5 Tips to Pick the Correct Bike for your Fitness Goals


While the decision to buy a bicycle isn’t even close to level of commitment as buying a house or getting married, it still warrants a bit of thought before diving in. If you’ve never considered getting a bike before, especially if your focus is on fitness, then it can seem like each new piece of information leads to further questions. But don’t get discouraged! Here’s a few tips to point you in the right direction.

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Top Food Plans for Weight Loss


Weight loss is never easy, especially when there is so much information out there. The hardest part is that every single person is different. Some food plans will work for some people, but not for others. So what do you do then? Below are some broad-spectrum food plans that are a good starting point in finding what program may work best for your own weight loss.

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Five useful tips on muscle growth

couple with tight abs

Bodybuilding is a science. Our growth in knowledge about how our bodies work and how to maximise their performance continues to expand with every new piece of research. The tips in this article offer proven, evidence-based strategies for bodybuilding success.

1. Get good sleep regularly

Consistently good sleep is probably the single greatest determinant of your success a bodybuilder. Good sleep does more than just make you feel better, it releases Human Growth Hormone (HGH), which is one of the most essential hormones your body releases to aid in the recovery and growth of muscle. In men, 60% to 70% of daily HGH is secreted during deep sleep, which happens early in your sleep cycle, that is, about two hours after you fall asleep.

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5 Daily Challenges to Mix Up Your Training Routine

pretty girl joggin in park

You love working out, but you get bored easily. You need some way to keep yourself motivated when exercising. Fortunately, exercising doesn’t have to be a drag. In fact, it’s ridiculously easy to mix things up a bit when your working out so that you constantly make progress, have fun, and stay motivated. Here are five simple ideas.

Do Interval Rides

Also called Tabata-style training, the idea is simple. You take 20 seconds and give it your all. If you’re riding a bike, this means all-out peddling like your life depended on it. Then, you follow it up with 10 40 seconds of rest or slower-paced riding. Then, you go at it for another 20 seconds. Keep this up for about 4 minutes. You’ll be drained. But, you won’t be bored – guaranteed.

Do Sprints

Sprinting invigorates most people for one simple reason: it’s a shock to the system. When you sprint, or rather when you get ready to sprint, your body releases endorphins and adrenaline. When you’ve finished, your body ramps up the production of natural pain killers that are more powerful than morphine.

Do this several times a week and you’ll notice that your legs are noticeably stronger, your distance running improves, and your breathing improves. This is because you’re providing quick bouts of stress that are enough to get your body to adapt and change so that you’re more equipped to deal with faster and more rigorous sprinting. If you want to add to the challenge, after you’ve gotten really good at the 100 meter dash, try wearing a weighted vest.

Do Endurance Workouts

Endurance workouts will drain you completely, but they’re hardly boring. In fact, you won’t have time enough to think about anything, let alone be bored about your training. If you set up your endurance workouts to alternate between running and weightlifting, then you’ll keep your mind off of what it is you’re doing.

So, take weightlifting. An excellent endurance lift is the breathing squat. This is a single set of 20 repetitions of the basic barbell squat. Don’t knock it ’till you’ve tried it. It’s tough, both mentally and physically. Take a weight that you can comfortably squat 10 or 15 reps and squeeze it out to 20 reps. Each week, add 2 to 5 lbs of weight. At the end of 6 weeks, you’ll think you’re in hell, but your lung capacity will greatly improve, your quads, glutes, spinal erectors, abs, and hamstrings will all become insanely strong and tight. You can either join a gym or find discounted weightlifting equipment on www.SportPursuit.com. It’s well-worth the investment.

In-between squatting, do distance running. This will further improve your endurance and lung capacity.

Intense Workouts

Another way to stave off boredom is to do circuit training. This is when you set up a workstation of several machines and rotate between them, giving each workout a set amount of time. It’s a time-tested method of increasing both strength and aerobic capacity.

Recovery Workouts

Sometimes what you need are “light days.” Go for a walk on a long trail, lower your working set in the gym to 50 percent or even less of your max weight. Go easy. It’ll be a new routine, you won’t gain much strength, but you’ll have a lot of fun.

Nancy Rider has a knack for effective and engaging fitness. She enjoys working with clients and blogging about simple ways to push fitness to the next level.

5 Amazing Health Benefits of Fucoidan

Japan has one of the highest life expectancies in the world, and after years of trial and error, experts finally know the reason why. It’s the fucoidan, the unassuming brown seaweed found all up and down the Japanese coast. The locals eat it raw, infuse it with their tea and even turn it into supplements for maximum convenience, and as a result, they live longer and have much better health than their neighboring countries.

Are you ready to enjoy the amazing benefits of fucoidan? Here are just five of its incredible effects.

1: Strengthened Immune System

The antiviral properties of fucoidan can stop illnesses before they take root in the body. If you’re tired of catching colds and warding off the flu every winter, just one capsule of fucoidan a day will boost your immune system to the point where sniffles are a thing of the past. The best way to beat a virus is to win the battle before it begins!

2: Faster Weight Loss

Fucoidan works as a wrecking ball to fatty enzymes in the body, breaking them down into negligible bits while also clearing the way for healthier and more vital blood cells. Not only will you drop the pounds faster than you would with diet and exercise alone, but you’ll have more energy, too!

3: Sharper Focus

Any kind of brown seaweed will improve your memory and mood, but only fucoidan will give your entire cognitive system an upgrade, increasing your attention span and allowing you to focus for longer periods of time. You can go ahead and empty your cupboards of coffee. You won’t need caffeine when you have fucoidan!

4: Tumor Resistance

Fucoidan has been clinically proven to stop tumor growth in small mammals. It works by inhibiting the hyperplasia, or cell reproduction, of dangerous and cancerous invaders in the body. Some reports even credit fucoidan for killing the unwelcome cells entirely!

5: Stronger Organs

You don’t have to jump on a treadmill to improve your respiratory and cardiovascular health. Fucoidan supports the oxidation of blood cells, which in turn pumps the “good stuff” directly into your organs, strengthening your heart and cleansing your liver of impurities and fibrosis-causing pollutants.

These are just five benefits you’ll enjoy from regular intakes of fucoidan. If you’re looking for improved cognition, better immune support and all the cancer-fighting advantages you’d expect from an all-natural remedy, purchase something like Umi No Shizuku today!