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45 Ways to Make a Lifestyle Change
Posted By on February 24th, 2014 in Vitaminfix Think – Issue 76
healthy-lifestyle

A healthy lifestyle isn’t something that just happens over night. But if you are ready to make a big change in your life towards a healthier lifestyle, you’ll need to remember that making a change really just means reaching one small goal at a time. So here are 45 small changes you can make. Turn it into a checklist, and soon you’ll be well on your way to the ultimate healthy lifestyle you desire. 1. Get to sleep on time, every night. Turn all the lights off, all your devices off and just tune out to get quality Zzzzzzz’s. 2. Buy local, and/or organic. 3. Try a mind/body workout. 4. Make someone laugh, every day. 5. Start a daily meditation practice. 6. Exercise at least 15 minutes every day. 7. Practice breathing techniques. 8. Eat fruits and vegetables every day. 9. Cut out one processed food from your diet. 10. Take a nature walk. 11. Kick your shoes off. 12. Keep negative people out of your life. 13. Keep a journal of the best thing that happened, each day. 14. Address emotional issues before they become unhealthy habits, like overeating or not exercising. 15. Stop eating when you feel full. 16. Cut down on the refined sugar. 17. Cut out one carbohydrate-dense meal a week. 18. Drink enough water every day to turn your urine clear. 19. Smile at a stranger when you feel bad. 20. Clean up after yourself no matter where you are. 21. Sit up straight. 22. Read More »

4 Fitness Trends of 2014
Crossfit woman boxing with red punching bag

Fitness regimens can get boring day after day, as you force one foot in front of the other on the treadmill searching for something on the monitor to keep your mind from wandering between the pain in your legs, to tomorrows to-do list. So here are the top 4 fitness trends of 2014 you can use to switch things up. 1. Online Workouts: Can’t drag yourself through another gym workout? Try a group fitness class… online! You won’t even have to leave the comfort of your own home to try out dance workouts, kickboxing, cycling, Pilates, bodyweight workouts, cardio yoga and so much more. 2. Yoga as Cross Training: With all of the high intensity workouts out there like Tabata training, CrossFit, and kick boxing, yoga offers a combination of benefits that help improve performance and speed the recovery period. As a cross training exercise, yoga provides tons of benefits that go beyond flexibility, including stress relief, detoxification and a reduction in the risk of injury during intense workouts. Make it a part of your routine and use some of the specific forms of yoga to meet your needs. 3. Fitness Trackers: Uncomfortable chest straps and jiggling pedometers are sooo last year! Try a wearable fitness device you can strap around your wrist for comfort and innovative tracking that synchs with your mobile device. With more features that your average fitness monitors, these new tracking devices allow you to verify workouts, compare statistics, chart performance patterns and improve your results. Read More »

3 Yoga Poses That Fight Fatigue
yoga energy

Yoga is an aerobic exercise that offers an alternative to high-intensity workouts without all the sweat, and post-workout fatigue.  If you are like many people, you simply don’t have the energy to do a workout like that at the end of the day. Yoga is a mind body exercise that works as an alternative to other aerobic exercises, for an energy boost that lasts till bedtime. Here are three poses you can do, even as a beginner to increase energy levels and fight fatigue. Yoga Pose #1 –  Camel Pose – Ustrasana Camel pose is essentially a modified backbend that stretches the entire front of the body. Performed on the knees, this energizing yoga posture is easy to do, even for beginners. As it opens the heart, the gentle stretch of the camel pose allows you to reach back towards your heels allowing the breath to invigorate your entire body. This pose is especially helpful for reducing neck and back pain caused by sedentary lifestyles. Yoga Pose #2 – Chair Pose – Utkatasana A powerful pose performed standing with feet apart and bending down as if sitting in a chair, and arms raised up over the ears, this pose creates a bolt of energy in the body that you can feel through the muscles of the legs, and spine. Often used as a transitional yoga pose, Utkatasana can be practiced on its own to boost strength and stamina. Yoga Pose #3 – Bridge Pose – Setu Bandha Sarvangasana This beginning backbend Read More »

5 Muscle Building Cardio Workouts:Your Weight Loss Secret
Posted By on February 17th, 2014 in Vitaminfix Think - Issue 75
workout-weight loss

Workouts that help you achieve your weight loss cannot be achieved by simply targeting certain areas. An overall body fat loss must be achieved to lose fat in any trouble areas, so if you’re looking for a way to slim down belly fat, thighs or other hard to reach zones, adding light weights to simple cardio routines can help maximize your results. Here’s how adding light weights to your regimen can turn cardio workouts into a full body fat burning routine. 1. Medicine Ball Workout: This piece of equipment can be found at your local gym and makes it easy to turn just about any exercise into a muscle building cardio workout. Add the medicine ball to regular crunches, side crunches, lunges, squats, burpees, push-ups and more! Here is an example of how to add a medicine ball to a regular movement to boost fat burning potential. 2. Standing Medicine Ball Slam Workout: Standing with your feet shoulder width apart, hold the medicine ball and engage abdominal muscles as you swing the ball over your head, preparing for the slam. Then throw the medicine ball onto the floor, lowering your body down into a squat. Try to catch the ball when it bounces upward, and return back to the starting position. 3. Kettlebell Workout: These weights are easy to hold, so they’re great for incorporating into a variety of cardiovascular exercises. Add kettlebells to your cardio routine by including them in a clean & press, burpees, arm swings, mountain climbers, Read More »

Valentine’s Day: A Gentlemen’s Guide
Posted By on February 10th, 2014 in Vitaminfix Think - Issue 74
valentines day gentleman

Valentine’s day is almost here, again! And guys if you are wondering what you should do to celebrate this year, try to be a gentleman. Here are a few of the top supplements, and romantic products to help warm things up a bit, and maybe even spark something more. Top Valentine’s Day must-haves for gentlemen: Maca: Derived from a root herb, maca also comes in powdered form and adds easily to baked goods. Slip this sup into a sensual smoothie to heat things up. Used by ancient Aztec warriors to boot energy, stamina and libido, maca is effective for both men and women and also contain large amounts of amino acids, B vitamins, minerals and enzymes for a feeling of virility and vitality. L-Dopa: Also known as mucuna pruriens, this testosterone booster also improves mood. If you’re looking for a way to get through Valentine’s Day, dinner and stay in the mood with increased sexual capacity though the evening, L-dopa might just do the trick. L-dopa is a precursor to feel-good brain chemicals including dopamine to help keep a healthy libido all through the day, and night. Ginseng: This well-known adaptogen is known to boost natural energy levels, stamina and reduce stress. Used in China as a tonic, a cup of ginseng tea may also boost testosterone production, moot, stamina and strength. Ginko: Another remedy used in traditionally Chinese herbal medicine, this libido booster helps to increase blood flow to brain, and other important body organs. Gingko also aids in the production Read More »

15-Minute Kettlebell HITT Workout Routine
Posted By on February 10th, 2014 in Vitaminfix Think - Issue 74
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Kettlebell workouts using a High Intensity Interval Training technique, (HIIT) can help to jumpstart weight loss efforts and all in just a short 15-minute workout. Here is a short training routine you can do with just your body, and a set of light kettlebells. Dip and Kick Words abdominals, butt, hip flexors and legs Stand with feet shoulder-width apart, holding kettlebell in left hand; bend left elbow out to side so that left hand is in front of shoulder and ball of kettlebell rests on back of left forearm. Extend right arm out to side at shoulder level, palm down. Lower into a squat, then stand up and kick left leg forward to hip level. Return to squat; continue for 30 seconds. Switch sides (holding kettlebell with right hand and kicking with right leg) and repeat for another 30 seconds. Kettlebell Lunge Works abdominals, arms and legs Stand with feet hip-width apart, holding handle of kettlebell in left hand, arms by sides. Lunge forward with right leg, bending both knees 90 degrees, and pass kettlebell under right thigh to grab handle with right hand. Pushing off right heel, return to start position. Repeat, lunging forward with left leg and passing kettlebell under thigh to left hand. Continue, alternating sides, for 1 minute. Booty Burner Works abdominals, but and chest Lie faceup on floor with knees bent and heels on floor; grasp a kettlebell in each hand by the handle, arms by sides. Bend elbows to bring kettlebells by sides of Read More »

21 Valentine’s Day Quotes You Can Use
Posted By on February 10th, 2014 in Vitaminfix Think - Issue 74
valentines day quote

Valentine’s Day offers the opportunity to share your loving feelings with a special someone. But sometimes the words are hard to find. Here are 21 quotes that you can use this year to express love, affection and other feelings that sometimes your own words just don’t do justice. “No matter what has happened. No matter what you’ve done. No matter what you will do. I will always love you. I swear it.” –Defiance by C.J. Redwine “And in her smile I see something more beautiful than the stars.” –Across the Universe by Beth Revis “I love you the way a drowning man loves air. And it would destroy me to have you just a little.” –The Crown of Embers by Rae Carson “I never loved you any more than I do, right this second. And I’ll never love you any less than I do, right this second.” –Beautiful Creatures by Kami Garcia, Margaret Stohl “I am catastrophically in love with you.” –Clockwork Princess by Cassandra Clare “I love you. Remember. They cannot take it” –Delirium by Lauren Oliver “There is never a time or place for true love. It happens accidentally, in a heartbeat, in a single flashing, throbbing moment.” –The Truth About Forever by Sarah Dessen “The minute I heard my first love story, I started looking for you, not knowing, how blind that was. Lovers don’t finally meet somewhere. They’re in each other all along.” -The Essential Rumi “I love you, not only for what you are, but for what I am when I am with you. I love Read More »

3 Chocolate Cake Recipes You Can Make for Valentine’s Day
Posted By on February 3rd, 2014 in Vitaminfix Think - Issue 73
chocolate-cake

Chocolate is a great way to satisfy your sweet tooth without damaging your overall health. Cocoa contains healthful antioxidants and also boosts the production of important brain chemicals involved in maintaining your good mood. So as one of the sweetest of holidays approaches, get your apron on and try some of these decedent chocolate cakes out. You can always make another one for your Valentine. 1. Zucchini Chocolate Orange Cake This cake is Mexican in origin and is loaded with nutrients. Full of zucchini, it also has a delicious glaze on top, and satisfies chocolate, and veggie cravings. Soooo good! Ingredients: For the Cake 2 1/2 cups all-purpose flour 1/2 cup unsweetened cocoa powder 2 1/2 teaspoons baking powder 1 1/2 teaspoons baking soda 1 teaspoon salt 1 teaspoon ground cinnamon 3/4 cup butter 2 cups white sugar 3 eggs, beaten 2 teaspoons vanilla extract 1/2 cup milk 3 cups grated zucchini 1 tablespoon orange zest 1 cup chopped walnuts For the Glaze: 1 1/4 cups confectioners sugar 1/4 cup orange juice 1 teaspoon vanilla extract Directions: The Cake: Preheat oven to 350 degrees F. Grease and flour Bundt pan. In a medium bowl, sift flour, cocoa, baking powder, baking soda, salt and cinnamon. Set aside. In a large bowl, cream butter and sugar until fluffy. Add eggs, 1 teaspoon vanilla and milk to the butter mixture. Stir in dry ingredients and mix until well blended. Fold in zucchini, orange zest and nuts. Pour into a greased and floured Bundt Read More »

Workout Playlist: 50 Songs That Get You Moving!
Posted By on February 3rd, 2014 in Vitaminfix Think - Issue 73
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Workout today! Why not? You’ve got the tunes to get you amped up so you can power through. Here are 50 of the top workout tracks to add to your mobile device. Take ‘em anywhere to keep your heart rate up, your feet moving and your mind off the burn. You really can push yourself harder, you just can’t listen to all of those voices in your head that tell you you can’t. So crank up the music, and go hard! Showtek – Booyah – Original Mix Steve Aoki – Boneless Sub Focus – Turn Back Time Avicii – Dear Boy – Radio Edit BlasterJaxx – Fifteen – Hardwell Edit Kryder – Aphrodite Avicii – You Make Me Armin van Buuren – This Is What It Feels Like – W&W Radio Edit Tiësto – Red Lights Zedd – Clarity – Tiesto Remix David Guetta – Sunshine Swedish House Mafia – Don’t You Worry Child (Promise Land Remix) [feat. John Martin] Zedd – Stay The Night – Featuring Hayley Williams Of Paramore Ellie Goulding – Burn – Tiësto’s Club Life Remix Dizzee Rascal – Bonkers – Radio Edit MiMS – Move (If You Wanna) The Monster -– Eminem Timber -– Pitbull Work B**ch -– Britney Spears Wake Me Up -– Avicii Leaving You –- Various Artists Roar -– Katy Perry Can’t Hold Us -– Macklemore & Ryan Lewis ‘Till I Collapse –- Eminem Blurred Lines -– Robin Thicke John Doe -– B.o.B. (feat. Priscilla) Fatboy Slim – Right Here, Right Now Read More »

4 Muscles You Never Knew Existed and How to Work Them
muscle-groups

Muscle building workouts feel good, add mass and burn calories even when your body is at rest, but working the same muscle groups only leaves your body at a plateau.  With approximately 700 skeletal muscles in the human body, it’s no wonder we neglect some of them during a workout. There are the common ones, like the glutes, abdominals, quads, biceps, and triceps, but what about muscles like the brachialis, or the popliteus muscles? These muscles are generally smaller and are ones we frequently work, but just don’t know that we’re doing it. Some of these muscles are beneath the more common ones, so next time you’re at the gym try working these muscles to improve strength and stability. 1. The Muscle: Brachialis Where it is: Upper arm, deep into the biceps. What it does: Flexes the elbow, and makes the bicep look bigger during a curl because it’s the primary muscle moving. How to work it: Preacher curl—sit on a preacher bench placing back of arms on pad. Grasp the barbell and curl up with an underhand grip with hands shoulder width apart. 2. The Muscle: Sternocleidomastoid Where it is: Parallel to the trapezius in the neck, and connects at the clavicle. What it does: Helps in turning your head sideways. How to work it: Kneel on all fours, placing head on mat between hands. Rise and straighten knees. Roll back onto forehead until nose touches mat, and then roll forward onto top of head until chin touches upper Read More »