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How-To Boost Your Mood and Reduce Depression

Keeping your good mood is essential to maintaining your healthy lifestyle, and your overall health. As a leading cause of disability worldwide, loss of a good mood and depression affects an estimated 350 million people and is a major contributor to the burden of disease. If you are one of the many people who struggles with maintain your good mood, here are a few strategies that can help you stay happy. Exercise: Getting your heart rate up for even 15 minutes a day, can help increase the production of mood boosting chemicals in the brain including norepinephrine and serotonin. Not only that, but getting regular exercise also usually requires that you get outside, get up and get moving! Which can also make you feel good. Mind Body Practices: Mediation, breathing techniques and exercises like yoga or tai chi help to create a sense of mindfulness that may serve as a type of cognitive therapy, or behavioral therapy for a good mood. You won’t just feel better while doing a meditation, or yoga as the benefits of these practices extend beyond the practice into daily life to help reduce stress, hostility and anxiety and improve energy for a better sense of wellbeing, and a good mood. Try a Dietary Supplement: Certain nutrients have been shown to help reduce the common symptoms of depression including mood swings, irritability, difficulty concentrating, fatigue and feelings of hopelessness. Fish oil supplements may be particularly helpful as they contain large amounts of omega-3 essential fatty acids Read More »

3 Ultimate Leg Workouts

Legs you can show off at the beach or pool are a must-have for Springtime weather. Try these simple 30-45 minute workouts guaranteed to get your leg muscles looking toned and ready to go for summer! It’s important to schedule two days of concentrating on leg workouts. Like most workouts, it’s important to vary the volume and intensity of the workout in order to maximize muscle growth. Leg Work Out #1 (30-45 minutes at the gym) Tri-Set Lunges: 5 sets of 10 reps (on each leg) with no rest between the reps and 30 seconds of rest between each set Squats: 5 sets of 10 reps with 1 minute of rest between each set Leg Curls: There are a few machines at the gym that help you do this. Try doing 5 sets of 15 reps with no rest between the reps, and a minute of rest between each set After the tri-set move on to six sets of standing calf raises with a weight that you can do at least 20 reps with. There is a machine at the gym that is meant for this. Leg Work Out #2 (30-45 minutes at home) Giant-Set Lunges: 5 sets of 10 reps (on each leg) with no rest between reps Dumbbell Squats: 5 sets of 10 reps with 1 minute of rest between each set Stiff Legged Dead-Lifts: 5 sets of 15 reps with no rest between each rep. One-Legged Dumbbell Standing Calf Raises. Do this by grasping a dumbbell in 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 »

Workout Playlist: 50 Songs That Get You Moving!
Posted By on February 3rd, 2014 in Vitaminfix Think - Issue 73

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 »

3 Workouts for Better Results in 2014
Woman doing shoulder press exercise with a weight bar inside a gym

Workouts can get boring, and doing the same one’s ultimately drag you into a plateau and even worse, can cause you to quit. So for 2014 we wanted you to know about the hottest fitness classes out there so that you never get bored, stop progressing or are tempted to give up. Here are some of the hottest workouts out there. And if you haven’t heard of them yet, here’s a good reason to add them to your resolution list, or three. #3 Workout for 2014 – HIIT & Tabata Workouts: High Intensity Interval Training, and Tabata workouts are all the rage lately. And that’s because they deliver big results, in a small amount of time. Not only that but they tend to be fun to do also since rest is worked in in these routines more than the actual exercise. And the great thing about HIIT (High Intensity Interval Training) is that you can apply the idea to any exercise, or fitness regimen. Here’s an example of a HIIT Burpee workout: Start standing, then crouch to a low squat position with the hands on the floor. Then kick feet back to a plank, then down into the bottom of a push-up. Push off the ground and quickly return to the squat position. Then jump up as high as you can before squatting down again and jumping back into the next push-up. #2 Workout for 2014 – Dance Cardio: There are tons of dace group fitness classes to choose from. Whether Read More »

Motivation Monday: How to Support Your Support System
Posted By on January 27th, 2014 in Vitaminfix Think - Issue 72

Motivation is an important part of reaching your weight loss, fitness and lifestyle goals. And when you think of motivation things that come to mind may only deal with yourself but your support system also needs you to motivate them, just as much as you need them! So how can you give back to your current workout buddies, healthy dieting friends, and other people in your life that work with you to help you achieve your goals? Here are a few tips to help you be a valuable member of your support system for yourself and everyone else in it. Self Motivation Staying motivated can become difficult when you are constantly bombarded by images in the media that encourage lifestyle habits that don’t align with your current goals. But you can keep yourself focused by surrounding yourself with your own vision of what success is. Visual Inspiration is a great way to counteract media messages of what your body type should be, what you should eat, and how you should behave. Choose a professional athlete, model or fitness trainer that inspires you. Find about their successes, failures and motivation to get better acquainted with what it takes to get where you want to be. Go ahead and take quotes from that person, images and other items that inspire you and place them in your work space, living areas and other places to stay on track, and properly motivated. Setting Small Goals is a vital part of lasting success. Set short-term, Read More »

How to Use At-Home Workout Equipment to Skip the Gym
Posted By on January 27th, 2014 in Vitaminfix Think - Issue 72
workout equiptment - foam-roller

At-home gym equipment is an easy way to skip a gym workout. Sometimes going to the gym seems like the worst idea ever, and we all have those days! But you can still get a full body workout right in the comfort of your living room. It’s a great option for days that the journey to the gym sound more exhausting than the workout. Here are a few easy-to-do exercises, that work your whole body with just a few pieces of equipment. Foam Roller Butterfly Lift: Lie on your back with the outer edges of your feet on the roller. Put your soles together and bend your knees into the butterfly position. Press your feet into the roller and lift your hips to the ceiling. Hold for 5-10 seconds and then lower back to the start position. Repeat 10-12 times. Shell Curl: With your hands shoulder-width apart on the floor and a roller below your knees, keep your back flat and abs tight. Raise your hips and pull your knees toward your chest. Hold and then return to starting position. Repeat 10-12 times. Rolling Lunge: While in the lunge position, place your back foot on top of the roller and keep your leg straight. Bend your front leg at the knee and lower, while moving the foam roller up to your shin. Repeat 10-12 times. Exercise Ball Backside Boost: In the push up position with shins on top of the ball lift one leg up and hold for 3 seconds. Read More »

4 Running Tips for an Injury-Free Workout
Posted By on January 27th, 2014 in Vitaminfix Think - Issue 72

Running injury is common, and as you set out in cold and inclement weather this winter season, safeguard yourself so you don’t end up in rehab.  Injuries associated with running includes runner’s knee, IT-Band Syndrome, calf strain, plantar fasciitis, shin splints and stress fractures. But you can reduce your risk of experiencing any of these painful conditions by taking protective measures. Here are a few tips so you can spend more time running on the trail, treadmill, or pavement and less time in recovery. 1. Don’t Push It. It’s important to always listen to your body. You know when you are doing too much. So when you get signals from your body that you are pushing yourself too hard – listen! Your body needs time to adjust to changes in weather, speed and mileage so you’ll need to allow enough recovery time to handle the varying demands of your routine, and avoid injury. 2. Get Great Gear. A good pair of running shoes, a sturdy sports bra, comfortable shorts, a BPA-free water bottle, and protective gear… it’s all so important. Not just to your performance but to your safety and progress. Pick up durable equipment for your running workouts and know when to put them to rest. A good pair of running shoes will only really last for about 300 miles, and when you are able to see that the midsole is getting compromised and is compressed it’s time for a new pair. Grab gear that you love, so that Read More »

4 Running Tips for Winter Workouts
Posted By on January 27th, 2014 in Vitaminfix Think - Issue 72

Running workouts can be difficult when it’s cold outside during the winter months. It’s important that runners stay on their game even when the weather isn’t agreeing with a quick run outside. But if you’re going to continue your regimen outside when it’s super cold, it’s important to remember these details. 1. Stay Visible. Wear bright clothing and have something that’s reflective. You could wear a reflective vest, or just have some sort of detail on your clothing that’s reflective. Also bring a head lamp to make sure that cars, and other people, can see you, especially if you’re running while it’s snowing. Running with someone will also make you stand out more 2. Safety Over Speed. Running in the winter means you’re probably not going to be running at your normal speed.  Take it slow and be mindful of icy patches. Falling and hurting yourself because you were running at a faster speed won’t be worth it when spring and summer come along. Instead, work on your endurance this winter—run at a slower pace, but over a longer distance 3. Stay Warm. If you’re going to run outside this winter, dress right! It’s important to cover all the major extremities, like your nose, fingers and ears. Wear gloves, wear a hat, or try balaclavas (Balaclavas go over your whole head, and have holes for your eyes and nose; similar to what you may wear skiing or snowboarding). For the rest of your body, wear some wool, especially on your feet. Read More »

Muscle Building & Cardio: How to Get the Best Results
Posted By on January 20th, 2014 in Vitaminfix Think – Issue 71

Muscle building and cardio go hand in hand. But as you may have guessed doing long cardio workouts may reduce your overall body composition in a way that reduces overall mass. If your goal is to build muscle overdoing the cardio may actually inhibit your body’s to build the muscle mass you work so hard for. Building Muscle Mass If you want to gain muscle, doing cardio for extended periods of time may hinder your results. Studies have shown that doing weight training followed by 30 minutes of cardio may impede the body’s ability to build muscle. This is because cardio is a fat burning exercise, when completed at a moderate pace for a long duration cardiovascular exercise raises the heart rate which ultimately increases your metabolism, even when at rest. When the heart rate increases, your body goes into fat burning mode, not muscle gaining even when both weight training and cardio are done together. The key to muscle building is to do weight training exercises while also incorporating short interval, high intensity cardio routines into your workout. How to Get There Short interval, high intensity cardio has been shown to burn more fat, but can also help maintain muscle size increases. To achieve your muscle building goals and get the most out of your workout, spend only about 20 minutes on high intensity cardio and the rest on resistance, or weight training. A moderate workout that includes slow running for a long period of time may damage overall Read More »