“Great things are done in a series of small things brought together.” - Vincent Van Gogh Micronutrients Vitamins and minerals are micronutrients found in food that is essential for your optimal health and wellness. The wide range of vitamins and minerals are the building blocks for your body’s physiological processes. Foods Containing Vitamins The best option to obtain vitamins and minerals is by eating nutrient-dense foods. Here...
“Success isn’t always about “greatness.” It’s about consistency.  Consistent hard work gains success.  Greatness will come.” - Dwayne Johnson (The Rock) Cardio Cardio is from the Greek word kardia meaning heart.  In terms of health and fitness, cardio refers to any exercise related to the heart. It's not only helpful in losing fat, but it can also help build more muscle over time...
“Energy and persistence conquer all things.” - Benjamin Franklin Protein Protein is a macronutrient with four calories per gram. The body breaks it down into a pool of amino acids for many uses such as repairing and building of muscle tissue. How Much Protein You Should Consume Based on the Institute of Medicine, your protein consumption is in the range of 10 to 35 percent of our...
“Knowledge isn’t power until it is applied.” - Dale Carnegie Six-Pack Abs The term “abs” refers to a pair of muscles that make up the rectus abdominis.   But to complete the full six-pack abs look, you must properly develop the other “core” muscles such as obliques, transversus abdominis (TVA), and serratus anterior. How You Get Six-Pack Abs You can get six-pack abs by the...
“Let food be thy medicine and medicine be thy food.” - Hippocrates Dietary Fat Dietary fat is the densest form of energy with nine calories per gram.   It's more than double of carbohydrate and protein with four calories.   Chemically, dietary fats consist of carbon atom chains that range from 2 to 22 in length. The state (liquid or solid) of the fat depends on...
“We are what we repeatedly do.  Excellence, then, is not an act, but a habit.” - Aristotle The Three Forms of Carbohydrate The three forms of carbohydrate are monosaccharides, oligosaccharides, and polysaccharides. To understand what each form is, let’s break them down into smaller components. Monosaccharides are simple carbohydrates because of their simple chemical structure with one sugar. They include glucose, fructose, and galactose...
"If it doesn't challenge you, it won't change you." - Fred DeVito  Compound Weightlifting Exercises To increase performance, strength, and size, these four exercises are on top of the list. Bench Press Squat Deadlift Military Press All these are compound exercises, meaning they all work multiple joints and muscle groups when performed. For example, the bench press activates the muscle groups in the chest,...
"I fast for greater physical and mental efficiency." - Plato What Intermittent-Fasting Is Let’s begin with what intermittent fasting (IF) is not. It's not about starving yourself. You can still drink low-calorie liquids such as coffee or tea. Water is definitely my favorite choice of beverage with zero calories. Intermittent fasting can range anywhere from 10 to 18 hours before consuming any food. Don't worry, the starvation...
“Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.” - Buddha The History of Yoga The word yoga is derived from the root word “yuj” meaning “to add,” “to join,” or “to unite.” Although yoga can mean to yoke or to concentrate, it's a physical, mental, and spiritual practice that originated in...
“All diseases begin in the gut.” - Hippocrates The Second Brain The gut is sometimes called the “second brain” because it releases neurotransmitters that affect your behavior and mood. Additionally, it has about 70 to 80 percent of your immune system. Nutrients found in most vegetables contain potassium, dietary fiber, vitamin A and C, and folate (folic acid) which supports red blood cells creation. A diet...

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