Core core core (Ab Workouts)

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Evolution Gym Talk

The strength of any tree is in its trunk. Your strength comes from your core so make sure you build in some core strengthening to your daily routine.

Training with good form and taking strength from your core will work over time but some specifics will make a difference quicker.

Also take time for your back-” – between the two they are the things standing you up straight every day.

Some ideas from other sites below


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The Golden Rule of Investing

Dividend Income Investors

What is the “Golden Rule of Investing”?

 “Think of all money you earn as a Potential source of Future Income”  

Don’t think in terms of how much money you have or have saved but rather how much money you can generate from what you have.

In other words, when you receive your pay check, of course you have to pay your bills. And some bills you will always have – electric, water, gas, phone, mortgage but those that you don’t is where you can get the money to finance your future.  A great example is your car. A lot of people buy a car – and of course they buy into the marketing that owning that luxury or high priced sports car is more fulfilling somehow. But what you need to consider how much future income did you give up for that little bit of prestige you got from…

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Core Exercises: Sit-ups as Targeted Approach to Decreased Abdominal Adiposity?

Strength University

The sit-up exercise, through many years, has been chosen by many as a “spot reducing” exercise for the mid-section. When you walk into fitness facilities, you would see dozens of people on the floor, crunching away, thinking that they would get nice, tight abs by doing repetition-after-repetitions of the sit-up exercise. However, many research suggests that energy balance is still the key to weight loss and decreasing risk factors for obesity, (4).

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5 Tips to Starting a New Fitness Regime (2 min read)

Millionaire's Digest

Written by Millionaire’s Digest Team Member: Alexis Wilder

Founder & Owner of: Fat NO Fear

Millionaire’s Digest Team, Contributor and Health & Fitness Writer


It is never the wrong or right time to better yourself. It doesn’t have to be the first day of the week, it doesn’t have to be in the morning, and it doesn’t have to be at the start of a new year. It can seem overwhelming if you haven’t been physically active for some time, but anyone can start a new fitness regime, stick to it, and achieve their goals!

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Money on my Mind – (Investing) Differences between an IRA, Roth IRA vs 401K – Pros & Cons and Tax Benefits

Be Like Water

This is a video describe what an IRA (Individual Retirement Account) is. We cover the basics of a Roth IRA a traditional IRA and a 401k plan. In this video we go over the pros and cons of a roth ira and a traditional ira and compare them to each other. We explain the tax benefits or tax savings that can be taken advantage of by investing in an IRA (Individual Retirement Account)

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List of common Chemicals that are making you Fat & Depressed

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Be Like Water

foods-that-will-make-you-depressed

We’ve all heard that if we eat too many calories, we’ll get fat. But there’s more to it: it’s not just the calories, but the chemicals, in our food that contribute to obesity.

Some of these chemicals — called “obesogens” — trigger our bodies to store fat even though we might be restricting calories. The effects are complex: some of these chemicals increase the number of fat cells, others expand the size of fat cells and still others influence appetite, cravings, fullness and how well the body burns calories. In addition to obesogens, other synthetic food ingredients have been shown to help us pack on the pounds and leave us feeling depressed, even when when we think we’re eating healthy.

To stop feeling that way, here are the top five chemicals to avoid in food.

  1. Growth Hormones & Antibiotics

Several drugs, growth hormones, steroids and antibiotics are routinely…

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Eat more Oatmeal!!! – The many benefits of eating Oatmeal

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Helps control weight.

Let’s face it, we could all use some help at times, but did you ever think oatmeal could help control your weight? It’s true! According to a research study published in the October 2009 issue of “Molecular Nutrition & Food Research” a compound in oatmeal known as β-glucan reduces appetite by increasing the hunger-fighting hormone cholecystokinin.

Reduces blood pressure.

We all know that heart disease is a major problem in North America and throughout the world. One studypublished in the American Journal of Clinical Nutrition found that a diet which includes plenty of whole-grains (such as oats or wholemeal bread) is just as effective as taking anti-hypertensive medication to lower blood pressure!

Reduces cholesterol.

Have you ever heard of soluble fiber? Well, compared to other grains, oats actually have the highest portion of soluble fiber. Soluble fiber helps your intestinal tract trap substances associated with blood cholesterol.  Studies show that people with high blood cholesterol who eat just 3 g of soluble fiber per day can reduce their total cholesterol by 8% to 23% (remember that one cup of oats yields 4 g)!

Lowers risk of colon cancer.

Cancer of the colon is horrible and can be very painful. One study, pooled by researchers in Britain and the Netherlands, published evidence that there was a link between people who ate a high fiber diet (mainly from whole grains and cereals like oats) to a lower risk of colorectal cancer. This study also covered nearly 2 million people and specifically found that for every additional 10 grams of fiber in someone’s diet, there is a 10% reduction in their risk of developing colorectal cancer!

Stabilizes blood sugar.

What does this mean? We have all experienced a “sugar crash”/ “mid morning slump” after a big meal or sugary breakfast; well, with oatmeal, this doesn’t happen as much. As a result of oatmeal’s high soluble fiber content, its sugar is released more slowly into the blood stream (aka, it has a low glycemic index). It’s important to note that steel cut oats will have more of an effect on stabilizing your blood sugar than instant oats, because they are less processed and thus have more soluble fiber. Another added bonus, is because it takes longer to digest, you will feel full longer

Athletic performance.

At the beginning of this article, I mentioned how beneficial oatmeal was in giving me energy before my swimming practices while on the National Team for my town. Oatmeal, is a great carbohydrate and protein source, providing calories and energy for energy needs. Oats have been shown in scientific studies to favorably alter metabolism and enhance performance when ingested 45 minutes to 1 hour before exercise of moderate intensity.

Helps you sleep.

Our society has ingrained in us that oatmeal is a breakfast food, although it is also a wise choice before bedtime. In fact, the Scottish recommend a bowl of oatmeal in the evening to get you feeling nice and sleepy.

Why is oatmeal good before bed? Well, oats actually contain melatonin and complex carbohydrates that can help more tryptophan get into the brain and help you sleep, according to Dr.Oz. Furthermore, oatmeal contains many vitamins, including B6, which is a co-factor that also aids in the production of more serotonin in the brain.

Credit: Life Hack

Leader of the Pack (Business Philosophy) – The ONLY way is UP

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You are what you’re feeling, so feel happy!!! – The Effects of Negative Emotions on our Health

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Humans experience an array of emotions, anything from happiness, to sadness to extreme joy and depression. Each one of these emotions creates a different feeling within the body. After all, our body releases different chemicals when we experience various things that make us happy and each chemical works to create a different environment within the body. For example if your brain releases serotonin, dopamine or oxytocin, you will feel good and happy. Convexly, if your body releases cortisol while you are stressed, you will have an entirely different feeling associated more with the body kicking into survival mode.

What about when we are thinking negative thoughts all the time? Or how about when we are thinking positive thoughts? What about when we are not emotionally charged to neither positive nor negative? Let’s explore how these affect our body and life.

POSITIVE VS. NEGATIVE

Is there duality in our world? Sure, you could say there is to a degree, but mostly we spend a lot of time defining and judging what is to be considered as positive and what we consider to be as negative. The brainis a very powerful tool and as we define what something is or should be, we begin to have that result play out in our world. Have you ever noticed, for example that someone driving can get cut off and lose their lid, get angry and suddenly they are feeling negative, down and in  bad mood? Whereas someone else can get cut off while driving and simply apply the break slightly and move on with their day as if nothing happened. In this case, the same experience yet one sees it as negative while the other doesn’t. So are things innately positive and negative? Or do we define things as positive and negative?

CUT THE PERCEPTIONS AS MUCH AS POSSIBLE

After thinking about it for a moment you might realize that there are in fact no positive or negative experiences other than what we define as such. Therefore our very perception of an experience or situation has the ultimate power as to how we will feel when it’s happening and how our bodies will be affected. While we can always work to move beyond our definitions of each experience and move into a state of mind/awareness/consciousness where we simply accept each experience for what it is and use it as a learning grounds for us, we may not be there yet and so it’s important to understand how certain emotions can affect our health.

“If someone wishes for good health, one must first ask oneself if he is ready to do away with the reasons for his illness. Only then is it possible to help him.” ~Hippocrates

MIND BODY CONNECTION

The connection between your mind and body is very powerful and although it cannot be visually seen, the effects your mind can have on your physical body are profound. We can have an overall positive mental attitude and deal directly with our internal challenges and in turn create a healthy lifestyle or we can be in negative, have self destructive thoughts and not deal with our internal issues, possibly even cloak those issues with affirmations and positivity without finding the route and in turn we can create an unhealthy lifestyle. Why is this?

Our emotions and experiences are essentially energy and they can be stored in the cellular memory of our bodies. Have you ever experienced something in your life that left an emotional mark or pain in a certain area of your body? Almost as if you can still feel something that may have happened to you? It is likely because in that area of your body you still hold energy released from that experience that is remaining in that area. I came across an interesting chart that explores some possible areas that various emotions might affect the body.

When you have a pain, tightness or injuries in certain areas, it’s often related to something emotionally you are feeling within yourself. At first glance it may not seem this way because we are usually very out of touch with ourselves and our emotions in this fast paced world, but it’s often the truth. When I’ve had chronic pains in my back, knees, neck or shoulders, it wasn’t exercise, physio or anything in a physical sense that healed it, it was when I dealt with the emotions behind it. I know this because I spent the time and money going to physio and even though I wanted and believed I would get better, something wasn’t being addressed still. The more I addressed the unconscious thought pattern and emotions throughout my body, the more thins loosened up and pain went away.

When you get sick or are feeling a lot of tightness and pain, often times our body is asking us to observe yourself and find peace once again within yourself and your environment. It’s all a learning and growing process we don’t have to judge nor fear.

YOU HAVE THE POWER

Davis Suzuki wrote in ‘The Sacred Life’, ‘condensed molecules from breath exhaled from verbal expressions of anger, hatred, and jealousy, contain toxins. Accumulated over 1 hr, these toxins are enough to kill 80 guinea pigs!’ Can you now imagine the harm you are doing to your body when you stay within negative emotions or unprocessed emotional experience throughout the body?

Remember, you have all the power in you to get through anything life throws at you. Instead of labeling with perception the concepts of negative and positive as it relates to each experience you have in your life, try to see things from a  big picture standpoint. Ask yourself, how can this help me to see or learn something? Can I use this to shift my perception? Clear some emotion within myself? Realize something within another and accept it? Whatever it may be, instead of simply reacting, slow things down and observe. You will find you have the tools to process emotions and illness quickly when you see them for what they are and explore why they came up. If you believe you will get sick all the time, and believe you have pain because it’s all out of your control, you will continue to have it all in an uncontrollable manner until you realize the control you have over much of what we attract within the body.

Credits: Joe Martino of Collective Evolution

Motivation Monday – Go get it

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