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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Relax, Relate and Release into Spring

THE FRENCH YAM

Relax, Relate, Release !

With Spring finally upon us, the time has come for us to cleanseand recharge our batteries.Here are 4 ways to ease into spring:

#1 Meditation

Empty your mind from all of the holiday buzz and winter blueswith a simplemeditation routine. Sit or lie comfortably in a relaxed position and repeat the AUM mantra out loud for 15 – 20 minutes. Repeating this mantra helps to calm the mind while relaxing facial muscles and releasing stress. Consistent practice leads to greater mental clarity, emotional stability and increased energy.

#2 Morning Smoothies

Say good-bye to heavy winter porridges. And say hello to light breakfast smoothies. Start each morning with homemade fruit and veggie smoothies packed with nourishing vitamins and minerals. Add a dose of delicious wheat grass, chlorella, or spirulinapowders for added benefits.

#3 Herbal Tisane

Now is the time to swap the usual morning caffeine kick of…

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Survival of the Fittest – Benefits of Eating Apples

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  1. Get whiter, healthier teeth

An apple won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.

  1. Avoid Alzheimer’s

A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. Mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.

  1. Protect against Parkinson’s

Research has shown that people who eat fruits and other high-fibre foods gain a certain amount of protection against Parkinson’s, a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.

  1. Curb all sorts of cancers

Scientists from the American Association for Cancer Research, among others, agree that the consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 per cent. Researchers at Cornell University have identified several compounds—triterpenoids—in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast. Their earlier research found that extracts from whole apples can reduce the number and size of mammary tumours in rats. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fibre intake to reduce the risk of colorectal cancer.

  1. Decrease your risk of diabetes

Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples. Apples are loaded with soluble fibre, the key to blunting blood sugar swings.

  1. Reduce cholesterol

The soluble fibre found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.

  1. Get a healthier heart

An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in your arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.

  1. Prevent gallstones

Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fibre to help you control your weight and cholesterol levels.

  1. Beat diarrhea and constipation

Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples can help. Fibre can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down.

  1. Neutralize irritable bowel syndrome

Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods while including a high intake of fibre in your diet.

  1. Avert hemorrhoids

Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fibre can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids.

  1. Control your weight

Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage your weight and improve your overall health, doctors recommend a diet rich in fibre. Foods high in fibre will fill you up without costing you too many calories.

  1. Detoxify your liver 

We’re constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best—and easiest—things you can eat to help detoxify your liver is fruits—like apples.

  1. Boost your immune system

Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin can help boost and fortify your immune system, especially when you’re stressed out.

  1. Prevent cataracts

Though past studies have been divided on the issue, recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants—like apples—are 10 to 15 per cent less likely to develop cataracts.

Credit: Best Health Mag

Happy National Vodka Day!!! – Bloody Mary

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INGREDIENTS

3 cups tomato juice

3 tablespoons lemon juice

3 tablespoons lime juice

1 tablespoon prepared horseradish

1 tablespoon Worcestershire Sauce, or to taste

1 teaspoon minced garlic

3/4 teaspoon hot sauce, or to taste (recommended: Tabasco)

3/4 teaspoon salt

1/2 teaspoon freshly ground black pepper

Premium vodka

Small jar pickled green beans

Small jar pickled okra

top-5-vodka-drink-recipes

DIRECTIONS

In a blender combine the tomato juice, lemon juice, lime juice, horseradish, Worcestershire sauce, garlic, and hot sauce and process until smooth. Transfer to a nonreactive container and add salt and black pepper, to taste. Refrigerate until thoroughly chilled, at least 2 hours and up to overnight.

When ready to serve, fill each glass with ice.

Add 1 ounce of vodka to each glass, then fill the glass with the bloody mary mix. Stir well, and garnish each glass with a pickled green bean and a pickled okra.

 

 

 

 

 

 

 

 

halloweencostumes.com

4 Best Scientifically Proven Benefits Of Meditation (Science is Awesome)

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Be Like Water

meditation

1. MEDITATION SPEEDS UP BRAIN PROCESSING POTENTIAL

According to a research journal article published in Frontiers in Human Neuroscience in February 2012, meditation can alter the geometry of the brain’s surface. There was a study done at the University of California in Los Angeles involving 50 meditators and 50 controls that addressed a possible link between meditation and cortical gyrification, the pattern and degree of cortical folding that allows the brain to process faster. This study showed a positive correlation between the amount of gyrification in parts of the brain and the number of years of meditation for people, especially long-term meditators, compared to non-meditators.

This increased gyrification may reflect an integration of cognitive processes when meditating, since meditators are known to be introspective and contemplative, using certain portions of the brain in the process of meditation. Despite articles written from this journal article, more research is still necessary to…

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Motivation Monday!!! – Take Control of your Life by Anthony Robbins

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Be Like Water

Boy on top of mountain enjoying the view

Anthony Robbins Motivation – Tony Robbins 5 Steps To Take Control Of Your Life Now

Tony Robbins has been an inspiration for millions. Love him and his philosophy or not, it is undeniable that he has had a positive impact on millions of people. He has sold over 30-million motivational tapes, published three best-selling self-help books, more than 2 million people attended his seminars and another 10,000 (including myself) have attended his mastery university in Hawaii. His core products include Get The Edge – Unlimited Power – Date with Destiny – Mastery University and more.
Here are the top 10 lessons that I learned from Tony Robbins:
1) By altering your body’s physiology, you can achieve an immediate change of your emotional state. The mind will follow whatever state your phsyical body is in and not vice-versa.

2) Ask specific questions of yourself (in your self-talk) to direct and control…

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Happy National Watermelon Day!!! – The Amazing Health Benefits of Watermelon

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Be Like Water

eating-watermelon

Summer is the time to indulge in fresh, succulent juicy melon when they are in season and deliver an array of nutrients, vitamin and minerals. It is also incredibly hydrating (up to 92% water!) and is naturally low-fat. Make this melon a part of your daily diet and you will reap amazing benefits that range from improving cardiovascular health to nourishing your eyes and revving up your immune system. Read on to discover 8 amazing health benefits of watermelon!

Cardiovascular & Bone Health

The lycopene in watermelon is especially important for our cardiovascular health and is now being recognized as an important factor in promoting bone health. Consuming large amounts of watermelon has also been correlated with improved cardiovascular function because it improves blood flow via vasodilation (relaxation of blood pressure). Dietary lycopene (from foods like watermelon or tomatoes) reduces oxidative stress which normally reduces the activity of osteoblasts and…

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Motivation Monday – “No” is just a word

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