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The Top 15 Smart Phone Apps to Make You Strong and Healthy

The mobile medical app market is exploding, with countless tech companies vying to grab a share of the $3 trillion spent annually on health care in the United States. And with obesity among US adults reaching an all-time high, the number of fitness and dieting apps is also on the rise.

Whether it’s by keeping track of calories, exercise, or weight loss, fitness apps definitely make losing weight much easier. Here are 15 of the best ones for Android and iPhone users.

The Top 15 Smartphone Apps to Keep You Focused on Your Active Lifestyle Goals

#1. MyFitnessPal

  Rated five stars on both the Android and iPhone and free to download, this is one of the most popular fitness apps on the market. It’s especially useful when it comes to counting calories since it has a database of over 5 million foods to choose from.

You can quickly enter and save meals to see how many calories you’ve consumed for the day. The app also allows you to connect to fitness apps or devices. You can even import recipes you’ve found online so you can get the most accurate calorie count.

Learn more about the MyFitnessPal app, here.

#2. Weight Watchers

If you’re a fan of the Weight Watchers approach, but don’t have time to go through the traditional process, this app brings everything to you for free. It’s rated five stars on iPhone and four on Android and enables you to track food and share your progress with other members of the Weight Watchers community.

Additional subscriptions, like OnlinePlus or Meetings, allow you to post before and after photos and share your favorite recipes with other members.

Learn more about the Weight Watchers app, here.

#3. Ideal Weight

Available only on Android and rated four stars, this free app helps you determine your Body Mass Index (BMI). This app is a great place to start your weight loss journey.

The app calculates your BMI based on your height and weight. It will then give you an estimate of your ideal weight for your height, allowing you to determine how much you would like to lose.

Learn more about the Ideal Weight app, here.

#4. Lose It!

If you’re looking for a weight loss plan that’s customized to fit your needs, then this is the app for you. The app is rated four stars for the iPhone and five for Android and is free to download. All you have to do is enter your personal information, and then start tracking your calories and exercise.

Based on the goals you’d like to achieve, the app will give you information about which behaviors are helping you and which are hindering you in your weight loss journey.

Learn more about Lose It, here.

#5. Noom Coach

This app also turns your phone into your own personal weight loss coach. It’s rated four stars on the iPhone and five on Android and free to download. It features programs created by doctors to help you combat health conditions such as diabetes and high blood pressure.

It’s known to help users develop healthy habits since it gives you a specific plan to follow each day.

Learn more about Noom Coach, here.

#6. Fitness Buddy

It can be really hard to develop a workout routine, especially if you have no clue what you’re doing. Thankfully, Fitness Buddy has a library of over 2,400 exercises and 1,000 videos in a variety of styles.

It also enables you to track your progress and suggests complete exercise routines. The app only costs $2.99 and is rated five stars on iPhone and four on Android.

Learn more about Fitness Buddy, here.

#7. Nike + Run Club

This app helps keep you motivated by enabling you to compete with other runners and share your progress with the community. Free to download and rated four stars on the iPhone and five on the Android, the app tracks each run and gives you updates on your progress as you go.

It even features famous athletes such as Allyson Felix and will help you create a customized plan to fit your goals and skill level.

Learn more about Nike Plus Run Club, here.

#8. Runkeeper

Although the name may be misleading, Runkeeper is for much more than just running. It has a GPS capability that will help you track walks and bike rides, too. You can use the app to set reminders to ensure you complete your walk, run, or bike ride and personalize your routines to fit your schedule.

The app is free to download and is rated five stars across the board.

Learn more about Runkeeper, here.

#9. Endomondo

This app also tracks activity using a GPS. It can help you log every detail, including speed, miles, and calories burned. You can also sync it with your other fitness apps or devices to help you set the best goals for yourself.

It’s rated five stars on both iPhone and Android devices and is free to download.

Learn more about Endomondo, here.

#10. JEFIT Workout Tracker Gym Log

You can download this app for free and get your very own workout planner, professional workouts, and more than 1,300 exercises to choose from. You can even add your own exercises and track your progress along the way by graphing your body measurements.

JEFIT is rated five stars on both iPhone and Android devices.

Learn more about Jefit, here.

#11. Nike + Training Club

Similar to Nike + Run Club, this app includes a variety of workouts designed by fitness pros. You can set up your own personalized training system and track progress as you go.

The app is rated four stars on iPhone and five on Android.

Learn more about Nike Plus Training Club, here.

#12. Daily Burn

Another popular fitness program Daily Burn helps you decide where to start. The app will guide you toward your fitness goals. There are over 800 workout videos to choose from and a new 365 workout, designed with beginners in mind, is released each day.

The app is rated four stars on both iPhone and Android.

Learn more about the Daily Burn app, here.

#13. MyNetDiary Calorie Calculator

Logging both calories and exercise is an essential part of losing weight. This app helps you do both. It’s rated five stars on both the iPhone and Android and is free on Android devices.

MyNetDiary analyzes the data you enter and provides you with weekly updates on your goals.

Learn more about MyNetDiary app, here.

#14. Fitocracy

Let’s face it, getting fit isn’t everyone’s idea of fun, but this app helps make it more entertaining. You’ll go on quests, unlock new achievements, and earn points. The app even includes tips and exercises from fitness experts.

It’s rated five stars on iPhone and four on Android.

Learn more about Fitocracy, here.

#15. Fitbit

Perhaps the most popular fitness app on the market, Fitbit allows you to track your food, exercise, and even sleeping habits.

It’s rated four stars on both the iPhone and Android devices and syncs well with your Fitbit device.

Learn more about Fitbit, here.

In conclusion…

Regardless of your fitness goals, the apps on this list have something for you. They're the most highly rated across iPhone and Android devices, so you're sure to experience results if you use them as they are designed.

Note however those nutrition experts are divided when it comes to the effectiveness of counting calories and taking on strict exercise regimens — be sure to consult with a professional if your weight loss goals are substantial, or if you have underlying health conditions that might make the workouts or recommendations on these apps challenging.

Chris Barry is a staff writer and senior editor for Zwivel. He has written stories on everything from motorcycle gangs in the Caribbean to traveling the USA with Ringo Starr. His articles have been published in such high – and sometimes low – profile publications as Vice, Maxim and The National Post.

February 28, 2018 at 06:20AM

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30-Minute No-Equipment Barre Sculpting Workout

February 25, 2018 at 05:01PM

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10-Minute Booty Shaping Workout

February 20, 2018 at 05:00PM

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30-Minute At-Home Boxing Workout

February 18, 2018 at 05:40PM

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92 Bodyweight Workouts that Will leave you feeling awesome

Why You Should do Bodyweight Exercises

There are a lot of different types of fitness programs, from those you do at the gym, to at-home workouts. Each of these varies in intensity, type, and benefits. If you are interested in something you can do at home without equipment, bodyweight might be for you. Here are some of the top benefits of doing bodyweight exercises.

You Can do it Anywhere

This is definitely one of the top benefits of bodyweight exercises. You don’t have to leave your home or find a gym. There is no equipment you need to purchase and find a place for, plus it costs you nothing. Bodyweight exercises rely only on your own weight and the intensity you bring to each move. You can do them at home, in the office, at a park or the beach, just about anywhere. While traveling, it is easy to do them in your hotel room or on your balcony, without having to look for a gym or go for a run.

It Works Out Your Entire Body

Another reason to start incorporating bodyweight exercises into your fitness routine is that it can work out your entire body. Most bodyweight moves will target one specific area, but also benefit others as well. For example, elbow planks are often done for your core and abdominal muscles, but your arms, shoulders, and even your leg muscles are also getting a fantastic workout. Moves like jumping jacks, wall sits, burpees, and mountain climbers are similar; they are working for multiple muscle groups at the same time.

  Just a few benefits to building your muscle mass up with body weight exercises

  There is Cardio and Strength Training

Many people believe bodyweight is just for strength training, but a lot of moves provide high-intensity cardio as well. If you don’t like boring cardio workouts, do the jumping and high-intensity bodyweight moves instead! This is when you do the moves that require lifting your body off the ground and doing jumps. There are many different types of jumps aside from just jumping jacks. Plank jacks, punches, and skaters are some other moves that provide an excellent cardio workout.

Bodyweight is Perfect for Lean Muscles

Since you aren’t adding any weights with these moves, you are working on long, lean muscles. You don’t have to worry about bulking up, though you will be able to lose weight and tone your body with bodyweight exercises. You can still do some weights, but incorporating more bodyweight moves really focuses on those long muscles.

To help you get started, here's a list of…

92 Bodyweight Workouts that Will leave you feeling awesome

10 rounds of 10 second “L” sits off the floor

“Susan” – 5 rounds for time:  Run 200m, then 10 squats, 10 push ups

Run 1 mile and at every 1 minute complete 10 air squats, 10 push-ups, 10 sit-ups

10 Rounds for time:  10 burpees, 100 m sprint

10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.

3 Rounds for time:  10 Handstand push-ups, 200 m run

6 Rounds for time:  10 push ups, 10 air squats, and 10 sit-ups

10 rounds for time:  10 push-ups, 10 squats, 10 sit-ups

10 rounds for time:  10 push-ups, 100m dash

5 rounds for time:  10 push-ups, 10 hollow rocks, run 200 meters

10 rounds:  10 push-ups, 10 squats

10 rounds for time:  10 hand-release push-ups, 10 v-sits, then 10 squats

10 rounds for time:  10 sit-ups, 10 burpees

4 Rounds for time:  10 vertical jumps, 10 push-ups, 10 sit-ups

5 Rounds for time:  10 vertical jumps, run 400 meters

10 rounds for time: 10 walking lunges, 10 push-ups

10 sets of 100 m dash (rest is length of time it took you to complete the last 100 m sprint)

100 air squats, rest 3 minutes, 100 air squats, rest 3 minutes, 100 air squats

For time complete 100 air squats

For time complete 100 burpees

For time:  100 jumping jacks, 75 air squats, 50 push ups, 25 burpees

For time:  100 push ups

10 to 1 ladder:  Burpees and Sit-ups

10 to 1 ladder:  sit-ups/pushups and a 100 meter sprint between each set.

10 sets of:  30 second handstand hold followed by holding for 30 seconds at bottom of squat

10 x 50 meter sprint (rest is 2 minutes between sprints)

3 Rounds for time:  20 jumping jacks, 20 burpees, 20 air squats

4 Rounds for time:  20 ab mat sit-ups, 20 push-ups, 400 meter run

For time complete 200 air squats

For time complete 250 jumping jacks

3 Rounds for time:  Run 1/2 mile, then 50 air squats

5 Rounds:  3 vertical jumps, 3 squats, 3 long jumps (rest as needed)

3 Rounds:  30 push-ups, 30 second handstand

5 Rounds:  30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat

5 rounds:  30 second handstand, 60 second squat hold ( at the bottom of the squat)

3 x 20 tuck jumps, followed by 3 x 30 second handstand holds

3 rounds for time:  400m run/sprint followed by 30 air squats

4 sets x 25 jumping squats

3 rounds for form/technique:  5 handstand to jackknife to high jump, 5 handstand to jackknife to tuck jump, 5 handstand to jackknife to split jump

20 rounds:  5 push-ups, 5 squats, 5 sit-ups

10 Rounds:  5 push ups with a 30 second plebs plank (a hold at the top of the push up, arms extended and body tight like a plank!).

5 Rounds:  200 m dash (rest is the length of time it took you to complete the previous 200m dash)

50 air squats x 5. Rest equal amounts as it took to do each 50.

50 air squats, 4 rounds. rest for 2 minutes between rounds.

50 sit-ups, 400 meter run or sprint or walk. 3 rounds.

5 x 400M sprints (rest is the same time it took you to complete the last 400m sprint)

7 rounds for time:  7 squats, 7 burpees

air squat x 10 push up x 10 sit up x 10 3 rounds for time

Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time

bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..Tabata squats.

Burpee to the push-up position, do 10 push ups, burpee out. 5 rounds.

Do one air squat and take one breath, (you can breathe all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.

Do Tabata Squats with eyes closed.

Handstand 1 minute, hold the bottom of the squat for 1 minute, 5 rounds.

Handstand 10 seconds jack-knife to vertical jump. 25 reps…

Handstand 30 seconds and 10 squats, 8 rounds.

handstand 30 seconds and 20 air squats, 5 rounds.

handstand 30 seconds, to squat hold 30 seconds. 10 rounds.

Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.

handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.

Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.

Handstand to Jack-Knife to vertical jump. 30 Reps.

Handstands, 30-second hold, 30-second static squat, 30-second rest, 8 rounds.

If you cannot do “man's style” do your pushups from the knees. After that do 100 air squats for time.

Invisible Fran…21-15-9 of air squats and push ups for time.

Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!

Plebs plank, the bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.

Run 1 mile and do 10 push-ups every 1 minute.

Run 1 mile for time.

Run 1 mile with 100 air squats at midpoint, for time.

Run 1 mile, lunging 30 steps every 1 minute.

Run 1 mile, plus 50 squats-for time.

Run 1 mile, stopping every minute to do 20 air squats.

Run 1 minute, squat 1 minute 5 rounds.

run 200 meters, 50 squats, 3 rounds

run 400 meters, 50 air squats. 4rounds.

run 400m air squat 30 handstand 30 seconds 3 rounds for time

Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.

spend a total of 3 minutes in a handstand.

Spend a total of 5 minutes in a handstand or headstand. If you are using the headstand do not stay over a minute at a time.

Sprint 100 meters, Walk 100 meters, 10 rounds.

sprint 100m 30 squats…8 rounds.

Sprint 200m and do 25 push ups, 3 rounds.

sprint 50 meters, 10 push-ups. 10 rounds.

Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.

Tabata Push-ups.

Tabata squats and Tabata pushups.

Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.

Test yourself on a max set of push ups…tight body chest to the floor…full extension!

Walk 100 meters on your hands, even if it is 2 meters at a time.

10 Rounds for time:  Run 100 meters, then 20 air squats

4 Rounds:  Hold a handstand for 30 seconds or do 5 handstand push ups, then run 400 meters

Post your own workouts not requiring equipment to comments.  Thanks for contributing!

February 18, 2018 at 10:30AM

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The Simple Truth Why Diets Do Not Work

Day in and day out I see people around me in the streets, restaurants and on the TV eating VERY unhealthy. Even worse than this is the amount of people who eat without knowing what they’re putting into their body… Globally, one of the biggest problems in our eating habits is not knowing what works for You and what is Healthy!

If you’re feeling frustrated with your diet and you’re not seeing the results you want (or you are struggling to stick to a strict regime) don’t worry: I can assure you that you are not alone. Thousands of people embark on diets with high hopes only to, unfortunately, fall back into unhealthy habits just weeks later.

If you have ever wanted to know why your diet is not working you have come to the right place. Here are a few tips to keep you informed and enthusiastic about healthy living.

Let’s begin.

The Importance of Good Eating Habits

Healthy eating is going to make you happier, better looking and will often contribute to a prolonged life. Unfortunately, despite the obvious benefits of healthy eating many chose to ignore the signs and live an unhealthy lifestyle.

Even when people actively attempt to change the ways they often fall short, lose sight of their goals and return to eating badly. We all know that eating healthier is better for our bodies and minds. So why are people failing?

Tailoring your Diet

As a personal trainer, I have been fortunate enough to be involved with the exercise regimes and diet planning of many people. Throughout the years I have heard people say, “I have tried all diets, but none of them have helped me lose weight”. I have found the people who say this do not want to listen to their bodies. They would rather close their eyes and follow a random diet and see what’s going to happen. This is not a good attitude to dieting!

Recent studies conducted show that a Ketogenic diet had a greater result than a moderate Carbohydrate diet for Diabetics. It was a 12-month long study and all the people who were on Ketogenic diets vs Moderate Carb diets lost weight and some of them even stopped their medication. The test produced some fantastic results.

Guaranteed fat loss and improved health, yes, but that doesn’t mean that it is going to work for you. Can you stop eating sugar and grains?

If the answer is ‘no’ or even ‘I don’t know’ then the Keto diet is probably not for you.

However, if you take a considered approach to your diet and implement certain segments of the Keto program in your diet it could bring positive benefits.

Keto is as simple as bacon and eggs?

A similar situation has been seen in relation to vegetarians. Recent studies conducted in Taiwan have shown that Vegetarian diets have provided a protective role against the risk of breast cancer. Whilst meat and processed meat dietary patterns have been associated with a higher breast cancer risk.

That sounds amazing and will probably make you want to quit meat. Making a dietary choice like that comes with a lot of pressing questions.

Can you quit eating meat and fish forever?

Can you become vegetarian permanently?

So, what to do?

What is the right diet?

Let Your Metabolism Decide

We often hear people bragging about their metabolism, some people have “slow” and some have “fast” metabolism. But most of these people don’t even know what really constitutes their metabolism.

Recently I came across an interesting doctor specializes in human metabolism – Dr. Jade Teta. I love the way he explains metabolism – like a thermostat. In other words, if you are going to try to push your metabolism and achieve extreme fat loss (reduce calories to the max. and train insanely), your metabolism is not going to be happy and will push against you to bring you back to homeostasis.

Indeed, this is often the case with people who pursue quick and purely aesthetic changes to their body. A ‘quick fix’, whilst desirable, is less impressive and sustainable than a long-term change to a healthy lifestyle.

What you need to find is a diet that works for you – not the diet in the magazine, or the diet your friend is on – but what could work for YOU.

If you keep an enthusiastic and experimental attitude when pursuing the ideal diet, you will eventually find your way.

What You Might Not Know About Your Hormones!

If you want to change your body composition two things are required:

getting your calories under control and

finding a hormonal balance.

When I say ‘calories under control’, I mean a caloric deficit for fat loss and caloric surplus for mass gain plus the right macros in both cases.

When we are talking about hormones, unfortunately, there is no formula that defines which hormonal ratios are required for fat loss or mass gain. This is because we are all unique.

The first sign that your body is not happy and metabolism are not in balance should be obvious. If you are experiencing frequent cravings, low energy levels, a frustrating level of hunger or bad sleeping patterns this is a tell-tale sign that your body is not balanced.

Dr. Jade Teta’s advice is key. You must sort out your hormonal balance first, and then slowly adjust your calories. This is a great way to focus your diet and your healthy lifestyle!

What WILL Work for You in the Long Run?

Finding out what works for you is not that hard. But it does involve some research and experimenting.

One of the biggest mistakes that beginners make is jumping into extreme diets and training hard on Monday, leaving nothing for the rest of the week. Stop doing that! Listen to your body!

Being conscious of the changes your body goes through is key to designing the best diet possible. Start with small changes and see how your body and mind are reacting.

Additional reading…

Sometimes the answer is to stay in bed for an extra couple of hours instead of going to the gym. If your body and mind are exhausted already that extra hour in the gym is going to stress your body even more and your metabolism is going to push against you and prevent you from achieving that desirable fat loss.

Having crazy cravings does not mean that you are going in the right direction – hunger is not equal to long-term fat loss. Hunger is a sign that something is not right with the diet.

You don’t have to be hungry and moody, day in day out, to reach desirable results. Be kind to your body and mind and you will be rewarded.

Conclusion

It is important to keep the Strength Sensei Charles Poliquin’s words in mind when embarking on a dietary journey. Choosing the right diet is an intensely individual experience, it doesn’t have to be overly strict and it shouldn’t be tiresome.

Hopefully, some of these tips will kickstart a renewed willingness to stay healthy and listen to your body!

Life is a journey of progression, not perfection! I can’t say this more. Celebrating each and every milestone – whether a win or a learning – matters in that it happened. Your life, my life, the life of everyone on this great planet is or was… and our stories intersect from time to time. If we take time to really appreciate the journey we are on, rather than be consumed by an idealized destination, we create space for ourselves to manifest something amazing along the way. . Yes, having a positive mental attitude is important. . Sticking to our pillars and non negotiables is important. . Making time for ourselves is important. . But more than anything is your paramount, undeniable right to be happy!! . Go make life happen —one step and a time! . . . . #Entrepreneur #health #fitness #lifestyle #family #lifecoach #lifestylementor #keynotespeaker #bizcoach #nutritioncoach #personaltrainer #fitfluential #wlfm #wlfmanifesto #mindset #travel #dad #author #blogger #behappy #pursuitofhappiness

A post shared by Dai Manuel | Lifestyle Mentor (@daimanuel) on Jan 22, 2018 at 1:23pm PST

Author Bio: Justina Triasovaite

Justina is a certified female personal trainer in London and also runs justinatraining.com, a site with useful information for those who are interested in general fitness and body transformation. A committed health and fitness fanatic, Justina is very passionate about helping people transform their lives. Learn more fitness tips and follow her journey on Justina Fitness Training or her Instagram account, @justinatraining.

February 16, 2018 at 08:02AM

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Bollywood Dance Workout to Have a Blast While Burning Calories

February 11, 2018 at 06:21PM

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10-Minute Flat Belly Super Tabata Workout

February 06, 2018 at 05:00PM

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Love Letter To Myself With Iskra Lawrence

February 06, 2018 at 07:39PM

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Have you ever asked yourself, ‘Is this all there is?’

What if our default was to embrace that feeling of uncertainty, and strive to discover what we're being called to do?

Do you ever get the deep-down feeling that there's so much more meant for you in life?

I've accepted that pushing my boundaries and getting comfortable with feeling uncomfortable is essential for continued growth in life. Playing safe was easy. Sticking to ‘my' normal everyday routine THAT was easy. Living with eyes wide shut to the possibilities that there could be so much more, NOT SO EASY!

Here are 3 Simple Things You Should Be Doing to Improve Your Life…

3 Simple Things You Should Be Doing to Improve Your Life

No matter where you find yourself – no matter what stage of life — there's always, ALWAYS, ALWAYS an opportunity to choose another way. Here are 3 Simple Things You Should Be Doing to Improve Your Life…

Posted by Dai Manuel: Your Lifestyle Mentor on Sunday, February 4, 2018

The more I explored this feeling. Sitting with the introspective interrogation of self, asking over and over,

Have you ever asked yourself, ‘Is this all there is?'

I finally answered.

NO! (Unless I choose it to be)

In life, once you embrace the journey along an endless path of possibility, the feeling can no longer be ignored. In my experience, the more we work on suppressing this spiritual call to action, the more we feel discontent with self (based on my personal experience). And to be honest, I found that my initial default was to question my motives, trying to talk myself out of it, and list all the reasons why I would fail and not be able to make it work… funny how that was a default way of being for me, and I had never really paid attention to it.

And so, almost 30 months ago, my family and I said ‘let's do this!' what do we have to lose — but more than that, we drilled down deep on the question, ‘What do we have to gain?!' And set off on a journey that has brought us all over North America, and now back to Bali, Indonesia. Don't get me wrong, we don't have it figured out yet, and you know what, there's the possibility that we never will. But that doesn't matter because we're together and living in alignment with our purpose, as we help others with answering the question, ‘Is this it?', guiding them through similar journeys of creating their ideal lifestyle by purposeful design.

I like to think of it as pro-active living. Resetting our defaults and pressing forward into the expanse of possibility.

We have but one life to live, but if done right, one is enough.

No more holding back, time to GO GET IT!

Need some help finding clarity?

Book a free 30 minute Rapid Transformation Coaching & Mentorship Call with me:

Book a FREE Call

  February 05, 2018 at 05:04AM

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30-Minute Full-Body Jennifer Lopez Workout

February 04, 2018 at 06:01PM

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Feeling fat, sick, and nearly dead? Here’s what you do

Making lifestyle changes is never easy on our own.

That's where community matters most… a like-minded group of people to connect with and hold us accountable to becoming the best, healthiest and happiest versions of ourselves.

The Whole Life Fitness Manifesto is not just about physical health but whole-life fitness that blends mindfulness and personal development with equipment-free workouts.

If you are looking to make some big shifts, I'd like to invite you to join the WLFM Tribe.

What you can expect by joining the FREE WLFM Tribe:

You will receive daily emails outlining full body, no equipment required 15-minute workouts. (these workouts are fully scalable no matter your fitness level or ability – we all start somewhere)

You will receive daily mindfulness and personal development prompts, allowing you to maximize your daily 2% (30-minute) investment in you.

You will receive access to a private online community connecting you with your fellow tribe members (aka your accounta-buddies)

You will gain a new appreciation for yourself and a new perspective on what it means to be healthy for life.

You will ‘whole'-istically sharpen and improve your body, mind, and spirit.

AND, You will be more awesome in life. Period.

And, as I always like to say, You might be working out on your own, but you’re never alone!

Join the thousands of men and women whose lives have been transformed by the Whole Life Fitness Power-30 lifestyle, and let their success stories inspire you as you work through the book (optional), join the online tribe, and set a foundation for a life of awesomeness.

Join the next phase of the Whole Life Fitness Manifesto today!

Click here to join!

February 04, 2018 at 06:55AM

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Do you believe we are the average of the 5 people we spend the most time with?

Who positively influences you in being the best version of you in life?

Power of association is everything!

Do you believe we are the average of the 5 people we spend the most time with?

Who positively influences you in being the best version of you in life? Power of association is everything!

Posted by Dai Manuel: Your Lifestyle Mentor on Wednesday, January 31, 2018

Looking to up your association?

Join the Whole Life Fitness Manifesto 28-Day Challenge… improve body, mind, and spirit with a community of like-minded go-getters. It's free, it's fun, and you'll be even more fantastic for doing it!

–> www.JoinWLFM.com

February 02, 2018 at 12:07AM

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How to Turn Off and Regulate Your Hunger Hormones for Good

Numerous individuals incorrectly trust that weight increase is all about calories and self-control. Though, contemporary obesity investigation disagrees… and experts are progressively pointing their fingers at a hormone named leptin.

What is Leptin?

Leptin is a hormone that is formed by the body's fat cells. Leptin's main target is in the brain, chiefly an area named the hypothalamus.

Leptin is supposed to tell the brain that we have sufficient fat stowed, that we don't want to eat, and that we can burn calories at a usual rate. It also has numerous other purposes connected to fertility, immunity, brain function and others.

The leptin system changed to save us from starving or overindulging, both of which would have made us less likely to endure in the natural environment.

These days, leptin is very effective at keeping us from starving. Nonetheless, something is wrecked in the mechanism that is supposed to stop us from overindulging.

But that’s not all. There is one other hormone at play, called ghrelin.

Image care of Rudy Mawer

What is Ghrelin?

Ghrelin is a hormone formed in the gut. It is frequently called the appetite hormone and occasionally named lenomorelin. It journeys through your blood and to your brain, where it tells your brain to become starving and seek out nourishment. Ghrelin's chief purpose is to increase hunger. In addition, it disturbs your sleep/wake cycle, reward-seeking behavior, taste sense and starch breakdown.

This hormone is formed in your gut and secreted when your belly is unfilled. It enters the blood and affects a share of the brain recognized as the hypothalamus (yes, that old chestnut), which rules your hormones and hunger. The higher your levels, the hungrier you get. The lower your levels, the fuller you feel and the easier it is to eat fewer calories.

Ghrelin might sound like a dreadful, diet-wrecking hormone. Though, in the past, it played a part in existence through helping individuals uphold a healthy level of body fat.

Image care of Bodybuilding.com

How Do I Know If I’m Leptin Resistant?

The best way to see if you are leptin resistant is to look in the mirror. If you have a lot of body fat, particularly in the stomach area, then you are virtually unquestionably leptin resistant.

What Can I Do About it?

There are numerous things you can do:

Dodge processed food

Preferably, we’d shop the farmers’ market each day for fresh, home-grown foods, and make all our treats from scratch.

A processed food is any food that has been changed in some way throughout preparation. Food processing can be as straightforward as freezing, canning, boiling or drying, so not all processed foods are unnatural, but some processed foods might contain elevated levels of salt, sugar and fat. Ingredients such as salt, sugar, and fat are occasionally added to processed foods to make their taste more pleasing and to extend their shelf life, or in some cases to contribute to the food's construction, such as salt in bread or sugar in cakes. Purchasing processed foods can lead to people eating more than the suggested quantities of sugar, salt and fat as they might not be conscious of how much has been added to the food they are purchasing and eating.

Fast Food on the brain? We are what we eat…

Eat soluble fiber

This decelerates ingestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some berries and vegetables. It is also found in psyllium, a common fiber supplement. Some kinds of soluble fiber might help lower danger of heart disease.

Workout

Exercise can benefit nearly any health complaint. A fit heart beats more slowly and proficiently, which benefits the whole body through healthier blood flow. Increased oxygen to all tissues and the lungs keeps the circulatory system in strong condition. A brawny body burns fat even at rest, making fatness and its connected health problems less probable.

Nap

Sleeping offers numerous benefits for fit adults, including relaxation, reduced exhaustion, increased attentiveness, better disposition, and even better performance, with faster reaction time and healthier recollection.

Lower your triglycerides

Triglycerides are a kind of fat found in your blood. When you eat, your body changes any calories it doesn't need to use right away into triglycerides. The triglycerides are stowed in your fat cells. Later, hormones release triglycerides for energy between mealtimes. If you frequently eat more calories than you burn, you might have high triglycerides. Having an elevated level of triglycerides can increase your danger of heart disease.

Eat protein

The three macronutrients affect our bodies in diverse ways. Studies show that protein is by far the most satisfying. It helps you feel fuller, with less food. Part of the reason is that protein decreases your level of the appetite hormone ghrelin. It also increases the satiety hormone peptide YY, which makes you feel full.

How to Turn Off and Regulate Your Hunger Hormones for Good

How Can I Help Control Ghrelin?

Unfortunately, there is no straightforward way to do this. Ghrelin appears to be a hormone that can't be directly controlled with medications, foods or supplements.

Though, there are a few things you can do to help uphold healthy levels:

Avoid weight excesses

Extra pounds do more than increase your heaviness—they increase your danger of major health complications. Individuals who are over heavy or fat are more likely to have heart disease, strokes, diabetes, melanoma, and depression. Luckily, losing weight can decrease your danger of developing some of these complications.

Prioritize slumber

Getting sufficient slumber and guaranteeing excellent quality slumber is a key to upholding decent bodily and cerebral fitness.

Increase muscle mass

Though you recognize exercise is good for you, you might not recognize the importance of building muscle through strength exercise. If your exercises only focus on aerobic isometrics, you're missing a crucial constituent of general fitness. Gaining muscle mass offers plenty of benefits for everybody. Strength exercise increases lean muscle mass, which helps your body burn calories more competently and improves your quality of life.

Eat additional protein

Getting sufficient protein is vital for wellbeing. For this reason, the Recommended Daily Intake for protein is 50 grams each day.

Uphold a steady weight

Reaching and upholding a healthy weight is vital for general wellbeing and can help you stop and control numerous illnesses and conditions. If you are over heavy or fat, you are at a higher danger of developing grave health complications, including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing complications, and certain tumors. It helps you lower your danger of developing these complications, helps you feel good about yourself, and gives you more vigor to love natural life.

Cycle your calories

Episodic overfeeding, or calorie excesses, has the exact reverse effects of long-lasting caloric control. A day or two of refeeding can counterbalance the metabolic downshift that happens with dieting. It can increase leptin, and then testosterone, growth hormone, and thyroid to standard, pre-diet heights. You might just need some cyclical slimming tactics to re-sensitize the body to the fat burning process, bust through a plateau, and drop that last layer of fat that has been holding on for dear life.

In conclusion…

…fatness is not produced by gluttony, indolence or a non-existence of self-control. Leptin is the chief hormone of body fat regulation, whilst ghrelin is a very significant appetite hormone. Together, they play a key role in appetite, hunger, and food consumption. Because of this, they can have large effects on your accomplishment of weight loss and upkeep. Through having a maintainable and pleasant food strategy, you can circumvent the yo-yo dieting that causes big variations in weight and damagingly affects your hormones.

Author Bio: Dr. Mark El-Hayek

Dr. Mark El-Hayek is a graduate of Macquarie University Sydney, Australia with a Masters of Chiropractic and a Bachelor of Medical Science majoring in human anatomy, physiology, and neurobiology. To help people in pain, he opened Spine and Posture Care in 2013 with a view to treating those who suffer from the pain in the spine and back. He has used his experience to implement several new methods to treat those who suffer from the pain in the spine and back. He takes pride in varying his workouts to address individual deficits, avoid injury, maintain enthusiasm, and maximize results to get rid of pain forever.

January 30, 2018 at 08:35AM

[old-soulless]

Perspective is everything in life… choose a Great Day!

Choose a GREAT Day!

Perspective is everything. I find that charging through life with a positive mental attitude has done me well. When things got you down, remember you can envision yourself drawing a line in the sand. Then, see yourself stepping over that line… everything behind that line is now in the past—and it has no bearing on the journey in front of you. Appreciate it for what it was. Acknowledge it. Learn from it. And set the intention to love forward… setting a course that is not only good but one that is GREAT! #WLFManifesto

Posted by Dai Manuel: Your Lifestyle Mentor on Tuesday, January 23, 2018

Perspective is everything.

I find that charging through life with a positive mental attitude has done me well.

When things got you down, remember you can envision yourself drawing a line in the sand. Then, see yourself stepping over that line… everything behind that line is now in the past—and it has no bearing on the journey in front of you. Appreciate it for what it was. Acknowledge it. Learn from it. And set the intention to love forward… setting a course that is not only good but one that is GREAT!

#WLFManifesto

  January 29, 2018 at 09:00AM

[old-soulless]

10-Minute 6-Pack Abs and Perfect Posture With Jason Wimberly

I can't say it enough... adopt a lifestyle of 'progression' not 'perfection'... here's what you can do about to start living the life you want starting NOW. January 28, 2018 at 05:00PM

[old-soulless]

How to Live a life of Progression NOT perfection (video)

I can't say it enough… adopt a lifestyle of ‘progression' not ‘perfection'… here's what you can do about to start living the life you want starting NOW.

Live a life of Progression NOT perfection!

I can't say it enough… adopt a lifestyle of 'progression' not 'perfection'… #WLFManifesto

Posted by Dai Manuel on Thursday, January 25, 2018

January 29, 2018 at 12:59AM