Exercises You Can’t Do Without

Exercises You Can’t Do Without

Seventeen-thousand ACE-certified Fitness Professionals were asked to name the one exercise they couldn’t do without. The overwhelming winner was the multi-purpose squat, which strengthens all of the major muscles of the lower body. These  include the gluteals, hamstrings, quadriceps and calves.
Weight Lifter Doing Exercises

The Top Seven Choices

Following are the rest of the top choices, which can be used together to create a challenging and effective fitness program.

  1. Jump Squat
  2. Running
  3. Abdominal exercises
  4. Lunges
  5. Walking
  6. Push-ups
  7. Yoga

Stepping Up to Good Cholesterol Levels

Woman doing step aerobicsNot to be forgotten, stepping may be in the top  ten exercise choices.  You may have known that step aerobics can burn calories and is a good exercise for the heart, but did you know that research specifically has found step aerobics can step up your good cholesterol levels?

A study published in the Journal of Sports Medicine and Physical Fitness found step aerobic exercise significantly raised the HDL- cholesterol levels of the study participants. This small, eight-week study followed 45 sedentary college students. Fifteen participated in step aerobic exercise and another 15 did traditional aerobic dance. Each 45-minute session was done for three days a week. The remaining 15  in the study continued to be sedentary.

At the study’s conclusion, the investigators from Baskent University in Ankara found that both groups that were active showed a significant reduction in their overall cholesterol levels compared to the sedentary group. However, only those participating in step aerobics showed a substantial increase in their HDL cholesterol levels.

Although researchers concluded that step aerobics is effective in modifying cholesterol, they did not speculate on reasons why that was the case.

6 Ways to Become a Successful Sports Agent

6 Ways to Become a Successful Sports Agent

A successful sports agent occupies one of the highest profile jobs in the country. They deal with celebrities, the media, and sports teams to get the best possible contract for their client while also maintaining their charges’ public image. To join the successful sports agent ranks, you must obtain an education, gain the trust of athletes, and develop your negotiating and marketing skills. Following are a few steps you need to take if you want to become a successful sports agent.

Become a successful sports agent

Get an Education

While a bachelor’s degree is not required to become a sports agent, it provides you with an invaluable education that prepares you for your career and gives you an edge on the competition. Most sports agents hold a degree in sports management, exercise science, or kinesiology. After earning the degree, you might want to further your education with an online masters in sports management, which allows you to obtain valuable work experience without having to attend class in person. Other popular graduate programs for agents include law and business.

Obtain an Internship

Many sports agents work with companies that provide athletes with contract management. The best way to get your foot in the door is by serving an internship with one of these companies, which are usually based in major market areas like New York, Los Angeles, Chicago, or Miami. Not only will you gain valuable experience, but you will work one-on-one with clients who are difficult to acquire by yourself.

Get a License

Most states require sports agents to acquire a license to practice in their field. Fortunately, the process only requires you to fill out an application and pay a small fee. California and Florida have the most stringent rules placed upon agents, so a knowledge of the legal requirements comes in handy.

Build Brand Identity

Get educationEducation provides you with the background you need to become successful, but your brand also requires attention. Both you and your clients must build and maintain unique brands to succeed in this industry. Athletes want to work with someone who is capable of both marketing their skills and managing their careers. To become that professional, learn how to highlight the positive aspects of your client both on and off the field. Simultaneously, you must build a name for yourself based on your competence in negotiations.

Make Connections

The most vital aspect of becoming a successful sports agent is the ability to network. Whether it’s with other sports agencies, teams, or individual players, these connections make or break an agent. Attend as many networking events as possible to make yourself visible. You never know who you’ll meet.

Love What You Do

Embrace your career as a sports agent and nurture your passion for the industry. Since the sports industry is highly competitive, you need to show athletes and prove to yourself that there’s nothing you’d rather be doing.

Becoming a sports agent requires discipline, knowledge, and the ability to maintain a relationship with your clients. The most successful agents don’t make excuses

Enzyme Power Healing

Over-Looked Enzyme Power Healing

The advantages of Enzyme Power Healing is not often talked about, but is very deserving of our attention. Enzyme nutrition is sadly over looked.

Dr. Edward Howell, father of enzyme nutrition and therapy, said,

“Enzymes are the very substances that make life possible”.

Natural News has a great write-up on the health benefits of enzyme power healing. If this nutritional concept is new to you, visit NaturalNews.com – The Healing Power of Enzymes for Treating Disease when you’re done here. Great information that explains it in great detail.

What we have for you is some enzyme power healing beverage recipes to help you get started using enzymes. These beverages are extremely healthy and beneficial. The healthy ingredients speak for themselves!

Enzyme Power Healting Smoothie

Enzyme Power Healing Smoothie

Papaya, pineapple, and ripe bananas are loaded with enzymes that help digestion and break down toxins, fat, and inflammation in the body. Bromelain, an enzyme in pineapple, breaks down cholesterol in the blood. It also helps to reduce inflammation in the blood and tissues. Studies show that it can help eliminate muscle, joint, and headache pain.

Bromelain also helps break down fat. Papain, an enzyme that is plentiful in papaya, breaks down protein molecules in the blood, reducing inflammation that is linked to allergies or pain. Drink up!

Not only is this smoothie delicious and satisfying, it is an amazing healer.

Ingredients:Fresh sliced pineapple
1 cup chopped papaya
1 cup chopped fresh pineapple (not canned)
1 frozen banana

Directions: Combine with desired amount of water in a blender and blend to desired smoothie consistency.

Enzyme Power Healing Juice

1/2 pineapple, outer skin removed ( juice the core as well as the flesh)
1 1-inch piece of ginger

Directions: Pass all ingredients through a juicer. Dilute with pure water to taste. Drink immediately.

Commuting to Work?

Commuting to Work and Excess Weight

A survey of 10,500 Americans found that for every extra 30 minutes commuters spent driving, they had a 3 percent greater chance of becoming obese compared with workers who spent less time driving.

Commuting to work
Commuting to work


In addition, people who lived within walking distance of stores (typically less than one-half mile) were statistically less likely to be obese than those who had to drive to shop.  These findings indicate obesity has an environmental component that can be addressed.

The bottom line is, the longer you must drive on your way to work, the more likely you are to be obese.  Living closer to work and avoiding traffic jams may help not only your your stress levels, but your waistline as well.  The study is published in the American Journal of Preventive Medicine.

Is Commuting to Work Preventing You From Exercising?

Get Fit Fast. Cannot fit an entire strength training routine into your schedule? Do just two exercises every day, so by week’s end you have hit all your body parts. It will take less than ten minutes and you will keep your muscles and bones strong.

Eat Better, Too

Grocery Bag
Grocery Bag

Before modern medicine, a sound diet was the best defense against disease. As more and more medications were developed in the 20th century, we lost our focus on nutrition.

More recently, a significant amount of research has been redirected toward the important effects of the six primary classes of nutrients. These include vitamins, minerals, proteins, fats, carbohydrates and water. The studies focused on each element’s effect on the body.

It is important to follow a good nutritional program. Among exercisers, particularly those trying to lose weight, it is common to take in too few calories. The combination of commuting to work, over-working and under-eating can place stress on your body and its immune system.

Tip: Most people require about ten calories per pound of body weight per day. If you go over that amount, you will probably gain weight. If you fall too far short, you set yourself up for immune-system problems.

Lifestyle Activities for Fitness

Every Day Lifestyle Activities for Fitness

Lifestyle activities do not have to be planned. You can make small changes to make your day more physically active and improve your fitness.

Lifestyle Activities: Examples

Lifestyle Activities include Gardening

  • Take 2 to 3 minute walking breaks at work a few times a day.
  • Put away the TV remote control and get up to change the channel.
  • March in place during TV commercials.
  • Take the stairs instead of the elevator.
  • Stand or walk, rather than sit, while talking on the phone.
  • Play with your family – kids, grandchildren, nieces and nephews, etc.
  • Walk to your coworker’s office rather than use the phone or email.

Even a shopping trip can be considered exercise. It is a chance to walk and carry your bags, be they loaded with groceries or other goodies.

In addition, doing chores like lawn mowing, leaf raking, gardening, and housework can count as activity.

If you can do only a few or none of these activities, that’s okay. Appreciate what you can do, even if you think it is a small amount. Doing any movement – even for a short time – can make you healthier. Remember, each activity you do is a step toward a more active lifestyle.

What About Stretching? (Weight Bearing or Non-Weight Bearing)

Woman StretchingStretching may help you:

  • Be more flexible.
  • Feel more relaxed.
  • Improve posture.

Keep your muscles from getting tight after doing other physical activities. You do not have to set aside a special time or place to stretch.

At home or at work, stand up, push your arms toward the ceiling, and stretch. Stretch slowly and only enough to feel tightness. You should never feel pain.

Hold each stretch, without bouncing, for about 30 seconds.

Important: Do not stretch cold muscles.

Yoga and tai chi are two types of stretching. They help you breathe deeply, relax, and get rid of stress.

Slow Carbohydrates Slash Risk

Slow Carbohydrates Slash Health Risks

Slow carbohydrates slash risk of colon and breast cancers.

Say what?

Slow Carbohydrates vs. Fast CarbohydratesSlow carbohydrates in various beans

Highly refined foods such as sugar and white flour are known as “fast carbohydrates“. Eating them makes your insulin levels spike. This spike can cause a metabolic disorder called insulin resistance. Insulin resistance is a condition already linked to heart disease.

There is more. A review of 225 scientific papers led a top cancer researcher to a powerful conclusion: Putting more slow  carbohydrates such as whole grains and beans into your diet may be the best way to slash your colon cancer risk.

Source: Journal of Nutrition

What Foods Are Considered Slow Carbohydrates?

Find some easy slow carbohydrate substitutions. Following are a few suggestions. Switch out the first food with the alternative The latter food is the slow carbohydrate food.

  • French bread for whole-wheat pita bread.
  • Rice Chex for Multi Bran Chex.
  • Water crackers for dark rye crisp bread.
  • Instant mashed potatoes for brown rice.
  • Instant rice for barley.
  • Vanilla wafers for oatmeal cookies.

Did you know?

Beans are an excellent, non-fat source of protein. Just one cup of beans provides as much as 16 grams of protein. Try some quick soak beans.

Quick-Soak Beans

If you can’t soak dry beans overnight, put them in a large pan, cover with water and bring to a boil. Remove from heat, cover and let stand for 1 to 2 hours. Then cook according to recipe directions.

Smart Strategies for Lowering Cholesterol

What Are Some Smart Strategies for Lowering Cholesterol?

There are many tips, health helpers, supplements and other smart strategies for lowering cholesterol. Following are a couple that are less conventional, but quite effective!

Heart Smart Exercise Strategies for Lowering CholesterolSmart Strategies for Lowering Cholesterol for a Healthy Life

If you are trying to keep your cholesterol under control, exercising for long periods of time may be more beneficial than shorter high-intensity workouts.

Here is why: Saturated fats are broken down into acetone units, which the liver uses to make cholesterol. When you burn calories through exercise, acetone units are used for energy rather than cholesterol production.

Lengthy exercise sessions allow you to burn more calories than intense exercise, since the latter causes muscle soreness and limits your ability to exercise on subsequent days.

Cinnamon Strategies for Lowering Cholesterol

A dash of cinnamon could significantly lower your cholesterol, triglycerides, and blood sugar. And cinnamon – well it goes with so many things! Sprinkle on apple slices. Toss one-half teaspoon or so into your next batch of muffins. Add a dash or two to your coffee ground prior to brewing. Sprinkle on lightly buttered toast. Those are just a few ideas – you can surely come up with many more.cinnamon-sugar

When 30 women and men with type 2 diabetes added a sprinkle to their meals, blood sugar and heart-damaging blood fats (total cholesterol and triglycerides) fell 12 to 30 percent in just 40 days, say researchers at the USDA’s Beltsville Human Nutrition Research Center in Maryland.

Cinnamon makes muscle and liver cells more sensitive to signals from insulin, an important blood-sugar-controlling hormone.

Have a little (about 1/6 teaspoon) at breakfast, lunch, and dinner, for a daily total of about 1/2 teaspoon, he recommends. Since cinnamon may reduce your need for diabetes or cholesterol medication, ask your doctor if you need to adjust your dose.

Consider Organic Cinnamon


Go Beyond Cholesterol

Half of all heart attacks happen to people with normal cholesterol levels. Researchers suspect that inflammation inside arteries may be another heart threat. If you have a family history of heart disease, discuss these two extra tests with your doctor: Homocysteine and C-reactive protein.

4 Health Concerns Today

Whether or not you watch the news, it’s likely that you are aware of the many different public health concerns facing the world today. Doctors, politicians, and many others are working hard to address these public health issues and ensure that there are cures or vaccines for them. However, it’s a good idea to understand the concerns that face us today.


One of the most prevalent medical health concerns that everyone is talking about is the Ebola outbreak. With cases now in the United States, it has come home to many that this is a real problem. It is a very contagious disease and can have deadly consequences for those who contract it. Luckily, there are precautions that hospitals and clinics can take to help ensure that the spread of the disease is as minimal as possible. While working with the CDC, researchers, doctors, and hospitals are working toward a better, faster way to identify Ebola in people.

HPV has been a big health concerns in the medical field for a few years. Public health professionals have been working to create and improve vaccines against HPV. However, the problem right now is that, while there is a vaccine, most people are not getting it. Why is this such a great concern? The majority of sexually active people will actually contract HPV at some point in their lives. While in many cases it doesn’t even cause any symptoms, in other cases it can lead to cancer and other health problems in the future.

Antibiotic Resistance Health Concerns

Health concerns treated with pills
Antibiotics are one of the greatest medical breakthroughs ever. These medications help people get over diseases and illnesses that once could have easily killed. However, more people are becoming resistant to antibiotics, partially due to their overuse. This is a huge problem, because it could easily lead us back to a time when bacterial infections were deadly. The more people and bacteria that become resistant to the drugs, the more likely we are to see deaths from simple illnesses that once were easily treated. Treatments for some medical problems are almost completely ineffective now, due to resistance.


Many people are concerned with getting healthy today, which is great since there has been a large concern for obesity in America emphasized by the documentary “Super Size Me” released in 2004. Several people are starting fitness challenges to become happier with their bodies and their lives. Many dieticians are taking note to prepare plans for new clients. Professionals in sports management have strict requirements for their team members to stay healthy and in-shape for games, while some companies are even taking the initiative to encourage their employees to exercise with free or discounted gym memberships.

Prescription Drug Overdose

Since 1990, deaths from prescription drug overdose have more than tripled. In America alone, there are approximately 100 deaths per day from this issue, according to the CDC. This is a growing issue, and public health professionals are working toward lowering that number as much as possible. There are many ways that doctors are doing this, including prescribing fewer pain medications, limiting the number of refills available, and more. However, there is still work to be done to help improve the education of the public and lower the risk of death.

There are a number of public health concerns facing the country today. However, it’s important to keep in mind that there are professionals working toward cures, education, and more. This will help us face these issues in the right way, instead of just having mass hysteria about potential medical problems.

Runny Nose? Try Elderflower Tea

Runny Nose? Try Elderflower Tea

Oh how annoying a runny nose can be! Or is “sniffles” a better word? Well, by either title, it’s a nuisance. Anytime you have a runny nose, think about drinking elderflower tea. Elderflower makes a rich, full-tasting, caffeine-free herbal tea.

If you drink this tea throughout allergy season, it will help to reduce itchy eyes and a runny nose. Elderberry eases respiratory symptoms from excess mucous, cough, throat strain or discomfort to muscle strain.

Elderflower has long been enjoyed in Europe. The U.S. is slowly starting to catch up.

Homemade Elderflower Tea Recipe for that runny nose:

3 cups water
3 tablespoons dried elder flowers

Let steep for two hours. Strain out the flowers, re-heat and drink 3 cups a day.

Alternatively, you can purchase a great elderflower tea called The Republic of Tea Elderflower SuperHerb Tea Bags

More About the Elderberry

Elder Berry has been used in European folk medicine since antiquity for a host of maladies, ranging from joint discomfort and constipation to respiratory problems.

Elder berries are high in anthocyanidins, powerful purple pigment compounds that act as potent antioxidants, and includes vitamin C.

The berries anthocyanidins help ease the joints by its antioxidant activity. It also detoxifies tissues and promotes better digestion.

Elderberry flowering
Elderberry Plant Flowering

Stock up on elderflower tea for the coming winter and beat that runny nose and those sniffles!

The Health Risks of Loneliness

Do you suffer from loneliness?

Experts suggest that we may feel more lonely now than ever. While advances in technology may allow us to be increasingly connected, these “conveniences” may, instead, be taking the place of face-to-face time. This can result in us losing the development of truly deep connections.

Risk of Loneliness Higher Than Risk of Obesity?

When loneliness persists, it can have profound effects on your body. Research has suggested that long-term effects of loneliness may be worse for you than carrying around extra weight and increases your risk of premature death by 14 percent.

Other Ill Effects of Loneliness

  • Mental health – loneliness goes hand in hand with depression.
  • Risk of dementia and/or memory loss increases.
  • Sleep can become fragmented.
  • Feelings of isolation develop, which can also cause increased inflammation – the kind that causes arthritis and heart disease.

Loneliness Lifters

A Friend Saying Hello
A Friendly Hello

If you find yourself living a lonely life, you may have to learn to step outside your comfort zone to make important and healthful changes. This applies whether you are building up existing relationships or creating new ones.

Friendship requires effort, but the comfort friendship can provide makes the investment worthwhile.

How to Nurture Friendship

  • Reach out. Make an unexpected phone call or email, just to say hello and “how are you doing?”
  • Offer to help someone in need. This can come in many forms, but offering to help someone can be as simple as giving someone a ride, picking up groceries, babysitting, etc. The key is not to do it for pay, but out of the kindness of your heart. If someone tries to insist you pay, tell them they can “pay it forward“! (Returning your good deed to them with a good deed they perform for someone else).
  • Be positive. Negativity and criticism pull people down. Use kindness and approval. Nonstop complaining strains a friendship – and often breaks it completely.
  • Listen. Ask your friend’s what is happening in their lives. Let them know you are paying close attention when they speak. Physical gestures such as direct eye contact, body language and reaffirming comments prove that you are truly listening. When a friend shares emotions that go along with a difficult time in their life, be empathetic.
  • Extend and accept invitations. Invite a friend out for coffee, lunch or a drink. When someone invites you to a gathering or a friendly meeting, accept their offer.
  • Respect boundaries. Don’t over-tax your friends with your own needs. Remember that being a true friend requires give and take.

Find New Friends

  • Attend events. Get together with a group at a hospital, place of worship, museum, charitable group or other organization. You can form strong connections when you work with people who have mutual interests.
  • Take up a new interest. Take a college course to meet people who have similar interests. Join a class at a local gym, senior center or fitness facility.
  • Join a faith group. Take advantage of special activities at your church or synagogue.
  • Take a walk. Put on some good walking shoes and keep your eyes open. Chat with neighbors who also are out and about, or head to a popular park and strike up a conversation there.

Friends have lunch and a drink

It’s also important to remember that feeling lonely and being alone are two different things. You can feel lonely in a crowd, just as you can feel content when you’re all by yourself. Having a solid support system in your life gives you strength to be able to navigate the alone times with ease or even pleasure.

When you do find yourself with some “alone-time”, consider the time a valuable asset and make the most of it; in other words, invest in yourself. Rest and recharge, pursue a hobby, meditate, indulge in a daydream or listen to your favorite music. Do not sit brooding and feeling sorry for yourself.

Mother Teresa Quote About Loneliness
Mother Teresa Quote About Loneliness