Monday, October 31, 2016

Resistance Training Plans Might Be Superior to HIIT For Kids

Compares the acute physiological responses within and between resistance training (RT) and high intensity interval training (HIIT) matched for time and with comparable effort.

When creating the strength and conditioning routines of children it’s of paramount importance to ensure a healthy, and maximally productive program. Kids’ bodies are still in development, and they have busy schedules with limited time. It’s also harder to figure out if kids are overtraining, but more dangerous if they do.

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Practice Like It's Game Day

If you don't practice with the intensity you'll need on game day, there's no way your mind and body will be prepared for it.

“Put your game face on!”

“Train like your life depends on it!”

“Practice like it's game day!”


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Starting Weightlifting Over 40

Here's a simple, safe, and effective plan for starting weightlifting over 40.

Years ago starting anything new past 40 years of age was unheard of. The over 40 crowd didn’t dare test the waters of anything new and different. One might hear discouraging things like “Act you age,” and “Why start now?” muttered to those with higher aspirations for self-improvement.


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Sunday, October 30, 2016

Your Muscles Work Better At Certain Times of Day

Your circadian clock determines the best time of day for you to workout.
New research1 out of Northwestern Medicine has discovered that circadian clocks in muscle tissue control the muscle’s metabolic response and energy efficiency meaning that the muscles reactions differ based on the time of day.

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The 3-Phase Kettlebell Warm Up

This routine will prepare you physically and neurologically, without leaving you fatigued.
Kettlebells are versatile training tools that offer a completely unique training effect. You can maximize the benefits of your kettlebell work with a proper warm up to ready your body for their unique stimulus.

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Saturday, October 29, 2016

Ice Your Workout Water For Better Performance

You don’t need to drink a lot of water when you heat up but you need to check the temperature.
Research1 from the University of Montana addresses the connection between fluid volume and fluid temperature during workouts in the heat. The study, published in Wilderness & Environmental Medicine, says an ice slurry/water mixture was as effective as ambient water even when consumed in half the quantity. However, researchers pointed out the importance of rest as well.

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Obtaining Beast Powers Through Martial Arts

Amazing things happen when you train to obtain the superpowers of beasts.

While my friends and I were discussing the amazing feats of the latest superhero program on television, it struck me that learning martial arts is like obtaining superpowers. Heck, Batman doesn’t have much more than that, right? There was a group of us standing in a circle, earnestly discussing the abilities of Daredevil, Luke Cage, Iron Fist, Supergirl, Green Arrow, etc. It was as if we were discussing ourselves. We see ourselves in these characters and would like to have their extraordinary abilities. So, can we get super powers?


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Friday, October 28, 2016

Big Finger; Big Athlete?

By comparing your index and ring fingers, a neuroscientist can tell if you are likely to be anxious, or if you are likely to be a good athlete.
Apparently, it is common knowledge that adults whose index finger is shorter than their ring finger were exposed to greater amounts of testosterone when they were in the womb. Carl Pintzka, a medical doctor and researcher at the Norwegian Competence Service for Functional MRI, believes that both men and women with this characteristic are likely to have better spatial recognition skills as adults and have better better physical and athletic abilities. They are, also, more likely to have ADHD and Tourette’s syndrome interestingly enough.

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Attitude Determines Weight Gain in Pregnancy

If you think you are eating for two then you might just end up eating more than you bargained for, according to researchers at Penn State College of Medicine.
Research1 from Penn State College of Medicine shows that overweight or obese women with the mentality that they are "eating for two" are prone to put on more weight while pregnant.

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VR: Motivating Exercise in the Elderly

In Copenhagen, Denmark, researchers test virtual reality in a nursing home to help create motivational experiences that drive exercise among the elderly.
A new research project from Aalborg University in Denmark shows Virtual Reality (VR) can get the elderly in nursing homes to be happier about exercising.  It seems that a big problem in nursing homes is that the denizens don’t move about enough. In Denmark, all nursing home provide access to fitness facilities and physical therapists but that hasn’t done much to get the blood pumping through the hearts of the residents.

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Build Huge Lats: Tips How To Make Your Lats Bigger

John Meadows for T-Nation gives us these tips how to trigger muscle growth. Just a bit of a warning, these are painful stretches. When you add this to your workout, it can really get you in the zone.

The lats and shoulder girdle can get really stiff because of intense training and it eventually leads to adhesions in the muscles that will prevent you from reaching its maximum efficiency. These exercises are good for creating muscle separation. This in turn loosens the connective and soft tissues which result to greater shoulder flexibility.

Tip: For Big Lats, Add Intense Stretches

Here are 4 painful stretches that, when added to your back workout, can help you trigger new muscle growth. Don’t wimp out. Read more…

Coach Mike Samuels from has an amusing perspective about the Imaginary Lat Syndrome. This is how he explains ILS:  “a common case of someone, typically a male, who believes they are rather muscular when in reality this isn’t the case.” We’ve all seen a couple of those at the gym. If you think you belong to this group, find out what Coach Mike has to say about correcting this ‘condition.’

Basically, you’ll need to stop neglecting your back muscles. You have to make a few tweaks to your training exercises. Remember, big lats mean a stronger back, better shoulder stability, and a balanced physique. Check out Coach Mike’s exercises below.

4 Exercises to Cure the Dreaded Imaginary Lat Syndrome

There’s a pandemic sweeping the nation. Despite a rise in gym memberships, and more and more people training than ever before, a terrible affliction still holds the country’s gym-goers in its hands. What is this horrendous condition? Imaginary lat syndrome. Read more…

Jim Stoppani, Ph.D from Flex shares his guide how to build bigger lats. He says that the main problem is that most people rely more on their biceps and forearms. It’s time to shift the focus to their back muscle. They have to pull the weight using this muscle in order to stimulate growth.

You can better target your back with the right focus.  You have to pay closer attention to pulling using your back and not just the arms. Squeeze your shoulder blades together and concentrate on the tension.

How to Build Bigger Lats

The problem is that most rely too much on their biceps and forearms—and not on their lats—to pull the weight. Read more…

If you want to do some more work, here’s a video from ATHLEAN-X how to pull for bigger lats:

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from The Nutrition Club

Halloween Hype: Behavioural Effects Of Halloween Candy

Joe Dziemianowicz from NY Daily News shares that science proves the sugar-high isn’t real since 1995. Children will soon flock your doorstep in pursuit of these glorious sweets. Parents will try to do the right thing by rationing candies or giving out ‘healthy’ treats.

Not judging here but there’s no cause for concern as party sweets are not going to affect your kids’ behaviour. Pediatrics researcher Mark Wolraich, M.D. said so in his report for the Journal of the American Medical Association.

Relax, Parents: Halloween Candy Won’t Make Kids Hyper

 That’s when pediatrics researcher Mark Wolraich, M.D., reported in the Journal of the American Medical Association that sugar doesn’t affect kids’ behavior — and effectively dropped the mic on the subject. Read more…

Laura Geggel from Live Science says that sugar isn’t responsible for the hyperactive frenzy observed in children. Dr. Mark Wolraich has done research about the sugar’s effect on children since the 90’s. He said that parent’s expectation of the sugar phenomenon affects the way they see their children’s behaviour.

They often assume that sugar is the culprit because of its presence during birthday parties, Halloween, and any other occasion. Because of this, parents tend to believe that sweets have such an effect on children. That’s not the case though: kids tend to get active because of excitement.

Does Sugar Make Kids Hyper?

If a child eats cotton candy, a chocolate bar or any other kind of sugary treat, will a hyperactive frenzy follow? While some parents may swear that the answer is “yes,” research shows that it’s just not true. Read more…

Ellen Scott from Metro UK has a funny approach about sugar high. She says that even a quiet child transforms into a huge, hyped-up little monster. This is what’s most feared by babysitters and parents. However, as what’s been discussed, it isn’t real. The actual reason: the events that kids participate in.

Halloween: you dress up for the event, you can demand candy, and you get to hop from one house to another with your squad. Birthdays: you can eat whatever you want, you get to play with your friends, and you can find an excuse to run the entire time.

Turns Out Getting A Sugar High Isn’t A Real Thing

There’s a reason your parents wouldn’t let you eat doughnuts by the bag or pic ‘n’ mix after the fifth handful: the dreaded sugar high – a phenomenon in which too much sugar transforms even the most well-behaved, quiet child into a hyped-up mess screaming, crying, and breaking things. Read more…

While this is newfound information to some parents, it’s still not an excuse to eat a lot of sweets. We still have to balance it out while taking note of children’s health especially their teeth and weight.

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from The Nutrition Club

Wearable Peanut Patch: Breakthrough For Allergies

Maggie Fox from reports that a wearable patch may help people with peanut allergies. Those who participated in the study were kids and those who tested the patches ate more peanut products compared to children who wore only dummy ones.

The patch delivers small quantities of peanut protein through the skin. The results show though that only younger kids were helped. To be more specific, the treatment had remarkable effects for those who are below 11 years old.

This study is an addition to the developing body of research which aims to show that there are ways to lower the risk of children to go into anaphylactic shock.

More Evidence ‘Peanut Patch’ Can Help Kids With Allergies

They called the results “modest”, but they add to a growing body of research showing that there are various ways to reduce the danger that a child who is allergic to peanuts will go into a potentially deadly anaphylactic shock. Read more… explains that if the technology will be developed, it may provide some sort of treatment as well as benefits for younger children. The method that they used in the study is what we call epicutaneous immunotherapy or EPIT. The process was well-tolerated and considered safe. The study participants followed the skin patch regimen as directed.

No one experienced grave reactions to the experiment. Most had some mild skin reactions like itching or rash on the spot where the patch was placed. Other than that, there were no serious adverse effects.

Wearable patch shows promise for treating children with peanut allergy

Nearly all of the study participants followed the EPIT regimen as directed. None reported serious reactions to the patch, although most experienced mild skin reactions, such as itching or rash, at the site of patch application. Read more…

Author Seerat Chabba says that the researchers assigned a high-dose, low-dose, or placebo patches to the volunteers after their peanut allergy assessment. National Institute of Allergy and Infectious Diseases Director (NIAID), Anthony S. Fauci said that the goal of these approaches is to lower the risk and stress of life-threatening reactions of these types of allergies to people.

Epicutaneous immunotherapy aims to train the immune system to tolerate peanuts to protect individuals from accidental ingestion or- exposure.

Peanut Allergy Update: Wearable Patch May Help Treat Severe Allergies, Clinical Trials Show

Biopharmaceutical company DBV Technologies developed and provided the “Viaskin” patches, which were provided to the participants each day, to be applied to their arm or between their shoulder blades. Read more…

Though the method is still not FDA-approved, in due time, additional studies might emerge especially ones that target a large population. A wider participant base study is required for the treatment to be approved by authorities.

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from The Nutrition Club

Effects Of Placebos: New Study Shows Positive Response

CNN reports that there is a growing response in placebo effects for the past few decades. A study was published in the journal Pain, indicating that even a placebo can have true physical benefits.

Though we consider it as a psychological trick, this new research suggests that these can have such impacting effects. The subjects were people who are experiencing chronic lower back pain. In Lisbon, Portugal, they participated in the research at a public hospital.

The research team assigned the subjects into two groups. The first took the NSAIDS as usual. The other got the usual drugs including placebo pills.

The Real — And Growing — Effects Of Fake Pills

Yet, recent research has shown an increase in the placebo response over the past couple of decades. Just last week, the results of a new study published in the journal Pain suggest that a placebo can have real, even profound, physical benefits. Read more…

Katherine Hobson’s report from NPR tells us that there were 83 people who comprised the sample population of the research, all of these individuals experienced back pain that isn’t caused by serious conditions. The participants were informed that the placebo was inactive. It does not have any medicinal properties but the body can respond to it. They were given instructions to take the pills twice a day for three weeks.

Each participant got to rate their pain levels as well as their capabilities in executing day-to-day activities. The researchers found profound results.

Is A Placebo A Sham, If You Know It’s A Fake And It Still Works?

But there’s a reason your doctor isn’t giving you a sugar pill and telling you it’s a new wonder drug. The thinking has been that you need to actually believe that you’re taking a real drug in order to see any benefits. And a doctor intentionally deceiving a patient is an ethical no-no. Read more…

Forbes author David DiSalvo pondered on the results of the study. It showed that patients from the two groups were able to reduce their pain levels. The first group taking only NSAIDs had a 9 percent reduction (usual level) and 16 percent (maximum level). The second one taking NSAIDS plus placebo had a 30 percent reduction for both usual and maximum pain.

The pain reduction from the “fake pills” was three times as much for normal pain and twice as much for the maximum pain. This presents a remarkable result, considering that all of the participants know about the “fake pills.”

Can The Placebo Effect Really Work Without Deception? Maybe, Maybe Not

True or false: If I give you a placebo pill and tell you it will zap your back pain, it’s crucial that I not also tell you the pill is just made of sugar. Deception is a key ingredient for the mind to manufacture a remedy out of nothing, right? Read more…

Though the research proves that it worked in the sample group, it is still not applicable to all. Just like what the researchers pointed out, “The results might not be generalizable to all patients.” It’s worth investigating why this therapy only works for some people, and how we can take opportunities to use this for therapeutic purposes especially in pain management.

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from The Nutrition Club

Thursday, October 27, 2016

Lower Body Power: VRT vs Plyometrics vs Olympic Lifts

All strategies are proven to be effective, but when is one more appropriate than the others?
Variable resistance training (VRT), plyometrics, and the Olympic lifts are three popular means of developing power in athletes. All strategies are proven to be effective, but are there periods when one is more appropriate than the others? These are the essential differences:
  • VRT places low demand on technical proficiency, but lacks triple extension.
  • Plyometrics develop triple extension power under light loads, and are highly specific to most sports.

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Trust Your Training

The race itself is just the expression of what you have already accomplished.

Less than two miles into my half marathon, I was sure I had made a huge mistake. For a few seconds, I started to get down on myself, because it’s a mistake I’ve made a half dozen times before, and one I’ve spent most of the year trying to correct. I was convinced I had gone out too fast, and that I had set myself up for a miserable second split. My pacer was gapping me, my legs were starting to burn, and my mindset was sliding from calm confidence into discouraged despair.


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Tips On Balancing Your Hormones With Vegetables

T-nation shares tips on how to balance your hormones using the right veggies. Author Erick Avila explains that when you eat the right vegetables, it can help your hormones return to their normal levels and prevent cancer.

The author gave suggestions about the foods rich in IC3, which is responsible for managing hormonal levels. It affects the hormonal activities because it has a great impact on estrogen receptor activity and estrogen metabolism.

Tip: Balance Your Hormones With the Right Veggies

Eat enough of the right vegetables and they’ll help you balance your estrogen levels, which can help prevent cancer. Here’s what to eat. Read more…

Dr. Geo Espinosa from explains that cruciferous vegetables should be included in every man’s diet. These are important in equalizing the hormonal levels in the body as well as fight inflammatory conditions common in men such as arthritis and gout.

These vegetables include broccoli, cauliflower, cabbage, kale, Brussels sprouts, bok choy, collard greens, horseradish, and many more! To maximize your health benefits, eat them raw a few times every week.

Men: Eat These Super Veggies To Balance Your Hormones

The best vegetables for overall male health are cruciferous vegetables. These vegetables are beneficial for men’s health: In addition to fiber and vitamins, they also provide indole-3-carbinol (precursor to diindolymethane, or DIM), isothiocyanate and glucoraphanin. Read more…

Dr. Axe gives a preview about hormones. These are considered as important messengers that affects our health. If there is even one that is not balanced, it can cause some problems for us. There are various ways for us to stabilize them, the natural way. We don’t have to depend on prescription drugs just to correct a mild imbalance.

The number one way to make the levels return to normal is to eat a variety of foods that help our body. In addition to the vegetables previously mentioned, these foods include avocados, wild-caught salmon and coconut oil.

10 Ways to Balance Hormones Naturally

The entire endocrine system works together to control the level of hormones circulating throughout your body, and if one or more is even even slightly imbalanced it can cause widespread, major health problems. Read more…

Check this video from Dr. Axe about the top 5 best foods to balance it out:

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from The Nutrition Club

New Study Reveals: Selfies Tied To Low Self-Esteem

With the help of social media, taking selfies is quite popular. Experts say though: selfies tied to low self-esteem even if you’re just an observer.

You check your Facebook account and you see your newsfeed is flooded with people’s selfies. Don’t judge so fast. A new study says you might just be as bad. says that those who excessively look at selfies may lower their self-esteem. Researchers from Penn State facilitated an online survey. They wanted to examine how viewing of selfies and groupies impact people’s mental health.

It appears that those who check out their own or other people’s tend to lower their self-esteem and life contentment. Study co-author Ruoxu Wang said that it makes it easier for other people to think their life isn’t as satisfying or not as great as others.

Surfing Through Selfies Tied To Low Self-Esteem?

But a new study suggests that some are doing it so much that it may lower their self-esteem. Read more… reports that stud co-author Ruoxu Wang says that the studies done related to social networking sites involve motivation for posting as well as liking content. However, they’re starting to analyze the effect of viewing behavior as well.

What Wang means by viewing behaviour is not limited to those people posting their own pictures and those that participate in group pictures. They’re also trying to look at the effect of viewing behavior for “lurkers” – when a person simply observes the newsfeed and does not participate in posting or liking.

Addicted To Looking At Your Selfies On FB? You May Be Suffering From Low Self-Esteem

This form of participation in social media may sound like it should have little effect on how humans view themselves, but the study, published online in the Journal of Telematics and Informatics, revealed the exact opposite. Read more…

Florian Rosado from reports that there were participants who were classified as having a strong motivation for popularity. This had a positive effect on participants since their self-esteem and life satisfaction went up. It was likely to happen because the activity had served its purpose by making the participants’ appear popular. 

The research team wanted their study to increase awareness especially in using social media as well as its effect to people. Yang, one of the study’s authors, mentioned that it’s going to help people understand the importance and consequences of their posting behavior on social media.

Viewing Selfies Linked To Lower Self-Esteem

Posting behavior did not have significant psychological effects for participants. Viewing behavior did. Read more…

This research is quite promising. It may help counsellors guide those who are feeling a whole range of emotions, the ones who think they’re not enough, and those who see their lives as unsatisfying. This study has the potential to address issues on social media concerning mental health.

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from The Nutrition Club

The Global Junk Food Concern – UN Expert Says It Is Now A Human Rights Issue

We are aware that millions of people suffer from malnutrition and they’re turning into junk food because off accessibility. Let’s find out more about what a UN Expert has to say about this.

Nutrition is an important concern worldwide. Helena Bottemiller Evich from reports that UN expert Hilal Elver says that the fact that cheap choices are now rampant presents a huge impact.

The human rights framework: requires governments to manage the industry, make policies in nutrition without any influence from the private sector, and uphold rules to combat malnutrition. The expert stressed on the fact that children and developing countries are most affected by the trend.

U.N. Expert Suggests Junk Food A Human Rights Issue

The fact that cheap, nutrient-devoid dietary patterns are proliferating presents a human rights concern, a top United Nations expert suggested Tuesday. Read more…

Michael Astor from The Associated Press explains that poor people were made to choose between economic viability and nutrition. This is the actual fact that violates their rights, as per the UN representative. The expert added that countries should do their part and even go beyond in making sure that the population meets the minimum nutrition requirements.

This is to be certain that they have access to nutritionally adequate sustenance that will enable them to survive. However, the sad truth remains: many countries fail to meet such nutritional standards to stop malnutrition.

Junk Food Is A Human Rights Concern: UN Expert

Hilal Elver, the UN’s special representative on the right to food, said Tuesday the rise of industrial food production combined with trade liberalization has allowed large corporations to flood the global market with cheap, nutrient-poor foods that force poor people to choose between economic viability and nutrition, effectively violating their right to adequate food. Read more…

Thomas Phippen reports that Elver addresses the rise of industrial companies in the food industry made it easier for them to infiltrate people’s diet. People should have enough nutrition and this should be encouraged through constant monitoring and transparency. 

Other UN representatives called out these unhealthy choices as the primary contributor of major health issues around the globe. Unhealthy diets present dangers that even match tobacco use. Diabetes and obesity rates have sky-rocketed over the past years. 

UN Declares Junk Food A ‘Human Rights’ Issue

A United Nations special representative called on the leaders of the world to craft policies that confront cheap, un-nutritious, industrially produced food Tuesday. Read more…

This leads us to the conclusion: don’t question why vegetables are expensive. Instead, question why cheap food is so affordable. 

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from The Nutrition Club

Woman Now Drinking More: Females Catching Up With Men In Alcohol Consumption

Karla Pequenino for CNN reports that according to a new study, women are catching up when it comes to drinking. The study was released in BMJ Open and it involved an analysis of 4 million people born between 1891 and 2001. In the past, it proved that men were likely to consume alcohol in amounts that can possible have an impact in their health.

However, it appears that today, women are equal with men. Men are 1.1 times more likely to drink than women who are 1.3 times more likely to consume alcohol. This presents such a small difference in number. The results came from the 68 international studies published between 1980 and 2014. The research team took a look at their levels of alcohol intake. They were grouped by birth dates.

Women now drink nearly as much alcohol as men, study finds

The report, published in the medical journal BMJ Open, analyzed 4 million people born between 1891 and 2001 and found that, historically, men were more likely to drink alcohol, and in amounts that would damage their health. Read more…

Sarah Boseley from the The Guardian reports that the change was brought about by different factors. These factors include the price and marketing population. Drinks are cheaper, therefore easier obtained. Let’s consider the fact that there’s a sudden shift in prospective buyers – most companies take a look at women as product consumers.

Due to these successful marketing strategies, this may even result to women out-drinking men. There is a need to focus public health efforts and attention to women, especially those who are in danger of developing alcohol-use disorders.

Women Now Drink As Much Alcohol As Men, Global Study Finds

Women have caught up with men in the amount of alcohol they drink and are doing increasing amounts of damage to their health as a result, according to a global study that looked at the consumption habits of four million people over a period of over a century. Read more…

Samantha Cooney from Time Magazine says that as females chug down more liquor, it increases their risks for developing health problems related to alcohol consumption. The study’s authors strongly emphasize that public health officers should start doing measures how to address this major concern.

The study explains that alcohol use and health issues in historical times were associated with the male gender. The results of the study indicate that this assumption should now be put into question. Females show the same numbers as men – this explains that there should be efforts to stabilize the effect of substance use and other health related concerns.

Women Are Now Drinking Almost as Much as Men

We’ve finally reached near gender parity — when it comes to alcohol consumption, at least. Read more…

In this case, the best plan of action is to educate women about the risks that they face if this kind of lifestyle continues. One should always know when to draw the line between occasional and habitual drinking.

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from The Nutrition Club

You Can Get Fit in a Quarter Hour

All-out effort is the secret ingredient to making the most of a 15-minute session.

I know a personal trainer who owns a very successful personal training business that trains clients in fifteen minute sessions. Yes, 15:00 of high intensity, all-out, balls-to-the-wall effort. He obtains positive results from these sessions. That approach works if you use the minimal time wisely—minimal exercise prescriptions that target major muscle groups and the cardiovascular system.


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How Plant Protein Differs from Animal Protein

Learn why plant protein may be a great alternative for you.
Plant protein has gained a ton of popularity lately and for good reason. More active people are opting for plant-based diets and are reaping healthier rewards for the intentional dietary shift. Plant protein has also begun to take on a life of its own as more pure, chemical-free formulas hit the market.  

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Wednesday, October 26, 2016

Digestibility, Whey Protein, and Hypertrophy: Finding Balance

Research sounds good but then you have to validate the source's credibility as a consultant to the dairy industry.

According to Dr. Stuart M. Phillips, Professor in Kinesiology at MacMaster University, protein quality plays a big role in determining resistance exercise-induced muscle hypertrophy. In a recent article in Nutrition and Metabolism1, Dr.

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Starting Martial Arts Training: Choosing The Right Arts For Your Body came up with this list to show you which one fits your profile. Let’s check a little bit of their background.

MMA is a combination of techniques from Muay Thai, kickboxing, judo, karate, taekwondo, wrestling, boxing, and jiu-jitsu. If you’re someone who has a short attention span, this may be appropriate for you.  You can practice a different skill set on a daily basis.

Aside from that, the author talks about good disciplines like boxing. This seems like a fast-paced art and it’s the easiest one to learn. Find out more below! 

From Muay Thai To Boxing, Here’s A Primer On Which Martial Art Is Best For You

Here’s what you need to know about the basic disciplines.

Find out which combat discipline is right for you. Here is a quick primer on the basic genres Read more…

Heather Dale from provides us with a good list of must-try combat arts. She says that this is used for combat training. These disciplines all fall into a category: protection from physical harm.

This is what they have in common: the principle to protect one’s self from threat. There are different types: grappling styles, stand-up or striking styles, low-impact styles, weapons-based styles, and MMA (a hybrid sports style). The author suggests 3 disciplines that will guarantee a certain change in your routine! 

Martial Arts Classes to Try: Krav Maga, Tai Chi, and Tae Kwon Do

Now that the weather is finally workout-friendly, you’ve gotten back into your Spring training groove. To keep your momentum from losing any speed, be sure to mix up your workout routine with interesting new classes. Read more…

Coach Kendall Giles from says that people these days are out of sync. They suffer physically, lack a sense of awareness, or can’t fit in within the standards of the universe. Martial arts provide a way for individuals to find a sense of purpose. This may be the answer.

However, how do you find the right skill set to master? Is it right for your profile? Which one is the most recommended for your body type? These questions will be answered in a little while so sit back, relax and read it below:

What Color Is Your Dojo?

Many people today are uncentered in their lives – out of shape, stressed out, and/or lacking a sense of where they fit within the universe. Others are already fit, but want to cross-train in a different modality or want to master a challenging skill set. Read more…

To inspire you, check these amazing Muay Thai moves from GQ:

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from The Nutrition Club

Sneaking Vegetables Into Food: Ways How To Get Past Your Child’s Nose

Parents get concerned when the Centers for Disease Control and Prevention reports that nine out of 10 American kids do not consume enough vegetables and at least six out of 10 aren’t eating fruits. This raises warning signs. Let’s see how sneaking vegetables into food just might work!

Children become really picky when it comes to food. That’s why brings an interesting approach to putting veggies into meals.

Bettina Elias Siegel, author from, explains that parents may want to check out these new and innovative choices from Oh Yes! This is a food company based in Los Angeles and they have a variety of pizzas available for you and your kids!

Basically, the pizza is made with dehydrated veggies. The best part? It’s hidden inside the pie. It’s the perfect way to sneak vegetables past the nose of your picky child! If you’re really having a hard time trying to get the children to eat healthy choices, this may be your solution!

Should the Food Industry Sneak Vegetables Into Food?

Puréed spinach in brownies. “Red velvet” pancakes made from beets. Oatmeal cookies with cauliflower bits. There are hundreds of creative ways to sneak fruits and vegetables past the wrinkled noses of even the pickiest children. Read more…

Author Sandy Skrovan from says that many consumers seek nutritional value from food rather than fortification. You can’t blame individuals for selecting healthier options. Americans are now getting conscious and a lot are already in favour of eating healthy.

Some would even choose healthier food options that the traditional ones, adding fruits and vegetables in their daily meals. Manufacturers noticed this trend already and a lot of new products entered the market claiming to be more convenient and nutritious. This makes it easier for people to get the kind of food that they need every day especially the ones that supply their daily intake.

Vegetables Sneak On To The Plate With Manufacturing Innovations

Mashed cauliflower. Zucchini spirals. Sweet potato rice. New takes on old favorites we’re hearing more about these days. A key driver: desire for health and wellness. Read more…

Kimberly Hibbert from says that parents should understand that not all children may like the taste of vegetables. Kids usually protest because of the taste and parents feel helpless. The author takes us into a deeper understanding on what to do especially in fulfilling the role of a parent.

There should be perception management, consistent education, and reward system. Parents should eat foods to let their children see that it’s really healthy. There is a need to let the children know about the nutrients that you can get from these foods. Reward them with praise when they eat healthy meals.

Sneaking Veggies Into Picky Eaters’ Food

Bolton added that we must accept that not all vegetables taste yummy; however, when a particular vegetable has a slightly bitter taste, it’s advisable to mix it with pleasant-tasting vegetables or other foods. Read more…

It’s a challenge for everyone to eat their greens and fruits but making little changes in your diet every day might help a lot. You don’t have to drastically force yourself or your kids to make a drastic change. Take baby steps – one at a time.

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Stop Banana Extinction: Let’s Check What Science Can Do reports that the banana’s annual production reaches over 100 million metric tons in over 130 countries. The demand is quite overwhelming. However, in as much as we would want to rejoice over that fact, there’s a more pressing issue on hand. It appears that the Cavendish banana is facing a bigger problem.

Fungal diseases are the culprits. We might face a devastating situation if we do not find a solution to these problems. Plant scientists are on the move. They’re trying to develop the genetics of banana varieties as well as pathogens to avoid Cavendish extinction.

Can Science Stop The Looming Banana Extinction?

The familiar bright yellow Cavendish banana is ubiquitous in supermarkets and fruit bowls, but it is in imminent danger. The vast worldwide monoculture of genetically identical plants leaves the Cavendish intensely vulnerable to disease outbreaks. Read more…

Jacqueline Mazur from says that this type of species belong to the group of 47 percent bananas grown worldwide, and 99 percent sold for exportation purposes.

The diseases severely affected the industry before and it was the fungus Fusariumoxysporumf.sp. cubense (Foc) that started it. It infects the root and vascular system of the plan which results to wilting and eventually leads to the death of the plant.

This is the condition known as Fusarium wilt. It’s quite difficult to resolve because this spreads in soil, water and plant material. The fungus is capable of living in the soil for decades. Even fungicides have been ineffective but the good thing is, the Cavendish species is resistant to this strain.

The actual problem now is a new strain of Fusariumoxysporum, or Tropical Race 4 (TR4).

Don’t Go Bananas! Scientists Are Trying To Save Bananas From Extinction

Fungal diseases severely devastated the banana industry at least once in history and the fungus Fusariumoxysporumf.sp. cubense (Foc) is known to infect banana plant root and vascular systems thus inhibiting the plant from transporting water and nutrients, eventually causing the plant to wilt and die. Read more…

Brianna Wippman from says that another type of infection is the Black Sigatoka. It is currently being managed by growers through pruning and fungicide application because if it is not controlled, production may decline by 35-50 percent. On the other hand, TR4 is even a more serious issue and it definitely gives us signs of trouble. It hasn’t reached Latin America and the Caribbean. Scientists can buy some time in replacing the breed. It’s a good thing that researchers were able to determine the genome sequencing of both the fruit and fungi which helps find disease-resistant genes in bananas.

Bananas Could Be Heading for Extinction

Enjoy your smoothies and pancakes while you still can; bananas could soon disappear. According to The Conversation, a disease known as Tropical Race (TR4) is threatening banana crops in the Middle East, Africa and many Southeast Asian countries.Read more…

Hopefully, the scientists will be able to find a definite solution to the problem. We certainly do not want to lose this potassium-rich fruit.

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Brain Folding Slackens With Age: A New Discovery Revealed

Honor Whiteman from says that the crevices and ridges make the organ distinct. A theory says that the folding is linked to evolution. It is a means to condense the cortex and enhance functions. Researchers have discovered how folds occur and its relation to aging.

The scientists found that it loses tension when people get older. Apparently, it is even more obvious for patients with Alzheimer’s. This is critical as it is responsible for functions like consciousness, language, intelligence and memory.

Brain Folding ‘Slackens’ With Age, Study Finds

Theory holds that the folding brain is a result of evolution, a way to condense the cerebral cortex and improve brain cell communication and functioning. Now, researchers have shed light on how folding occurs in the human brain and how it changes with age. Read more… writer Gertie Goddard says that the lack of tension or elasticity is part of the “universal law.” This leads us to those who stand out – especially the ones who already have neurodegenerative diseases like Alzheimer’s. This can possibly help out diagnosis as well as the treatment of the condition.

Lead author Dr. Yujiang Wang says that they saw a parameter that goes down with age. They interpreted it as the change in the elasticity. This study has a good potential for future use because factors like age, gender and disease can be compared.

Brains ‘Slacken’ As They Age

It is amazing to think that if just one half of the cerebral cortex – the wrinkled outer layer of neural brain tissue – was unfolded and laid flat, it would have a surface area one and half times the size of an A4 paper (or 100,000mm-squared to be precise). Read more…

D.C. Demetre from reports that in female subjects, the brains are less slightly folded compared with the male brains. Their ages are the same. Dr. Wang says that for the first time, they have a method of quantifying the folding occurrences in humans.

The author says the study needs more work and investigation but it’s has promising leads in Alzheimer’s. The ones affected by this condition have similar folding which is the same with premature aging of the cortex.

How Brain Cortical Folding Changes As You Age

Throughout the lifespan of healthy individuals, cortical folding changes in the same way in both men and women but in those with Alzheimer’s disease the change in the brain folding was significantly different. Read more…

The study is still fairly new and there might be advances in the next few years. Future investigations may provide the way for new discoveries about the brain.

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from The Nutrition Club

Boxing Should Be Your Next Sport

If you want to improve your fitness and your life, it may be time to step in the ring.

Boxing is one of the world's toughest and most compelling sports. It is also a metaphor for life. When it comes to our common vernacular, boxing is the ultimate activity for conjuring up images and phrases that transcend both sport and life.

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3 Health Hacks From Your Bathroom

Improving your quality of life doesn't happen just in the gym and the kitchen.
Why do you work out? Most people will say they work out to look good, feel well, or perform at a high level; something along those lines. Those answers are just the outer layer of a much simpler answer:
You work out to optimize your life. In some capacity, it will always come back to this answer, no matter how many complex layers cover it. And that's a good thing, because there are only so many things in life that we can actually control. For the most part, our quality of life is one of them.

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Tuesday, October 25, 2016

Music Brings Joy to HIIT Workouts

Music makes HIIT workouts tolerable and enjoyable for participants, according to new research.


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Spice Up Your Halloween With A Pumpkin Workout

Halloween is fast approaching and the candy that comes with the festivity is quite tempting. If you plan on giving in, make sure you have a plan to burn those calories.  Just remember, one fun size Snickers chocolate means you have to do 534 jumping jacks. author Anna Renderer gives us her amazing workout routine. She says it’s good when blasting off calories caused by all the candy and food you’re about to enjoy this holiday. The good thing about this exercise is that you’ll only need one type of equipment. That’s going to be your pumpkin!

So before you make your pumpkin pie, use that pumpkin to tone your legs, sculpt your abs and strengthen your arms. If you’re going to use this workout, check out this set of exercises that would completely help you drop some pounds.

This Pumpkin Workout Is the Best Way to Use Your Jack-o-Lantern

Don’t get weighed down by bags of Halloween candy this year; blast calories and get in the spirit with a fun and festive workout that requires one piece of equipment that you’ll definitely have at home ‘ a pumpkin! Instead of focusing on the chocolate, candy corn, and other spooky confection at your fingertips, celebrate with a workout that will tone your legs, abs, and arms. There’s no need to fear Halloween anymore when you have this workout on your side. Read more…

Nicole Glor from says that before you decorate your garden with jack-o-lanterns, you should try to use your squash to tone your body. This is an exercise designed to target the muscles in your entire body.

These were originally performed using medicine or stability balls but why not use a pumpkin instead? Fun, right? Let’s get to your routine: 20 reps for each exercise. You need to repeat the series thrice. Make sure that the weight of your pumpkin does not exceed 20 pounds.

Power Pumpkin Workout

Here’s a pre-pumpkin carving activity: Before you decorate the jack-o-lanterns, grab that heavy gourd and use it to tone your trouble spots with this full-body workout! My new video, the Slimnastics Stability Ball Workout was the inspiration for these moves, because you typically use a medicine or stability ball to perform them, but if you have a pumpkin laying around anyway (I have my four-year-old to thank for mine!) why not put it to good use? Read more…

Kyle Wood from shares his own version of a Halloween workout. This time though, it’s a Bootcamp style. Kyle is based in Australia and he says the holiday isn’t treater as big as compared with other countries. He wanted to find an interesting way for his clients to enjoy the occasion while working out so he came up with his Halloween Bootcamp Workout.

These exercises would require a pair to work together. It’s best if you already have a buddy and you’re on the same fitness level. You just need one pumpkin per pair and you guys can start with the drills.

Special Halloween Bootcamp Workout

I got this idea from The Bootcamp Girls pumpkin workout. Halloween is a bit of a smaller deal here in Australia but I thought my clients would appreciate a bit of a fun workout anyway. Read more…

You will need one pumpkin between two campers. I told clients they could bring one if they wanted or already had one, if not I had a bunch of Med Balls they could use instead.

You’d want to burn those calories after eating a lot of holiday food, so check this pumpkin exercise from Popsugar Fitness:

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from The Nutrition Club

Recent Study Shows Head Butting Soccer Balls May Affect Brain Performance says that it involved players who were tasked to head the ball for about twenty times. The researchers study found small but relevant changes in the brain performance after football players did the experiment.

To be exact, it was reported to reduce memory function within 24 hours and it lowered the brain’s performance 41% to 67%. One of the authors of the study said that it would be best to avoid the sport before exams and such.

The University of Stirling was the one who conducted the study and it was released in EBioMedicine.

Heading Footballs ‘Affects Memory’

Researchers said they had identified “small but significant changes in brain function” after players headed the ball 20 times. Memory performance was reduced by between 41% and 67% in the 24 hours after routine heading practice. Read more…

Sean Ingle from tackles  the issue concerning the long-term effects of heading a ball.

England 1970 World Cup center, Jeff Astle, died as a result of head trauma. He suffered from early stage dementia which the coroner reports to be the result of heading footballs.

Study finds heading a football has immediate effect on the brain

A brain re-examination discovered that he had Chronic Traumatic Encephalopathy (CTE). This progressive brain disease can only be determined at death. It’s reported to be rampant in the brains of deceased American footballers, boxers and rugby players. Read more… reports that Astle’s daughter encourages further investigation concerning the matter. Now, the study has found some significant results. The experiment involved 19 footballers and they headed a ball for 20 times. A machine specifically designed to simulate pace and power was used to fire the ball. The players were tested before and after the sessions. The frequencies of their test were after 24 hours, 48 hours and two weeks.

What’s really mind-boggling about the results is that their conditions stabilize after 24 hours. It hasn’t been established yet if the effects are temporary or long term.

Research Shows Heading Footballs Affects Brain

Astle’s daughter Dawn has been campaigning for more research into the matter and was told by the Football Association and the Professional Footballers’ Association in late 2014 that they were talking to FIFA. Read more…

It may be risky for children to be exposed to this sport but hopefully, further results would indicate a good outcome. In the meantime, it may be safe to exercise caution and awareness about the sport.

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Brain Changes In Youth Football: Sudden Changes In The Young Athletes

It looks like a new study claims that brain changes in youth football was exhibited by the kids who took part in the research. Find out about the results! reports that most studies focus on the older generation of footballers. Now, a recent study concerning the effects of the sport to young footballers, show crucial results. Participating in just one season can affect the brain immensely. Changes in the brain happen even without a formal diagnosis for a concussion.

The basis of most investigators is the concussion but there’s no apparent examination concerning the hundreds of head impacts that happen in a game. This study changes that entire thought.

Children At Risk Of Brain Changes After 1 Season Of Youth Football

While studies focusing on retired professional football players and those who reached collegiate level of play have reported on the damaging effects the sport can have on the brain, new research focusing on children has found that playing just a single season of youth football can put them at risk for measurable brain changes – even if they never received a clinical diagnosis of a concussion. Read more… says that the study concludes: the more a child experiences head impact, the greater the changes that happen in their brain tissue. This includes even the young athletes who were not diagnosed with concussion.

The initial results do not confirm whether or not the effects are permanent or disease-causing. This results to parents questioning the safety of the sport.

Is Football Safe for Kids? New Study Finds Brain Changes

The more head blows a child sustained, the more changes were seen in their brain tissue, according to the study released Monday. The effect was seen even in young players who did not have a concussion. Read more…

Honor Whiteman from reports that the young players who had the most exposure to head impact shows the greater changes in the white matter of their brains.

More than 30 million children and adolescents in the United States are actively participating in any form of sports.

It’s sure to benefit the entire family and of course, your health. However there might be risks that cannot be ignored. For example, injuries relating to contact sports like basketball and football. The serious ones are those related to head injuries.

Youth Football Players Show Brain Changes After Just One Season

When it comes to head impact in youth football, it is not just concussion that affects the brain. In a new study, researchers identified white matter changes in the brains of children after just a single season of playing football, even in the absence of a concussion diagnosis. Read more…

The study is fairly new and it’s too early to tell. However, as parents, you can never be too sure. You can never go wrong about stressing the importance of safety and caution to your kids. 

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