Fitness. body builder, good health,

Just How Important is Getting Your 5 A Day?

Just How Important is Getting Your 5 A Day?

Every week seems to bring the latest health fad, the must-try diet, and the gizmo that promises to shed inches off your waistline. There’s no denying that leading a healthy lifestyle is beneficial for many reasons, but it can often be hard to ensure the plan or diet you’re following is one that truly has your best interests at heart.

However, with the UK Government and supermarkets countrywide backing it, few people can claim not to have heard about the 4 ‘5 a day’ fruit and vegetable plan. So, just how important is getting those five a day, and how can it really benefit you?

1. Give your hearing a boost
If you’re worried about hearing loss and having to wear hearing aids, or want to make sure you’re giving your ears a helping hand when it comes to them doing their job properly, it’s important to eat healthily.

Foods high in potassium and folic acid have beneficial properties for your hearing. That’s because potassium is needed in order to ensure the amount of fluid that travels around your body (including your inner ear) is at the correct level. Potassium-rich foods include bananas, spinach, oranges, and apricots amongst others. Folic acid, meanwhile, is vital for keeping up your body’s cell growth. The amount of folic acid in our bodies can drop significantly once we’re over 50 so it’s particularly important to include folic acid-rich foods in your diet in later years. Asparagus, spinach, and broccoli are good sources of folic acid.

2. Boost your body’s defenses
nobody likes a cold – all that endless nose blowing, the sore throat, and the achy head never made anyone feel on top of the world. So help your body help itself by ensuring it’s stocked up with plenty of vitamin C.  Research has shown that people with good vitamin C levels in their bodies have fewer sick days than those who don’t – by 34% in fact. Blueberries, oranges and lemons, and raspberries are particularly high in vitamin C sostock up and fight off those colds.

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We opened this gym, because we want you, to get fit!

We opened this gym, because we want you, to get fit!

“I enjoy the small group atmosphere. I have made many friends that help with the encouragement of working out when I may not feel like it.  Without Bootcamp, I wouldn’t make have any accountability for attending and I can see I would not make it to the gym as often.”  Program Rating: 10/10″ L.SabaFitness-Boot-Camp

6 Years ago we started up the Boot Camp program, made it affordable, made it include everything and made it fun.  And we just made it even better!

We have had client after client drop 20, 30, 50 pounds, and some even more!   Some boot campers have started running, competing in Spartan Races, and embracing a FIT and HEALTHY lifestyle, while looking GREAT!  It is a great program, and we are always in the process of IMPROVING it even more!

Healthy Sites You Need to Bookmark

We were excited to see Forbes magazine’s list of the 100 best websites for women last week. Whether in fitness, food, fashion, business, or entertainment, there’s nothing we at SHAPE like more than seeing other savvy, fierce women disrupting the status quo, making you think, or getting things done. And to be sure, there were dozens of fantastic choices on the list—The 30-Nothings, Babble, Blog Her, The Bump, and 85 Broad are just a few examples of how Forbes got it right, and you certainly should check out the rest of the list if you have a spare moment.

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But (you knew there was a “but” coming!), we couldn’t help feeling a little disappointed when we noticed that no health and fitness sites made the cut. The brand decided that it didn’t feel comfortable acting as an authority on women’s bodies, which we respect—and totally get! We just couldn’t let it go completely, so we put together our own list of the best websites for women, with a focus on health and fitness. Most are organized by women for women, though a few are spearheaded by men, and all provide accurate, entertaining, and informative takes on the latest in today’s health and fitness news.

Note: This is not a rank-order list, so the slides aren’t listed in any particular order.

Photo: Getty Images

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The Chest Workout Even The Pros Fear

It won’t be easy, but it will be effective. From rest-pause 16s to the Juarez Valley Method, this workout is going to burn. But it’s going to make your chest grow big.
Do you know the difference between a “beginner version” and an “advanced version” of a bench-press workout? The most obvious, of course, is that an advanced trainer uses a lot more weight and does more sets. But if you look deeper, there’s one thing experienced lifters usually do that sets them apart from your average bencher.

Here’s the difference: Most of us tend to favor techniques that make an exercise easier—like bouncing the bar off our chest, lifting our butt off the bench, or shortening the range of motion. But veteran lifters find ways to make a movement more challenging.

That’s where I come in. You know the four chest exercises in this routine, but each one has been improved with the addition of a technique to make it harder.

You can love me or hate me for what you are about to read. Either way, your chest will grow.

 

FIND THE BEST LOADS FOR YOU

FIND THE BEST LOADS FOR YOU

Calculating your loads for an intense workout like this can be challenging if you’re not familiar with your upper-strength limits—especially for Pendlay rows. If you’ve never done Pend lay rows before, spend a few sessions perfecting your technique and moving up in weight before attempting these very heavy-weight sets.

If you need a hand figuring out your loads, use the Bodybuilding.com 1RM calculator to get a ballpark figure for your 4RM, 3RM, 2RM, and 1RM based on what you can do with other loads. But as with any movement, adjust your weights as necessary to hit your target reps.

STAFFORD’S EXERCISE TECHNIQUE POINTERS

NEUTRAL-GRIP PULL-UP

Make sure your grip is firm around the bars and your chest is high as you pull yourself to the top. “When you hit the top, squeeze your lats before slowly lowering yourself,” Stafford says.

 

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These Yoga Poses Are Perfect for Athletes

Down Dog Foot Pedalyoga-athlete-img_5741

  • Start on all fours. Tuck toes and lift hips high, reaching sits bones toward the ceiling.
  • Reach heels back toward the mat. Drop head so neck is long.
  • Make sure wrist creases stay parallel to the front edge of the mat.
  • Press into the knuckles of forefingers and thumbs to alleviate pressure from wrists.
  • Pedal feet out one at a time, alternately bending knees in down dog. Breathe here for at least 5 to 10 deep breaths.

These Yoga Poses Are Perfect for Athletes

Down Dog Foot Pedal

  • Start on all fours. Tuck toes and lift hips high, reaching sits bones toward the ceiling.
  • Reach heels back toward the mat. Drop head so neck is long.
  • Make sure wrist creases stay parallel to the front edge of the mat.
  • Press into the knuckles of forefingers and thumbs to alleviate pressure from wrists.
  • Pedal feet out one at a time, alternately bending knees in down dog. Breathe here for at least 5 to 10 deep breaths.