Monday, 25 December 2017


Eating clean is a lifestyle, and although you may indulge in junk foods every once in a while, you will want to avoid them for the most part. This can be difficult in our food-saturated culture. Here are a few ideas and tips on how to overcome your junk food cravings when they hit you.

Keep Healthy, Convenient Food on Hand

One of the big allures of junk food is that you can usually grab it easily and eat it without a second thought. Keep healthy foods on hand that are both easy and tasty. Fruit can satisfy a sweet tooth, and you can wash a few pieces at a time and store them on the counter so that you can eat them immediately when hunger hits you.

Keep other easy clean items on hand, such as nuts and even items you have previously baked and stored in the freezer, ready to be eaten. When you meal prep, make an extra serving and keep a variety of these healthy frozen meals ready to be used when you don’t have time to prepare one.

Don’t Let Yourself Get Too Hungry

Going too long between meals can be a bad idea when trying to eat well. A person who feels like they are starving is much less likely to make wise food choices than someone who is prepared and just beginning to detect the feeling of hunger. Eat your meals at a consistent time and you will find yourself better able to resist temptation.

Have Substitutes for Your Biggest Temptations

Speaking of temptations, we all have certain junk foods that have a strong appeal to us personally. Choose a substitute, and keep it on hand to enjoy when you are feeling the pull of the unhealthier version.

If chocolate is your weakness, make frozen chocolate cups out of ingredients such as almond butter, coconut oil, cocoa powder, vanilla and honey. Mix and put into tiny silicone freezer molds so that when you want that specific chocolate taste, you can pop one or two out, enjoy, and feel the craving pass.

Indulge Occasionally

Because eating clean is a lifestyle and not a diet, there will be occasional times when you indulge in what you are really craving. Keep these times few and far between, but don’t cut them out completely. Have a small piece of apple pie, a scoop of ice cream or a single serving of potato chips and eat them slowly and mindfully. Enjoy your treat and then get back on track without any feelings of guilt that may sabotage your eating goals.

Drink a Glass of Water

Often when we feel hungry and when we are craving various foods, we are actually thirsty and dehydrated. Keep a timer on your phone reminding you to drink water, or fill a jug and sip on it throughout the day. If you feel a craving, promise yourself that you will first drink two full glasses of water. By the time you are done, the craving may have passed.

When you have a craving, it is often a signal that you are not functioning in total balance. Check all of your lifestyle habits. Ask yourself whether you are getting enough sleep, or whether your craving might be boredom or your body’s reaction to not getting enough exercise. If you have a craving, there are many steps you can take which can reduce or eliminate it. Try a few of them next time the feeling hits you.

Friday, 22 December 2017


Whether you're a newbie to the gym, a retired cardio bunny or a former athlete who lifted years ago, there are basics about strength training that cross all boundaries.

There are three major compound lifts that are essential to any training program and can be perfected with practice and patience. Let me introduce you to the bench press, squat and deadlift.

**For demonstrations of these exercises just type them into google and there will be highly detailed videos and demonstrations on exactly how to perform these exercises**

Also known as the three power lifts, the bench press, squat and deadlift are excellent compound movement exercise. Compound exercises are named as such because they incorporate nearly every muscle in your body to execute.

Doing exercises such as a seated bicep curl would be an example of an isolated exercise, opposite of compound, as it really only works the bicep muscle(s). Isolation exercises are just as important but we will touch on those later.

The deadlift is a great exercise that really works the back, glutes, hamstrings and quads. There are many variations of this lift, such as conventional or romanian. Depending on which you do, you will notice different muscle groups being engaged.

Squats work similar muscles to the deadlift. You can do squats with the bar on your back or holding the bar across the front of your shoulders. Either way, make sure you squat with great depth and maintain control and good posture.

The bench press is a great exercise for the upper body, working the chest, triceps and shoulders.
There are other exercises you should know when stepping foot onto a weight floor. Some of these exercises are:

Push Ups- You can do variations of these if you're not quite there with doing "real" pushups. Try kneeling pushups or doing them against a wall.

Sit Ups- Done properly, sit ups are awesome for your core (abs and obliques) and your lower back as well. Try them on the flat ground and on a decline bench.

Lunges- Work your quads, hamstrings and butt all in one with this exercise. Lunges can be done stationary (in place), walking, or even on a treadmill. Just be sure your knee never crosses over your toes when lunging to keep proper form in check.

Leg Press- This is an awesome exercise for many reasons, one being that you can work different muscle groups in your legs just by switching up your foot stance. For more hamstring work, put your feet high and wide and press on your heels. Put your feet low and narrow and suddenly you're working your glutes. Play around with variations.

Ask anyone what they believe to be the basic strength training exercises and chances are you'll get a variety of answers. After building your foundation do experiment and then stick with what works best for you. Always remember to warm up and cool down, and include stretches. Practice proper form and you'll see your maxes go up on a regular basis with these exercises!

Monday, 18 December 2017


Contrary to popular opinion, eating clean doesn’t have to be expensive. There are many ways you can cut down on your food bill while doing good for yourself and the environment. Here are some tips to help you save money while eating well.

Eat Produce in the Right Season, and Other Tips on Produce

Basically, eating in season means choosing fresh produce that is in season, often locally, at the time of consumption. When you choose fruits and vegetables that are naturally available at the time of year you are in, there are several benefits. Number one, they taste much better, and there is much greater variety too. They are also richer in nutrients when eaten at the time they naturally grow in your local area. Yet another benefit is price. You will pay much less for produce in season than when it has to be shipped from another part of the world to keep up with unreasonable consumer demands.

Farmer’s markets are great places to find local, in-season produce, and you can also request it at your grocery store of choice. If you tend to buy large amounts of produce and end up throwing it away, consider buying less and just eating what you have. When fruits and vegetables begin to soften and aren’t as tasty, juice it all to use up the remainder of the produce in your fridge instead of letting it sit around another couple days, eventually going bad and being thrown out.

Buy in Bulk

When it comes to items that last a long time in your fridge and cupboard, consider buying in bulk. This can often save you a lot of money in the long run, and sometimes a huge pack of food doesn’t cost much more than a smaller amount. Large warehouse-type grocery stores are getting a more comprehensive variety of organic and clean foods, and shopping there can save you money when you add up all the savings you will gain over time.

Meal Prep

Not only will meal prepping save you time and help you stick to your clean-eating goals, it will assist you in saving money as well. When you have all your meals and snacks planned, you will be less likely to eat other more expensive foods. It will also prevent you from buying snacks on the run, which can quickly add up money-wise.

Use What You Have

This might seem like a no-brainer, but instead of always going to the grocery store "just because" and buying on impulse, take stock of what you already have in your home. Plan your meals for the week, using the food already in your kitchen as a guide.

Taking this step alone can save you large amounts of money, since going to the grocery store even to supposedly pick up one ingredient often ends in a big trip full of expensive grocery items that you may not even use completely.

If you are eating clean and on a budget, you can still make it work. By using these tips, you will save money while you become healthy. Follow this list and enjoy your affordable clean-eating lifestyle.

Friday, 15 December 2017


When it comes to working out and staying committed, you’ve got to find what makes you tick. For some folks, that’s being in a gym around others who are pumped and eager to work hard. For others, it’s in the privacy, peace and quiet of their own home.

If you’re new to the workout scene and weighing your options, let’s take a look at the pros and cons of both modalities.

Joining a Gym vs Working Out At Home:

EQUIPMENT

Gym Pro: If you’re the type of person who loses interest quickly in a type of exercise or is always look for variety, a gym can be a great resource. If you find a fitness facility with a variety of amenities, you may have found your perfect match. You can play racquetball, hit the pool, take an exercise class or lift some weights. If you like cardio, you can spend one week’s worth of workouts on a treadmill, then change to a stairmill, and so on.

Home Pro: If you’re a neat freak or know that you just need one or a few pieces of equipment, this may be your best bet.

Gym Con: Belonging to a gym means everyone is sharing everything. So if you were planning on a thirty minute run but all the treadmills are taken, you’ll have to adapt. This can be a real pain, especially if you work out during “rush hour.” Also, gym equipment isn’t always the cleanest. You may be more likely to get sick as you are exposed to lots of other peoples sweat and germs.

Home Con: You’re basically stuck with what you have. You can go outside or to a playground to spice things up but at the end of the day, you have to make it work with what you have.

MONEY

Gym Pro: Investing in a gym membership often makes people feel more accountable. When others know you belong to a facility, you may feel more motivated to show up. Plus, seeing that money come out of your bank account every month can give you that extra push.

Home Pro: By investing in equipment for your house, you can be sure it will be taken care of and last much longer than equipment at the gym that’s being used all day long like a revolving door.

Gym Con: Prices can go up and oftentimes facilities will hit you with a yearly fee. Plus, cancelling can be a real pain not only time wise but also financially (cancellation fees, etc.).

Home Con: Guilt doesn’t sink in as much about a treadmill at home that now serves as a coat rack because hey, who’s going down in your basement anyhow?

There are many different things to consider when deciding what the best thing is for you when it comes to working out. If you are someone who needs motivation, being around a gym full of people may be best for you. If you would rather watch a TV show or sing out loud to your iPod tracks, maybe home is best for you to get your workout in.

Consider finances, time (traveling to a gym obviously takes time while working out at home is much more convenient), goals, equipment needs and motivation. Whatever you choose, stick to it and believe in yourself and your goals.

Monday, 11 December 2017


Whether you choose to include or exclude dairy, you can make a choice to eat the clean version of the foods in this category, as well as clean substitutes. This will affect your health in a positive way, and you will get to a point where you enjoy the clean version of the food even more than you enjoyed the non-clean version. Here are some ideas as you clean up the dairy and dairy substitutes in your diet.

Yogurt

When you are choosing yogurt, look for organic. Try Greek yogurt because you will get much more protein than the regular kind, and make sure your yogurt contains probiotics rather than the type that has been stripped of any goodness. If you eat flavoured yogurt, be sure to choose a brand that uses natural sweeteners, and try to avoid those that use refined sugar.

There are many choices for non-dairy yogurt, which include coconut yogurt and soy yogurt. Use the same standards that you use when choosing a dairy yogurt, always avoiding refined sugar.

Milk

When choosing milk, insist on organic. This ensures that you will not be consuming bovine growth hormone. Some conventional milk does not contain it either, due to popular demand, but there is no guarantee and the easiest way to ensure that you don’t consume this in your milk is to stick with organic. In general, try to stick to slightly lower fat varieties of milk, such as 1 percent.

If you are going for the non-dairy type, there are a wide variety of healthy, non-dairy milk substitutes such as almond milk, rice milk, cashew milk and hemp milk. Don’t forget to read labels, though, to ensure that your milk substitute is clean.

As consumers demand more variety of healthy milk alternatives, there are occasionally those individuals who want to cash in on the fad and create less-than-healthy choices in hopes that undiscerning consumers will simply buy now and think later. A truly clean milk substitute won’t contain an endless list of ingredients that you cannot pronounce.

Ice Cream

If you have a sweet tooth and wish to indulge, you can do so without feeling guilty about it. For a completely guilt-free, dairy free "ice cream," simply freeze bananas and then blend when completely frozen. You can add anything you choose for flavor, such as vanilla or cocoa powder. There are even recipes that use avocado as a base for homemade ice cream.

For dairy ice cream that is clean-eating approved, consider making your own at home. Use organic cream and milk, and then add honey as a sweetener along with the other ingredients you choose. Fortunately, there are many easy recipes available online.

Butter and Cheese

These two types of dairy are often used to enhance taste in meals. Butter should always be organic and unsalted. If you wish to avoid it altogether, substitute avocados and Greek yogurt when baking, and use things like avocado as a spread or topping for your toast and other items.

Cheese can be eaten on a clean diet in moderation. Look for fresh cheeses, rather than the type that can be bought months ahead of time before expiring.

Dairy is a large category, and there are many options to choose from each type of it. Learn the rules, and you will be able to enjoy dairy in your clean-eating lifestyle. By using these tips, you will know what to look for when searching for dairy products.

Friday, 8 December 2017


Everyone embarks on a fitness journey for their own personal reasons. Whether their initial motivation was external or internal isn’t important- what matters is that they started.

As females, by nature, we tend to feel a competitive sense amongst each other. Instead of building each other up and encouraging each other, we make snide remarks about other women (oftentimes who we don’t even know!) and try to outdo them.

In the world of weight lifting however, for optimal success and happiness, these things can’t happen. As much as females have emerged and created a presence in the weight room, it is still by and large a “man’s sport.”

Because of this, it is absolutely crucial and necessary that we, as females, learn to stick together and be a constant support for each other in the world of weight lifting.

By changing the way we view each other, we can create an environment in which progress is always encouraged and happening and motivation abounds. There are some important things to remember, as a weight lifter, if you want to be true to yourself and your sport.

Be Honest with Yourself- Sometimes we get ahead of ourselves with regards to training too much or too hard, or we don’t listen to our bodies. While lifting weights is such a positive and healthy thing to do for our bodies, there is such a thing as doing too much.

When we experience pain, persistent exhaustion, or find ourselves throwing around more weight than our bodies are ready for, it’s time to take a step back. Sometimes honesty comes off quite brutal but it is necessary in this sport.

Perfect Form Before Adding Weight- Yes, hitting a PR feels amazing! That’s no secret. But rushing to lift a certain amount of weight before your strength is increased enough is a recipe for disaster.

It is absolutely crucial to be confident and on point with your lifting form (for any lift!) before adding heavy amounts of weight. Practice patient and be sensible before trying a new weight.

Be Humble and Support Each Other- We are all talented at our own special things. For some women, try as they may, their strength may remain mediocre at best. Who cares! Just because you can deadlift three times as much as your fellow female weight lifter doesn’t give you the right to be arrogant.

Humility is an awesome quality to have in life, and especially in the gym. We all have our own stories and our own origins. Support and uplift!!

To be most successful at anything you do, you must believe in it and believe in it to your core. By surrounding yourself with other women who love the sport as much as you do and always supporting and uplifting each other, you will be sure to prosper. After all, failure is rare when a group of strong, dedicated women band together!

Monday, 4 December 2017


Many individuals are becoming more aware of the importance of a healthy diet and lifestyle. Clean eating is a movement of taking your diet back to the basics, and cutting out all the extras such as processed and packaged meals, fast food and refined flours and sugars.

When you begin eating clean, you will likely deal with cravings for the old, unhealthy foods you used to fill yourself with. It helps to have a list of healthy alternatives that you can eat instead. Here are some ideas for substitutions of some of the common culprits in our modern diet.

Table Salt and Unhealthy Sauces

Instead of covering your meal in ketchup, barbecue sauce, or salt, cook it with herbs and spices. When your meal is filled with various flavors, your taste buds will not feel as though they are lacking in any way. As an added bonus, herbs contain many vitamins that will benefit your body in a variety of ways.

Sugar

There are many ways to satisfy your sweet tooth when eating clean. If you are baking, use unsweetened apple sauce instead of sugar. If you are looking for something clean to add to your coffee and give it a great taste, try stevia. There is even flavoured stevia that you can add to your coffee and water to give it just the right amount of sweetness and a pleasant flavor. Maple sugar flakes are delicious, and taste great sprinkled over any item - giving you a burst of satisfying flavor without the downsides of refined sugar.

Oil

Apple sauce is a good replacement not only for sugar, but for oil as well. Flaxseed oil is a great replacement for the more commonly used and less healthy oils that many individuals have in their pantries. If using flaxseed oil, only use it in recipes that will not be heated. Yogurt is another nutrition-filled alternative to oil in your recipes, and it adds a little protein to your baking at the same time.

White Pasta

When you are craving a bowl of spaghetti, what better substitute is there to use than spaghetti squash? Simply cook the squash in the oven, cut it in half and scrape the insides out. Cover it with fresh tomato sauce and steamed vegetables for a dish that is both filling and loaded with nutrition.

Cow’s Milk

Instead of drinking cow’s milk, which can cause reactions for many and is less than palatable to many individuals, try unsweetened almond milk. This substitute is a great clean alternative to drink and use in your baking, and can even be made from fresh, soaked almonds. Unsweetened coconut and soy milk are alternatives for cow’s milk as well, so try several and then stick with whatever you prefer.

We eat many foods that are not assisting us in our journey toward health, but fortunately there are many substitutes for almost any food we may be trying to cut out of our diets. By simply being creative and doing your research, you can find more ideas on foods that are a better option than what you are using currently. Try these ideas and start on your clean-eating journey now.

Friday, 1 December 2017


You're reading this guide as a commitment to start lifting weights- awesome!! There was something that fueled you to make a change and introduce this into your life. Beginnings are great, but can be even better with some structure and planning. Let's talk about how to begin a strength training program.

First off, decide what your goal is. Do you want to get stronger? Do you want to reshape your physique? Do you need an outlet for stress relief? Do you want to protect your body from the aging process? Your goal may be one, some or none of these, but that's okay! As long as you know what you want to ultimately achieve, you can tailor your program around this.

Secondly, consider your options. If your goal is to get stronger and you know you'll be squatting or bench pressing a lot, you're going to need the equipment for this. On the other hand, if you just want to tighten your physique, you may just need some dumbbells. Consider these options when evaluating your options to obtaining or having access to the proper equipment. Some goals can be easily reached at a home gym, others may require lots of equipment and work better at a fitness facility.

If you have any medical issues or concerns, please consult your doctor. Even a trainer will tell you this. Whether it's an old or preexisting injury or condition, be sure to consider and discuss this before starting a weight lifting regimen. The most frustrating thing when starting on a journey to health is finding out you reinjured a dormant injury and now are back to square one.

Lastly and absolutely most importantly, assess your mental readiness and ability to commit. Being halfheartedly committed to your goal isn't going to work. You have to know you can commit the time and win the mental battles. You have to set aside the time to get it done despite other things that may arise. You have to practice patience and understand that good things take time and this is no exception.

Whatever your reason for beginning a strength training journey, embrace it. Not only will you become physically stronger, but you will feel the change mentally as well. Our bodies are made to be sculpted and you have just taken the first step. Believe in yourself and you will be amazed at what you are capable of doing

Monday, 27 November 2017


Eating clean is a lifestyle, and a lifestyle takes time to adjust to. The best way to ease yourself into it is to take things you normally eat and change them over to clean substitutes one at a time. When you are baking or cooking, a great idea is to continue making the same recipes, but slowly change the ingredients to those that are acceptable.

Here are some ideas for substitutes that will taste just as good as the original, and will fulfill their intended purpose when it comes to each recipe you use it for.

Coconut Oil

Coconut oil is versatile and can be used in place of many unhealthy oils. It can withstand the high temperatures of the oven’s heat, and because of this you can use it in place of butter or other oils when roasting vegetables or baking goodies.

Honey

Honey is a great, clean substitute for all forms of sugar. Stop using refined sugar and leave behind the negative effect it has on your body, blood sugar, weight and health. In addition to sweetening your recipes naturally, honey has antimicrobial properties and can even lessen your seasonal allergies when you choose a local variety.

Greek Yogurt

Instead of using butter or sour cream in your recipes, why not try Greek yogurt? In addition to reducing the amount of fat you will be consuming, Greek yogurt gives you a protein boost as well as a dose of probiotics.

Oats

Oats are a great substitute for white flour in baking. Oats contain more fiber than white flour, and hold many nutrients that white flour is lacking. Oat flour can be substituted in a 1:1 ratio in recipes. If you have rolled oats, you can make oat flour by simply putting them into a blender and grinding them until they have the consistency you desire. You may need to add extra liquid when making this substitution.

Herbs

Herbs are great when you want to replace anything undesirable in your cooking. If you are making a high-fat or high-salt meal, you can often cut down on both by simply seasoning the food with extra herbs. Herbs contain nutrients that fat and salt do not. As you use them to provide taste to your recipes, you will find yourself needing less and less of the unhealthy flavor enhancers.

Avocado

Avocado can be used in your recipes in place of oil. Simply blend one avocado with 1/2 cup of Greek yogurt and use the mixture instead of oil or butter. Avocado fat is heart-healthy and provides a rich, flavorful recipe.

Applesauce

Applesauce can be used as a substitute for both sugar and oil. When you are using it in place of sugar, it provides dense, tasty baking. If used in place of oil, it cuts out fat and provides some fiber to your recipe.

Clean eating is a way of life, and starting is not difficult. All you have to do is make small changes, one at a time. Begin by making some of these easy substitutes to your recipes today.

Friday, 24 November 2017


Mention the word weight lifting to somebody and chances are the first thing they will associate with lifting is men. Despite the fact that weight lifting has also become a hobby, favorite and sport amongst women, there is still a taboo about it that screams “male sport!”

Picture the men you know who are weight lifters. Chances are some of them have some impressive muscles and physiques. It’s common nature to associate the fact that they lift with their physiques and muscle size. Because of this, women often fear the “byproduct” of weight lifting and choose to stick to the cardio section for fear of bulking up. Truth is, this isn’t correct logic at all.

Men are by physiologic nature built to gain muscle masstheir testosterone levels support this and their capabilities of maintaining lower levels of body fat. Women are made to procreate, therefore we store higher levels of body fat and while we have testosterone in our body, it’s at very low levels.
Think of the common complaint amongst women on birth control- weight gain, not muscle gain. This is partly due to the supplemental estrogen. Estrogen is not conducive to muscle growth and getting super lean. Some females who compete in sports that require a very lean physique will even go off of all hormonal birth controls in order to get optimally shredded.

Flip through a magazine of female bodybuilders and you may cringe. This is not the product of weight lifting- these ladies are the product of many illegal and dangerous substances, oftentimes including testosterone. There is no physiological way that women can look bulky or manly by lifting weights alone. In fact, lifting weights has a plethora of health benefits.

By lifting weights, you will in turn increase muscle mass. Increased muscle mass helps slow down osteoporosis as it can help increase bone density. When we strengthen our muscles, we decrease our risk of injuries or the severity of injuries that may happen (we’ve created a stronghold around our bones and joints with muscle!). The more muscle you have, the more calories your body will burn at rest. Because muscle takes up less space than fat, you will also start to see your body tighten to give you that “toned” look women often refer to. No bulkiness involved.

You can listen to the fears that weight lifting for women is senseless and will make you look like a man. Or you can try it for yourself and rock that toned and strong body and prove to everyone that this is a misconception. Strength isn’t gender specific- neither is weight lifting!

Monday, 20 November 2017


Because eating clean is a way of life and not just a temporary diet, there will be times when you are not eating in as strict of a manner as other times. There will likely be times when it feels like you have completely lost your way. Here are some tips on how to get back on track when you have been derailed from eating clean, for any reason.

Don’t Beat Yourself Up

Everyone slips up every now and then. If you find yourself indulging in self-loathing after falling off track with your clean eating, it is time to stop. Think of all the things you do right, and go from there. Choosing to love and respect yourself even when you are not perfect is the quickest way to deal positively with the situation at hand.

Reassess Your Action Plan

Perhaps there is a chance that your particular plan may not be working well for you. Are you restricting yourself too much? Are you skipping a meal that comes at a time when you truly need nourishment? Maybe you are going out too often to restaurants with your friends who tempt you to eat poorly and indulge? Every failure is a chance to reassess what you are doing, and whether or not it is working. Take this time to reflect and make adjustments.

Make a List of the Reasons You Love Eating Clean

As they say, the grass is greener on the other side. Sometimes when you are dedicated to clean eating, you feel as though you miss your old way of eating. The fact is, when you eat clean, there are many benefits that come from it. Sit down and list them… everything from feeling proud of yourself in your new size of jeans, to enjoying your new abundance of energy.

Think about How You Feel Both Ways

Make comparisons in regards to how you feel when you are eating clean, and when you are not. Maybe you wake up feeling ready to tackle life with a clean-eating diet, whereas you feel like you cannot get out of bed when you are eating junk. Go through every aspect of your life and compare that aspect when it comes to a clean-eating day versus a day filled with unhealthy choices. You will soon realize how many areas of your life that your eating habits affect.

Keep Exercising

Your eating habits are only part of the story. Another major part is exercising. Even if you feel like your life has temporarily fallen apart when it comes to how you eat, you can keep control of exercising daily and putting in your best effort. The way you feel after exercising will help give you a boost and can be enough to get you back on track with your program.

Eating right is not always easy. There will be events, holidays, and even friends who tempt you to stop putting in the effort you deserve to give to yourself and your body. Put these tips into action, and get back on track with clean eating.

Friday, 17 November 2017


Think of the word strength training and chances are most people are quick to first associate this sport with men.

Even now, in the 21st century, lifting weights has a stigma of being a man’s sport. It’s hard to imagine how women ever became a driving force in the world of slinging iron. Weightlifting has been an Olympic sport since 1896.

However, it wasn’t until 1987 (just twenty-seven years ago) that women were allowed to compete in this Olympic sport. To date, the Olympic weight lifting sport has eight male weight classes and seven female. Talk about coming a long way!

In the late 1800’s, females were viewed as weak and fragile. While there were a few women who tried to break into the world of being strong, it was viewed as unacceptable and the whole idea was shocking and frowned upon. Around the 1930’s, medical professionals and the general population alike believed exercise was detrimental to women’s health and that women were instead to use their energy on taking care of the house and raising children.

It wasn’t until the 1970’s that women gained recognition and acceptance in the world of fitness. During an era of feminism unbridled, women were starting to really recognize their strength (both physical and internal).

As this strength became recognized, confidence increased. Although women were feeling good, society was still a bit hesitant to accept this new reality. In the 1980’s women’s bodybuilding was finally being accepted by the media and population alike, perhaps out of curiosity more than anything.

Although we are in the 21st century, there is still hesitation when it comes to women and weightlifting. Those who are against it argue that women aren’t made to be strong and muscular. Although there are women who now dominate the world of bodybuilding, strongman and powerlifting, it would be incorrect to say that women do not face resistance.

Perhaps in another decade or so, a new article will be written about strength training for women in a much more positive and accepted light. So long as women band together, believe in themselves and others, and keep pushing for what they equally deserve, the tables will eventually turn.

Monday, 13 November 2017


Eating clean is about providing your body with the fuel it needs to work as efficiently and effective as possible. When you eat clean you will have more energy, and you will look and feel the way you are naturally meant to.

In addition to the foods that you may normally put into your diet without thought, there are some "superfoods" that will bring an added dose of nutrition to help you feel amazing and gain a wide variety of health benefits.
Here is a list of a few of the ultimate superfood choices to add to your diet.

Chia

Chia is a tiny but amazing food. Packed into a micro-size form, it is full of fibre and helps keep your digestive system regular. It stabilizes blood sugar, which makes it a great choice if you have blood sugar issues, or if you want to prevent them. It doesn’t have much flavor of its own, so it works well when adding it to almost anything. You can bake with it, or even mix it into your beverage of choice.

Quinoa

Quinoa is an excellent choice if you are looking for a clean vegetarian protein. There are nine essential amino acids that our bodies must glean from our diet, and quinoa contains them all. Quinoa is filling and extremely versatile, so you can add it to a variety of dishes or even make it the main course.

Berries

Berries are filled with antioxidants that are vital to our health, and that help our bodies in a great variety of ways. Berries fight everything from cancer to constipation, from memory loss to depression. Blend them up in a smoothie, sprinkle them over a salad, or eat them straight from a bowl.

Walnuts

Walnuts contain the healthy fats that feed our brains. They help fight cancer, diabetes, heart disease and a multitude of other diseases and conditions. Eat a small handful per day to benefit your body in many ways.

Garlic

Garlic has numerous benefits, and can be used for a variety of reasons. It is antibacterial, antiviral, antifungal and anti-inflammatory, which means it is a go-to remedy for almost any ailment.

Eating one crushed, raw garlic clove per day goes a long way in helping you maintain all areas of your health and vitality. Since it can be a little hard on the stomach when taken alone, mix it into honey before consuming, or add it to your meals in dishes such as hummus and homemade salad dressing.

Cruciferous Vegetables

Cruciferous vegetables are known for their cancer-fighting abilities, by helping protect cells from DNA damage and inactivating carcinogens. They are loaded with a variety of vitamins and minerals. The cruciferous family includes vegetables such as broccoli, cauliflower, cabbage, brussels sprouts, turnips and radishes.

As you choose the foods in your diet, take the time to research those that will add multiple benefits to your health. The foods above are some of the best that a person can eat. Include many in your diet on a daily or weekly basis, and see your health improve greatly.

Friday, 10 November 2017


Everything seems to be constantly changing in our world. From technology to the latest diet trends to the most popular workout fad at the time, it’s hard to keep track and know better from best.

On the not-so-positive side, we are also living in a world where things best unseen or untold are plastering the news. Whether it’s the latest crime or an early death due to disease, there are things we can do to better and protect ourselves.

Some may argue that being a female already puts women in a disadvantageous state. Whether it’s with regard to careers, gender roles or even strength, we can argue until we’re blue in the face, but where does that leave us?

We have to take what we’re given and optimize it as best we can. While we may already view ourselves as mentally or emotionally strong, becoming physically strong can enhance our lives to unexplainable degrees.

Why? Let’s take a look:

Power- Ever go shopping somewhere and buy something heavy or just have too many bags to carry at once because of the weight? This will probably happen less and less until it’s not happening at all once you gain strength through training. The next time a man asks you if he can carry that heavy item out to your car for you, you’ll be saying “I got this!”

Respect- A woman who is very clearly physically strong will turn heads and demand respect. Walk into a room with a strong physique and you will silently demand attention. Strong women are rare. Strong men are everywhere. The reactions are nowhere near the same. Stand out without even speaking. Let your strength do the talking.

Better Health- Increases in muscle mass are closely related to a ton of health benefits. If we fall, we are less likely to get injured due to the muscle protecting our bones. Our metabolisms work harder at rest with the more muscle we have. As if just feeling and looking better wasn’t enough!

Safety- I am sure every woman has experienced a time where they felt unsafe around a strange man. Whether it’s walking to your car alone at night or just being at home by yourself, it happens. The stronger you become and the more aware you are of your strength, the safer you will feel. You will know you can hold your own if worse comes to worse.

Ladies, it’s time we take what we have and make it even better. We may never be as strong as most men, but that doesn’t mean we can’t try our hardest!

Monday, 6 November 2017


Eating clean is not about cutting all fun foods out of your diet; it is simply about changing the quality and types of food you eat. Eating clean can be just as delicious as any other way of eating, and there is a wide variety of food that will help you avoid temptation and ensure you thrive in every way. By eating a variety of tasty snacks, you will find it easier to stick to clean eating.

Here are a few ideas to keep you going when you are tempted to indulge in unhealthy foods.

Clean Trail Mix

This snack is easy to personalize, put together and keep on hand wherever you go. Simply pick your favourite nuts, dried fruits and other goodies like roasted chickpeas. Choose organic dried fruits that contain no preservatives, and choose a variety or raw and roasted nuts without any added low-quality oils.

Loaded Smoothie

A smoothie is a treat you can have every day, and with major benefits to your health. Add in a variety of fresh or frozen fruits, such as cherries, berries and mangos. Add in a large handful of greens such as kale or spinach. Put in flaxseeds, hemp hearts, and add a bit of Greek yogurt. Blend with water or fresh juice and it is ready to go.

Greek Yogurt Parfait

If you are bored of eating the same Greek yogurt day after day, make a parfait out of it. Simply use a clear glass and layer Greek yogurt, berries, organic granola and a drizzle of honey or maple syrup. Swap the items occasionally when you get bored of them for a brand new treat every time you make it. Variety keeps you from getting fed up and falling back into old eating habits.

Hummus and Veggies

Hummus and veggies is a great snack to eat when you are quite hungry, because it is extremely filling. Hummus is easy to make by blending chickpeas with ingredients such as tahini, fresh garlic, lemon juice, olive oil and a bit of salt. Add any spices you enjoy such as cumin and paprika. Cut a bunch of your favorite fresh vegetables into bite-size pieces, and add black bean chips or rice cakes if you are feeling in the mood for something "chip-like."

Energy Bites

Energy bites can be as individualized as you are. If you are the adventurous type, simply begin pouring ingredients into a huge mixing bowl. Begin with a nut butter of your choice, and add things like sesame seeds, chia seeds, cocoa powder, oat flour, honey and maple syrup. You can get as creative as you like with additional ingredients. These can be frozen and eaten any time you need a quick, healthy snack.

Kale Chips

Kale chips are a great substitute when you have a craving for unhealthy, packaged potato chips. Wash the kale and dry thoroughly, then drizzle olive oil and a shake of salt over it. Bake at 350 degrees for 10 to 15 minutes and enjoy.

You can eat snacks that are both healthy and enjoyable. Doing so will help you push away cravings for the food you used to eat. When you are in the mood to make wrong food choices, simply choose one of these snacks instead and get back on track.

Sunday, 5 November 2017


Lunch is the meal that often feels boring to various members of the family. It is easy to get caught up in making exactly the same thing every day, whether eating clean or not. There is no need for this, however. Here are several clean-eating lunch ideas that will help your family enjoy lunch each and every time you make it.

Ultimate Tuna Sandwich

Start by using a healthy bread such as sprouted whole grain bread, and then make the filling for this tasty lunch. Empty a can of tuna into a bowl, and add anything you please such as chopped olives, pickles, celery, scallions and even carrots chopped into tiny pieces. Sprinkle a little pepper in, and then use a clean-eating approved mayo to mix it together. Add a piece of lettuce or tomato to your sandwich before serving, and enjoy.

“Everything” Salad

Salad doesn’t have to be boring. Use a base of lettuce, trying various types of lettuce to keep things interesting. Add any vegetable, fruit and other topping you desire and have on hand, such as sliced bell peppers, red onions, avocado, strawberries, blueberries, mangos, chickpeas and mixed nuts and seeds.

Serve it with a homemade dressing such as 2 parts olive oil to 1 part each of apple cider vinegar and honey. Or if you are in the mood for a more savoury than sweet dressing, mix olive oil with balsamic vinegar, salt, pepper, and freshly crushed garlic. If you are looking for extra protein, add some grilled chicken over the top.

Quinoa Salad

Quinoa has a large amount of protein, in addition to being extremely versatile. Make up a large batch at the beginning of the week, and use it throughout the week for various recipes. For a delicious quinoa salad, simply chop your favorite vegetables into small pieces, then drizzle balsamic vinegar over it. You can also add any herbs and spices that you like.

Veggie Salad Rolls

With a few rice paper wrappers and lots of vegetables, you can create a lunch that is delicious and satisfying. Soak each rice paper wrapper in water for several seconds, then fill it with pre-cut veggies such as bean sprouts, scallions, carrots and lettuce. Add a little homemade peanut sauce made from peanut butter, tamari, ginger, crushed garlic, maple syrup and lime juice.

Chili

Chili is a great way to make an easy and healthy lunch, and to use up leftovers while you are at it. Use a slow cooker for a lunch that you can prepare earlier and enjoy later. Simply add any variety of canned beans, tomato sauce, tomatoes, bell peppers, onions, and garlic to the crockpot. Add your favorite spices such as cumin and chili powder, and let the slow cooker sit several hours on either low or high setting, depending on how long it will cook for.

Eating clean can be exciting and tasty. Lunch does not need to be any different. Try out some of these ideas and transform your lunchtime into something you and your family look forward to every day.

Wednesday, 25 October 2017


You cannot measure every morsel that passes your lips, but it is a good idea to measure most foods and beverages until you get a feel for portion sizes.

It is a supersized world out there, and most people are surprised to find that their idea of a single serving is actually two or three.

If you are into bells and whistles, there are food scales that are preprogrammed with nutritional information, as well as scales that will keep a running total of your daily food and nutrient intake for you. The only tools you really need, however, are a simple and inexpensive gram scale, dry and liquid measuring cups, and idea on reading food labels.

Among all of the mentioned tools, reading food labels seem to be the most effective way of determining the right kind of food to be bought in the supermarket. It lets you make sensible food selections. Through the “Nutrition Facts” section in a particular item in the grocery, you can identify the amount of serving sizes provided in that product.

With food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount “per serving.”

However, understanding and reading these food labels can be very perplexing. A typical consumer would definitely ask what those numbers mean and how it will affect her diet intake if ever she will religiously follow the serving guide as stipulated on the food label.



To further have a clear and more comprehensive understanding of the items stated in the food label, here is a list of things that you need to know:

1. Serving size

This is the primary item you will see in a food label.

The amount of servings stated in the food label refers to the quantity of food people usually consume. However, this does not necessarily mean that it reflects your very own amount of food intake.

Moreover, serving size determines the amount of nutrients that enters the body. This means that if you will follow strictly what the serving size is, you will obtain the same amount of nutrients according to the serving size that was given in the label.

For instance, if the serving size says one serving size is equal to 54 grams, that would mean you have to measure 54 grams and eat that and you have just eaten one serving. So to speak, the amount of nutrients stated in the food label is the same amount that has entered your body considering the fact that you have just eaten 54 grams.

However, if you have eaten everything, and the food label says that each pack is equivalent to 4 servings, you have to calculate the amount of nutrients that have entered your body. This means that if the food label says 250 calories per serving that means you have to multiply it to four to get the total amount of calories you have taken.

2. Nutrients

This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated. Usually, the nutritional amounts are based on both the 2,500-calorie diets and the 2,000 recommended dietary allowances.

In order to understand the numeric value of each item, you should know that the “% daily value” that the food label indicates is actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calorie.

If in the event that you have purchased an item that has a dietary allowance different from the 2,000-calorie diet, you just have to divide the stipulated amount by 2,000 and you will be able to identify the “%daily value” for the nutrients.

3. Ingredients

This refers to the list of the ingredients that were used to manufacture the product. The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity. This simply means that the actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient.

4. Label claim

This refers to the kinds of nutritional claims of a particular food item. For instance, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.

Indeed, reading food labels can be very tedious and confusing. Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can already control the amount of food that you take.

Soy protein is emerging as one of the great alternative protein sources for human consumption. Health experts are all excited about how soy protein can change the face of nutrition. What’s all the rage? Here are some great reasons to get with soy protein.

Soy Protein is Plant Protein
Soy beans contain complete protein and have one of the best protein digestibilities among all protein sources. Soy beans also contain little or no fat and have virtually no cholesterol. Lactose intolerant ones will be pleased to know that soy beans contain no lactose.

Being a plant protein, soy is free from steroids and antibiotics animal protein contains. It is also free from the parasites that contaminate some of these products. They also contain none of the diseases one can contract from mean sources such as Mad Cow Disease, and Foot and Mouth Disease.

Vegetarians love this bean as it provides a comparable – if not better – source of protein as compared to its animal counterpart. It provides a protein that is better and easier to digest and is comparable to most protein supplements.

Soy Beans are Very Versatile
Soy beans are very versatile. Various cuisines, especially Asian ones recognize the value of the humble soy bean. A variety of naturally yummy delicacies are all soy based: tofu, soy pudding, Soya milk, and meat substitutes – not to mention condiments such as soy sauce, and hoi sin sauce.

To counter the problem of world hunger, the growing of soybeans has been suggested. Not only are soybeans easy to grow and harvest, they will grow pretty much anywhere and produces much in a little time. There have been farmers reported to have replaced their entire crop line with soy bean plants. These hardy little plants produce much per harvest, and, as said earlier, can grow in even the most trying terrain.

The Great Substitute
Soy is low in fat and can be used to substitute most protein sources. When cooking, you may use soy substitutes instead of flour for a low fat alternative. This makes it a great protein source for those that are looking to lose weight without compromising their protein requirements.

Bodybuilders are considering how this can make their jobs a lot easier. Without the fat and with all the protein goodness – easily digestible at that – bodybuilding has just received a great blessing of a food.

Although these bodybuilders are currently debating how soy can be a help to bodybuilders, it doesn’t take away anything from what soy can contribute to the overall health of a person.

 It is very advisable to stick to natural protein rather than processes protein if possible, as processed foods typically have some risk attached to them. The best use of this food can be attributed to how it perfectly fits into anyone’s low-fat, high-protein diet.

Soy products can be incorporated into shakes and drinks. And being lactose-free, lactose intolerant people will still be able to get their milkshake fix without having to suffer so.



Soy products are also a great source of other nutrients such as saponins, isoflavones, and phytosterol. Saponins help support a healthy immune system. It also combines with cholesterol to avoid increased absorption of cholesterol in the body. Phytosterols also help reduce the absorption of cholesterol in the body in the same way saponins do.

Isoflavones are powerful antioxidants and prevent the effects of free radicals in the body. They prevent many of the signs of aging and have been known to help prevent cancer. This alone makes soy a miracle protein source in its own right.

Isoflavones, along with vitamins A,C, and E are among the front liners in the fight against such disease – they also counter the effects of pollution, and stress.

How Much is Too Much
Unlike other protein sources, it is pretty safe to consume a wide amount of soy products. While allergies to soy products exist, cases are few and far between. When changing to a soy diet, however, it would be best to consult your physician or your nutritionist. Ask specifically if the soy interferes with any prescription drugs you are taking.

Soy can be great blessing for people who are looking for a great source of protein that does not entail the side effects of most of the other sources. It would be advisable for one to explore how it can improve one’s diet.
Simple changes will make a HUGE difference in the quality of your life.

If it’s true (and it is) that our bodies produce chemical substances and hormones in response to our emotional states and predominant thoughts, then you must realize the importance of managing your state of mind.

If you are stressed, if you are frustrated, angry, disappointed or overwhelmed – then you are poisoning your own body from the inside out. Worse still is the fact that if you’ve been focused on these emotions for a prolonged period of time then you are literally training your brain to repeat these thoughts and emotions.

Not only is that a very depressing way to spend you time it is also training your body to continue to manufacture and release hormones and substances that may no longer needed by your body to deal with your original problem.

As an example, it might have been useful to have your senses stimulated when your boss gave you a deadline, but if you haven’t let go of that frustration and resentment towards your boss three days after the deadline has already been passed – then your body is still caught in the cycle of manufacturing a substance that your body has absolutely no use for! That, in turn, can cause sever damage to your cells and tissues and by upsetting the delicate chemical balance in your system you could be spawning an environment and breeding ground for cancerous/mutated cells to multiply and rebel against your own body.

So what’s that got to do with my face?


Elementary, Mr. Watson – The single most powerful way to manage your state and instantly change the way you feel is to simply change your facial expression…

The best method to explain this phenomenon is by demonstration – so wherever you are reading this report, please stop your passive reading and get involved with me right now...

I want you to take a deep breath and hold it in for about 5 seconds, then exhale.

Now put a HUGE silly grin on your face Now look up (don’t stop grinning)

Now while you are looking at the ceiling and grinning like you’ve just won the lottery – I want you to go ahead and feel depressed! Tough isn’t it?

Okay, now if you can’t stand being happy anymore you can stop this little exercise and follow along with me again. This is a straightforward lesson in physiology (the way we move act and use our bodies). Our actions and movements had a direct effect on our emotional states.

Tony Robbins, the self-help speaker often puts it this way, “Your emotions are created by motion”
Besides manipulating your facial expressions, you could also change the way you walk, the way you stand, the way you talk. Change your posture, sit up straighter. Walk a little faster than you usually do. Add more emotion and conviction to the way you usually speak. These are all tools that you can use to decompress and defuse intense negative emotional states. Alternatively, if you are in the habit of walking briskly when you are stressed then you might consider reversing the process and actively choosing to walk a little slower or by talk a little softer.

Use your body to lead you emotions (…instead of it being the other way around!) If you are battling a sickness in your body right now- remind yourself to smile, sit more upright and breathe more fully that your have been. It will be imperative that you begin to take new action different to the actions that got you to the point of sickness.

Same cause – same effect. Set a new cause in motion and you’ll begin to experience a completely new set of effects (results)

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