Plank on Elbows

Video: A trainer shows how to do a bridge plank on elbows, an exercise that is very good for the core

Getting Fit Safely: Workout Ideas for those with Health Challenges

Exercise is good for everyone, but for some it can prove to be more difficult to get the proper amount of exercise time in each week. If you are dealing with some type of health issue you will understand just how difficult it can be to exercise every day.

For certain conditions low impact exercises can be really beneficial. Regular exercise has actually been shown to help those who are suffering from depression, anxiety attacks, and can even help slow down osteoporosis.

Low impact exercises help to release the endorphins in your brain which in turn make you feel more alive and alert. If you suffer from achy and sore joints exercise will help make you feel better. The tough part is just getting going!

If exercising is challenging because your body hurts then there are a couple of things you can do.

Take a warm bath or shower to warm your joints before exercising

Start exercising very slowly

Visualize yourself exercising

Listen to music while warming up

These tips have been very helpful to people who have to live with the pain of arthritis each day. Sometimes not focusing so much on your body actually allows you to get moving a little quicker each day.

Every time you exercise you must always pay attention to your body. If your routine is too much then slow the pace down. Don?t try to keep up with the rest of the class.

After exercising your body may feel a little sore and tired. This is to be expected and perfectly normal. But if you are experiencing lots of pain more than 2 ? 3 hours later then you may want to seek medical attention.

Always inform your doctor when starting any new exercise program especially if you have a health challenge. They can possibly recommend ways and methods to help ease your body into your new routine.

If you suffer from asthma your doctor can advise you on how to use your inhaler so that you can get the most out of your exercise routine without having an attack. Many Olympic athletes deal with asthma and still manage to exercise and train daily.

Once you have found ways to exercise around your health issue you will find that your mind and your body both feel much better. Within a couple of weeks you will probably notice that you can exercise a little longer without feeling so sore afterwards. Don?t let any health problem stop you from exercising, with a little help and determination you can manage anything.

The Arbonne Weight Loss Program

Arbonne weight loss products are made in Switzerland by the globally renowned Arbonne group. All of their weight loss products are based on natural vegetable extracts and the company positively embraces the rule that good health and maintained weight loss is best achieved by finding a balance in what we eat.

The Figure 8 – a weight loss program designed to help you lose weight in eight weeks – is the Arbonne weight loss flagship product and challenge. The program consists of a variety of supplements and Arbonne recommends starting the challenge with their “Daily Detox Tea.” The tea is said to foster overall good health and helps restore the balance in nutrients that Arbonne promotes. It does this by way of flushing out the kidneys, liver and the blood and helps prepare the body for the weight loss that is to come when following the Figure 8 weight loss program.

The “Going, Going, Gone!” dietary supplement that is said to help anyone using it to boost their energy, subdue their appetite and increase metabolism.

The “On the Go! Weight Loss Chews” that are also part of The Figure 8 Arbonne weight loss program is a bag of treats for those who struggle with the proverbial sweet tooth. They are delicious snacks that are suppose to help control and limit appetite as well as giving an energy boost between meals. So no longer do you have to suffer hunger pangs between meals and run the risk of ruining all your hard work by snacking on a traditional chocolate bar, no these Weight Loss Chews are designed to take the edge off that and leave you satisfied.

The Arbonne weight loss program also consists of the “Go Easy! Protein Shake” which is said to help you take in twenty essential vitamins and minerals as well as much needed protein. When you consider that protein is a great appetite suppressant then the claim that this shake can help control hunger might well be valid.

On the same note, there is also a fiber supplement that Arbonne produces as part of their weight loss challenge. The “Go Anywhere! Fiber Booster” is a mix of dissoluble fibers that are derived from fruits and grains. Fiber is important when trying to lose weight because it adds the necessary bulk to a diet that keeps the digestive system working healthily.

The truth is there are a glut of companies out there claiming to have the secret to weight loss you simply have to ‘buy into’ their particular brand of product or program to make your weight problem disappear. The Arbonne weight loss program seems to be one of the less sensational!

All About The Nutri System Weight Loss Program

You have been thinking a lot lately about wanting to lose weight, but you don’t feel that you will be able to do it on your own. Is that right? Perhaps you are looking for a diet program that will offer you support to help you lose weight. Well there are several different programs, which are available to help you reach your goals.

One of the most popular ones is the Nutri System Program. The Nutri System is simply a weight loss program that portion controls your meals for you. It is also one of the more affordable weight loss programs which are available today.

One of the primary reasons, why some people don’t join Nutri System, is simply that they don’t know how the program works. Really it is a very simple process. The program will provide you with an online analysis program to help you calibrate your total calorie requirements. From the calorie requirements that you require you will then be able to calculate your meal plan. Once you have done this all you have to do is sit back and wait for your meals to arrive because they will arrive right to your doorstep.

Your Nutri System weight loss program has some real distinct advantages.

* You will see a weight loss of one to two pounds on average every week. (Provided you stick with the plan)

* All of your meals are provided for you. You don’t even need to go to the store or have to go somewhere to pick them up, because they are delivered right to your doorstep.

* There is online support that is available to you

* A weight loss counselor will contact you and help you in your weight loss goals

* All of your meals are portioned controlled. They are all low in fat, the carbohydrates are controlled, and they also contain protein. If you are a woman that is looking at losing weight you will get approximately 1200 calorie meals and for a male you will receive approximately 1500 calorie meals daily.

* The membership is absolutely free all you have to do is pay for the cost of your meals.

* They have programs for everyone including vegetarians and diabetics

* They will provide you with free exercise programs as well as a meal planner

These are all great advantages arent they? Now the next question that you are probably asking yourself is who is the Nutri System program good for? The Nutri System is good for anyone who is looking for support for a short time frame by providing you with portion controlled meals that will help you get back on track.

So as you can see there are many great advantages to joining the Nutri System weight loss program. If you are serious about losing weight you need to truly consider giving them a try. However, it is important to check with your doctor, to determine if you may have underlying health problems which could flare up while on the Nutri System plan.

Recipe for Vegetable Smoothie


4 cups water

3 Tbsp hemp hearts

1 apple (core removed)

1 medium-sized carrot

1/4 lemon wedge (skin & seeds removed)

2 large kale leaves (stalks removed)

2 Tbsp maple syrup


Place all the ingredients in a high powered blender and blend on juice mode.

How to do a barbell squat

Video: One of the best leg exercises you can do is the squat.

1 Minute squat

Video: A trainer demonstrates holding a squat for 1 minute. A good isometric contraction for your legs.

Belly Ball Exercises for a Flatter Tummy

Do you want to know the natural way to lose belly fat? Do you dream of washboard abs or a flat stomach but don’t want to take pills, potions, or shakes? Do you long for an exercise program that doesn’t depend on complicated abdominal crunches that take an athlete to actually pull off?

Well I have a solution for you. There is a natural way to lose belly fat. It’s called a proper diet and exercise.

First of all, you want to have a balanced low calorie diet. One suggestion is to “eat around the outside of the supermarket.” That is, don’t go into the isles where all the processed food is. Instead, eat lots of fresh fruits and vegetables as well as a moderate amount of lean meat and low fat dairy products. Bulk up with natural foods like whole grains and legumes.

Be aware that there are food choices that you can make to save calories. For instance, swapping 2 cups of air popped popcorn for 1 cup of potato chips saves you 95 calories. And, instead of eating the prepackaged fruit on the bottom strawberry yogurt, eat 1 cup of sliced strawberries with 1 cup of fat free vanilla yogurt and save 105 calories.

Then, start to ramp up a cardio routine. You should be doing heart healthy exercises at least 5 times a week. One study showed that dieters who also walked for 50 minutes 3 times a week lost nearly twice as much belly fat as those who only reduced their calories.

You should aim for 45 minutes of strenuous exercise as a natural way to lose belly fat. This exercise can include moderate to fast walking, jogging, cycling, or using any cardio machine at your gym.

One popular routine that can burn up to 500 calories in a single session has you warming up for 3 minutes, picking up the intensity for 3 minutes, pushing yourself as hard as you can for two minutes, then slowing down for 3 minutes followed by pushing yourself for another 2 minutes. Repeat this for a total of 45 minutes before doing a 2 minute cool down period.

You should be doing strength training on top of your cardio as well. Working your muscles is key to finding the natural way to lose belly fat.

Buy a belly ball and work out with this large 22 inch stability ball. They cost about $30 in sporting goods stores, and if you are serious about finding a natural way to lose belly fat, you’ll get one. Lie on your back and hold the ball in the air between your legs for one minute. It’s easier to get the hang of than a traditional crunch and will strengthen your muscles just as well. The book that comes with the stability ball will explain more exercises.

Diet and proper exercise including both cardio and strength training routines are key to the natural way to lose belly fat.

Indian-Styled Chicken Served on Roti


1 tsp vegetable oil

1 small onion, peeled and sliced

1 cup chicken or vegetable broth

1 sweet potato, peeled and cubed

1 clove garlic, minced

1/2 tsp cumin

1/4 tsp each coriander, cinnamon and turmeric

1/2 tsp hot sauce

1 cup canned chickpeas

1/4 cup coconut milk

2-3 large roti or wheat flour tortillas


Heat oil in a non-stick pan over medium heat. Add the onion; cook for 5 minutes. Stir in broth, sweet potato, garlic, cumin, coriander, cinnamon and turmeric.

Cover and cook, stirring ever so often for 15 minutes or until potato is tender. Season with hot sauce.

Stir in chick-peas and coconut milk. Bring to a boil. Cook, stirring often, until chick-peas are heated through. Divide mixture between two roti shells. Roll to make a wrap.

(Makes 2 to 3 servings.)

How to do a double crunch

Video: A bit more advanced than a regular crunch, the double crunch is a great way to strengthen your core.