Here's To The Humble Egg!

23. Eating eggs.
 

Eggs are actually healthy, especially the egg whites, since it contains the protein called albumin. Eating an egg a day can boost your metabolism, aside from providing your body with quality protein. However, make sure not to exceed two eggs in a day, since the yolk is actually filled up with a lot of extra calories that you may not need.

Again, this is one of those topics that the media flip flops back and forth on. Some times eggs are good for us, sometimes not. I like eggs and I am going to continue to eat them. I don't eat as many as I used to eat, but I am not training as hard either so, again, moderation!

Better Living Starts with You - Crawford county avalanche

The same study also found that people who wish to make better food choices plan to do so by consuming fewer unhealthy foods, preparing more healthy dishes on their own and ...

How to eat healthy everyday? - Times of India

If you were tucking into lots of Easter eggs at the weekend you'll be interested to learn that dark chocolate contains significantly fewer carbohydrates (in the form of fructose) than milk or wh ...

Want to quickly access related materials that students and visitors have told us were helpful? Visit our Express Shop!

Don't Cheat Your Body At Breakfast!!

22. Eat a large breakfast.
 

Breakfast is actually the most important meal of the day. This is because it is where your body would usually source out its energy for the day. Thus, it is best to fill up yourself at breakfast, so that you can boost your body’s energy levels. Aside from that, it can also help you in controlling your food portions come lunch and dinner times. 

Let me modify that to say a large HEALTHY breakfast! It seems that the marketing masters of the fast food world have discovered that we like to eat breakfast though out the day! Do the right thing and limit the amount of damage you do to your body!

McDonald's all-day-breakfast test in gear - USA TODAY
USA TODAYMcDonald's all-day-breakfast test in gearUSA TODAYThis time, McDonald's may not lay an egg. The fast-food giant began testing all-day-breakfast on Monday in the San Diego market and the chain has high hopes that it will be a huge hit with th ...

At least our school systems are finally waking up to the importance of breakfast for their students!

Red House Run Elementary School wins breakfast challenge - WBAL Baltimore


Goldman, of "Ace of Cakes" fame, spoke about breakfast during his visit. "It's a really big thing. We need to get kids fed in the morning. So many kids are going to s ...


Breakfast Program Approved for Lincoln Elementary - NBC Nebraska

 It's the most important meal of the day - breakfast will now be served for some Hastings Elementary students. By an 8-1 vote, Hastings School Board members app ...




Want to quickly access related materials that students and visitors have told us were helpful? Visit our Express Shop!

Fitness Tip #21 - Do Not Make This Mistake!

21. Skipping meals. 

There are lots of people today who skip their meals, especially breakfast for thinking that it can help them achieve weight loss. Skipping meals can actually result to more weight gain, since it can slow down your body’s metabolism. Aside from that, it can make you feel too hungry when it is meal time, which can result to binge eating.

Skipping meals is just not a good idea. You are cheating your body out of way too much in terms of fuel for the day! Eat every meal, but make sure that the fuel you are providing your body will meet the demand of your day. The free MMA style Fitness Training report gives you some great information on keeping your nutrition in line with your training! Click on the banner below to learn more!

Fitness on Friday : The importance of resistance training as we age - ABC Online (blog)

 A new study from Griffith University in Queensland has shown big improvements in strength and stability for women over 60 just by ...

Why you should try body-weight exercises - Washington Post

Vibram running, Kangoo jump workouts, slide boards, six-minute abs, shake weights, the ThighMaster . . . fitness trends and gadgets come and go. But one type of exercise has stood the test of tim ...

Grab your copy of what many consider to be the best introduction to Body Weight Training available! Body Weight Training has been used by some of the best and continues to be!

I don't think that the Spartans had a TRX suspension system training program going and its hard to imagine my special forces friends practicing their Zumba routines in the desert. Wanna know why? Click on the book cover to learn more!

Get the whole picture on what Body Weight Training can do for you! The gym rats telling you that you MUST lift huge amounts of plate weight for strength training are too juiced up! Get the truth!!

Want to quickly access related materials that students and visitors have told us were helpful? Visit our Express Shop!

Fitness Tip #17

17. Eat only on times when you need to.    If you feel the need to open up your refrigerator and grab something to eat, you should think first, whether it is time for your snack or not. If it is not, try to drink a glass of water first, since there are times when your body would mistaken thirst as hunger. If you really need to grab a snack though, make sure that it is something healthy. 
Want to quickly access related materials that students and visitors have told us were helpful? Visit our Express Shop!

Doggin it in the Afternoon!

It was way too easy, I am truly sorry I wrote that title out loud!

Squats are great, but lets face it the dog could not care less! If it works for ya, go for it! Besides we do have a growing obesity problem among pets! Hmmmmm?

Yoga is a great funtional fitness training program that really might be of interest to your family, including a little downward dog for the pooch! Anyone can use this materail and take it to what ever level they choose!

Check out our Information Centers to learn more!

Kids and Family Fitness

Family Fitness is a Must!

Former NFL player and EIU Alum Ray McElroy is our guest this week. Ray talks about the importance of youth fitness and living a healthy lifestyle. He also shares his fitness routine and how...

Safe Family Fitness Workouts!!

More Body Weight Exercises

Body Weight Conditioning & Training: Not Your Grandfather's Push-Ups!

Evolve trainer Jana guides you through how to do the Superman exercise, on the MOD 2 intermediate difficulty.

Click Here To Learn More About The Exciting New World of Body Weight Conditioning!!!

Superman exercise (Beginner)

This Helps!

Evolve trainer Jana guides you through how to do the Superman exercise, on the MOD 1 beginner difficulty. Visit http://evolvefunctionalfitness.com/ for a free trial of the full, customizable...

Body Weight Training has been and continues to be one of the most basic training routines going. Even if you can not get to any of your usual equipment, Body Weight Training has got you covered! 

Click here to learn more!

What You Need to Know to Choose a Kickboxing Class

How to Choose a Kickboxing Class

Kickboxing isn’t just for martial arts warriors.  It provides fun with a fast-action cardio workout that builds muscles, confidence and burns a load of calories. It’s not complicated like some fitness programs. In fact, the moves are the least technical among all other martial arts according to some experts. If you have always been intimidated by kickboxing you should find a facility that allows a trial class.  Chances are you will have so much fun that you’ll sign up that day for a full program.

If you find yourself constantly trying new workout routines and never keep up with any of them, this may be because your lack of self-motivation. One way to stay motivated is to...

Click here to access this information!

Check Out These Benefits of Kickboxing for Women

Top 3 Benefits of Kickboxing for Women

Kickboxing is no longer a practice reserved for the male population. Today, more women are entering into the kickboxing arena for a high-cardio, confidence building workout.  There are women-only exercise academies and gyms available in most cities.   

Here are the top 3 benefits of kickboxing that may convince you......

Click here to read more!

Which Routines Give You The Best Muscle Gains!

Best Muscle Gains: Compound vs Isolation Muscle Routines

During your workouts you’ll use both compound and isolation muscle routines.   A squat exercise is a compound muscle routine.  A bicep curl is an example of an isolation muscle routine.

Compound muscle routines are designed to work several muscles or a muscle group.  A squat exercise engages your core muscles and lower muscle groups like your calves, hamstrings and glutes. Isolation muscle routines work a single muscle or muscle group.  The bicep curl works your bicep muscle.

In order to achieve your best muscle gains you need to focus on the compound exercise routines.  When you use more muscle groups you burn more calories.  You’ll also get a faster workout for all your major muscle groups than if you do a lot of isolation muscle routines. Compound muscle workouts keep your heart rate higher 

for longer period of time too.

You may resort to isolation exercises if you have an injury or if you need to balance out your muscle profile.  For example, it’s very common for one arm to have larger muscles and better definition than the other.  You may have to work on the opposite arm to ‘catch it up’ to the other arm.  Bicep curls and tricep kickbacks are a couple of examples of isolation exercise to correct that imbalance.

The reason compound routines work for best muscle gains is because more of your body is forced to work. Your body adapts by building larger muscles within the muscle groups you are training.

The bench press is a fundamental exercise for your upper body. Not only does it grow your chest muscles but your deltoids and triceps benefit too. The standing military press is a shoulder exercise, but the fact that you are standing tests your coordination and offers more muscular involvement.

Lifting a heavy weight off the floor and pushing it overhead is pure strength as is found when you do a deadlift routine.  When you execute a deadlift your lower back and leg muscle groups are worked but so are your lateral muscles, the rhomboids, erectors, and trapezoids.  Even your hand muscles get a workout. 

Be sure you use a grip and have your spotter nearby! 

One way to get in a great workout, either compond or isolation, is using simply your own bodyweight as the resistance that your muscles work against. If you have not workout in a while using your bodyweight is a great way to avoid injuring yourself as you are getting started. (It is also a great way to go if you are recovering from an injury!)

When parents ask me about their young people begining a consistant workout routine, I point them to the Body Weight Blitz program. This is a complete introduction to Body Weight Training and the incredible benefits that can be gained. It will give you a great understanding as to why this system is great for anyone regardless of age or physical condition. Every thing can be modified so that you can start right where you are! 

No need for a gym membership or expensive equipment and clothes! Train when the time is right for you! Check out Body Weight Blitz for a great workout routine!

If You Like To Run, You Have Got To Read This!

How Runners Can Strengthen Their Core

Developing a strong core is critical for runners not only to maintain stability and balance, but to prevent injuries as well. The core muscles are the ones that keep us from moving from side to side. Unfortunately, some runners do not realize the importance of incorporating core strengthening exercises into their routine and they think that having strong legs is enough.

If you want to improve your performance as a runner, here are some tips on how to strengthen your core:

•     Before running, make sure you warm up to stretch out your lower back. If your lower back is tight, it will prevent the core muscles from firing properly. Some people encounter reciprocal inhibition and this occurs when a particular muscle group is tight.

Naturally, when one muscle group is tight, it prevents your other muscles from doing their job properly. Warming up prepares your mind and body for a demanding activity but it will also allows you to achieve peak performance. To warm up your lower back, do some spinal twists and forward bends.

•      Practice hip bridges and pelvic tilts to strengthen your core. These two exercises are very easy to do and they are perfect for beginners and people with back problems. They help isolate and strengthen the glutes and hamstrings as well as train your body to engage them when needed.

The hip bridge also improves core and spinal stability. To do this exercise, lie flat on the floor, lift your pelvis and hold the position for 15 to 30 seconds. Do 10 repetitions. If you want it to be more challenging, you can lift up on your toes alternately as if you are marching. For pelvic tilts, get down on your hands and knees and then raise your lower back to the ceiling. Straighten your back and do 10 to 20 reps.

•     Another way to strengthen your core muscles is to do plank exercises. Aside from a flat stomach, planks will help improve your posture. Doing  ten-minutes of 1-2 minute plank routines outweighs the benefits of doing abdominal crunches for an hour.

Start by getting in the pushup position. Your forearms and toes should support your weight and make sure your elbows are lined up directly under your shoulders. Keep your neck neutral by looking down on the floor. This prevents placing too much strain on your neck.

Hold the plank for at least 30 seconds and take a 5-second break in between repetitions. Once your core gets stronger, you can hold the position for as long as 1 minute or more.   

Would You Like To Train Like A MMA Champion While Saving Money?

  When you order this program today, you will be able to save almost 50% through these links! It is not known how much longer this special will be happening so take advantage of it while you can. 

 MMA athlete Georges St-Pierre is known as “Rush” to his fans, an homage to his fast, attacking fighting style. St-Pierre applied this same philosophy when developing RUSHFIT. It’s an effective, challenging workout program designed to produce results quickly. While not everyone can train at Georges St-Pierre’s intensity, the DVD program is intended for all fitness levels, and everyone can do these workouts.

If you’re serious about getting stronger and learning martial arts skills, the Rushfit Georges St-Pierre 8 Week Ultimate Home Training Program is perfect for you.  This is a complete workout system that will give you big results in just a little time. 

Many workout programs focus on one area of fitness, but this training program covers all areas of fitness including strength, endurance, core stability, power, flexibility, and balance.  This is the total package.

With this set you get 6 DVDs that feature different workouts.  The program also includes training calendars for three fitness levels from beginner to intermediate to advanced as well as a nutritional guide to help you get the most from the program.

You don’t need a lot of equipment for this program, but you will need some dumbbells ranging from 5 to 30 pounds.  Each workout lasts about 45 minutes so you can fit exercise into your busy schedule.

Even though the workouts aren’t very long, they’re very effective.  You don’t need to spend hours working out every day to get results.  These exercises are intense enough to help you achieve your fitness goals.

You’ll find that these workouts give you better muscle definition, more endurance, and more flexibility.  You can feel stronger and more confident by implementing this program consistently.

This program is also a great value.  Many similar workout systems cost much more.  But you can get everything in this system for a low price that can fit into just about any budget. 

Program Description

Workout with Mixed Martial Arts legend and welter-weight champion Georges St-Pierre! RUSHFIT includes over 550 minutes of intense strength, endurance and core training workouts completed over 8 weeks to get in the best shape of your life.

If you would like to see a quick example of the program click here!

Includes the 4 primary GSP RUSHFIT workouts:

* DVD 1: STRENGTH & ENDURANCE WORKOUT 
* DVD 2: ABDOMINAL STRENGTH & CORE TRAINING 
* DVD 3: THE FIGHT CONDITIONING WORKOUT 
* DVD 4: EXPLOSIVE POWER TRAINING 

PLUS: GET the following BONUS workout DVDs and content: 

* DVD 5: FULL BODY STRENGTH & CONDITIONING WORKOUT 
* DVD 6: (2 workouts) BALANCE & AGILITY and STRETCHING FOR FLEXIBILITY 
* 3 TRAINING CALENDARS - BEGINNER, INTERMEDIATE, AND ADVANCED 
* FREE RUSHFIT Nutritional Guide Booklet with Meal Planner 
* & FREE RUSHFIT Workout Guide. 

RUSHFIT is a fast, efficient, effective workout program designed to give you maximum results in the quickest time possible. Full-body MMA-style conditioning circuits are the new standard in advanced training and sport conditioning. Build endurance, increase core strength, and add muscle while burning up calories during these fast paced 45 minute workouts. Try to keep up with Georges St-Pierre as his trainer Erik Owings pushes you and Georges through a series of intense cross training circuits. 

The RUSHFIT DVDs are targeted at all fitness levels for both men and women and allow you to increase the intensity and pace over time. Add muscle, get ripped and lean, and drop the extra pounds during this 8 week program that will help you get results - FAST. The ONLY required equipment is a small assortment of dumbbells or hand-held weights ranging from 5lbs to 30lbs. That's it! 

TRAIN LIKE A CHAMPION. 

Weight Training Tips

Top 7 Tips for Beginner Weight Training 

These beginner weight training tips aren’t for everyone.  Not everyone who starts a weight training program intends to keep up with it.  If you are serious about losing weight and building lean muscle then stick with these tips to get where you want to be, bulked up and fit.

Top 7 Tips for Beginner Weight Training

Click here for the full article!

Fit For Two: The Swiss Ball Squat

The two squat with a fit ball. Fun, engaging and perfect to workout with a friend or partner.

To learn more ways to get into the best shape of your life without expensive equipment or gym memberships, check this out! Click Here!

Kettle Bell Tricep Extensions

Tone at Home with Kettle Bell Tricep Extensions for lean toned arms. 

Learn more at The Kettlebell Advantage!

Outdoor Family Fun & Fitness

Get everyone outside for some fresh air and exercise! It has been a long winter!

Family Fitness Workout 2014

Train or remain the same!

Functional Fitness/ Circuit Training

Functional Fitness training at an insane level! Train insane or remain the same!