Tuesday, 29 May 2018



ARE YOU BORED with your current fitness routine? It may be time to kick your way to one of the hottest workouts around.  Kickboxing, also referred to as boxing aerobics and cardio kick-boxing, is a hybrid of boxing, martial arts and aerobics that offers an intense cross-training and total-body workout. It blends a mixture of high-power exercise routines that strengthen the body and mind, decrease stress and hone reflexes while increasing endurance and cardiovascular power. While kickboxing’s roots are in full-contact fighting, it has found a safe and very effective niche in the fitness community.

Many people are drawn to kickboxing because it increases self-esteem while burning an average of 500 to 800 calories an hour, as opposed to the 300 to 400 calories typically burned by the average hour-long step aerobics class. But before you kick down the door to the next class, take time to consider some of the basics of this sweat-intensive workout.

Keep in mind that many clubs may not offer classes that are based on progression. Even if your current routine features a hearty combination of cross-training workouts, you may want to take it easy at first, then build as your body adapts.  For this reason, an hour-long session may not be the wisest choice for someone who isn’t used to this level of concentrated activity.

Remember, adequate warm-up and close attention to proper technique are paramount. Classes should begin with basic stretches and a light cardio-vascular warm-up such as pushups and jumping jacks. A typical aerobic kickboxing routine involves a series of repetitive punches alternating with hand strikes, kicks and then a combination of all three. The repetitions help participants focus on proper technique while engaging several muscles groups and getting a fierce cardiovascular workout. After the main section of the routine, stretches and floor exercises are commonly performed as a cool-down. 

When attending your first class, try to avoid these common mistakes:
Wearing weights or holding dumbbells when throwing punches, which puts your joints in danger of injury
Locking your joints when throwing kicks or punches
Over-extending kicks (Beginners should avoid high kicks until they get used to the routine and become more flexible.)

And of course, you should ask your instructor about their training. Cardio kickboxing is a combination of martial arts and aerobics, and employs different techniques from a “pure” martial arts class. Many teachers may have boxing or martial arts training, but may not have the appropriate class experience or be properly certified by an organization such as ACE. Finally, once you understand the basics of this stress-relieving, total-body workout, you can kick your way to a new level of fitness.


It may seem awkward at first, but the basic moves in a kickboxing class can be mastered with time, patience and practice.  A prepared class will have mirrors, a punching or “heavy” bag and hit pads for participants to use. Here are two basic lower-body kickboxing moves that work the hamstrings, gluteals and quadriceps:
The Roundhouse Kick - Starting from a basic stance (side of body facing bag, knees slightly bent, shoulder-length apart), lift your right knee and point it just to the right of your target. Pivot on your left foot as you extend your right leg. Kick the target with the top of your foot.
The Side Kick - From the basic stance, pull your right knee up toward your left shoulder. Pivot on your left foot as you snap your right leg into your target. Strike with either the outside edge of your foot or your heel.


Don’t forget to wear loose clothing that allows freedom of movement during your kickboxing workout and drink plenty of water.  And most especially, don't forget to apply the best workout makeup that lets you sweat and lets your skin to breath but doesn't clog your pores and stays your skin healthy.  If you don't know that kind of makeup that giving you that way, click here to go to Fitcover homepage.

Friday, 25 May 2018



There are a lot of opinions on how to live a healthy lifestyle, for some it would mean eating only certain foods and following a strict diet plan, for others it would mean a lot of physical exercise and yet for others it would mean living a stress free lifestyle.

Taking small steps is often a better way to start the healthy lifestyle journey as it does entail some very significant changes. For most people who have go at it all at once, the feeling of being overwhelmed and defeated often causes them to eventually abandon any attempt to pursue a healthy lifestyle regiment.


Cutting down on unhealthy processed snacks is a good step to initiate but is often very difficult as these foods are usually delicious and hard to resist as they are so fittingly named “comfort foods”, however one way to doing so successfully is not having such food readily available and within easy reach. The next time the grocery shopping is done, making an effort not to add these items to the cart would be a good first step in the right direction.

Another small change that can contribute towards a better lifestyle would be to incorporate some sort of exercise regiment into the daily or weekly schedule. Although a lot of people give excuses about not having the time for such activities, small changes can be made, such as learning to take the stairs whenever possible as compared to the alternative of using the elevators or escalators.

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Tuesday, 22 May 2018


Originally meant to eradicate the body system of alcohol and drugs there are now detox programs to actually help to recreate the optimum body conditioning for complete and better health. Such programs are fast gaining popularity and if used according to instruction the resulting conditions can be very impressive indeed.

Using certain diets, herbs and other specifically designed methods these detox programs help to remove any environmental and dietary toxins from the body system. Some of the ideas behind the use of these detox programs may include minimizing the amount of chemicals ingested which can be done with the consumption of just organic foods.

Another detox exercise would be designed around choosing foods that provide optimum vitamins, nutrient and antioxidants that the body needs to launch the detoxification exercise. There is also the detox program that contains foods such as those high in fiber and water to help draw out and eliminate toxins by increasing the frequency of bowel movements and urination.

All these efforts are needed to ensure optimum health simply because most adults live a lifestyle that is not very healthy to start with, thus the need for such invasive programs to keep the healthy balance in check.

Most people who advocate the use of detox programs on a fairly regulatory schedule, attest to the overall better health conditions. These may be evident in better and clearer skin conditions, more energy, regular bowel movements, better digestion, increased levels of concentration and generally any other positive improvements felt.

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Friday, 18 May 2018



One thing that will surely help to keep you motivated is to think of all the hard effort and time you have spent on getting as far as you have with your diet and exercise routine. You do not want to throw it all away do you? Of course not! You need to give yourself credit for the accomplishments you have made so far as well as your progress towards your future goals.

Another good idea is to use your family and friends as a way to keep you motivated. It can be difficult to hold yourself accountable at time because your mind naturally likes to minimize things. Your family and friends can be a good source of honest feedback. Your loved ones and friends will also have a large impact on your thinking if they think that you are starting to lose your motivation. In some cases other people can actually motivate you more than yourself. This is especially true if your health is at risk if you do not continue your diet. Your loved ones should remind you of how much they love you and how much they want you to be healthy. This will make you feel selfish if you start to slack on your diet or exercise and this will likely make you want to get back on track.




Tuesday, 15 May 2018



Exercise has long been advocated as an ideal way to stay healthy, next only to healthy food choices made for consumption. However for one reason or another, a lot of people do not seem to consider exercising an important part of the daily lifestyle schedule. This is an even more disastrous decision, when it is accompanied by poor diet habits.

In the quest to stay healthy through regular exercise regiments, it may be prudent to take the time to understand just how an exercise regiment can contribute positively to the overall well being of an individual. The following are just some points on how exercise can contribute to a healthier lifestyle:

Regular exercise sessions can help to keep the body weight under control thus avoiding the possibility of gaining unnecessary weight and becoming overweight.

However in order for any exercise regiment to have any positive impact, it should be done with a regular schedule in place and with the accompaniment of a healthy diet choice, and only then can it help to keep the access calories from turning into unwanted fats stored in the body.

Regular exercise also helps to keep the body systems is prime optimal working order. All the various body systems will be able to work efficiently as there would be regular dispercement of oxygen and blood flow to the various parts of the body at all times.

Mentally and physically the body will be able to functions better and be more alert.

Regular exercise has also been known to help the body produce the necessary chemical make-ups that keep a good balance within the system. This essential chemical balance can contribute positively to the avoidance of negativity in the body system, without which, symptoms such as depression and mood swings are very likely to occur.

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Friday, 11 May 2018


Feel Better Through Dieting

If you are a person who has not felt quite like themselves for some time now and are not sure what is going on with your body, have you ever considered that it may be your diet? The food you consume determines the health of your body. If you constantly eat junk food your body will likely be in a low state of health. It will be easier for you to get sick and fight of illnesses, you will feel sick, low on energy, and sometimes even irritable. These are normal side effects of a poor diet. It only makes sense as our body needs certain nutrients to be able to function properly. If you rob your body of these essential nutrients it will do what it has to in order to make sure it makes it so see another day. In many cases, the body will cause undesirable side effects to itself in order to try to give you a hint that you need to start eating better.

Dieting can also be very beneficial for people facing certain mental strains in their current life. A proper diet can be very beneficial for the mental health of a person. Just like the rest of the human body, the brain needs certain essential nutrients in order to function properly. Not consuming a proper diet you will likely become easily stressed or overwhelmed as your brain will be deprived of the nutrients it needs to function.

It is your body and you only get one so you really need to take care of it. You need to remember that your body should be thought of as a temple and not a place that should be filled with bad things. Only let the best things in your body and keep the bad stuff away. I know this is easier said than done but with effort and determination it is possible. Make it possible and don't forget to bring your Fitcover Mineralize Active Foundation with you. 👧

Monday, 7 May 2018


Many people make the error of thinking that a proper diet alone is enough to achieve full body health. This is not the case! A well balanced diet also needs to include regular exercise as this is vital for a person to be healthy.

Exercising will also give you the added benefit of being able to eat more food on a daily basis. While you exercise you burn off fat and calories. The more calories you burn the more you will be able to eat. As well, it will be more acceptable for you to step outside of your diet plan on occasion when you are exercising. After all, you deserve the occasional treat.

Exercise will not only get your body to a better physical state, it will also make you feel better mentally as well. Did you know that your brain naturally releases endorphins while you exercise? When your brain is full of endorphins you will achieve a state of euphoria or a type of high that will make you feel good.

You will feel great about yourself as you begin to see the results from all the effort you have out into your exercise routine. It will make you a more confident person and it will improve your self-worth and self-respect. This will lead to many new great doors opening in your life and ample opportunities. The first thing you need in order to have a happy successful life is a healthy body, spirit, and mind. Exercise can greatly help to improve the state of each one of these.

There is always time to exercise so do not give yourself any excuses. You do not need to do a hour long routine. Doing what you can with the time you have will help. Any effort is still effort.

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Thursday, 3 May 2018


Sticking to a healthy diet while traveling can be one of the most difficult things to do in your life. However, if you learn how to make smart choices, a healthy diet is really not that difficult.

This is probably not the best time in which to start a healthy diet, but if you are currently making healthy choices in your foods already, modifying your diet slightly to accommodate travel is not as it first may seem.

If you are traveling my airplane, a healthy diet may have to include airplane food, which can often be poor for your healthy, depending on the selection. When you book your flight, ask about your food options ask if a vegetarian dish is available.

Vegetarian dishes are sometimes more nutritional in this case, but it really depends on what they will be serving. If you can, eat a larger meal before your flight so that you don’t have to eat the entire meal that is served to feel full.

When driving or taking a bus, you may be tempted to stop at fast food restaurants and eat the foods found there. Avoid this whenever possible! If you’re on vacation, you may wish to splurge a tiny bit, but having fast food more than one during a week can really be bad for your health. If you must, choose the healthiest options available, like chicken breasts and diet soda.

Also, remember that you can take your own food when traveling. Carrying a loaf of whole-wheat bread or pita wraps, some lean lunchmeat, and low-fat cheese in a cooler is a great way to avoid high-fat and high-cholesterol junk food meals. These are much better choices and you’ll save a lot of money as well. Call ahead to ask if there will be a refrigerator in your hotel room.

Lastly, make smart choices when you eat out. If you choose salads or pasta get the dressing on the side and ask about low-carb options. In fact, many places print these dieting options directly in the menu for the health-conscious people. Control your portions by ordering lunch menu sizes or splitting the meal in have and getting a doggie bag, and you’ll be well on your way to healthy eating, even away from home.

Yes, eating healthy foods when you travel can be a challenge. However, your health is worth it. When you eat good foods, you will also fight illnesses that you are likely to encounter when traveling and be more alert so that you can enjoy your trip.

Make sure to stay healthy while travelling and don't forget to bring on your Fitcover Mineralize Active Foundation with you!

Tuesday, 1 May 2018



Exercising has a positive impact on the nervous system and almost always sets off pleasure chemicals such as serotonin and dopamine which is the ideal ingredient for calmness, happiness and euphoria.

Therefore with regular exercise regimens in place the brain is able to experience all the pleasurable and positive auras, which in turn will allow the brain to think more clearly, perform better and generally sustain a better morale level, thus by stimulating the nervous system the human mind is able to function at a higher level.

When it comes to beating depression, exercise is almost always recommended as here too the chemical released within the body system positively contributes to a better mindset and thought pattern.

A lot of studies have been able to prove the connection between exercising the body and exercising the brain is one and the same. Feelings of anger, fatigue and tension can be dispelled with the appropriate amount of exercise routines if they are done regularly enough.

In fact, some individuals specifically start on an exercise routine anytime they feel any negativity taking over the mind and thoughts. This form of relief has proven its worth for a lot of people.

Therefore, in order to enjoy the feel good mindset and thought process, every individual is encouraged to have some cardio workouts in place on a regular and consistent basis.

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