Split Up Workouts for Better Results

Running for 30 to 45 minutes at miles per hour on the treadmill everyday could get boring. Shorten your workouts while increasing their effectiveness by using intervals. Sprint, jog, walk during the same session. Change your scenery, go outside. Studies show that feelings of overall well-being increase for outdoor exercises. 

Eat and Be Merry!

Low energy levels can be a sign of common dieting disasters.

One is skipping breakfast. Missing the first meal of the day not only allows muscle breakdown to go unchecked but also makes blood sugar levels fall. This can lead to huge lulls in available energy while also increasing the risk of binge eating. Another is eating low carb - 150grams or fewer per day, for too long. Try carb cycling, two days low and two days moderate. This will help drop fat, but you will also stay sane.

What's Your Fitness Level?

This test can be performed on either a running track (six laps around a standard 400-meter track) or on a flat street where 1.5 miles is measured using an odometer.

For Men
Poor: > 12 minutes
Average: 12 to 10:01 minutes
Good: 10 to 9:01 minutes
Exceptional: < 9 minutes

For Women
Poor: >14 minutes
Average: 14 to 12:01 minutes
Good: 12 to 11:01
Exceptional: <11 minutes

Aerobic fitness test and results are based on Muscle & Performance Magazine!

Everthing D

The benefits of D3 are invaluable. Some include: strong bones, immune function, cancer prevention, nerve improvements, and increased endurance. Based on which climate region you live, your vitamin D3 intake should average between 2000iu and 5000iu. Yes excess D can be stored in the fat tissue of your body. Common side effects are: loss of appetite, nausea, and vomiting. If these occur discontinue taking D3 and see your doctor.

Are You Constipated?

Warning signs of constipation:
-straining during a bowel movement more than 25% of the time
-hard stools more than 25% of the time
-incomplete evacuation more than 25% of the time
-two or fewer bowel movements in a week

Some reasons why you might be constipated:
-inadequate water intake
-inadequate fiber in the diet
-a disruption of regular diet or routine, e.g. traveling
-inadequate activity or exercise
eating large amounts of dairy products
-stress
-hypothyroidism
-antacid medicines containing calcium or aluminum
-medicines(especially strong pain medicines, such as narcotics, antidepressants or iron pills)
-pregnancy