4 Tricks To Replace Carbs With Cauliflower

Low carb, yet delicious… we’ll cauli that a success.

More about Chris Tina Bruce

This 14 year-old deadlifts more than you

Rachel McInnis is pretty serious about CrossFit. She's dedicated. She's strong. She's 14 years old.

23 Mouthwatering Peanut Butter Recipes That Will Make You Swoon

To celebrate National Peanut Butter Day make sure you’re celebrating deliciously.
Peanut butter is a excellent source of protein and good fats, although very high in calories so enjoy sparingly.  Better for those cheat days...

Top 10 Tricks for a Healthier, High-Energy Workday

Working at an office can be surprisingly unhealthy. Between sitting all day, eating poorly, and enduring never-ending stress, your office can take a few years off your life. Here's how to stay healthy and energetic at the office.

10. Eat Healthy, All Day Long

Ever have those days at work where you just feel exhausted and can't get anything done? There are a lot of ways to solve that problem, but the #1 fix is healthy eating (starting with breakfast). You should eat your most hearty meal in the morning, when you need the most energy, and continue eating healthily throughout the day to avoid crashes during your productive time. Eating lunch away from your desk can help, too.

9. Set Up a More Ergonomic Workspace

It may not seem like it, but sitting at your desk all day can wreak havoc with your wrists, back, neck, and other body parts if done improperly. Thankfully, it's really easy to set up an ergonomic workspace, without spending a ton of money. Most of it is practicing good posture and positioning your keyboard and mouse properly, though a good office chair is a good investment.

Top 10 Reasons to Exercise Regularly (Besides Losing Weight)

You've been told a hundred times that exercise is good for you, and it's true—but it's good for a lot more than just losing weight or building muscle. Here are 10 other benefits you'll see from just a little daily exercise.

Fat Burners: Do They Work?

Fat Burners: Do They Work?

Over the years there have been many new supplements that have came to market promising the world. How does one know what to use? What actually provides a good return on the financial investment? Sure literature may show it works, but compared to a placebo, how much did it work? 1% better? With so much competition for our supplement budget it is essential that a bodybuilder on a limited budget purchase supplements that work.

So, what supplements really work to burn fat? In this article I will attempt to discuss the supplements that I feel are worth the money and that I believe should be in everyone's arsenal.(e.g., calcium).

Skinny Dip: Cantaloupe Chutney

Food for Thought: Serve this tasty chutney as a dip or as a topping for whole grains, steamed veggies, chicken, fish or tofu.

• 4 cups diced cantaloupe (about 1 melon)
• 1⁄3 cup golden raisins
• 1⁄3 cup minced red onion
• 1⁄4 cup sugar
• 1⁄4 cup water
• 3 tablespoons white-wine vinegar
• 1 teaspoon ground cumin

Combine all ingredients in a medium saucepan. Place pan over medium-high heat and bring mixture to a boil. Reduce heat and simmer for 25–30 minutes, until cantaloupe breaks down. Cool to room temperature, then drain (but reserve the liquid to use as a marinade for another dish). (Makes 10 servings).

Per serving: Each 1⁄4-cup serving contains: 62 calories; 0 g total fat; 0 g saturated fat; 16 g carbohydrates; < 1 g protein; 0 g dietary

Fitness Tip: Whole Grain Goodness

Fitness Tip: Whole Grain Goodness - 100% Stone Ground Whole Wheat products are the way to go when it comes to eating high quality wheat derived carbs. They are loaded with more fiber, reducing you risk for heart disease, cancer, and other health related diseases. Focus on Oats, Barley, Bulgur, Quinoa, Brown Rice, Millet, Buckwheat, and Ground Flaxseed.

Flush It Out

Fitness Tip: Flush It Out - Water does the body good when it comes to good health. Water helps flush out toxins and other unwanted things lingering in your body. Water also replenishes fluids that help lubricate the internal body, while keeping you hydrated, lowering your desire to eat, and also helps keep your skin looking smooth and young. I know it's hard to drink lots of water, but find bottled water you enjoy the taste of or filter your tap water and keep it chilled in the refrigerator. You should be drinking at least 64 oz per day up to 128 oz to keep your body hydrated and working properly.

Mental Health And Exercise

Mental Health And Exercise

Want to alleviate stress or cope with depression? Exercise may help. Increasingly, there is evidence from researchers that certain levels of physical activity can positively affect mental health. Len Kravitz, PhD, researcher and program coordinator of exercise science at the University of New Mexico, Albuquerque, takes a look at what research has discovered about the connection between exercise and mental health.

Stress

A growing body of research over the last 10 years shows that physical activity and exercise also improve psychological well-being (Dubbert 2002). Published data show that people with higher levels of fitness are capable of managing stress more effectively than those who are less fit (Hassmen, Koivula & Uutela 2000). It appears that cardiovascular exercise is the method that most benefits stress reduction. The research indicates that moderate-intensity aerobic exercise, performed three times a week (sessions lasting over 20 minutes) for up to 12 weeks, has the most influence on stress management.

Your Dinner Made Healthy in 5 Steps

Your Dinner Made Healthy in 5 Steps you think you're eating healthy meals, but aren't sure?

If your weight loss has slowed, or even stopped, then there's a good chance that you haven't been eating as healthy as you should be.

I'm going to end the guesswork for you, once and for all, with my 5 steps to a healthy meal.

By following these 5 guidelines you'll know that your meals are healthy and fitness friendly. And as a result you'll experience healthy weight loss.

Here are the 5 Steps to a Healthy Meal:

Rest time for muscle growth

Two things are required for muscle growth: the first is optimal load during your training sessions and the second is quite long intervals between them because the process of muscle growth and recovery is taking place not during workouts but after them, during rest periods.  That’s why you ‘go on’ doing bodybuilding even when you are sleeping because your muscles continue to grow.

Use the TV for training

Use the TV for training - The TV can be a great tool for working out, but here's the catch; work out only during your favorite shows. Or, even better, record your favorite shows and exercise then (but don't fast forward through commercials, unless you have more than one hour of programming to watch). This tip can really help time to fly by faster during your workout, and you get the added bonus of spending less time with your butt on the couch.

Fitness Tip: Exercise of Choice - Many people are looking for the best overall exercises. If I was to select the best single exercise if you could only pick one, then it would be the Leg Squat. Squats are an excellent lower body exercise that hit the largest muscles in your body which includes glutes, hamstrings, quads, and calves.

Don't Over Indulge

Fitness Tip: Don't Over Indulge - Life is about balance, and when you do anything in excess, your body pays the price. So when it comes to drinking alcohol, you need to be wise about your decision making process. Think of the effects of too much alcohol in your current and future fitness and health.

• Can Damage your liver
• Shuts your metabolism so you can't burn food energy
• Impairs your decision making process - especially with healthy food decisions
• Adds tons of liquid NO quality Calories to your daily diet: Sugar & Fat

Exercise of the day: The Ball Spinal Twist provides a great stretch and also tones and develops your core region with the support and stability of your exercise ball.   Click Here to see it in action!

Click here to Get Your GoFit Exercise Ball

Fitness Gear: Ultimate Pro Gym in a Bag

 

Robert Kennedy, publisher of Oxygen, MuscleMag, dies of cancer at 73

The man behind the Ontario-based publishing house that produces a slew of popular health books and fitness magazines, including Oxygen and MuscleMag, has died.

Robert "Bob" Kennedy, who founded Robert Kennedy Publishing, died of complications from cancer on Thursday night at his home in Caledon Hills, Ont., north of Toronto. He was 73.

"He showed me how to live my life as one filled with possibilities. Through him I became what I am today, a story that is familiar to many others who have been touched by Bob’s generous, warm and colourful spirit," his wife Tosca Reno wrote on her personal blog Friday.

Build Muscle With Light Weights

Many fitness experts maintain that exercisers must work within the 8 to 12 repetition range to initiate muscle hypertrophy. However, recent studies suggests that low-load, high-volume strength training can also impact muscle growth.

Researchers from McMaster University in Hamilton, Ontario, studied 15 men as they performed four sets of unilateral leg extensions at 90% 1-RM and 30% 1-RM. The subjects were instructed to work until failure. The study authors reported that at 90% 1-RM, subjects usually managed 5–10 repetitions before failure; at 30% 1-RM, failure set in at about 24 repetitions. 

Which Vending Machine Snack Should You Unwrap?

Ah, the infamous vending machine. It's great and convenient when you need an afternoon pick-me-up, but you probably already know that most vending machine foods are not the healthiest choices.

Here are two common vending staples, both from Hostess: the cherry-flavored Fruit Pie and a three-cake serving of Ho Ho's. Okay, the cherry pie does contain some fruit, but also has lots of sugar.

The Ho Ho's are chocolate cake with cream, but one package usually contains three cakes! If you want a good size treat, which of these Hostess treats will satisfy your sweet tooth for fewer calories?

Germany RTL Network broadcast of Chris Tina Bruce

Germany RTL Television network broadcast of
transgender body builder and fitness spokesperson Chris Tina Bruce.

What you should know about artificial sweeteners

Aspartame, sucrose, acesulfame potassium, stevia: From yogurt to diet pop, artificial sweeteners and sugar substitutes are everywhere, appealing to the growing number of consumers who want to watch their weight.

Despite the sweeteners’ ubiquity in the grocery aisles, however, there’s no end to the confusion about their safety.

Companies that sell artificial sweeteners, or foods made with them, assert they are harmless. Advocacy groups, such as the Washington, D.C.-based Center for Science in the Public Interest, cite studies that link some of them to cancer. The sugar lobby (yes, such a thing exists) argues artificial sweeteners are inferior to the real article. Then there’s the conspiracy theorists who liken sugar substitutes to poison.