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There’s a common misconception that boxing is only for strong men – well, news flash: women can do that too! Plus, it’s not only for strong, bulky men, even the weaker ones can try and develop power and stability as they practice more. Boxing can help you shed a few pounds effectively, and it’s a good way to tone your arms. Who would have thought that a simple jab-straight move can torch a lot of calories? It’s very easy! Before you start to engage in boxing, know a few facts about it in this article on Wellness Bin: Punching Off the Pounds: How to Lose Weight with BoxingIf you think that boxing is an activity reserved for the mean and the tough – then you’re wrong! Though you see it being practiced by those bulked-up fighters, this punch-and-jab sport is actually one of the most effective cardio activity you can do. Boxing can provide you with total body workout without you even noticing it. It’s a versatile, high-impact sport that delivers massive results in terms of endurance training, muscle toning and calories burnt. Different boxing styles will ensure that you have something that can cater to your fitness abilities and goals, especially if you are making your way through weight loss. Read more… An hour of boxing can burn at least 350 calories? Yes! You can easily burn more as you develop your boxing skills. To start, Well and Good listed the basic moves in boxing that you have to know: Boxing basics: 5 steps to throwing punches with perfect formBoxing is the current golden child of boutique fitness, but as more studios open and workout buffs used to spinning and running sign up to throw punches, they’re not necessarily learning how to do it right. Read more… You can easily throw a punch without actually making use of your arm muscles, and this will not benefit you at all. Always, always make sure that you are doing your moves correctly! For the final tip, here’s how to throw the perfect boxing punch on Men’s Fitness: HOW TO THROW THE PERFECT BOXING PUNCH“All punches were not created equal,” says Adam Colberg, a pro boxing coach at NYC’s legendary Gleason’s Gym. His perfect punch is an explosive right cross for a right-handed guy, or a left cross for a southpaw. Read more… Believe me when I say boxing can actually help you lose weight, and if you’re not yet convinced, try it and see for yourself! Aside from achieving your desired shape, boxing can also develop your self-defense skills, improve your cardiovascular health, ease stress, and increase bone density. It’s also a good way to release your feelings of anger, and you don’t necessarily have to punch that person in the face! The post Throw the Perfect Boxing Punch appeared first on NUTRITIONCLUB. via NUTRITIONCLUB http://nutritionclub.ca/throw-the-perfect-boxing-punch/
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Skinny, sexy, fat, plus-size, short, tall – everybody has their own definition of body types. The thing is, every body is unique. Each of these body types has different ways to burn calories or keep you in shape. Some exercises can be effective for me, but not for you, so it’s important to know how to train your body type and which actually works. See how training for your body type works in this article by strength and conditioning coach Lee Boyce on Men’s Fitness: TRAIN FOR YOUR BODY TYPEYou’ve been hearing it from your mom your whole life: You’re special. And at least when it comes to weight training, you are. Every body is different—some respond well to one kind of exercise, while another exercise can be downright dangerous. For the best long- term gains, you need to find which exercises are the most effective and safest for how you’re built. The following two routines will help you on this journey, offering examples of how a taller, long-limbed guy can train for the best results, and how a shorter, stockier man should go about it. Read more… Most of us know the skinny, sexy and fat body types, but we haven’t heard much about the terms like ectomorphs, mesomorphs, and endomorphs. Ectomorphs are actually the skinny ones, mesomorphs are the athletic ones, and endomorphs are the heavy ones. Athlete and personal trainer Noah Bryant shares a few tips on how to train these body types on Muscle and Fitness: WEIGHT TRAINING FOR YOUR BODY TYPEThe human body can be broken into three distinct body types, ectomorphs, endomorphs, and mesomorphs. Everyone falls into one of these three categories. Your body type is the hand in which you were dealt, what you do with it is completely up to you. Some were born lean, some were born fat, but all were born with the ability to shape their body. Read more… Now that you know that different exercises have a variety of effects on specific body types, it may be confusing to try sports or exercises. The good news is that there are exercises that are safe and effective for all body types. An article on Prevention listed nine step-by-step exercises you can try at home: 9 Strength-Training Moves For Every SizeScan fitness magazines and workout websites, and you’ll notice a trend: Lots of young, super-fit people smiling as they sweat through extreme training programs. But people who are overweight or obese may not be comfortable completing those types of exercises—the moves could even be dangerous if you’re not already fit. Read more… Aside from a proper workout, it’s also important to make sure you are eating a healthy balanced diet and getting enough sleep. Don’t get discouraged if you have a plus size body. It doesn’t really matter what body type you have now as you can easily achieve a sexy, fit body with a proper knowledge on how to train your body type. The post How to Train Your Body Type appeared first on NUTRITIONCLUB. via NUTRITIONCLUB http://nutritionclub.ca/how-to-train-your-body-type/
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A flat stomach or with six-pack abs is every person’s dream. Who wouldn’t want to be unashamed while wearing fitted clothes?! The problem is that when you look at your stomach, you just get discouraged because you don’t know where to start. Since it’s the time of crop tops and body-hugging dresses, most of you want to get rid of that beer belly. Fortunately, there are stomach toning exercises for you to try to not only tone, but also strengthen your core. Aside from the traditional sit and curl ups, here are more stomach toning exercises you can try, as listed by triathlete and yoga teacher Alice Toyonaga on Fitness Republic: Tummy Toning ExercisesTummy toning is ranked amongst the hardest tasks to accomplish in terms of overall body fitness. For most people, the tummy toning is a long and tedious process. The best way to tone the tummy is through the means of tummy toning exercises. While exercises can help you acquire fitness to its utmost level, they are also the best gateway to toning the body and maintaining health. Additionally, most toning exercises don’t only focus on one trouble spot; they almost always have supplementary benefits as well, in terms of including other parts of the body in the toning process. Here are some toning exercises you can try out for tummy toning: Read more… The good thing about these exercises is that they do not only target your stomach, but also your arms and legs. Now if you need a clear and fast guide to tone your stomach, here’s a 6-minute video demo by yoga guru Bethany Lyons on Shape: Quick 6-Minute Workout for a Stronger CoreWatch video below! These are only small movements, which means you can try them at home, even on your busiest days. And finally, here are some final tips to achieve that toned stomach by health and fitness expert Emily Skye on Women’s Running: Flat Stomach Finally! Top Tips To Tone Up And De-Bloat.Most girls I speak to on a daily basis all want to know how to flatten their tummy and tone up their abs. I’ve spent years working on my abs, figuring out the best formula to achieve a great midsection. What I’ve discovered is that it all comes down to three things: eating the right foods, exercising smarter, and proper digestion to remove any bloating. So, if you finally want to get the flat stomach, here are my key tips on how to tone up and de-bloat. Read more… As you’ve read, a balanced diet and a few supplements go hand in hand with your stomach toning exercises, so always keep them in check. Aim for more fruits and vegetables. Avoid the foods that make you bloat like soda, fast foods, processed chips and more. Toning your stomach does not happen overnight, so be patient, and watch how you slowly achieve that bikini body you’ve always wanted. Remember, you’re just a few stomach toning exercises away! The post Effective Stomach Toning Exercises appeared first on NUTRITIONCLUB. via NUTRITIONCLUB http://nutritionclub.ca/effective-stomach-toning-exercises/
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According to the World Health Organization (WHO), cancer is one of the leading causes of death worldwide, with about 8.2 million deaths in 2012 alone. This is expected to rise by 70 percent over the next 20 years. There are over 100 types of cancers, but lung, liver, stomach, colorectal, breast and oesophageal are the most common. Scientists and health experts have been looking for the cure of cancer for ages, and there hasn’t been any clear result. Fortunately, a new study has found that a simple drug we have been using all along can help us with this deadly disease. How aspirin can almost double your chance of surviving cancer is explained in this article by Sophie Borland on the Daily Mail: Aspirin could almost double your chance of surviving cancer: Three quarter of bowel, stomach and throat patients taking a daily dose were still alive five years laterAspirin almost doubles the survival chances of many cancer sufferers, a study reveals today. It found that 75 per cent of patients taking a daily dose were still alive five years after being diagnosed with bowel, stomach, pancreatic and throat cancer. But the survival rate for those not on aspirin was just 42 per cent. Experts say the drug is a ‘magic bullet’ that should now be prescribed as soon as cancer is diagnosed. Read more… Cancer is more prominent in developing countries, so aspirin use as a possible way to survive cancer is indeed a good news, since it is way cheaper compared to other cancer drugs and treatment. As a preventable disease, cancer can be avoided by switching to a healthy lifestyle. Always aim for a healthy diet, which means more fruits and vegetables instead of processed foods, exercise daily, and avoid alcohol and tobacco use. True, aspirin can almost double your chance of surviving cancer, but it’s still important to prevent it long before it starts. Image Credit: Aspirin could almost double your chance of surviving cancer – Daily Mail The post Study Shows Aspirin Can Almost Double Your Chance of Surviving Cancer appeared first on NUTRITIONCLUB. via NUTRITIONCLUB http://nutritionclub.ca/study-shows-aspirin-can-almost-double-your-chance-of-surviving-cancer/
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According to the World Health Organization (WHO), depression is the “leading cause of disability worldwide,” affecting over 350 million of all ages. Among its symptoms are loss of interest and appetite, disturbed sleep, feelings of worthlessness, and poor concentration, making it hard for anyone with this mental disability hard to cope up with life. Depression should not be neglected as it may lead to suicide, which causes about one million deaths every year. There are medication and psychotherapies available to help depressed people treat it. And fortunately, a new study reports that ketamine gains traction as a treatment for depression, despite its lack of approval from the Food and Drug Administration. More information is reported by Jon Hamilton on NPR: Club Drug Ketamine Gains Traction As A Treatment For DepressionA mind-altering drug called ketamine is changing the way some doctors treat depression. Encouraged by research showing that ketamine can relieve even the worst depression in a matter of hours, these doctors are giving the drug to some of their toughest patients. And they’re doing this even though ketamine lacks approval from the Food and Drug Administration for treating depression. Read more… Ketamine gains traction as a treatment for depression, a lot of health experts swear by it, the only problem is that the FDA still hasn’t approved it. Still, a lot of depressed people are willing to pay for this $500 to $1000 treatment. Mild, moderate or severe, depressed people need to be understood. Sometimes all they need is someone who will listen and make them feel deserving enough for all the happiness in the world. Image Credit: Club Drug Ketamine Gains Traction As A Treatment For Depression – NPR News The post Ketamine Gains Traction in Treating Depression appeared first on NUTRITIONCLUB. via NUTRITIONCLUB http://nutritionclub.ca/ketamine-gains-traction-in-treating-depression/
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It’s a no-brainer that smoking is bad for the health, yet a lot of people still continue to have their daily dose of nicotine. When you start, it’s almost impossible to stop, and that’s why it’s also one of the major causes of chronic diseases such as lung and heart disease, as well as certain types of cancer. According to the World Health Organization (WHO), tobacco kills about six million people every year – about 600,000 of those are the result of secondhand smoke. This just shows that even the non smokers are affected once they are exposed to smoking. But what really happens in the lungs when exposed to cigarette smoke? Smokers’ lungs explained by UK scientists in this report by James Gallagher on BBC News: Rare ‘healthy’ smokers’ lungs explainedThe mystery of why some people appear to have healthy lungs despite a lifetime of smoking has been explained by UK scientists. The analysis of more than 50,000 people showed favourable mutations in people’s DNA enhanced lung function and masked the deadly impact of smoking. The Medical Research Council scientists say the findings could lead to new drugs to improve lung function. Read more… Smokers’ lungs explained: it’s all in the genes. As said in the report, the genes “affect the way the lungs grow and respond to injury.” But whether you have a good or bad gene, the key to a healthier and longer life is to avoid cigarette smoking in general. WHO reports that most tobacco users want to quit but cannot since they are already addicted. It may be hard to stop, but there are counselling and medication available that help smokers succeed in quitting. Even some countries implement high tobacco taxes to hopefully reduce its use. Image Credit: Rare ‘healthy’ smokers’ lungs explained – BBC News The post Smokers’ Lungs Explained in a New Study appeared first on NUTRITIONCLUB. via NUTRITIONCLUB http://nutritionclub.ca/smokers-lungs-explained-in-a-new-study/
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Regardless of gender, every one dreams of acquiring a perfect body that could grace the glossy front cover of health and fashion magazines. And in order to achieve the ideal body, we all know that it would require a lot of discipline when it comes to exercise and diet. Full body transition workouts would really come in handy for people who want to tone up their bodies. As the term implies, this kind of routine hits all muscle groups in one workout, maximizing the calorie burn while stimulating hormonal response to help you build muscle. Nick Clayton, C.S.C.S, a trainer from NSCA, created a simple transitional workout for beginners: The Transition WorkoutsYou were shedding weight all summer long. You wanted to be lean. Now, the clothes are going back on so it’s time to bulk up. But you want to put on the right kind of weight: Muscle. “The key to building muscle is the cumulative metabolic stress and muscle damage best accomplished by completing multiple sets of 8-12 reps with relatively short rest periods (45-90 seconds),” says NSCA trainer Nick Clayton, C.S.C.S. who created this plan for beginners—and more difficult versions for intermediate and advanced lifters. “The beginner workout is total body, starting with compound (multi-joint) lifts followed by isolation exercises with lower overall volume (sets/reps) as compared to intermediate and advanced workout,” says Clayton. Read more… For the busybodies out there, there are also some other ways to do a full body workout despite of your hectic schedules: 15-Minute Workout: Crush Calories with These Four Power Moves“Happy Workout Wednesday! Got fifteen minutes and a LOVE for challenging, heart-pumping circuit workouts? So do we! Join us in trying out this awesome and intense workout. With just four tough moves (and we do mean TOUGH), you can crush calories and get a total body burn in just 15 minutes! Read more… A fit body can’t be obtained just by workouts alone. Regular exercise always go hand in hand with balanced diet. Chris Aceto from Muscle and Fitness shared some of the most important nutritional guidelines to partner with your workouts: 16 NUTRITIONAL RULES FOR A FULL-BODY SHREDShortcuts to packing on new muscle mass and getting ripped to the bone are frequently peddled on late-night TV, but sadly, these feats cannot be accomplished with quick fixes or next-day miracles. You can, however, implement certain dietary practices that, over time, will guarantee your investment in fitness. Yes, getting in your best shape ever requires hard work in the gym, but without the proper nutrition to fuel your gains, you’re dead in the water. Feeding your body the right way is just a matter of repetition—learning and developing the kinds of dietary habits that leave your body with no choice but to respond with cover model-worthy size, strength and detail. By applying the bulk of these 16 strategies to your diet, you’ll find that things really do fall into place automatically, even if they don’t happen overnight. Adding new muscle to your frame is an admirable pursuit, but no matter how much weight you lift in the gym, you’ll never obtain that tight, shredded look you covet without chipping away at your bodyfat stores. Many people mistakenly think that losing fat is simply a matter of exercising more and eating less, yet a bodybuilder can’t afford to arbitrarily hack calories and run until it hurts. It’s about striking a balance. These tips will help you get lean without losing hard-earned muscle. Read more… Each and every one of us has different ideas when it comes to having the perfect body. It may be having a defined midsection or just simply having to fit into clothes one size smaller than the current. Whatever they are, full body transitional workouts is one of the best ways for most people, especially beginners, to develop a toned and strong body. Just remember to do it in regularly and in moderation. The post Beginner’s Guide to Full Body Transition Workouts appeared first on NUTRITIONCLUB. via NUTRITIONCLUB http://nutritionclub.ca/beginners-guide-to-full-body-transition-workouts/
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There is a new diet spreading like wildfire around the town nowadays. A diet that is scientifically tested and proven, it breaks all the weight-loss commandments. But really, are high-fat, low-carb diets safe effective?
A low-fat low carb diet is tightly associated with weight loss. Since the modern time began, fat and carb are viewed as villains, creating havoc to our body and releasing all the fat cells inside. That is why, these properties are two of most avoided in anything and everything edible. But new studies shows that a high-fat low-carb diet is the new way to lose weight safely and effectively. As stated in his article, Anahad O’Connor expounded the dynamics of high-fat low-carb diet and how it affects our body: LOW CARB HIGH FAT DIETS EFFECTIVE AND SAFEPeople who avoid carbohydrates and eat more fat, even saturated fat, lose more body fat and have fewer cardiovascular risks than people who follow the low-fat diet that health authorities have favored for decades, a major new study shows. The findings are unlikely to be the final salvo in what has been a long and often contentious debate about what foods are best to eat for weight loss and overall health. The notion that dietary fat is harmful, particularly saturated fat, arose decades ago from comparisons of disease rates among large national populations. But more recent clinical studies in which individuals and their diets were assessed over time have produced a more complex picture. Some have provided strong evidence that people can sharply reduce their heart disease risk by eating fewer carbohydrates and more dietary fat, with the exception of trans fats. The new findings suggest that this strategy more effectively reduces body fat and also lowers overall weight. Read more… Originally designed in treating epilepsy, Low Carb High Fat (LCHF) diet, or also known as Ketogenic diet was designed in 1924 by Dr. Russell Wilder but fell out of fashion when new anti-seizure medications were formulated. Today, LCHF or Keto diet is used to promote weight loss. Mike Rousell, Ph.D shares his knowledge on this specific diet and why it works: DIET 911: KETOSIS FOR DUMMIESDear M&F, I’m trying to see my six-pack. I’m following a ketogenic diet, but my weight loss seems to have slowed down. Can you help me speed things up? —Wayne F., KS Ketogenic diets (around 50 grams of carbs per day) are extremely effective for getting lean because you reset the body’s enzymatic machinery to use fat as its primary fuel source in the absence of carbs. I see three problems with your diet that are certainly causing your fat-loss plateau—too much protein, not enough good fat, and residual carbohydrates. To break your plateau, pump up the fat in your diet to about 50% of your total daily calories and reduce the protein to 30%–40%. The rest of your calories will come from vegetables. Traditionally, bodybuilders opt to get their protein from tuna and lean meats such as chicken breast. However, on a diet like this, you should switch to darker meats and oily fish. Eating salmon, chicken thighs, lamb, and lean beef allows you to get your protein and fat in one source. The last issue is your consumption of “residual” carbohydrates—the carbs you’re not even aware you’re eating, like those in nuts and meal-replacement shakes. It’s OK to have some nuts, but you should rely more on other fat sources that are carb-free like oils and cheeses. Remember that meal replacement shakes and protein shakes are not the same. The typical meal-replacement powder contains up to half your day’s intake of carbs. Instead, opt for a scoop of regular protein powder after your workout. Make these changes and you’ll see your six-pack soon enough. Read more… Though LCHF or Keto diet is one of the safest and most effective way to lose fat fast, there are still some pitfalls you must look out for when adapting this diet plan. In an article by Dominic, he pointed out some of the most common errors when doing the LCHF diet: 5 NEWBIE MISTAKES ON KETOFirst and foremost, Happy New Year to all of the new low-carb, gluten-free, keto-ers! As you can tell, I haven’t posted at all last month. To be honest, I made a huge flopping fail during the month of December. I guess I just wanted to celebrate my birthday the entire month! I’m now officially 24 (cue mid-twenties crisis) and I’m ready to jump back on the keto bandwagon. Since it is the New Year, I thought I’d share with you the easy mistakes on keto that I made when first starting. That way, you won’t make the same ones that I did. Read more… Sometimes, we have to make room for new information despite of the negative reputation it has in the past. Just like fat and carb, these two nutrients has been pinpointed many times to be the cause of obesity, when actually the opposite is true. Backed by scientific researches, it has been found that Low-carb high fat diets safe and effective. And by far, many have agreed on this. So the next time you encounter a full-fat cream cheese, go indulge and slowly lose weight on the process. The post Are High-Fat Low-Carb Diets Safe and Effective? appeared first on NUTRITIONCLUB. via NUTRITIONCLUB http://nutritionclub.ca/low-carb-diets/
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INGREDIENTS
DIRECTIONS Place the steak and balsamic vinegar (enough to generously coat the steak) in a resealable bag and marinate in the fridge for 30 minutes before cooking. Remove the steak from the fridge and season with salt and pepper on both sides. Sear the steak on a hot grill pan for 4 minutes each side for medium. Allow the steak to rest for 3-4 minutes to let the juices redistribute back into the meat before slicing. Place greens, yellow pepper, and cherry tomatoes in a large salad bowl and toss. Top with avocado, slices of steak, and balsamic vinaigrette, then serve. Calories: 574 | Protein: 39g | Carbs: 41g | Fat: 29g Serves: 2 Chef’s Tip: Cooking steak to medium rare doesn’t just taste better but better preserves the quality of its protein, aminos, and other nutrients. Source: Flank Steak Salad – Muscle & Fitness Image Credit: Flank Steak Salad The post Flank Steak Salad appeared first on NUTRITIONCLUB. via NUTRITIONCLUB http://nutritionclub.ca/flank-steak-salad/
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BY Jennifer Danter Grilling pineapple brings out the natural sweetness while layering in deep smoky flavour at the same time. Marinade for Fish
Salsa
For marinade, whisk maple syrup with miso, soy sauce, sesame oil, olive oil, and lime juice. Place fish in pie plate and pour marinade overtop. Turn fish over a few times to coat evenly. Cover and refrigerate for 20 to 30 minutes before grilling. For salsa, brush pineapple rings with 1/2 tsp (2 mL) oil. Preheat barbecue to medium-high. Grill pineapple over medium-high heat, turning often, until lightly charred, 2 to 4 minutes. Remove each piece as done to a cutting board. Place fish, skin-side down, on grill. Brush top with residual marinade. Close lid and reduce heat to medium. Grill, without turning fish over, until cooked through. Estimate about 5 minutes per 1/2 in (1.25 cm). Remove to plate and let rest for 5 minutes. Meanwhile, dice pineapple, then place in bowl. Stir in cucumber, cilantro, and chili flakes. Drizzle with remaining 1 tsp (5 mL) oil and squeeze juice from lime overtop. Stir to mix. Place fish on plates and divide salsa overtop. Serves: 4. Each serving contains: 248 calories; 22 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 24 g total carbohydrates (18 g sugars, 2 g fibre); 348 mg sodium. Source: Grilled Black Cod with Spicy Pineapple Salsa – Alive Image Credit: Grilled Black Cod with Spicy Pineapple Salsa The post Grilled Black Cod with Spicy Pineapple Salsa appeared first on NUTRITIONCLUB. via NUTRITIONCLUB http://nutritionclub.ca/grilled-black-cod-with-spicy-pineapple-salsa/ |
AuthorNutrition Club is a Canadian owned and operated distributor of quality Sports Nutrition Products. Nutrition Club Canada was founded in the fall of 1994. Our initial goals were to find only unique and innovative brands to import into Canada. Even to this day Nutrition Club is committed to bringing consumers only high quality brands, at an affordable price. Archives
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