There’s nothing worse than getting to the gym and drawing a blank on what to do next for an exercise. As staring at the rack of dumbbells can be exhausting alone, here are 100 moves you can do with dumbbells making it impossible to run out of ideas for your next gym sesh:
Sorry, meatheads, this one isn’t for you… If you love your veggies but are struggling to get the amount of iron you need daily, take a look at the list below to capture some ideas. These foods are rich in iron and can easily kick meat’s butt to the curb:
1)Spinach (iron) + red bell peppers (C)
There are plenty of ways to pair these two. Raw, minced peppers in a spinach salad works, as does spinach cooked into a stuffed bell pepper. Or try sliced peppers sautéed with spinach. I love this combo with olive oil, garlic, and crushed red pepper.
2)Broccoli (iron) + tomatoes (C)
Toss steamed broccoli florets in sundried tomato pesto. Or to put together dinner in minutes, sauté broccoli and tomatoes with onions, mushrooms, olive oil, garlic, and Italian herb seasoning. Complete the meal with a lean protein (like chicken breast, salmon, or white beans) and a small serving of a healthy carb (such as quinoa or brown rice pasta). To get an iron boost at breakfast, add broccoli and tomatoes to an omelet or frittata.
3)Black beans (iron) + cabbage (C)
One of my favorite ways to combine these two is in black bean tacos, each topped with a generous portion of vinegar-based slaw. Black bean-stuffed cabbage rolls are another great option. Or simply add whole, chilled black beans to a slaw.
4)Dark chocolate (iron) with strawberries (C)
If you didn’t know that dark chocolate is a good source of iron, I’m thrilled to deliver the good news. Melt and drizzle it over whole strawberries. Or add chopped dark chocolate and sliced strawberries to your morning oatmeal, whip them together in a smoothie, or fold them into protein-packed Greek yogurt. For a fun and healthy dessert, try frozen pops—pour almond milk, chopped dark chocolate, and minced strawberries into molds, along with seasonings like fresh grated ginger, chopped mint, or ground cinnamon.
Researchers have put a finger on the pulse of what exactly it is that can make someone more intelligent than another. And as it is difficult to categorize someone as ‘intelligent’ based on different traits, this video explains what exactly it is the researchers believe to lead to intelligence:
With allergy season in full swing, if you’re anything like me you are attempting desperate measures to be able to breath clearly! Sure, there are a lot of options out there that claim to rid the sniffles, but take a look at these three certain ways to steer clear of allergies this season:
1)Keep your windows closed and blast the AC
If you can’t stop sneezing, one of the most basic things you can do it to put a barrier between yourself and the enemy outdoors. During spring, summer or fall, Dutta and her colleagues at Mass General recommend patients avoid the pollen that’s in the air by keeping the house and car windows closed and running an air conditioner, she said.
Dr. Myngoc Nguyen, chief of allergy at Kaiser Permanente Medical Center in northern California, echoed this advice: “Using an air conditioner in your car cancut the amount of pollen you breathe by as much as 30 percent,” she told .
2)Try a sinus rinse
Another technique is to use a neti pot, a teapot-shaped vessel that’s available over the counter and basically flushes out your sinuses with a saltwater mixture.
“The nose is like a car filter or home air filter that traps debris. Rinsing the nose with saline solution is similar to using saline eye drops to rinse out pollen,” said Dr. Steven Osborne, a medical officer in the U.S. Food and Drug Administration’s Center for Devices and Radiological Health.
“A lot of patients use the sinus rinse on a regular basis, once or twice a day, as part of their routine,” Dutta said.
Safety should be a top concern. If you decide to go the nasal irrigation route, it’s important to use distilled or sterilized bottled water for the rinse, according to the Mayo Clinic. Tap water is okay to use if it’s been boiled for a few minutes, then cooled to a lukewarm temperature. If neti pots aren’t used and cleaned properly,tap water bacteria can cause potentially serious infections, according to the Centers for Disease Control and Prevention.
As always, you should talk to your doctor before starting any sort of health regimen.
3)Change your clothes
If you’ve been outside during allergy season, it’s a good idea to take off your shoes and change your clothes when you move indoors, which limits your exposure to pollen and stops the spread of pollen in your home.
Pollen can ride inside on pet fur, too, so it’s a good idea to keep dogs and cats as clean as possible. “These are all small things that can add up,” Dutta said.
Typically, if we wake up in the middle of the night, we chalk it up as a ‘bad nights sleep’, but apparently, it may be our bodies way of fighting for it’s natural sleep cycle. Confused? Take a look at the video below to see the history of sleep and how waking up after four hours for a bit was totally normal and actually stimulated creativity:
Work can no longer be an excuse after you read through this blog and realize some of the most successful people in the world take daily measures to stay in shape! It’s easy to get caught up in the day to day grind of working, cooking and sleeping but it’s important for your mind that helps you stay successful to exercise. Take a look below to see some of the exercises these successful people do:
Republican presidential candidate Donald Trump hits the links instead of the gym
Trump told Men’s Health magazine that, while playing golf might not seem like exercise, it helps him stay fit.
“When I play a few rounds on the weekend, I’ll come in Monday morning and I’ll have lost three or four pounds,” Trump said. “That’s very pleasurable exercise, and it keeps you away from the refrigerator because you’re out on the course.”
Media mogul Oprah Winfrey combines cardio and meditation to help her power through her busy days
One of the most powerful women in the world trains hard to keep herself physically healthy. In an interview with O Magazine, Winfrey’s trainer said her workouts include “45 minutes of cardio six mornings a week, four to five strength-training sessions a week, incline crunches, and stretching.”
Winfrey also admits to sitting in silence for 20 minutes, twice a day.
GoPro founder and CEO Nick Woodman shreds some waves
Woodman, who was once the highest-paid US chief executive, launched his sports-camera company thanks to his passion for surfing.
Not just an avid surfer, Woodman is a noted adrenaline junkie, snowboarder, and mountain biker.
Apple CEO Tim Cook is in the gym at 5 a.m. every morning
Cook is a self-described fitness nut, as Adam Lashinsky wrote in his profile of Cook forFortune.
He wakes up around 4:30 or 5 a.m. every day to get to the gym several times a week, according to The Wall Street Journal.
Mint.com founder Aaron Patzer lifts weights, runs, and climbs
“You cannot work, in this instance, 14-hour days without getting a good workout in as a break,” he told Life magazine. “The typical workday, particularly in startup mode, is from 9 to 6 or 9 to 7, then you take a two-hour break to work out and eat dinner. By that time you’re relaxed, and then you work until midnight or 1 a.m. If there was no break with physical activity, you’d be more tired and less alert.”
His workouts include lifting, running, rock-climbing, and even tree-climbing.
“Whenever I see a tree that is climbable, it must be climbed,” he said. “Sometimes when I’m on a run, I’ll just run up a tree, jump on a branch, and swing off. My favorite tree, in Saratoga, gets me a good 75 feet up.”
FOCUS Brands group president Kat Cole strikes a pose no matter where she is
Cole, who runs the parent company of brands like Auntie Anne’s, Carvel, and Cinnabon, has an “on the road” routine and an “at home” one, both of which incorporate early morning yoga.
As early as 5:30 a.m., Cole will do yoga and exercises in her hotel room, the gym, or at home, for 30 minutes, she said in a Business Insider article.
Do you cringe at the thought of opening your curtains in the morning to let the bright sunshine in after 5 alarms (because you and the ‘snooze’ button are well acquainted)? Well, good news for you because there is a way to retrain your body to be a morning person… Your body and your boss will be thankful because you will have time for a good breakfast in the morning and you will also start arriving to work on time if you follow these simple steps to becoming a morning person:
Lower Your Body Temperature at Night
“To fall asleep and get into deep sleep, you have to reach your daytime low body temperature,” says Spencer. To get there, move your workout to earlier in the day so it doesn’t interfere with bedtime, limit hot showers at night, and drop your apartment’s temp by a few degrees, she says. The cozy duvet on your bed will be calling your name in no time.
Limit Your Nighttime Exposure to Light
Your internal clock is controlled by light. “Whether it’s TVs or screens, all of those devices that shine light at our eyes are ‘awake-promoting’ and not ‘sleep-promoting,’” says Spencer. Help your clock start to shift naturally by cutting your exposure an hour before bedtime. Not ready to kick your Netflix-in-bed habit? Turning your iPad light to low could help you catch Zzz’s more quickly after the credits roll.
You don’t need to shut yourself off from the outside world, but it’s a good habit to stay calm as it gets late. That means avoiding stressful work e-mails if they can wait until the morning, horror movies, and intense novels that keep your mind spinning. “All of those things just cause mental stimulation that you need to have turned off well enough before bedtime,” says Spencer. Sorry, Girl on the Train. You’re strictly a commute-only read.
Reach for Melatonin as a Last Resort
In the beginning of your efforts to become a morning person, a dose of melatonin can help. “Taking it a little before you want to start falling asleep helps give you a little extra boost to feel sleepy,” says Spencer. Once you’re stable, lay off, though. Eventually, you want to rely on your body’s natural melatonin production rather than the pill form.
Wake Up to Morning Light
Getting to sleep is only half the battle. “Helping yourself wake up is just as important as helping yourself fall asleep,” says Spencer. Immediately open your curtains or head outside to catch some early rays. As a bonus, early to rise likely means early to bed that night. “If you’re able to alert yourself and wake up at an earlier hour, you’re going to be more prepared to go to bed at an earlier time,” says Spencer. And that means you’ll be even closer to tricking your internal clock into its new pattern.
It’s no secret that leafy greens play a vital role in one’s diet and that they are necessary for a healthy lifestyle. But sometimes eating salads and cooking broccoli to incorporate greens everyday can get a little old and routine… Here are 6 ways you can incorporate greens in your diet without saying ‘blah’….
Banana Mango Green Smoothie Bowl
Smoothies and smoothie bowls are a great way to sneak some greens into an otherwise sweet breakfast.
Sweet Potato Kale Hash
Toss some greens into an easy hash and top with a tofu scramble for vegan breakfast excellence.
Vegetable Fried Rice With Spinach
Another easy way to get more greens is to include them in simple stir fries and veggie dishes, like this fried rice.
Super Green Chia Pudding
Yes, you can even add greens to chia pudding—give it a try!
Toast With Radishes + Dandelion Greens
When in doubt, put it on toast. This recipe starts with a base of herbed sunflower-seed spread and tops it with sautéed dandelion greens, edamame, and radishes for the perfect spring toast.
Swiss Chard Wraps With Thai Chicken
Lower maintenance than collard greens, Swiss chard makes great wraps for this Thai Sweet Chili Chicken with Peanut Sauce.
If you’ve already made the vow to start ‘eating clean’ or living a healthier lifestyle, or hey, maybe your on the verge and just don’t know where to start… Take a peek at these tips below to help get your started and form healthier habits:
1. Eat “real” food.
Choose food that is in or close to its natural state, and steer clear of highly processed or refined foods. If the food comes in a package or box and contains more than one ingredient on the label, it’s a good sign that it’s processed and no longer in its natural state.
2. Buy organic.
Buying organic limits your exposure to hormones, antibiotics, chemicals, and pesticides. Organic foods typically have more vitamins, minerals andnutrients, and many say that organic foods have more flavor.
So how do you increase the amount of organic foods in your diet? Start with replacing the foods that tend to have the highest levels of hormones, chemicals, or pesticides, like fruits, vegetables, meats, and dairy.
Remember to look for foods that are certified organic, not foods that say “made with” or” contains organic ingredients,” as these foods may only have a small number of organic ingredients.
3. Read labels.
Choose foods with minimal ingredients. The more ingredients on the label, typically the more processed the food is. Yogurt, for example, can be a great addition to your morning smoothie bowl or homemade granola, but the wrong brand can have as much sugar as a candy bar.
Check the label for plain yogurt that doesn’t contain added sugar, color, or stabilizers on the label. Still want your yogurt to have a sweet taste? Sweeten it yourself using more natural sweeteners like honey or maple syrup or—even better—add some sliced fruit such as raspberries, blackberries, or blueberries.
4. Eliminate or reduce wheat.
Substitute wheat with wholesome wheat-free alternatives. Most of the wheat we consume in America is highly refined and processed. Eliminating processed wheat in your diet can help eliminate many gastrointestinal issues such as bloating, diarrhea, constipation, and gas, etc.
It’s understandable; vacations happen, the flu knocks you on your butt for a week, work gets crazy; however, there are some pretty negative side effects that happen to your brain and body once you stop working out. This video below proves how vital working out is to your Health, Happiness and motivation for success: