Exercise

Nov 21 2014

Green Renewal Juice


Green Renewal Juice

Green Renewal Juice This is an enzyme-rich green juice. It’s great for providing energy, detoxifying and alkalising your body It’s quick and easy to make.     Ingredients:- 1 bunch English spinach 1 handful mint 1 handful parsley 1 tablespoon lemon juice 1 Lebanese (short) cucumber, cut in half lengthways A few lettuce leaves 4 celery stalks 2–3 cm (3/4–11/4 inch) knob of fresh ginger, peeled 6 ice cubes Preparation:- Feed all the ingredients except the ice cubes into a juicer one at a time. Pour into a drinking glass, add the ice cubes and sip slowly to enjoy its benefits.  ENJOY!

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Nov 14 2014

TOP 10 WEEKEND TIPS TO STAYING FIT AND HEALTHY


TOP 10 WEEKEND TIPS TO STAYING FIT AND HEALTHY

N-ERGETIC’S WEEKEND TIPS:- We all know how it goes. You make good food choices, avoid temptations, and work out every morning only to find that on Friday or Saturday night, your willpower goes out the window. Somehow you begin noshing on pizza and guzzling beer then snoozing through your spin class the next morning. Sound familiar? The weekend sure can pose a challenge to our health and weight-loss goals. Why? Well, during the week, we tend to plan ahead and follow a schedule. We get up, eat breakfast, head to work, eat planned snacks during our breaks, enjoy lunch at the same scheduled time each day, and find ways to squeeze in a little exercise. Many of us even pack a whole day’s worth of food and do pretty well at making healthy decisions day to day. During the weekend, it might seem that all bets are off. Without a set schedule (and more opportunities for temptation) one weekend can easily undo a whole week of healthy habits. But weekends don’t have to be this way. In fact, weekends are a great time to practice healthy behaviours because you usually have more time to do so. So, how do you change your unhealthy weekend habits? A good start would be to begin incorporating these healthy weekend tips so you can stay healthy—and on track! 1. Squeeze in a longer workout. The best part of the weekend is that you have more free time. So while you might not be able to squeeze in a 30-minute run over lunch during the week, you can use the weekend to go for a longer run at a beautiful park nearby. Or go to the gym to try a new hour-long class. Use the weekend as a time to refresh your workout and get more activity in without feeling rushed. 2. Eat like it’s a weekday. When you think about it, it doesn’t really make much sense to eat differently on the weekend than you do during the week—especially if your food choices during the week keep you fuelled and energised. It can be easy to skip meals on the weekend and then make up for it later by overindulging at dinner. So, make a point to eat breakfast, lunch and dinner while sitting down. Pack snacks for when you’re on the go, and follow a schedule just like you would during the week. Your body will thank you! 3. Stick to your usual sleep schedule. Are you someone who has a firm bedtime during the week only to stay up late and sleep in on the weekends? Changing your sleep patterns could throw off your schedule (hard to eat breakfast when you get up at noon!), and could also interfere with weight loss. Just think of all those times you stayed up later than usual, got hungry and ended up eating something unhealthy! Changing your sleep schedule can also make it harder to fall asleep on Sunday night which could set you up for a tired Monday. 4. Get outdoors. Because most of us work indoors during the daylight hours, the weekend provides a nice opportunity to get outside, see the sun and connect with nature. Heading outside can boost your body’s production of vitamin D, plus studies show that people are happier when they spend time out in nature. So, get out there and enjoy the great outdoors! 5. Fuel yourself for weekday success. Ask yourself honestly if you pushed yourself too hard with workouts or restricted your food or calories too much during the week. If so, come Friday, your body may be hungry and tired, which can lead to overeating and under-exercising on the weekend. Remember to practice moderation every day, eating and exercising in a way that you can sustain for the long haul—not just a few days or weeks. 6. Limit your drinks. While many of us forgo the soda, beer and wine during the week, we loosen up over the weekend and drink more of our calories. Just remember that the calories in beverages can add up quickly if you’re not careful. Go easy on the drinks, or try healthier drink swaps if you just can’t forgo that fancy coffee or sweet tea on Saturday! Practice moderation when it comes to alcohol, too. Just because you were “good” during the week doesn’t mean that it’s OK to make up for that with one night of all-out binge drinking. 7. Plan for relaxation. Most of us are busy during the week and even our weekends seem to become non-stop errands, chores, work and travel. So how do you find time to relax? Take the whole weekend (or at least part of it) to schedule some downtime for at least an hour or two. Whether it’s practicing your favourite hobby, seeing a movie with friends or even meditating quietly, do something every weekend that recharges you. You’ll not only feel better, but also beat stress (which may also ) help you drop a few pounds. 8. Break the on-again, off-again diet mentality. If you have a history in yo-yo dieting, make sure that you’re not alternating between being “good” and “bad” throughout the course of a week. View the weekend as time for you—not a time to rebel or “cheat” on your diet and exercise plan. Remember that being at a healthy weight is about sustainable healthy lifestyle changes, not healthy eating and exercise plan that you can maintain Monday through Friday. Revisit your goals and recommit to making healthy and realistic choices every day that set you up for success in the long term. 9. Weigh in Monday morning. If you need extra help being accountable over the weekend, schedule your weekly weigh-in for Monday morning. Knowing that you’ll step on the scale at the start of the week can help you to stay accountable and be more aware of your weekend choices. 10. Plan for the week ahead. What better way to stay healthy on the weekend than by using your extra time to continue to set yourself up for success? Take a Sunday afternoon or evening to plan your meals, hit the grocery store, and do some big batch cooking for the week ahead. That way, when your busy week gets even busier, you’ll already be ahead of the curve and able to stay on track! Don’t forget about washing your workout clothes, packing your gym bag, and getting prepared for workouts, too. Enjoy your weekend

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Sep 26 2014

SUMMER BODIES……Only 65 days to go!


SUMMER BODIES……Only 65 days to go!

Summer Bodies……Only 65 days to SUMMER! Have you started your bikini body exercise plan? NO…? Well, it’s not too late! Start by writing down your goals and your time frame. Then, write a plan on how you are going to reach your goals. Plan your start date, your finishing date, the days that you can exercise and your daily food intake. PLANNING is the key! Good Luck! Nat

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Feb 05 2014

H.I.I.T is the way to train


H.I.I.T is the way to train

H.I.I.T is the way to train High Intensity Interval Training (HIIT) can include exercises you already know or new ones. The difference between HIIT and a regular workout is that HIIT alternates between periods of intense activity and periods of low activity or even rest. With a regular workout you’d get sustained effort throughout the entire process. Not just time-effective But how would the HIIT approach help you more than the classic workout? One of the most important benefits of HIIT is that it’s highly efficient, which makes it perfect for people with busy schedules. HIIT It might hurt a bit, but it’s worth it! Researchers are strongly backing up the benefits of HIIT training as it can help you burn more fat than a regular, lengthier workout. Through the high-bursts of intense effort you’ll maximize the quantity of oxygen (VO2 MAX) used by your body during exercise. After your body got in the VO2 MAX area, it will continue to consume oxygen for hours after the workout. HIIT training also boosts your metabolism for as long as 48 hours after your training routine has ended having a longer, more powerful effect than you’d get from a regular workout. HIIT also helps you gain lean muscle mass easier. Gets you into shape faster Another great thing about HIIT, is you can increase your fitness level faster that using the classic, sustained effort type of workout. It’s great for people that are trying to quickly get back into shape, as well as for individuals that are already active but fell they’ve reached a plateau. Keeps your heart healthy What happens during the high intensity time intervals is that your heart gets pushed to maximum (or close) effort, something most of us are not getting at all. A 2006 study proved that after 8 weeks of short-term sprint interval training the subjects were able to bicycle 2x longer than before the study, while keeping the same pace. One of the most versatile forms of training Because pretty much any form of exercise can be incorporated into a HIIT routine you can still do your favourite types of workouts. Anything from running, cycling, swimming, climbing, rowing and CrossFit training to weight-lifting and body weight exercises you can do at home. A few interval training methods Tabata : 3 minute warm-up; 8x 20 seconds high-intensity/10 seconds rest. Total time: 4 minutes Varied : 3 minute warm-up; 12x 60 seconds high-intensity/75 seconds low-intensity. Total time: 27 minutes Mix it up: 5 minute warm-up; 8-rep weight training sets/1-2 minute of cardio exercise, repeated for up to 45 minutes. Start H.I.I.T’ing today!

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Jul 18 2013

THE MOTIVATION YOU NEED


THE MOTIVATION YOU NEED

   

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Aug 24 2011

Core Strength Training


Core Strength Training

Equipment Used For Core Strength Training Equipment that are genuinely useful for strengthening the core region Medicine Balls Stability Balls  

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