffs and some cakes.
Nonfat cottage cheese
Nonfat cottage cheese not only has protein, it has bone-building calcium as well. This protein-packed food pairs great with fruit for added antioxidants and can be cooked into scrambled eggs, casseroles or pasta for a creamier texture.
Milk and soy milk
We all know that milk helps to build strong bones and its protein helps to rebuild muscles. Fit Day suggested drinking a glass of milk after exercise to replenish your muscles and help them to recover after a tough workout. You could also opt to pair your milk with dinner. If you find this hard to fit into your diet, try making soups and oatmeal with milk instead of water for a sneaky way to fit in some protein.
When it comes to getting in shape and improving your overall fitness, just finding the time and motivation to get yourself to the gym can be half the battle. Unfortunately, once you're at the gym there are several common mistakes that can derail even the most dedicated fitness fans during their workouts. Watch out for these 10 errors that can hinder your efforts.
1. Socializing too much
Having a buddy can be a great way to make sure you get to the gym regularly. However, working out with a friend can also be a distraction. It's fine to socialize, but try to make sure that your trips to the gym actually involve some focus on fitness!
2. Lifting weights that are too heavy
Don't head right for the heaviest dumbbells in the gym. Lifting weights that are too heavy for you can lead to muscle strains, so don't feel like you have to show off. In many cases, studies have shown that lighter weights – used effectively – can have just as much of an impact as heavy ones.
3. Lifting weights that are too light
On the other hand, lifting weights that aren't causing you to exert yourself at all won't help. Fitness experts suggest choosing a weight that you can lift 30 times during your first set, but can lift only 15 times during your second.
4. Not mixing up your routine
If you're getting on the treadmill regularly, that's great! But fitness experts recommend switching up your workout to promote full-body fitness, rather than focusing on just one area.
5. Exclusively using the machines
Sure, your gym may be full of fun equipment that you're eager to try. But many of these machines focus on one particular muscle group, meaning that your time could be better spent elsewhere. Lots of free weight exercises require that you use your whole body, so they can help you burn more calories and strengthen more muscles in less time.
6. Ignoring your core
According to experts, the body's core is where all human movement originates. Therefore, a strong core can help you get fit much faster. It's a great idea to use ab machines and do sit-ups, but it can also be beneficial to keep your core strengthened during other workouts, like the bench press and leg press.
7. Not understanding the equipment
If you're new to the gym and have questions about a certain machine, just ask! Using a piece of equipment incorrectly is ineffective and won't help you get in shape any faster, and you want to ensure that you get the most out of every minute of your workout.
8. Inconsistent workout schedule
This is a common and easily-avoided mistake. Instead of going to the gym four days in a row and then skipping your workouts for the next two weeks, try to hit the gym with relative consistency. This helps you get into a routine and can promote a speedy metabolism.
9. Setting unrealistic expectations
Improving your fitness is all about hard work and perseverance. While it's common to yearn for instant results, it's important to remember that healthy living is an ongoing process. Don't stop hitting the gym because you didn't drop 10 pounds in one week – continue working hard and you'll start to see results!
10. Not changing your diet
Even if you're going to the gym regularly and avoiding these common workout mistakes, exercise alone often isn't enough to help you lose weight. If you've been sticking to your routine like a pro, you can consider adding a weight loss supplement or trying a protein meal replacement to kick your metabolism into gear and help you get the body you want.
You may not think that you have time to get the bathing suit body you always wanted before summer's end, but there are actually lots of speedy exercises that you can do to gradually improve your beach bod! If you have 15 minutes to train before hitting the sand, you can get your body looking great in that bikini with these easy-to-do fitness tips.
1. Cross-Body Mountain Climber
Mountain climbers are a full-body workout that can strengthen legs while toning your tummy. Get your body into pushup position, and brace your abs. Keeping your core tightened, pick up your right foot and bring that knee toward your left shoulder. Return to your starting position, and make the same motion with your left leg. Complete 12 reps per leg, remembering to brace your core throughout the workout.
2. Alternating bug
The alternating bug is a great core workout that can also improve coordination. Start on your back with both arms and legs pointed at the ceiling and your feet flexed. Next, lower your left arm and right leg until they are parallel with the floor. Bring your arm and leg back to their previous position, and do the same thing with your other arm and leg. Continue alternating with slow, fluid motions for 30 seconds.
3. Curtsy lunge
To strengthen and tone your legs, try a curtsy lunge. Begin by standing with your feet together. Step into lunge position with your left leg, bringing the foot across your body and in front of your right foot while dropping your right knee. Use both feet to push yourself back into a standing position, and repeat the same motion with your right leg. Remember to keep your chin and chest up throughout the lunging motion – no slouching! Do 10 reps with each leg.
4. Superset plank
Planks are a great, low-impact exercise that will strengthen your core and arms. To start, get into a modified pushup position with your elbows beneath your shoulders and your forearms in front of you on the floor. Your body should be in a straight line, and your shoulder blades and back shouldn't be sticking up into the air. Brace your abs and maintain the position for 30 seconds.
5. Jump and tuck
This routine is slightly more challenging, but it can really help improve lower body strength. Begin with your feet hip-width apart. Bend at the knees, pushing your hips back into a squat, and jump as far forward as you are able. Land with your feet hip-width apart, and immediately jump as high in the air as possible, bringing your knees up into your chest. Try to land softly, with your knees slightly bent. If you find that this is too tricky at first, don't worry! Regular squats are a fine substitute.
Never underestimate the effectiveness some good old-fashioned push-ups can have on your arm tone! First, do pushups for 20 seconds. At the top of your last push-up, hold the position for an additional 20 seconds. Repeat the routine four times, taking breaks as necessary in between sets.
Gluten is a protein found in wheat, barley and rye which many people are choosing to cut out of their diets. Whether you're choosing to eat gluten-free as a lifestyle choice or because you have a gluten intolerance, adhering to this type of diet can be tricky – especially if you're new to the game. Just because you can't have gluten doesn't mean that you don't have a slew of other foods available to you. Here are a few tips to stick to your gluten-free diet while still enjoying a delicious array of foods:
Turn to other whole grains
While gluten is included in many pastas and breads, there are still ways to incorporate whole grains into your diet. Opt for brown rice, corn and quinoa that contain fiber to keep you full.
Check the labels before you buy
It may be easy to simply buy items labeled "gluten-free." However, many products that claim to be "gluten-free" can change ingredients without notice. Eating Well explained that prepared foods that often include gluten are bouillon cubes, broths, cold cuts, rice mixes, condiments and soy sauce. Therefore, it's important to pay attention to the details before just completely trusting the label of a product. Gluten-free products also often have more sugar and calories packed into them. When cutting out gluten, its safest to stick to non-processed foods like vegetables, fruits and naturally gluten-free whole grains.
Replace your meal with a tasty shake
Naturade Total Soy, a meal replacement powder, can serve in place of a meal and leaves you satisfied. These tasty shakes, available in both chocolate and vanilla, are high in protein and low in calories, sodium and carbohydrates – perfect for a gluten-free diet! This meal replacement may even help to lower cholesterol!
Fill up on the right foods
Any food in its natural form won't have any hidden ingredients. Therefore, fruits and vegetables should form the basis of your be incorporated into meals, along with meat and fish, dairy, lentils and nuts, rice, corn and wine.
Delicious meals for a gluten-free diet
Eggs are a great way to start your day and can fill you up the right way. Try them scrambled, poached, fried or in an omelet with plenty of fresh veggies. Pair your eggs with easy to make chicken-apple sausage, which contains onions, savory spices and ground chicken.
There are plenty of options when it comes to eating lunch. Create some peanut butter and jelly roll-ups with gluten-free tortillas, quinoa pasta salad, fried rice or chili!
For dinner, Real Simple suggested curried rice with shrimp, tuna with black pepper, artichokes and lemon, cumin chicken topped with black beans or steak with your favorite veggies for a delicious gluten-free meal.
We always hear a whole lot about how to lose weight. In addition to fad diets that promise to help individuals shed pounds quickly, there are plenty of basic, common-sense ways lose weight. But those who want to gain weight, from athletes looking to bulk up to patients recovering from a weight-depleting surgery or procedure, are often left in the dark. That weight may be crucial to their health. Those who are underweight may be experiencing negative health effects, such as lack of energy, a weakened immune system and other health issues.
According to the Body Mass Index scale, which uses a person's height and weight to estimate their level of body fat, having a BMI of less than 18.5 qualifies as being underweight. Whatever your reason for looking to gain weight, there is a healthy way to do it. It's more than just packing on the calories from whatever fast food joint you decided to grab today. Learning how to gain weight the healthy way is a topic that many are unfamiliar with – but here's how to go about increasing the number you see on that scale:
Choose filling beverages
Seeking out high-calorie beverages like smoothies, shakes or liquid meal replacements is a great strategy for building muscle and gaining weight the healthy way. It's an easy way to increase your daily caloric intake. For your next snack or meal, reach for Naturade Weight Gain. With 21 grams of carbohydrates and 9 grams of protein per serving, you're going to amplify your caloric intake significantly. This protein powder can easily be added to tasty shakes and smoothies, giving you more energy and a more balanced weight gain program.
Consume the right foods
As a general rule, you should be consuming more calories than you expend. But rather than splurging on sweets and fast food, it's best to fill up on nutritionally sound foods to get the most out of the calories that you're consuming. In other words, you should be focused on quality over quantity. Choose nutrient-dense foods from all food groups. Here are a few foods that are going to help you to gain weight:
Fruit: Go for dried fruit like bananas, pineapple and raisins.
Vegetables: The veggies higher in calories, but still high in nutritional value include, peas, potatoes, winter squash and corn.
Whole grains: Look for whole grains in your pasta, bagels, bread and rice for a good source of carbohydrates that will give you the energy you need to take on the day.
Dairy: Anything from cheese, yogurt or ice cream provide you with extra calories that are going to add up over time.
Nuts and seeds: Some of the best nuts for gaining weight include sunflower seeds, flax seeds, brazil nuts, almonds, walnuts and peanuts.
Just like your meals, your snacks should also be calorie-dense. When you're on the go, carry snacks like nuts, cheese, dried fruit, yogurt with granola, avocados, whole grain crackers or pretzels.
As we get older, we learn so many new things everyday through studying, work and everyday experiences. Of course we want to keep all of that new information fresh in our brain, but we understand that life can get busy and forgetfulness is normal. There are always ways to sharpen our minds and get on track to being healthy not only physically, but mentally as well.
Get some exercise
Simply taking a walk around the building during your lunch break or choosing the faraway parking spot at the mall are great ways to incorporate small amounts of exercise into your day. And while you'll be exercising your body, you'll be exercising your mind as well. When you exercise, you're sending oxygen to your brain. According to Discovery Channel, your mind depends on energy received through a constant intake of oxygen and nutrients from the bloodstream. Without those nutrients, the ability for the brain to perform at its best is diminished. And for an added bonus, it's a great immunity booster!
Take a supplement
Starting off your day with a memory supplement like Naturade MemorAid may be a great way to sharpen your mind and even defend against normal age-related decline. This supplement contains phosphatidylserine, which is naturally found in your brain and is involved in membrane fluidity and rejuvenation.
Switch the station
According to Fox News, simply altering the way you wake up may work to improve cognitive function. Try setting your alarm clock to a new radio station or a new song. We get so used to the same sounds upon waking up. However, unfamiliar sounds wake up your brain in a different way than your normal routine does.
A task as simple as re-organizing your closet can spark a different part of the brain. According to Refinery 29, when you redo your home and think in terms of color and patterns, you're using the posterior part of the brain versus the frontal area.
Refinery 29 suggested picking up your iPhone to play word games such as Words With Friends. Games like these may enhance your mind and even increase your everyday vocabulary!
Close your eyes
Instead of getting dressed in the morning with your eyes open, Fox News suggests switching things up a bit by putting them on blindly. Manning Rubin, co-author of "Keep Your Brain Alive" explained that if you blunt one of your senses, the others work harder, which may help to strengthen the brain. Just remember to pick out your clothes the night before!
Use your non-dominant hand
Next time you sit down to dinner or head to the bathroom to brush your teeth, try using your non-dominant hand. A bit more difficult, right? Well, using the hand that you're not so used to using can challenge your brain to exercise nerve cells on the side that you don't typically use.
Stay away from grease
Turns out, a diet high in fat may be linked to decreased brain function. According to a study published in the Journal of Alzheimer's Disease, rats that snacked on foods packed with saturated fats and performed worse on memory tests than those rats who did not. Stick to a healthy diet filled with fruits, veggies and whole grains and indulge only once in awhile.
In order to maintain a healthy lifestyle, many turn toward exercise. It's the perfect way to get your heart pumping, lift your mood, boost your immune system and even sharpen your mind. However, injuries often prevent people from exercising to their full potential. Here are a few ways to prevent those injuries before they occur and keep you as healthy as possible:
By making a joint supplement like UltraFlex Gold Triple Action Joint Formula a part of your daily routine, you may be on your way to healthier joints within just five days. When running outdoors or on the treadmill, your joints are often put under stress, which can affect the way you feel when you exercise and may make it slightly uncomfortable. This joint supplement has natural antioxidant effects on the body which help to neutralize free radicals. Clinical studies have shown this supplement to promote joint comfort and even reduce stiffness.
Warm up and cool down
Making time for warm-up and cool-down sessions before and after your workouts is crucial for an effective workout – and can also protect you from sports-related injuries. By warming up your muscles, you'll have increased flexibility and full range of motion to really minimize your risk for injury. A warm-up could include a brisk five minute walk or even starting off with a slow jog just to get your blood pumping. Once your workout is done, decrease the intensity to get your heart rate down.
Stretching before and after your workout is also crucial in preventing any muscle tears. Before you jump on that treadmill, make sure to stretch out all the parts of your legs- the quads, calves and hamstrings – to ensure your muscles are ready for a workout. According to Fit Day, stretching also increases the flow of oxygen to your muscles, which wards off things like cramps and aches.
Know your fitness level
Go into a workout knowing how much your body can handle. If you're not sure, start off at a lower intensity level and build your way up. If you jump right into an intense workout that your muscles aren't ready for, you could be at risk for injury.
Dehydration is one of the main causes of muscle cramps, according to Greatist. Make sure you fill up on water before, during and after your workout to stay properly hydrated. Think of your body like a car: If you don't fill up on gas before you leave for a long trip, you're likely not going to make it too far. Make sure, however, not to over drink, making your stomach feel full and uncomfortable.
Get proper rest
Many people believe that in order to reach their goals of getting in shape and staying in shape, they need to exercise every single day. However, if you don't give your body a little rest every once in a while, it's not going to perform to the best of its ability. Active suggested that you should avoid over-training and take at least one day off from your workout schedule each week. This gives your muscles time to rest and get stronger.
Many people in today's fast-paced world don't have enough time to plan out their meals, and their efforts to find foods that are quick and easy often mean that they end up eating something fried and greasy. Luckily, there are many delicious "superfoods" that can aid in weight loss while helping you stay healthy. Many of these foods take little (or no) time to prepare, so they're perfect for healthy eaters on the go.
Many people are surprised to learn that avocados are healthy because they're so high in fat. Luckily, it's the good kind of fat – monosaturated fat – which can actually help your body maintain lean muscle tissue.
2. Soups with broth
While a heavy chowder or bisque won't help you shed pounds, a light, broth-based soup can be a great weight loss food. They're low in calories and high in vegetable nutrients, keeping you healthy and fit while getting your body the vitamins it needs.
Blueberries are a low-calorie, antioxidant-rich snack that's delicious to boot. Plus, they're bite sized, which makes them great for travel or as a part of your lunch at the office.
Like blueberries, apples are a great superfood because they're so compact – you can throw one in your backpack, gym bag or briefcase without worrying about Tupperware or plastic bags! They're low in calories and packed with fiber, and they may even help to prevent the buildup of belly fat.
5. Hot peppers
Not for the faint of heart, hot peppers – especially chili peppers - contain compounds called capsaicinoids that give them their fiery flavor. But in addition to their spicy taste, capsaicinoids have anti-inflammatory and heart-healthy effects. If you can take the heat, give chili peppers a try.
That instant stuff won't do you too much good as it's chock full of sugar and calories, but old-fashioned, steel-cut oats are rich in nutrients and fiber that can help you lose weight.
7. Protein shakes
If you're looking for a tasty meal that's also easy to make, try a shake! Packed with protein that can keep you lean and fill you up, a protein meal replacement can be a tasty choice for breakfast or on your way to the gym.
Eating salmon is a great way to improve your heart health. The fish is full of omega-3 fatty acids, which are one of the good fats that can lower cholesterol. Omega-3's are missing from many people's diets, and eating salmon can be a great way to fix that.
9. Nuts and seeds
Getting a little hungry between meals? Reach for some nuts or seeds. Raw, unsalted nuts are a healthy snack that can also be extremely satisfying and filling. You can also add a tablespoon of chopped nuts to many meals – a salad, for example – for a flavorful treat that's full of protein.
10. Green tea
It's always pleasant to unwind with a mug of tea, and green tea is well known for its antioxidant and anti-aging properties. But that's not all it has to offer – this particular type of tea contains catechins, which can boost metabolism and help you lose weight.
Whether you live in a city, in the mountains, at the beach or in a suburban neighborhood, biking can be a great way to get from place to place. In addition to being an environmentally friendly and cost-effective way to get around, biking has numerous health benefits that can keep you fit while you're having fun. Here are ten reasons to grab life by the handlebars and take advantage of all your bicycle has to offer.
1. It's good for your heart
Because it gets your heart pumping and helps regulate breathing, bicycling can be good for cardiovascular health. Frequent biking can also help improve stamina and endurance.
2. Weight loss
Biking is a great way to burn calories and keep weight down, but it can also lead to a faster metabolism, meaning that you can stay fit even after your ride is over.
3. Benefits the immune system
Studies have shown that riding your bike can actually help strengthen your immune system, which may help keep you healthy year-round.
4. It's easy on joints
Unlike high-impact physical activities like running, biking gets you moving without putting too much stress on your joints. Knees, ankles and feet can all benefit from a low impact fitness routine like cycling, which makes it an especially great exercise for those who may want to stay active while recovering from an injury.
5. Strengthens and tones muscles
Because cycling primarily uses your largest muscle group – the legs – many cyclists see improved muscle tone in their thighs, calves and hips. And, because it's a low-impact activity, you'll build muscle gradually without risking a muscle strain or tear.
6. Improves coordination
It's a fairly common misconception that biking is a workout that only helps your legs, but it's actually a full-body workout! Bikers pedal with their legs, steer with their arms and keep their heads on a swivel to look for cars and pedestrians. This can lead to improved arm-to-leg, feet-to-hands and body-to-eye coordination.
7. Reduces stress
According to some psychotherapists, biking can actually be extremely effective in reducing stress. In fact, more general practitioners are actually recommending that their patients try biking when they feel overwhelmed.
8. Improves mental health
In addition to lessening stress, biking can improve general mental health. Neurologists have found that a spike in endorphins occurs after bike rides, leading cyclists to experience a "biker's high," similar to what joggers feel after a run.
9. Corrects posture
Many of the muscles you use on a bike ride are the same ones that can help improve posture. Cyclists need strong abdominal muscles to pedal without wobbling, and the back is a contributor to bike fitness as well, especially on longer rides.
10. You'll sleep better
Many cyclists know how well a good bike ride can wear you out, and it's true – biking can help you fall and stay asleep each night. Scientists have found that outdoor exercise like cycling helps helps regulate your circadian rhythm, which can in turn improve and regulate sleeping patterns. In addition, because stress hormones like cortisol can prevent deep sleep, cycling's stress-relieving ability means you'll snooze more soundly, too.