6 Superfoods That Actually Work

Superfoods – Do they really work?

The quick answer is most defiantly YES! I’ve been eating superfoods before the term “superfoods” was invented and the long term benefits are huge. Getting healthy means you need to build up your immune system, The body will always try to maintain a proper alkalizing balance in the body, and the immune system will always try to keep your body healthy, but if you aren’t keeping your body healthy by eating nutrient dense foods and exercising regularly, then your immune system is going to be compromised.

Superfoods can help to rebuild your immune system, cleanse the blood and get your body healthy again. Nature is always giving us foods to help us in any way we need it, we just have to educate ourselves so that we can use it to our advantage. Below are 6 superfoods that actually work (tried and tested by me) This is the ultimate way to boost your body back to a healthy state.

Acai Berry

Acai has been around for thousands of years in the Amazon. It has only been recently that this little super fruit has become known worldwide. Acai berries have been used for medical and health purposes, because of its high antioxidant properties. Acai berries have been shown to help kill cancerous cells in the body. Antioxidants help to neutralize free radicals in the body. Acai berries also contains vitamin C, A, calcium and iron. It is best to get freeze dried, raw powdered versions of the berry, as most of the drinks are mostly sugar from the pasteurization process. (buy here)

Maca Root

Maca is a Peruvian root that has been around for over 2000 years. It is used to boost immune function, provide energy and supports fertility. Maca root helps to control blood sugar levels, and provides protein and amino acids that supports muscles. Maca is rich in calcium, potassium and contains trace minerals. It is a great body builder and supporter. (buy here)

Goji Berries

Goji berries are one of the highest sources of natural vitamin C available Vitamin C plays major role in building up our immune systems. They also contain 21 trace minerals, vitamins E, A, B1, B2, and B6 and are a complete protein with 18 amino acids. Goji berries are a great source of antioxidants, which help fight the aging process. Goji berries are also great for stabilizing blood sugar levels, and can help lower cholesterol. (buy here)

Green Powders

If you can only pick one superfood to add into your diet, then green powders should be that one. Green powders have the most overall immune boosters and body cleansers. Green powders usually consist of wheat grass, barley grass, chlorella, kale, spinach, etc. Green powders are concentrated powder forms of these green leafy plants that have been freeze dried and still in a raw state. Green leafy vegetables are the most nutrient rich foods on the planet, and contain the highest levels of chlorophyll. Chlorophyll is second to our blood, with only one molecule being different. Chlorophyll cleans the blood and organs, and builds the blood back up. Green powders help to boost the immune system while providing vitamins, minerals and calcium that the body needs. (buy here)

Coconut Water

Coconut water is one the highest natural sources for electrolytes. Coconuts are antiviral and antibacterial, and aid in the elimination of fungi and yeasts in the body. Coconuts help to control cholesterol levels in the body, and build up the immune system. Coconut water is a blood builder, and body cleanser. Coconut water is the best naturally filtered water you can put into your body. (buy here)

Chia Seeds

Chia seeds are a small powerhouse filled superfood that will cleanse and detoxify your body, and therefore give your immune system a boost. Chia seeds are rich in fiber; they become gelatinous in the gut, and are able to sweep out the intestines and colon of toxins and mucus. They are full of omega 3 and 6, protein, calcium, manganese and phosphorus. Chia seeds help to cleanse the colon, there for allowing the colon to do its work properly. It also helps to regulate blood sugar levels and lowers bad cholesterol in the body. (buy here)

As you can see, in order to keep your body healthy is to eat high nutrient foods that can help to boost your immune system, and generate great health for you. When your immune system is high, then it can help keep the little germs and viruses at bay, when your immune system is compromised in any way, it can’t protect your body from those germs and viruses.

5 Tips for Healthy Weight Loss

Obesity has become an epidemic, especially here in the USA, and there are more overweight people than ever before. Being overweight contributes to so many health problems and diseases. To make things worse, there are so many fad diets out there that claim to help you to lose weight, but instead, only make you gain more weight.

There is so much controversy and information about what works and what doesn’t, that it can make your head spin.

Losing weight doesn’t have to be difficult, and it doesn’t have to be a science. Anyone can begin to lose weight if they just follow my diet, and combine this with my exercise plan. Below are 5 tips for healthy weight loss, which if you follow can turn into long term weight loss. There is no quick fix, but we can become a healthy weight over time with the right steps.

Tip #1 – You might have a gluten issue!

Gluten is potentially one of the most dangerous ingredients, and yet is one of the most used ingredients in foods. Most people don’t even know that they have gluten intolerance, but just because you aren’t a full blown celiac, that doesn’t mean that you don’t have a gluten sensitivity.

Gluten causes all sorts of problems in the body, especially in the digestive system. It causes inflammation in the body, skin issues (including acne), weight gain, headaches and arthritis. Make sure to read all labels, anything that has wheat in it contains gluten. There are lots of gluten free options available in grocery stores, so try cutting out gluten for a week and see if you notice any positive effects.

Tip#2 – Stop Eating Refined Sugar

Refined sugar is one of the main causes to obesity, diabetes and other diseases in the body. It is processed, has absolutely no nutritional value, and is highly addictive. Refined sugar is in almost all packaged foods. Soda alone has almost 4+ tablespoons of sugar per can, and when you average it out that most Americans drink 3 – 4 cans per day, that’s a minimum of 16 tablespoons of sugar for one person.

All that sugar equals empty calories, which equals a larger waistline. Packaged foods also contain sugar, and companies use other names to disguise it. Other names for sugar can include Dextrose, maltose, fruit concentrate, high fructose corn syrup, dextrin, brown rice syrup and sucrose are just to name a few.

I suggest using natural sugar from fresh fruits, and avoiding all chemical sugars at all costs.

Tip #3 – Get Your Body Moving

Our bodies are designed to move, not to sit around and watch TV. More pain comes from not moving our bodies then it does from moving them. There are many people who have to work at a desk all day, which means they aren’t getting enough daily exercise.

The good news is that adding exercise to your day is easier than you may think. Waking up 20 minutes earlier and take a short power walk in the morning, if you have a dog you can take them with you. At lunch time you can walk to the restaurant instead of driving if it is close enough.

Take the stairs instead of the elevator, play in the yard with your kids, join the gym, buy a couple of exercise videos, or take a class like yoga or dance class 3 or 4 times per week.
As you probably already know I have an exercise app that is completely FREE, all you need to do is choose your body shape (Click here)
No matter what you decide to do, just get moving and keep moving. Your body will feel better, you will feel better, and you will lose weight.

Tip #4 – Eat More Fruits and Vegetables

Fruits and vegetables contain vitamins, minerals and nutrients that our bodies need in order to be healthy. When we eat foods that lack these nutrients, then our bodies continue to want more food, hence why we still want to eat even after a big meal.

Our bodies aren’t hungry; they are deprived of nutrients needed in order to function properly.
Another important part of fruits and vegetables is their fiber. Fiber helps to clean out our colon, and keep our digestive systems running smoothly. Most Americans are overweight because they don’t eat enough fiber in their diets, and food sits in their stomachs and colons unable to get out.

If you’re not having at least one bowl movement per day, then you are not eating enough fiber.
Get my FREE diet plan simply choose your body shape to get started (click here)

Tip #5 – Drink More Water

This should be number one everyone’s list of things to make sure they do on a daily basis. Water is so important in our diets, and yet most Americans don’t drink hardly any water.

Instead, they fill themselves with soda, sugary fruit juices (the kinds that you buy at the stores, not fresh juices you make at home) and coffee. Our bodies are made up of 75 percent water, and we lose around 1 liter of water daily. Replacing water daily is so important to not only your health, but also your waist line.

Most times when we feel hungry, it is our body’s way of asking for water. Water flushes out toxins and acids that build up from the foods we eat, and everyday living like pollution.

Water keeps our skin healthy and glowing, and it helps to keep our weight down. The rule of thumb is 8 glasses of water per day, but it really should be tailored to each individual person. People who exercise more, and are generally more active, will need more water per day.

Unlimited FREE Music For Your Workout

Just about everyone I know loves to listen to music during their workout. It has also been proven that your workout is more effective if you are listening to your favorite tunes.
The most popular music to listen to at the gym is high pace dance music including: Tech House, D N B, Dubstep,Techno and commercial (pop dance). I would suggest listening to what you personally prefer as long as it gets you into the kick ass workout mode!

Last weekend I was talking to one of my colleagues Philip, about the high cost of purchasing music online from places like Itunes and Google play. This is especially true if you are like me and spend crazy amounts of money every month on the newest albums. He told me he never pays for any music and his MP3 player is loaded with 40GB of tracks! I said “this can’t be true” “I need to know how to do this”

I needed to understand more so he showed me the entire process, and it’s not as complicated as you would think. (even for a none tech person like me). The process is very simple so Philip has written a guide for you to follow below and yes this is totally legal but only for personal use.

Get FREE Workout Music

Go to youtube.com

2. Do a search for your favorite artist, band or the music you want to listen to, In my case I love to listed to DJ’s mixing dance music in this example I will use Calvin Harris DJing live from EDC

3. At the top of the page copy the url in this case the url is: https://www.youtube.com/watch?v=UkOu0X8Gh70

4. Go to: https://www.onlinevideoconverter.com/mp3-converter and paste the url into the white box and press the start button.

5. Once the conversion is complete press the download button and the MP3 file will be downloaded to your computer.

6. Store the music file in your music folder, add it to your MP3 player or if like me you use your phone as a MP3 player simply connect your phone and add the MP3 file to your music directory.

You now have the ability to create a huge music collection with all the latest tracks or add the old school music you love. I find this method is very useful for a range of other tasks, I travel a lot in my car and I like to listen to training and educational videos that I have turned into MP3’s.

I hope this method of getting unlimited FREE music for your workout helps you to stay motivated at the gym.

If you don’t already have my free diet plan and exercise app (click here) and choose your body shape and get instant access to the diet plan and fitness app.

Strength Training or Cardio for Weight Loss?

Strength training or cardio which one is better for weight loss?

When wondering whether you should focus on strength training or cardio for weight loss, the answer is that you should focus on both!

The reason for this is that they combat different parts of the body and fulfill different functions, you need both to look and feel the best you can.

Benefits of strength training and Cardio

Walk into a gym and you will find more women opting for the cardio machines than weights, however it should be the other way round, a U.S study found lifters shed more fat than those who didn’t lift weights. The weight lifters loss was pure fat while cardio bunnies lost fat and muscle. But don’t worry about looking like a bodybuilder- it is almost impossible to build bulky muscles like a man.

To get the most benefits from strength training you should use the heaviest weights you can handle.

Cardio burns more kilojoules then strength training initially, but strength training spikes your metabolism for an hour after a workout, that means that you will burn more kilojoules during the day than you would have if you had just done cardio.

Also the extra muscle you build during strength training will burn extra kilojoules, even while sitting watching TV! because muscle takes more energy to sustain.

Therefore strength training is better for fat loss but cardio has other benefits above strength training.

Dr Mike Meyers says that cardio reduces the risk of heart disease, high blood pressure, obesity, osteoporosis and strokes.

Another benefit of strength training, especially in the form of balance training (on a BOSU for example) can minimize or prevent injuries such as ankle sprains.

Cardio is a known fitness booster and strength workouts build muscle and rev your metabolism.

Research has proven that strength training if done regularly can prevent osteoporosis and increase your bone density.

“Osteoarthritis sufferers who performed leg exercises through a full range of motion three times a week reduced knee pain by up to 58 percent.” According to researchers.

Get my Free Exercise App for Combination Training

As you know no combining strength and cardio is the best way forward. My FREE exercise app always provides a mixture of the two in every workout.

My FREE app gives you a daily workout plan that includes instructional videos, written guides and you can track your progress.

The app can be used on any device IOS and android
Get access here – Get the app

Combine to get the best of both

The benefit of doing both cardio and strength training has become widely known.
Weight has been added or plyometric movements added to most ‘cardio’ workouts which gives it an element of resistance training. And a cardio element has been created during weight lifting by doing the lifting in circuits.

To get the best of both during a workout session you can change the order and types of exercises, the amount of weight used and the number of repetitions. Circuit training and high intensity interval training are both fantastic ways of getting the best of both.

Also alternate your exercises (swimming, running, stair climbing and cycling) and challenge the cardio system with interval bouts.

Metabolic Resistance Training

Is the name given for doing cardio using weights to speed up your metabolism e.g. with dumbbells or by using body weight. It is normally done at high intensity in a circuit with little rest in between exercises.

Here are a few different ways to combine cardio and resistance training.

Do cardio and strength training at different times on the same day
You could do strength training in the morning and cardio in the afternoon, this way your body can rest so that you can perform your best, for each workout. The negative of doing it this way, is that this will take up more time and energy overall.

Do cardio and strength training on different days
If you decide to do it this way you may have to workout on more days to get in all your workouts, but for each workout you will have optimum energy levels and the workout will get your full attention to execute with excellent form. You also then have the option to do something different each day.

Do cardio and strength training in the same session
Do the most important workout for you first, when combining strength and cardio this allows for flexibility in your busy life.

Combine
You can alternate the workouts every day and change up your workout program, if you find you have more time one day then you can add in an extra cardio exercise or two, then the next time do more strength training.

Circuit Training
Doing the circuit allows you to do both exercises at the same time, which burns more kilojoules. It is also the best training to do when you have little time to exercise.

Make sure that when you exercise that you combine both strength training and cardio into your weekly schedule, you can combine them in any way that suits you best. The combination will give you kilojoule burning power, which will burn fat faster, lead to weight loss and you will become fitter and healthier.

Get my Free Exercise App for Combination Training

As you know no combining strength and cardio is the best way forward. My FREE exercise app always provides a mixture of the two in every workout.

My FREE app gives you a daily workout plan that includes instructional videos, written guides and you can track your progress.

The app can be used on any device IOS and android
Get access here – Get the app