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A Quick, Full-Body Workout Routine

September 21st, 2015

Dear Sarah,

Lately I have been finding myself working overtime, driving my kids to every corner of the city and trying to keep my house from falling apart. I have not been to the gym in weeks. Can you suggest a quick workout routine that will keep me from falling apart?

Maureen

Dear Maureen,

When life gets busy going to the gym is often the last thing we want to do. (even though deep down we know it will make us feel better). The best solution to this problem comes from the Nike slogan “just do it”, and by ‘it’ I mean the Sarah Super Set.

The Sarah Super Set is a full body workout that incorporates 30-60 seconds of jumping rope in between exercises that work each muscle group.

This routine can be done in the comfort of your own home. Collecting a few pieces of exercise equipment is as essential to every home as a couch or a blender. One of my favourite places to collect equipment is Play It Again Sports or garage sales.

The Sarah Super Set:

Equipment :
– bar bell, with clips and plates of various sizes
– yoga or gym mat
– skipping rope

Recommendations:
– Place as much weight on your bar as you can safely manage for each exercise
– Jump for a minimum of 30 seconds between each exercise with proper technique (For more information on proper rope jumping technique visit this step by step guide )
– If you are really in a time crunch cut down to 2 sets of 20 reps for each exercise ( but maintain the 30 seconds of jumping in between exercises)

1. 30-60 seconds of jumping rope
2. Squats with the bar placed across your shoulder 3 sets of 15 reps
3. 30-60 seconds of jumping rope
4. Deadlifts 3 sets of 15
5. 30-60 seconds of jumping rope
6. Chest press 3 sets of 15
7. 30-60 seconds of jumping rope
8. Dead rows 3 sets of 15
9. 30-60 seconds of jumping rope
10. Biceps curls 3 sets of 15
11. 30-60 seconds of jumping rope
12. Tricep extensions 3 sets of 15
13. 30-60 seconds of jumping rope
14. Abdominal bicycle 3 sets of 15
15. Stretch all muscle groups

Finding time to put your first workout in will be the toughest, but it is the key that will keep you coming back for more. I strongly recommend starting your day with this workout before the day takes control of you.

Sarah Brown is a very healthy woman. She is not only a fitness instructor at Goodlife where she teaches Body Pump, Body Flow and yoga but she is also a registered holistic nutritionist. If you have a question for Sarah, leave a comment below and she will try and help, but note that not all questions will be answered.

10 Habits Hurting Your Hormones and the Fat-Burning Benefits of Sleep

September 21st, 2015

Natasha Turner, N.D. is a Toronto-based naturopathic doctor. She is the founder of the Clear Medicine wellness boutique and author of the bestselling book The Hormone Diet. Each week in her column for That’s Fit.ca, Dr. Turner will illustrate a health issue she commonly sees in her practice, and advise readers on how to remedy the problem as well as improve their overall health.

This week she discusses the top 10 habits that cause hormonal havoc and interfere with the natural fat burning-benefits of sleep.

1. Eating too close to bedtime
Late-night meals and snacks prevent your body from cooling down during sleep and raise your insulin level. As a result, less of the fat- burning and anti-aging hormones, melatonin and growth hormone, are released while you snooze.

2. Sleeping with light exposure
When light hits your skin, it disrupts the production of melatonin. Studies have shown that even a small amount of light anywhere on your skin can cause a decrease in melatonin levels which affects sleep, interferes with weight loss and may raise your cancer risks. This means wearing an eye mask is not enough. You must sleep in total darkness.

3. Too much liquid before bed
Drinking before bedtime can definitely increase your need for late-night trips to the loo. Waking to go to the washroom interrupts your natural sleep patterns. If you turn the light on when you go, you also run the risk of suppressing melatonin production.

4. Exercising late at night
Regular exercise can certainly help you sleep better, as long as you do it early enough in the day. A late-night workout, especially a cardio session, raises body temperature significantly, preventing the release of melatonin. It can also interfere with your ability to fall asleep since it usually increases noradrenalin, dopamine and cortisol, which stimulate your brain activity.

5. Too much TV or computer use before bed
Many of us enjoy watching favourite shows, catching up on emails or surfing the ‘Net in the evenings, but too much time in front of either screen close to bedtime can interfere with a good night’s rest. Both these activities increase the stimulating hormones noradrenalin and dopamine, which can hamper your ability to fall asleep.

6. Keeping your bedroom too warm (higher than 70F).
Plenty of people like to feel cozy at bedtime, but a sleep environment that’s too warm can prevent the natural cooling that should take place in your body while you sleep. Without this cool-down process, melatonin and growth hormone release is disrupted.

7. Sleeping in tight-fitting clothes or heavy blankets
Besides feeling comfy, your favourite PJs and blankets actually help you sleep better – but not if they’re too tight or too heavy. Strange as it may sound, wearing tight-fitting clothing at bedtime – even your bra or underwear — appears to raise your body temperature and has been proven to reduce the secretion of melatonin and growth hormone. Your body should cool while you sleep, therefore, heavy blankets should also be avoided.

8. Failure to open the blinds or go outside in the morning
Remember, melatonin is supposed to be lowest first thing in the morning. If you remain in darkness, your body will not get the signal that the time has come to get up and go. High melatonin during the day leaves you feeling fatigued and unable to wake up properly. It may also lower serotonin leading to more depression, anxiety and cravings.

9. Not getting the right amount of sleep
The American Cancer Association found higher incidences of cancer in individuals who consistently slept 6 hours or less or more than 9 hours nightly. New research recently reported that people who regularly sleep 7.5 hours per night live longer. Most sleep experts agree that 7-8 hours a night is optimal. However, some people may require more or less sleep than others. If you wake without an alarm and feel refreshed when you get up, you’re likely getting the right amount of sleep for you.
When your sleep is insufficient, your cortisol and hunger hormones both surge, causing a corresponding increase in insulin. You also experience decreases in the fat-burning and appetite controlling hormones.

10. Going to bed too late
More than half the respondents to the 2005 National Sleep survey reported they are morning people with higher energy earlier in the day, while 41% considered themselves night owls. Evening people were more likely than morning people to experience symptoms of insomnia, sleep apnea, enjoy less sleep than they felt they needed and take longer to fall asleep.
Staying awake into the wee hours causes hormonal imbalance because it increases cortisol, decreases leptin and depletes growth hormone. This causes us to eat more and messes with our metabolism. Cortisol naturally begins to increase during the second half of your sleep – a small boost at 2 a.m., another at 4 a.m. and the peak at around 6a.m. If you’re just getting to bed immediately beforehand, you’re missing out on your most restful period of sleep. I advocate getting to bed between 10 -11 p.m. for this basic reason.

Dr. Natasha Turner ND is the author of The Hormone Diet and she welcomes your questions or comments. Although you may not receive a response, your submission will certainly be read and may be selected as a topic for a future column.

Exercise to Lose Weight

June 25th, 2015

While most people who are trying to lose weight are going down the diet route, there is a much more effective long term method of achieving the weight loss you desire along with a fitter, slimmer and more toned body. This can really only be achieved by exercise because it is exercise that forces the muscles to do the work that not only burns the calories and excess fat, but strengthens and tones the parts of the body where the exercises are targeting.

For an overall toned body look, it is best to do a selection of different exercises that target different areas of the body. Here is an example of how doing just one form of exercise can help you lose weight but give you unwanted results in body shape. Say for instance you choose to work only on exercising your legs by working out at the gym on a treadmill and then using weights and apparatus that only target the legs. You will end up with great looking legs, but you may not get rid of the fat belly or any areas of fat that have accumulated on your upper body, such as the upper arms, chest and upper back.

Much better is to vary the exercises so that all areas of your body get some of the workout. Better still is to find exercises that target the whole body, such as swimming. In the gym, you would need to do a circuit of apparatus to work all the different muscle groups, although elliptical trainers are very good for targeting several different areas. This can be mixed up with some time on the treadmill, stepper and rowing machine to work legs, torso and upper body.

Swimming

Of all the exercises you can do, probably the most rewarding, fun and varied has to be swimming. By doing a variety of different strokes and swimming several lengths of the pool at each visit, increasing every time, you will target all muscle groups fairly equally and it won’t feel like a workout. Sure, you will get tired and you can also experience muscle pains especially in the early days, but this is an exercise form that is so easy to do, can be combined with some fun time afterwards and the best part is that you don’t end up sweating like you would in a gym.

Here is another way to do, look at here: How a Hot Bath Can Improve Health and Weight Loss: Bath-Drawing Tips

Cardiovascular Workouts

For fat burning through exercise, the best way of achieving this is by including some cardiovascular exercise in your daily routine. It doesn’t need to be the only thing you do, but on the other hand, if you do nothing else, then make the exercise you do cardiovascular in nature. This is the aerobic type of exercise that raises your heart rate, breathing rate and forces you to sweat and breathe hard. You must sustain this level of exercise for a reasonable amount of time for it to the most good, which is typically 20 minutes or more.

The benefits are that after 20 minutes, your body is forced to start using its store of fat to provide the muscles with the fuel they need. This fuel is initially provided by the sugars in the bloodstream, but over time these sugars become depleted and need to be replaced to enable the muscles to keep on working. The replacement comes from the body’s store of fat, so if you want to burn fat, then keep it going for more than 20 minutes.

Eat a Healthy Diet

Exercise may be the best way to lose weighty, but you still need to eat a healthy diet to complement your efforts and to gain the maximum benefits from what you are doing. Over time, you will get to the stage where you are exercising sufficiently each day to burn so many calories that you will need to eat more to sustain a healthy weight and not become unhealthily underweight. This is why you need to eat a healthy diet, as eating junk food will make it more difficult to maintain the level of exercise you need to do in order to keep burning the calories you are loading in but without the essential nutrients your body needs to sustain its strength and stamina.

So the bottom line is to eat healthy and exercise every day and this will not only lead to the weight loss target you have set for yourself but will help you to maintain a steady and healthy body weight in the long term. In addition to the healthy weight maintenance you will enjoy, you will achieve a great looking body that you will be proud of.

Why uterine cancer pain?

May 19th, 2015

Uterine cancer is the most common female cancer, second only to breast cancer. Uterine cancer, including cancer and cancer-Miyazawa, both about 3-5:1.

Cervical cancer by histology can be divided into squamous cell carcinoma and two types of cancer, cervical squamous cell carcinoma often, accounting for about 95 percent of cervical cancer. On its course of development can be divided into: carcinoma in situ, early invasive and invasive. Uterine cancer body structure mostly adenocarcinoma, a small number of uterine cancer in the body may be associated with squamous cell components.Uterine-cancer and cervical cancer compared to slower growth, the shift was relatively late. Uterine cancer diagnosis and CT can be used to make ultra-B.

First, the cause of uterine cancer pain:

1), the tumor itself caused by the pain: As the rapidly growing tumor is coated tension increased uterine bleeding caused pain.

2), uterine cancer caused by the transfer involved tissues or organs such as lymph nodes, and so on peritoneal pain.

3), the pain caused by cancer treatment: surgery, radiation therapy, and so on, may intervene in the treatment of pain.

4), or psychological pain caused by other factors.

Second, the mechanism of uterine cancer pain: invasive cancer or violations of blood vessels, nerves, lymphatic vessels, soft tissue, bone tissue or organs, or to stimulate their oppression, which caused pain. Tumor cell growth process some of the pain caused by chemical substances cause pain.

Joint Knee Pain Relief

May 18th, 2015

A variety of things may cause physical discomfort. It may be an old ski injury or an accident. It is often caused by obesity- the excess weight being more than the joints can endure. Sometimes it’s caused by a sedentary life style. The afflicted areas are tender, any stress hurts. If you analyze the causes, often simply consequences everyday living, and then couple them with the wrong foods in your diet, you add up the problem. This results in joint pain. You’ll find yourself sitting when you’d rather be dancing.

There are numerous knee pain relief available today. But Joint Kote is ahead of all of them because it has so many all – natural herbal ingredients.

These ingredients from nature are recognized by the body’s chemistry, and are easily metabolized into your system. The ingredients are specially chosen to provide you with support for total joint knee health. Glucosamine Complex, Chondroitin Sulfate and MSM all work together, to supply your body vital strengthening nutrition. Vitamin C, Ginger, and White Willow Bark support your general good health.

It’s not that Joint Kote is amazing, stupendous, or sensational. You’ve heard all that before about other supplements of knee pain. No, the product is just a logical, sensible formula, based on a solid scientific understanding of the factors involved. It is distinguished from ordinary pain relief by a powerful combination of ingredients.

It is a unique new formula that goes beyond the ordinary products. It will help you feel like dancing again. You’ll feel like playing with the children, you’ll be ready to get back into sports, go to work, swing a hammer, and look forward to making love with pleasure. Stand up straight and tall, throw a ball, and plant your garden or do crochet.

The product supports healthy knee joints – and that’s exactly what you’re looking for!

Phentermine Reviewed: A Highly effective Diet Product for Weight-Loss

May 17th, 2015

The most recent evaluations recommend Phentermine is among the greatest weight loss supplements available on the market today. It’s therefore efficient in lowering your hunger, using fat, managing glucose levels and cravings for food. The medication can be obtained from all top health-related shops with no need of health practitioners prescription. The primary component in this weight reduction medicine may be the suggested hunger suppressant named hoodia gordonii. The elements in the dietary plan tablet are authorized by FDA, so it’s among the most dependable options for losing fat. The greatest point about the diet is that its fresh edition, referred to as Phentramin-D, has additionally struck the marketplace and could be acquired through the health-related item sites.

When comparing to a number of other burning fats options, Phentermine demonstrates a chief in the market. This can be a medication that’s quite popular to obtain gone obesity. Not just it’s quality elements, however the medicine has furthermore demonstrated for reducing weight in several overweight people. According to the numerous Phentermine evaluations from medical professionals and users, the medication is impressive for secure and fast weight loss among users. The dietary plan tablet includes a reduced possibility of unwanted effects when compared with different products for losing fat. Nevertheless, it’s necessary to consult your physician before you purchase these kinds of supplements from shops. Your wellbeing advisor provides you several guidelines regarding how exactly to utilize, when to us it for greater outcomes.

What’s poor with Phentermine?

In accordance with some evaluations, hoodia gordonii, the primary component in the dietary plan tablet, doesn’t market hunger reductions and has been explained to possess no impact on reducing fat. The medication has lasted on unwarranted hype, but hype alone can’t provide the specified outcome to customers. The kind of medicine isn’t regarded secure for individuals who are vulnerable to psychological disease, allergies, thyroid condition, diabetes or some other illness. You have to observe that the product could cause headaches, possible liver disappointment, nervous sensation, allergic attack, minor insomnia and some anxious issues. It will perhaps not be eaten by kiddies, expectant mothers, and those people who are in routine of cigarette services and products.

Is it Scam?

Do Phentermine Weight Loss Supplements Work? These tablets are scientifically confirmed for weight reduction, when we pass Phentermine evaluations. If they are used by you with workout and correct diet, they truly work very well for weight loss. They’re the most truly effective method to manage the meals urges, burn up the fat and therefore accomplish the weight reduction objective in a period of period, as they’ve been already authorized by FDA. Nevertheless, we’ve likewise obtained several unhappy person reviews that nullify the advantages of this medication statements. There are also some reviews regarding unwanted effects of the medication. Anyways, in the event that you don’t need choose these items, there are lots of options obtainable in the marketplace. To find out more about tablets for losing fat, simply visit some well-liked wellness websites and remove the important points.

How Bee Pollen Can Help Benefit You

May 16th, 2015

Not many people realize this, but pollen that comes from bees is great for your body and your overall health. The pollen comes from bees and it has been known to be very nutritional for the body. It has been used in many studies and they show that the pollen can help cure certain health problems.

In this article, we will go over some of the benefits of the pollen with you. These benefits are great for your body and we here highly recommend taking in enough of it in your diet. Read on to learn more about this great nutrient!

Benefits

It has many health benefits. Before we discuss the health benefits of bee pollen, first we need to explain to you what it is. It comes from bees and it contains vitamins, minerals, lipids, carbohydrates, and most importantly proteins. It also contains bee saliva as well in some cases.

Please remember that it is not honey, royal jelly, or venom. None of these products contain it at all. This nutrient has been known to be very beneficial to the body. Some skin products, such as lotions contain bee pollen. This is because it has the ability to soften the skin. Many diaper rash creams and eczema creams contain this bee nutrient.

Many doctors are also recommending it for those who are dealing with alcoholism, asthma and allergies. This is because it could help with inflammation problems and can help with those who are dealing with any type of stomach problem as well. This type of pollen is all natural, but make sure you check with your doctor before you take it to help cure yourself as your doctor could possibly advise against it.

Athletes, listen up! This all natural bee product can be used to help improve overall athletic performance. This is great for those who are playing competitive college sports or in the professional leagues.

Also, if you are recently suffering from cancer and are undergoing chemotherapy can benefit from taking in this supplement as well. It has been shown to be very therapeutic. The best aspect of the pollen is that it is safe to take as well! Taking it long term could cause harm to your health, but other than that it is fine to take.

As you can see, there are nutrients that many people do not think about taking daily. Now you know what is bee pollen good for you and we are sure you will love the benefits of it as well. You can find it in many natural food stores and it is not too expensive depending on where you buy it.

Buying it online is of course the cheapest of all, especially if you use a website such as amazon.com. We are sure you will love this product as much as we here do! It is truly great for your health and we are sure you will agree.

Some Overlooked BENEFITS of Running

May 15th, 2015

Whether you are a very passionate marathon runner or just a guy who likes running once or twice every month, you should most probably already know that the running exercise does bring with it a huge baggage of awesome advantages. It might not be a highly thrilling or captivating sport like football, soccer or basketball but running has a whole set of fantastic benefits that can really set it apart.

  1. Health!

Well, this one is quite self-explanatory really!! There are just so many health benefits that somebody can think of and here are just a few of them:

–          Promote the constant and efficient flow of blood along the blood vessels of your body which can consequently reduce the risk of diseases such as heart attack. Running is good for your heart and lungs.

–          It is a great stress-reliever. There’s a term in the running community called the “runner’s high”. Basically, it is that state of mind which can be described as calm and euphoric especially after somebody has done a long run. This feeling can help release some stress in people and it has been documented that running can also relieve some mild depressions.

–          Your fitness will obviously improve and once you start running more on a regular basis, so will your stamina.

–          There has also been some researches that showed that running can affect one’s mood. Just like many other sports actually, it has been showed that people who exercise regularly are more likely to be happy in general than people who don’t. And obviously, being happy usually brings about more health benefits than those who are not.

  1. Weight loss!

This is without any doubts one of the most popular reasons as to why many people decides to start running. Because they want to lose weight.

Running not only increases one’s overall muscles mass but it will also give a kick to your resting metabolism which means that you will be burning calories even while resting. It will keep your metabolism working for much longer period of time. Also a 160 – 170 pound individual can expect to burn about 100 calories per mile run.

  1. It can be fun!

Well yeah…. It’s just as simple as that. Many people really enjoy running and cannot imagine not having it as part of their lives. It might sound unbelievable to some but it is indeed the case. Running is simply an important part of their lives and it would be very hard to imagine not having it as part of their lifestyle.

And like I’ve mentioned above, there’s also that “runner’s high” that many people like experiencing, especially people who are usually very stressed.

  1. Some social advantages!

This might be an unexpected argument for those promoting the sport of running but it is actually very true. Being a regular runner will eventually get you involve in some running communities and you might even end up joining a club.

This will consequently allow you to meet not only other runners but also other like-minded people. You’ll be meeting more and more people and soon enough, before you know it, you’ll be training with many of them. Many people do not hesitate to travel very long distances with their running friends so as to participate in international competitions or other similar events.

As you can see running has some great advantages that you simply cannot overlook. If you were still hesitant about whether or not to start running on a more regular basis, I hope you have now made up your mind. If you never used to run before, then you should definitely start slowly maybe something like; only once a week and not running for too long as well.

Ketoconazole Cream Review

May 14th, 2015

This medicament can be  also  applied for other fungus infections of the skin as decided by your doctor.
Ketoconazole is for sale without a doctor’s prescription, in the following dosage form:

  • Topical
  • Shampoo (1%)

Ketoconazole is for sale only with your doctor’s prescription, in the following dosage forms:

  • Topical ,Cream , Shampoo

I was searching in my medicine locker and came across this expired tube of Ketoconazole Cream. I do not know how much time  I’ve had it in that place, and do not even recall the last time I need to use the Ketoconazole Cream.

I’m not embarrassed to admit that I am prone to Athlete’s Foot; it comes with the being an active sports type person who does  a lot of outdoor activities. This type of cream was given to me by a skin doctor( who is my friend)  who got a whiff of my foot on one of our travels up north.

She said that if I do not take concern of my foot, on that point will come a time once the fungi will eat my flesh  and then it would be as well hard to treat.

I do not use it very much at present as I’ve learned to dry out my feet prior to putting on socks as well as having my shoes clean inside and out. Not till my  friend had began to complain on the sense of smell that I recollected my friend’s advice. And so I purchased a Ketoconazole Cream , rubbed a few on my feet before I go to rest at night as well as before I go off to work in the dawn.

I did not know that Its necessary to apply it until the smell was gone, and only knew about it once the smell got back. I used up approximately 3 package  during the 2 calendar month treatment, and the tube of the cream  that was left in my medicine storage locker is a reminder for my girlfriend of that terrible smell. I’m lucky as for I no longer have to use it, and I give thanks god for the cream as for I no longer feel uncomfortable to wear slippers once i going out with my best friends.  I recommend this cream because its a great.

The Female Weight Loss Tips

May 14th, 2015

For the women, having the best and the perfect body shape is dreaming since it can help them in getting the perfect appearances and increasing their self-confidence. There are so many women who are confusing in choosing the best and the perfect weight loss diets since there are so many choices for you. Well, in choosing the weight loss diets of course you should find the best and the healthy one so that you will not get the side effects. In the market, there are so many weight loss pills diets that are formulated from the chemical ingredients and of course this is not good for your body and health. For you who want to have the right and the best result in burning your fat, you can have the female weight loss tips.

You do not need to make hurt yourself in losing your weight since you can easily do the weight loss diets that are healthy and good for you. Well, in the female weight loss tips, it is suggested for you to eat the vegetables and the fruits in your diet program since the vegetables and fruits are the best fiber that your body needs. Furthermore, eating them is good and healthy for your body so that you can get so many benefits of this. Furthermore, if you are afraid and do not want to have the hard exercises then you do not need to do it. You can easily and simply burn your fat by having jogging, walking, riding bikes, hiking, and many other activities that can make your body move so that you do not store your fat in your body. Body needs energy and you can get the energy from the food you are eating, and if you do not have so many activities then the fat will be stored in your body and you will gain the weight.

So, in diet program, you do not need to hurt yourself by letting you starving. You only need to have the healthy food and enough activities so that you can burn your weight.

Besides, in the female weight loss tips, it is suggested for you to walk for several minutes and it will really help you in losing your weight. You can also lower your calories to reduce the fat in your body. You can replace it with the fiber that you can get from the vegetables and the fruits. With the fiber you can feel satisfied longer and it can help you in preventing the hunger. The soft drink or any drink that contains soda is not good for your health since it can make you gain more weight. Therefore, you should also reduce to drink soda and replace it with the drink that less sugar such as the green tea and the water. Water helps you in losing your weight since it can help your metabolism.