Feeding your body certain foods may help keep your immune system strong. If you’re looking for ways to prevent winter colds and the flu, your first step should be a visit to your local grocery store. Plan your meals to include these 8 powerful immune system boosters. Citrus fruits Most people turn to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections. Popular citrus fruits include: Grapefruit Oranges Tangerines Lemons Because your body doesn’t ..read more

It’s not that simple, because of this little thing called “life.” The fact of the matter is that for most of us, the time we choose to work out corresponds with the time we have available. But perhaps we can give you a compelling reason—in fact, five great reasons—to wake up a little earlier to hit the gym rather than save it for later in your day. Withhold judgment about how you’re not a morning person until you fully absorb all the advantages of morning training.Less Chance of Cancelling How many times have you planned working out after work but have cancelled your workout because something ..read more

Weight training involves creating muscle damage and inflammation. The muscles react by repairing the damage and triggering muscle hypertrophy, which reduces stress in the future. However, excessive damage and inflammation prevent training gains and can lead to long term metabolic problems and disease. A Brazilian study showed decreases in makers of inflammation and muscle damage in rats subjected to chronic low levels of exercise and caffeine. When weight training, balance stress and recovery to achieve the greatest gains. Taking caffeine before workout might help protect muscles against exces ..read more

ESSENTIAL SUPPLEMENTS FOR WORKOUT   GLUTAMINE: Glutamine is the most common amino acid which is the primary transporter of nitrogen into your muscle cells. It helps restore glycogen which restores energy. Intense Training depletes the glutamine stores in the body which decreases strength, stamina and recovery. Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism, cell volumizing, and anti-catabolism. It prevents the breakdown of your muscles. L-Glutamine supplementation is important, not necessarily to gain more muscle, but ..read more

What you eat post your workout is important, surely. But what is as critical is “when” do you eat it after you are done with the exercise session. Here is why “timing” and “composition of food”, both act as a catalyst to your achievements and goals. During an intense workout session, our muscle tissues are damaged and body fuels are used. Therefore, the repairing and rebuilding of muscles, refueling the exhausted sources requires optimum post workout nutrition. Nevertheless, this process ultimately results in leaner and fitter us. Regardless of your goal, i.e. weight loss or weight gain or any ..read more

I’d love to get started… BUT… I’m just waiting for the perfect time… Many of us wait for the “perfect time” to get started with our health, fitness and nutrition. This “all-in or nothing” thinking hardly gets us “all”. It usually gets as “nothing”. We complain about our busy work schedule, family commitments, home labour, time, right gym, shoes, gym wear etc etc and the list of excuses goes on. Tomorrow, next week..becomes Never! There is no perfect time. There never will be. The moment you decide to leave all your imperfections aside and just hit the gym and try to get your nutrition right ..read more

  From weekend warriors to Ironman finishers, performance is directly tied to diet.  If you want to train at the peak of your ability and recover quickly, you must be intentional about what you eat, taking care to feed your body what it needs.  Trying to work out with a body that is starving for essential nutrients will end only in frustration; and frustration eats your momentum and resolve with a voracious appetite. Make the most of every minute you work out by fueling your body sensibly.  Let’s look at the basics. Nutrition 101:  The Foundation The big three nutrien ..read more

We’re all trying not to go over our allotted calorie amounts for the week, but how many of us are having trouble eating enough calories? It may not seem like a big deal to consume a hundred or so fewer calories than you’re supposed to each day, but that’s a dangerous — and incorrect — assumption.  It is absolutely 100 percent essential to eat enough calories! If you don’t, it will destroy your metabolism. It’s like telling your body that you’re starving. If your body thinks it’s starving, your metabolism will shut down. Not eating enough calories will also force the body to cann ..read more

  Are you in love with your love handles? I don’t think so. Spot training is a common fitness that was busted years ago, especially when referring to abdominal muscles. Abs are made in the kitchen, and people often have trouble developing a six-pack due to unhealthy eating habits and a lack of cardiovascular exercise. You can, however, train certain muscle groups while focusing on your nutrition and cardiovascular exercise routine. When you combine all three, the end result is often toned muscles. Despite the name, no one actually loves their love handles. Thankfully, once you know ..read more

Thinking about taking a class — from hot yoga to hot Pilates — in a sauna-like studio? Before you sign up to work out in a 105-degree room, find out what you need to know about this popular trend. The Truth: Working out in hot temperatures does not help you burn more calories or detox your body. There is always some fitness craze that everyone feels like they HAVE to try, and lately it seems like the focus is more and more on “hot” workouts. Believe me, I’ll try anything that seems like a good way to burn more calories faster, but this just isn’t the ticket. These hot workouts may seem l ..read more