The New Fitness Power Moves

 
CORE – BALANCE – STRENGTH.  These are 3 things that you need in order to master the new fitness power moves that are inspired by some pilates, yoga, martial arts, core balance exercises and strength.  In order to be a part of this new fitness movement, according to Details Magazine, one must increase their strength and balance and combine strength and skill in order to accomplish these incredible movements and exercises.  Requiring more than muscle to master, it’s all about leverage, core strength and balance.  Here are the new fitness power moves.  Are you able to master these?
 

The Eight-Angle Pose Power Move

 
Sit with legs in diamond shape in front of you, soles of feet together. Lift and cradle right calf in front of chest with both arms, elbows bent, palms facing body, foot flexed. Grab right heel with right hand, left hand under right calf, and lift and hook right leg over right shoulder. Place left palm on floor outside of left leg and press into floor to lift butt slightly, then place right palm on floor in front of you. Lift left leg and cross left ankle over right, feet flexed. Use abs to lift butt and torso slightly forward, straightening legs out to right side.

And if you are not ready to do the Eight Angle Pose right now, you can get your arm balance ready by practising these following 3 moves.

Bicycle Crunch

 
Lie face-up, right leg extended about 3 inches off floor, left knee bent 90 degrees, hands behind head, right elbow touching left knee. Moving slowly and with control, switch sides, rotating torso to right, extending left leg out in front of you and bending right leg 90 degrees, touching left elbow to right knee for 1 rep. Do 10 reps slowly. Repeat 3 times.

Dolphin

 
Start in downward-facing dog, then lower forearms to floor, elbows directly under shoulders, and walk feet in a few inches toward head, pressing heels toward floor. Hold for 3 breaths, then lower knees to floor to relax. Repeat 3 times.

Single Knee Plank

 
Start in downward-facing dog, then lift right leg to ceiling (three-legged dog), keeping hips facing forward. Shift forward to plank pose, bringing right knee into chest, back slightly rounded, palms pressing body away from floor, abs engaged, toes pointed. Hold for 3 breaths, then press back into three-legged dog. Repeat 5 times.

This article was originally published in Details Magazine in the June/July 2013 issue.  All images are courtesy of Details Magazine and cannot be reproduced!  Thank you.

DAILY AFFIRMATIONS > Be Happy, Be Wealthy, Be Active and Be Free!

 
Just Add Good Stuff presents “DAILY AFFIRMATIONS for a HEALTHY, HAPPY & WEALTHY LIFE” series. This is Set #8 following the hugely successful 1st set (click here), 2nd set (click here), 3rd set (click here), 4th set (click here), 5th set (click here), 6th set (click here) and the recently launched 7th set (click here)! The infographs serve as a reminder and guide to a healthy, more prosperous and happier life through nutrition, diet, and fitness.

Be Happy, Be Wealthy, Be Active and Be Free!

Please share with all of your friends and family! Thank you!

Just right-click to ‘save’ the images to your computer -OR- click on these images for the ‘full-size’ version.

DAILY AFFIRMATIONS #1 > YOUR DAILY MORNING PURE & NATURAL LEMON WATER

DAILY AFFIRMATIONS #2 > EAT A RAINBOW… LITERALLY!

DAILY AFFIRMATIONS #3 > BEAUTIFUL SUMMER FLOWERS

Just Add Good Stuff presents some tips for a happy, successful and healthier life:

subtract the bad stuff in your life | definitely add more of the really good stuff

but everything in MODERATION | smile all the time | RELAX | re-connect with a friend

call a family member | buy from local grocers | recycle + compost | DON’T smoke

adopt an organic whole foods plant based DIET | drink lots of water | meditate

say NO to fast food | eat LOTS of veggies | get some SUN | prioritize

be SPECIFIC about your goals | continue dreaming + thinking BIG

forget about your EPIC MELTDOWN… there’s always next season

DAILY AFFIRMATIONS – Be Happy, Be Healthy, Be Fit and Be Free!

 
Just Add Good Stuff presents “A GUIDE to a HEALTHY, HAPPY & PROSPEROUS LIFE” series. This is Set #4 following the hugely successful 1st set (click here), 2nd set (click here), 3rd set (click here), 4th set (click here) and the recently launched 5th set (click here)! The infographs serve as a reminder and guide to a healthy, more prosperous and happier life through nutrition, diet, and fitness.

Be Happy, Be Healthy, Be Fit and Be Free!

Please share with all of your friends and family! Thank you!

Just right-click to ‘save’ the images to your computer -OR- click on these images for the ‘full-size’ version.

TIPS for HEALTH, PROSPERITY & HAPPINESS #1 > SUMMER HEALTH IN A SALAD

QUOTES for PROSPERITY, HEALTH & HAPPINESS #2 > I LOVE YOU TOO

QUOTE for HEALTH, PROPERITY & HAPPINESS #3 > SUPER WHOLE FOODS!

Just Add Good Stuff presents some tips for a happy, successful and healthier life:

subtract the bad stuff in your life | definitely add more of the really good stuff

but everything in MODERATION | smile all the time | RELAX | re-connect with a friend

call a family member | buy from local grocers | recycle + compost | DON’T smoke

adopt an organic whole foods plant based DIET | drink lots of water | meditate

say NO to fast food | eat LOTS of veggies | get some SUN | prioritize

be SPECIFIC about your goals | continue dreaming + thinking BIG

forget about your EPIC MELTDOWN… there’s always next season

12 MENTAL Health Benefits of EXERCISE

Some of the overlooked benefits of exercise include the mental health benefits that accompany a healthy and active lifestyle.  Whether you run, walk, exercise, train, weight lift or play sports, the mental health benefits of being active are well documented.
 

The Fast Company recently published an article called: “3 Reasons Exercise Makes You Smarter” and explains that your brain is a part of your body. Your body works better with exercise–and, research suggests, so does your brain.  Scientific American’s Justin Rhodes (assistant professor of psychology at the University of Illinois) reports: “A growing body of evidence suggests we think and learn better when we walk, jog, or otherwise workout”.  According to these recent studies, exercise boosts your cognitive functioning and improves your memory.  The keys include blood flow, your hippocampus (memory and learning elements in your brain) and creative habit.

According to the Scientific American study:

“The results were, in certain aspects, a surprise. As expected, many of the volunteers who’d been exercising for the past month significantly improved their scores on the memory and mood tests. But not all of them did. In general, those volunteers who had exercised for the past month and who worked out on the day of retesting performed the best on the memory exam. They also tended to report less anxiety than other volunteers.

Those who had exercised during the preceding month but not on the day of testing generally did better on the memory test than those who had been sedentary, but did not perform nearly as well as those who had worked out that morning.”

We’ve tried to summarize the top 12 mental health benefits of exercise in this infographic.  Enjoy!

Exercise Will Make You Feel Better!

Exercising released endorphins, making you feel happy and positive about yourself.  Don’t we all want that?

Exercise is an Overall Mood Booster!

Exercising regularly will release tension.  This translates into solved problems with depression and stress.

Exercise Leads to Increased Confidence

When you exercise and relieve that tension while taking care of yourself, you can’t help but be proud of your accomplishments.  You feel like a brand new you, and you know you look good doing so.

Exercise Helps Your Body Increase Pain Tolerance

Exercise can make you sore many times.  At first it might be horrible, but after it happens a few times you learn to deal with it.  This leads to an overall increase in your pain threshold.

Exercising Works To Improve Your Brain Power!

Exercise causes your body to create more brain cells and connections.  This means your brain becomes more powerful and has a greater capacity for learning regardless of your age.

Exercise Improves Your Character

Sticking to an exercise routine will help you develop the qualities of discipline, dedication and determination.

Exercise Teaches Self Discipline

It also helps you develop the skills of compliance and adherence.  These absolutely necessary life skills will have a positive effect in all areas of your life.

Exercise Can Help With Addiction Recovery

As mentioned above, exercise can help you to developer discipline.  Overcoming addictions can become a lot easier when a workout routine is in place.

Exercise Also Combats Depression

Depression is caused by a chemical imbalance in your brain.  Exercises induce “happy chemicals” to be produced more abundantly.

Fitness Reduces Anxiety

Using your energy in an effective way helps you to relax better.

Exercise Gives You ‘Runner’s High’

That’s right!  Vigorous exercise can make you feel great!

Exercise Improves Concentration

Exercise can help boost your concentration and mental awareness.

I’M VEGAN… AND I’M GLUTEN-FREE!

 
It’s unbelievable how quickly time flies by. It’s now been close to 7 months since I went vegan and 4 months since I’ve gone gluten-free. I must admit that I am and feel healthier than ever and I’m so grateful for the incredible support from strangers, friends and family. It’s an experience that has changed my physical and mental health, diet, fitness and general well-being. Plus, it’s been a lot of FUN! This blog post is just an update on where I am in my quest for optimal health and well-being, some of the health benefits I’ve encountered, interesting things I’ve learned in the past six months and your most favourite Just Add Good Stuff Series posts. My May update on going vegan is located here.

My Vegan & Gluten-Free Experience > Revisiting the 10 Original Personal Benefits

 
In May, I updated my followers on 10 unexpected personal benefits since going vegan and I’m really happy to report that all of those things are getting even better.

1. I continue to sleep a lot better… sometimes up to 6-8 hours a night (compared with 1-2 hours before this year)
2. I’ve had only 1 migraine all year (and that was due to drinking too much the night before!)
3. Allergies to pollen, temperature and altitude change have gradually decreased.
4. My body weight has remained constant. The myths about the lack of plant based protein sources and complete amino acids in whole foods is really, just a myth.
5. My body fat content continues to drop. Still healthy though but seem more ripped.
6. I still haven’t had to take a nap in the afternoon. I don’t get the extreme tiredness at all nor the sugar spikes and troughs through the day.
7. My teeth are still white.
8. My digestion is consistent and healthy.
9. I’m more patient and a lot less anxious and it seems to be getting even better
10. My skin is still clear of acne and my hair is growing back. How’s that for a health benefit!

5 More Unexpected Health Benefits

 
In addition to the previous 10 unexpected personal benefits, I’ve also noticed a few more health benefits of note. They include:

1. I’m more focussed. I’ve always been efficient and focused when it comes to work and decision making, but since I’ve gone vegan, I find that I am less easily distracted and can focus for longer periods of time. Because of that, I’m more efficient and can get more work done within a shorter time frame.
2. I’m more positive and grateful for my health. Going both gluten-free and vegan has given me a more positive outlook on my health and well-being. By knowing that I’m doing everything possible to reduce my risk of disease and inflammation, I’m also focussing on being more positive throughout all facets of my life. This is a great mental health benefit.
3. My skin is smoother and healthier looking. I used to get really dry skin but since I’ve gone gluten free and vegan, it has a more natural hue and is more ‘radiant’. This is probably because I have a good balance of essential oils, minerals and vitamins in my diet that keeps my skin healthy and hydrated. Plus, I don’t even use any skin moisturizer.
4. My instances of bloating and cramps has diminished significantly. After decades of abusing my body through bad diet, I believe my body needed time to readjust and rid itself of all the toxins and build-up of bad cholesterol, fat and undigested or semi-digested food. After 5 months of veganism, I hardly get any bloating or stomach cramps. I believe my body has fully adjusted to this new whole foods plant based diet.
5. I feel as though I can conquer any challenge and face any adversity in my life now. The mental focus, discipline, constant action and commitment to health, diet and fitness has taught me a lot about what I am capable of doing and being. This has been one of the most important life lessons that I will never forget from my vegan experience.

My Vegan Experience > 5 Interesting Things I’ve Encountered and Learned Since Going Vegan

1. More people are asking me how long I’m staying vegan and gluten-free for. I don’t know if they are assuming that this is just a diet or fad… or something temporary. I just laugh because going vegan and gluten-free has been about a lifestyle change for me. It’s learning about nutrition and fitness and making sure that I do everything possible to live a healthy and prosperous life. The things I’ve learned will stay with me for life… so I often respond by saying: “This was a one year experiment, but the results and interest in veganism will stick with me for my entire life.” I should honestly respond by asking them: “So how long do you think you will continue killing yourself through an unhealthy diet. How long will you continue to eat processed or packaged foods? How long will you continue to eat fast food even when you know it’s unhealthy for you.” But I’m really not that mean…

 

2. My favourite SUPER FOODS now include the previous 10 as well as chaga, pomegranate, asparagus, turmeric, cumin, cilantro and parsley.

 

3. About 5 months into my vegan experience, I started ‘slowing down’. I became more lethargic and ‘slow’ in physical activities and focus. My dietician told me that I was probably deficient in Vitamin B-12 which is usually only found in meats and dairy products. So, I self diagnosed myself as being Vitamin B-12 deficient and started taking a Vitamin B supplement every morning. The difference was night and day. I will be publishing an article about Vitamin B-12 deficiencies and some common myth and misunderstandings about this very soon.

 

4. Just like my self-diagnosed deficiency in Vitamin B-12, I was probably also deficient in Vitamin D. Again, a vegan and gluten free diet doesn’t really bode well for adding these two essential vitamins into my body. Therefore, the most natural form of Vitamin D is through sunlight. I get out more often just to get 5-10 minutes of direct sunlight every day. It’s awesome.

 

5. My vegan and gluten-free diet actually does NOT cost any more than my previous unhealthy diet. I eat less but eat more nutritional food. So yes, by volume, I’m consuming more expensive foods, but I’m also eating and drinking a lot less. There are very few ‘empty calories’ in my diet now.

Great Response to our Just Add Good Stuff Series

When I first started Just Add Good Stuff, I wanted to present information in various ways that would touch people differently. From visual images to summarized nutritional info and from catchy/edgy quotes to helpful statistics, here are the highly successful Just Add Good Stuff Series that I’m so proud of:

• INFOGRAPHIC Series
• RECIPE Series
• QUOTE Series
• NOBODY ELSE CARES Series
• TIPS FOR A HEALTHY LIFE Series
• JUICE BOOST Series

The Excuses Pile On…

 
In the past 7 months, I’ve heard hundreds of excuses from strangers, friends and family as to why they’ve never tried eating healthier or going vegan or adopting a fitness/training program. Some of these excuses include:

I don’t have time / I’m too busy
I don’t believe in veganism / Veganism is stupid
There’s no difference between conventional and organic foods… it’s just marketing
I’ve survived this long, so why change
Other people who eat meat survive until they are 100, so why can’t I
Eating healthy means I don’t need to exercise
I have a family so it’s not possible
I’ve got a full time job so it’s not possible
Eating just greens and whole foods is unhealthy

 
For me, making an excuse is just an easy way out. Maybe it’s because I don’t want to change or I’m too lazy, but making excuses for myself is no longer something I do.

In every decision I make, I take a different perspective and ask myself:

“How do it do this?”
“How do I make this change?”
“How do I make time”

 
You should also try it sometime.
 
 

A Valuable Lesson …

 
One of the most important life lessons in this entire vegan/gluten-free experience has nothing to do with eating well, exercising or learning about nutrition. On the contrary, the most valuable life lessons are how this vegan/gluten-free experience has taught me about:

Discipline
Taking Action
Self-Awareness
Dealing with Change
Commitment

 
Mastering all 5 of these skills will help in EVERY FACET of my life … not just health and fitness. People who make excuses and oppose change will likely never learn how to master these 5 skills. Going vegan will teach you and push you to the limit when it comes to these life lessons. Try it and see how well you do…

How to live a HAPPY, FIT and HEALTHY LIFE!

 
Just Add Good Stuff presents “A GUIDE to a HEALTHY, HAPPY & PROSPEROUS LIFE” series. This is Set #4 following the hugely successful 1st set (click here), 2nd set (click here), 3rd set (click here) and the recently launched 4th set (click here)! The infographs serve as a reminder and guide to a healthy, more prosperous and happier life through nutrition, diet, and fitness.

Please share with all of your friends and family! Thank you!

Just right-click to ‘save’ the images to your computer -OR- click on these images for the ‘full-size’ version.

TIPS for HEALTH, PROSPERITY & HAPPINESS #1 > LIFE IS ALL AROUND US, SO BE HAPPY

QUOTES for PROSPERITY, HEALTH & HAPPINESS #2 > SUPER GOJI

QUOTE for HEALTH, PROPERITY & HAPPINESS #3 > CRISP, NUTRITIOUS & BEAUTIFUL

Just Add Good Stuff presents some tips for a happy, successful and healthier life:

subtract the bad stuff in your life | definitely add more of the really good stuff

but everything in MODERATION | smile all the time | RELAX | re-connect with a friend

call a family member | buy from local grocers | recycle + compost | DON’T smoke

adopt an organic whole foods plant based DIET | drink lots of water | meditate

say NO to fast food | eat LOTS of veggies | get some SUN | prioritize

be SPECIFIC about your goals | continue dreaming + thinking BIG

forget about your EPIC MELTDOWN… there’s always next season

INFOGRAPHIC > The Impact Exercise On Heart Health

Did you know? The major risk factors for heart disease include: tobacco use, physical inactivity, obesity, poor diet and genetics? Over 250,000 deaths occur each years as a result of inactivity! People with active lifestyles through exercise, training and working out have a 45% lower risk of developing heart disease then someone who doesn’t. Benefits occur even with low intensity exercise like walking or jogging. Now that is a major impact of exercise on your heart health!
 

 
 

Exercise Benefits the Heart in Many Ways

There are 3 major health benefits to exercise when it comes to heart health. Here are the 3 great main benefits in no particular order:
 

#1 | Exercise Improves Strength

The heart is a muscle, and gets stronger with exercise. Exercise also enables the heart to pump more blood through the body when required. In addition, exercise lowers resting heart rate as the heart is now more efficient in moving blood through your systems when required.

#2 | Exercise Has Positive Effects on Risk Factors

Some of the great health benefits of exercise and training include: reduction in blood pressure and weight loss. As well, other positive effects on risk factors include an increase in good cholesterol and decrease in bad cholesterol in our blood stream. This helps in reducing heart disease and heart attacks.

#3 | Exercise Increases Aerobic Capacity

Being active will improve your body’s ability to transport and use oxygen. As well, exercise will reduce fatigue when performing every day activities. Training will also improve vascular wall function.

Let’s Get Moving and Exercise!

Here are some easy ways to incorporate training and exercise into your daily routine. Firstly, take stairs and not the elevator if you’re at work. This burns 7 calories per minute for a 150 pound person and for an extra exercise boost, take 10 minutes on your lunch break to go up and down stairs in your work building. Secondly, you can try biking to work instead of driving or taking public transit. A half hour commute on the bike burns about 140 calories for a 150 pound person. You will get fresh air, and help your health and the environment at the same time! If you are biking in the sun, you’ll get your daily required dose of Vitamin D as well! Thirdly, sit on an exercise ball at work. By doing so (instead of sitting stationary on a chair), you can burn an additional 30 calories per work day. Use the exercise ball for quick training breaks too. Lastly, walk to lunch or coffee. A leisurely 10 minute walk burns about 50 calories. Grab a co-worker to join you and pick up the pace!
 
This Impact of Exercise on Your Heart Health Infographic is brought to you by the Regional Medical Center of San Jose. Thank you!

A VISUAL GUIDE to a HAPPY, PROSPEROUS & HEALTHY LIFE

Just Add Good Stuff presents “A GUIDE to a HEALTHY, HAPPY & PROSPEROUS LIFE” series. This is Set #4 following the hugely successful 1st set (click here), 2nd set (click here) and the recently launched 3rd set (click here)! The infographs serve as a reminder and guide to a healthy, more prosperous and happier life through nutrition, diet, and fitness.

Please share with all of your friends and family! Thank you!

Just right-click to ‘save’ the images to your computer -OR- click on these images for the ‘full-size’ version.

TIPS for HEALTH, PROSPERITY & HAPPINESS #1 > NATURE IS STUNNING

QUOTES for PROSPERITY, HEALTH & HAPPINESS #2 > BEAUTIFUL HEALTHY COLORS

QUOTE for HEALTH, PROPERITY & HAPPINESS #3 > SUPER BERRY

Just Add Good Stuff presents some tips for a happy, successful and healthier life:

subtract the bad stuff in your life | definitely add more of the really good stuff

but everything in MODERATION | smile all the time | RELAX | re-connect with a friend

call a family member | buy from local grocers | recycle + compost | DON’T smoke

adopt an organic whole foods plant based DIET | drink lots of water | meditate

say NO to fast food | eat LOTS of veggies | get some SUN | prioritize

be SPECIFIC about your goals | continue dreaming + thinking BIG

forget about your EPIC MELTDOWN… there’s always next season

TIPS for a HEALTHIER, MORE PROSPEROUS and HAPPIER LIFE > Please share!

Just Add Good Stuff presents “TIPS for a HEALTHY, HAPPY & PROSPEROUS LIFE” series. This is Set #3 following the hugely successful 1st set (click here) AND recently launched 2nd set (click here)! The infographs serve as a reminder and guide to a healthy, more prosperous and happier life through nutrition, diet, and fitness.

Please share with all of your friends and family! Thank you!

Just right-click to ‘save’ the images to your computer -OR- click on these images for the ‘full-size’ version.

TIPS for HEALTH, PROSPERITY & HAPPINESS #1 > GREEN IS ALL AROUND US

QUOTES for PROSPERITY, HEALTH & HAPPINESS #2 > BEAUTY COMES IN ALL COLORS

QUOTE for HEALTH, PROPERITY & HAPPINESS #3 > IS THIS YOUR PARADISE?

Just Add Good Stuff presents some tips for a happy, successful and healthier life:

subtract the bad stuff in your life | definitely add more of the really good stuff

but everything in MODERATION | smile all the time | RELAX | re-connect with a friend

call a family member | buy from local grocers | recycle + compost | DON’T smoke

adopt an organic whole foods plant based DIET | drink lots of water | meditate

say NO to fast food | eat LOTS of veggies | get some SUN | prioritize

be SPECIFIC about your goals | continue dreaming + thinking BIG

forget about your EPIC MELTDOWN… there’s always next season

TIPS for a HEALTHY, PROSPEROUS and HAPPY LIFE > Please share!

Just Add Good Stuff presents “TIPS for a HEALTHY, PROSPEROUS & HAPPY LIFE” series. This is Set #2 following the hugely successful first set (click here)! The infographs serve as a reminder and guide to a healthy, more prosperous and happier life through nutrition, diet, and fitness.
 

Please share with all of your friends and family! Thank you!

 
Just right-click to ‘save’ the images to your computer -OR- click on these images for the ‘full-size’ version.
 

TIPS for HEALTH, PROSPERITY & HAPPINESS #1 > BLUE ANTIOXIDANT SUPERFOOD

QUOTES for PROSPERITY, HEALTH & HAPPINESS #2 > BRIGHT & BEAUTIFUL

QUOTE for HEALTH, PROPERITY & HAPPINESS #3 > PARADISE IS ATTAINABLE

Just Add Good Stuff presents some tips for a happy, successful and healthier life:

subtract the bad stuff in your life | definitely add more of the really good stuff

but everything in MODERATION | smile all the time | RELAX | re-connect with a friend

call a family member | buy from local grocers | recycle + compost | DON’T smoke

adopt an organic whole foods plant based DIET | drink lots of water | meditate

say NO to fast food | eat LOTS of veggies | get some SUN | prioritize

be SPECIFIC about your goals | continue dreaming + thinking BIG

forget about your EPIC MELTDOWN… there’s always next season