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Shoulder Sculpting Workouts That Bring Sexy Back
Posted By on January 13th, 2014 in Vitaminfix Think – Issue 70
shoulder workout women

Shoulder muscles that are lean and toned help develop a sexy body shape that makes strappy dresses pop, and turns others in the gym green with envy. Even if other areas aren’t as tight or lean, strong and sexy shoulders make the body look more sculpted and leaner overall. As the winter months continue, it can be difficult to keep up a workout routine. But by building up shoulder and arm muscles you can maintain a wider body appearance that makes the waist look smaller. So this winter, focus on shoulders and arms! Here are some easy at-home exercises you can do on nights you want to skip the cold and the trip to the gym. Grab some dumbbells and resistance ropes and spend just a few minutes on building those sexy, sculpted shoulders! Alternating Dumbbell Press: Sitting on a backless chair, lift the weights so the elbows are at the same height as the shoulders. Lift one arm up straight, but don’t lock your arm, hold for 3-5 seconds, and lower to starting position. Do 12-15 reps 3 times during the workout. Straight Arm Side Raise: While standing with dumbbells at your side, slowly raise the weights up until your arms are horizontal, and in line with one another. Hold for 3 seconds, and then lower. Do 12-15 reps 3 times during the shoulder workout. Squats with Shoulder Press: Stand with feet shoulder-width apart and dumbbells at your side. Squat down and bring dumbbells toward your shoulders. As you stand up Read More »

5 Metabolism Tricks That Boost Your Calorie Burn

Metabolism is the rate at which your body burns calories. And If you’re stuck with a slow one, you may have trouble losing weight. However, it doesn’t have to stay that way. There are a few ways you can kick your metabolism in to high gear to maximize your weight loss efforts. Here are a few tips to help get your metabolism out of low gear. 1. Strength Training Workouts: Metabolism that’s stuck in slow-mo doesn’t have to stay that way. Research has shown that you can trick your body into faster calorie burn if you keep hitting the gym. By doing a weight training exercise just a few times a week you can reverse about 50% of the metabolism slow down associated with aging. Professors at the University of Alabama at Birmingham encourage people to take control of their metabolism by making strength training workouts a part of their weekly workouts. 2. High Intensity Interval Training, HIIT: Go hard the next time you workout. It pays off! By doing your run, swim or walk in intervals that include high intensity portions combined with short rest periods you can increase the amount of oxygen your body uses making your cells into energy powerhouses. This makes each little cell more efficiently burn calories when you are working out, and when your body is at rest. You may find that these types of workouts are also easier to get through as you get rest periods that allow you to restore energy levels Read More »

Workout Basics: Anaerobic vs. Aerobic
Posted By on January 13th, 2014 in Vitaminfix Think – Issue 70

Workouts are all different and to make the most of your exercises, doing a combination of anaerobic and aerobic workouts can help you to reach your ultimate fitness goals. But what’s the difference? Anaerobic workouts don’t require extra oxygen to create energy, while aerobic exercise does require extra oxygen. Both have great benefits, and doing both in a workout regiment will get you the best possible results. Here is a little bit more information about these kinds of exercises so you can tailor your workout regiment for maximum benefits. What is Aerobic Exercise? Aerobic refers to needing more oxygen, and when the body needs more oxygen it means it’s working harder. Aerobic workouts increase your heart rate and thus your blood flow, and ultimately more oxygen is able to reach the muscles. When this happens the muscles are able to clean out the bad stuff, like a build up of lactic acid or carbon dioxide and replace it with oxygen. This also helps increase the body’s immune system by getting rid of toxins. Any type of workout that increases the heart rate is an example of aerobic exercise. This is generally the cardio portion of a workout—swimming, biking, running, hiking and walking. By doing any sort of heart-pumping exercise, blood is pumped more effectively and efficiently throughout the body, ultimately making the heart stronger. Cardiovascular exercise is also the best way to lose weight and stay healthy. Not only does aerobic exercise make the heart stronger, but it also helps Read More »

4 Dip Recipes That Dazzle Your Tastebuds

Dips are a great way to make a healthy snack on-the-go, and cut out sugary sauces that just add calories to your healthy diet. Try these 4 dips and dressings and share the recipes with your friends. They are simply dazzling! Dip Recipe #1. Baba Ganoush This delicious dip includes ingredients that are just plain good for you. Decedent and creamy, you can serve this traditionally with a side of warm pita bread, or use it to beef up sandwiches and wraps. Ingredients: 3 aubergines 1 tbsp tahini paste 1 tbsp fresh lemon juice 2 garlic cloves, pressed 1 tbsp olive oil pomegranate seeds Directions: Preheat the oven to 180°C. Prick each aubergine with a fork all over. Scorch aubergines over a grill or a hot flame (it can be done on a griddle pan, gas stove or on a top shelf of an oven). The skin needs to be charred to give the dish its distinctive flavour. If you prefer it less smoky you can skip this step. Place scorched aubergines on a baking sheet and bake in the oven until soft, usually 10 – 15 minutes, depending on the size. Remove from the oven, allow to cool then cut in half lengthwise and scoop the flesh with a spoon. Place the flesh, tahini paste, garlic cloves, olive oil and lemon juice in a food processor, season to taste with a pinch of salt and blitz until smooth. Serve decorated with pomegranate seeds accompanied by a flat bread. Dressing Read More »

Top 4 Travel Destinations for 2014
Posted By on January 13th, 2014 in Vitaminfix Think – Issue 70

Travel is an important part of your overall health, as it helps to break habits and change up a regular routine. But you don’t have to think small. Go big in 2014 and set your sights on these fantastic travel destinations. This year, save up your vacation days and hit some of these top four spots for travel. 1. Cape Town, South Africa Travel here if you want to develop your meditation techniques in the place where Nelson Mandela found inspiration. In a speech, Mandela once said, “To us on Robben Island, Table Mountain was a beacon of hope. It represented the mainland to which we knew we would one day return.” Visit Robben Island prison, and the fist place Mandela made his home as a free man. The country has since transformed and offers fashion shows, architecture open houses, sustainable farms, galleries and performance spaces and welcomes the public to art studios for an annual visual arts spectacular making Cape Town a cultural destination. 2. North Coast, California Just over a hundred miles north of San Francisco sit the bluffs of the Mendocino Coast. Travel here and observe marine life and view humpback whales as they pass, sea lions, and watch the foamy waves ebb and flow here. With over 1,300 acres of hiking access to 12- miles of coastline, fields of wildflowers, cypress forest and cliff areas, the Point Arena-Stornetta Public Lands is a great place to see the North Coast. Also home to the California Coastal National Read More »

3 Yoga Workouts Just for Energy
Posted By on January 13th, 2014 in Vitaminfix Think – Issue 70

Yoga workouts provide so many benefits to your health, and while some poses are for muscle building and some burn tons of calories, Yoga as a practice is one of the best workouts for energy. Many workouts offer the idea of an energy boost but can cause you to feel tired, fatigued and sore in the long run. There are two different types of exercise: aerobic and anaerobic. While any physical exercise will boost feel-good brain chemicals, burn calories and help you to break a sweat to release toxins, aerobic exercise can also leave you feeling tired shortly afterwards. If you are looking for an anaerobic workout that provides benefits to your brain power, and your energy levels without leaving you feeling even the slightest bit tired, try yoga. While some forms of yoga are more tiring than others, by doing a simple combination of poses called asanas, you can boost energy levels without exhausting yourself. Here are a few yoga poses you can do, even if you are a beginner: Yoga Pose #1 –  BAH-dah cone-AHS-anna,
baddha = bound 
kona = angle Sitting with your legs out in front, raise your pelvis with a blanket if your hips or groins are tight. Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together. Bring your heels as close to your pelvis as you comfortably can. With the first and second finger and thumb, grasp the Read More »

6 Ways to Reach Any Goal
goal setting

Goal setting is an important part of achieving any objective, but there are other things that are important to keep in mind when you set out to make a change. Here are 6 things you can to that can help you reach any goal you have your sights on: 1. Make “Me” Time: There are only so many hours in the day, and while you cater to the needs of family, co-workers, pets and other important people and friends in your life you have to make some time that is just yours. Building a strong connection with yourself is the most important thing really, but how can you build the bond with yourself that you need to continue towards your goals if you never nurture the relationship? Make some “me” time every day with an early morning meditation practice, a yoga routine, regular cardio sessions, a hot bath or whatever else fits your fancy. 2. Eliminate Nay-Sayers: When you step out to make a change in your life there are always going to be plenty of people around who can say that you’ll never get there, that it’s not worth it, that what you’re trying to do isn’t necessary and blah, blah, blah. And while you may think that simply not listening to them will work, it can be very difficult to tune out nay-sayers. They can hurt your feelings and damage your forward progress. There are enough obstacles between where you are and where you want to go, and Read More »