6 Habits That Shorten the Life of Your Running Shoes. Plus simple ways to squeeze out more miles.

It's no easy feat to find a pair of running shoes that offers the perfect combination of style and comfort…without a cringe-worthy price tag. And when you finally do find them, it's that much more frustrating when you realize you’ve worn through them in what feels like just a month’s worth of miles.

Luckily, simple adjustments to everyday habits can extend the life of your favorite kicks (and may help prevent injuries that come from working out in worn-out shoes). We caught up with John Henwood, 2004 track and field Olympian and New York City-based running coach, who explained how you’re cutting your sneakers’ lives short and suggested simple sole-saving tips.

1. You wear your sneakers post-workout
Runners and gym-goers should wear their sneakers for workouts only, warns Henwood. While it may be tempting to keep your gear on after a sweat session, logging extra miles in your kicks adds unnecessary wear and tear and shortens their lifespan, which typically only lasts about 500 miles. After your workout, change your shoes and socks, Henwood adds. “You’ll extend the life of your sneakers and also ward off fungus caused by moisture and heat between the toes, which can lead to odor and athlete's foot.”

2. You toss them in the washing machine
It’s a double-edged sword: Keeping your shoes clean can extend their life, but throwing them in the wash can damage their arch support and construction. The solution? Use a foaming cleanser (like KIWI Sport Heavy Duty Cleaner)  and an old toothbrush to scrub the outside clean, suggests Henwood. If your shoes smell, sprinkle baking soda on the insoles and let it sit overnight. Tap out the excess powder in the morning and you’ll be stink-free and good to go.

Or you can just spray it with L.O.C.™ Multi-Purpose Cleaner (1L)
that is perfectly natural, renewable cleaning agents from sources like coconut oil – remove smell, kills germs, scour away dirt and grime build-up. Do PM me for more info.



3. You keep your sneakers in your car
Keeping your kicks in the car is a great way to stick to a fitness regime—if you always have your gear on hand, you’ll always be ready for a workout. But on very hot or cold days, you’re better off rallying your motivation a different way. “Exposing sneakers to extreme temperatures for long periods of time causes the fabric and structure of the shoes to break down more rapidly,” explains Henwood. “Instead, store your sneakers indoors, in a cool, dry place to extend their life.”

4. You don't unlace your shoes
Stepping on the heel of your sneakers to kick them off, or forcing your foot into them without first undoing the laces, causes wear and tear by stretching and bending them out of shape,” warns Henwood. Squeeze more miles out of your kicks by taking an extra few seconds to untie the laces and get in and out of your shoes the proper way. You can’t be that lazy, right?



5. You always wear the same pair
If you always wear the same pair of sneakers you could be shortening the lifespan of your kicks while also increasing your risk for result-wrecking overuse injuries. According to a 2013 Scandinavian Journal of Medicine & Science in Sports study, runners who rotate between multiple pairs of shoes reduce their risk of injury by 39%, compared to runners who stick to one pair. Why? Researchers aren’t certain, but it may be because various shoes distribute impact forces differently, which helps reduce repetitive strain on the same areas of the body. “Rotate between two or three different models with the proper pronation support for your foot,” suggests Henwood.

The Best Plants To Detox The Air In Your Home

Forget the old lady who lived in a shoe. I’m the young lady who
lives in a green womb. As I sit and type this, I’m relaxing in my
hammock, staring out at the broad leaves of my fig, backlit by a fading
northern light and at least six dozen philodendrons and Pothos cascading
down from my highest shelves. 

I’ve seemed to manage to bring nature indoors, in some artificial way. Tama Matsuoka, a pro forager and recent guest on my Conversations series, would say they are all “prisoners of war” —
trapped in their tiny pots. History would reveal to us that this is
perhaps what nature intended. The Egyptians brought plants indoors as
early as 3rd Century BC. Paleoethnobotanists have also found evidence
that plants were grown indoors over 2000 years ago. And the Hanging
Gardens of Babylon — whether real or fictional — reveal that potted
plants were indeed desirable as part of a building's architecture. 

If anything, we’ve made ourselves
prisoners, sitting between four walls anywhere from 15 to 20 hours per
day. Think about it: The average city dweller spends up to 90 percent of
her time indoors. It’s no wonder why some of us formerly rural folk
have decided to bring some green indoors. 

There
are many benefits to having plants in our home and office environments.
Anecdotally, it both elevates my mood and calms me. Perhaps plant care
may feel like a quotidian chore to some people, but the act of watering
and trimming plants, if done at the end of a day, is very meditative.
Additionally, evapotranspiration from leaves normally raises the
humidity in a room by 5-10%, which is particularly good for when air is
dry. 

Depending on species, plants can act as
effective botanical air-purification systems. The higher the
transpiration rates, the higher the convection currents, which
ultimately has a pulling effect on airborne toxins. During the 1980s, NASA found
that some species of plants can eliminate up to 87% of toxins in the
air, including formaldehyde, benzene, toluene, trichloroethylene, carbon
monoxide, and even dust. These volatile organic contaminants (VOCs) are
off-gassed in homes from paint, varnishes, cleaning solutions,
insulations, wood, furniture, carpeting and other products. NASA
concluded that 15 to 18 mature air-filtering plants in a house with an
area of about 160 square meters could maintain the level of emissions in
accordance with our environmental standards. 

Since
that time, multiple studies with varying methods have been conducted.
From what I’ve seen from the literature, the following thirty species
have been shown to be effective biological air filters:

• Bamboo Palm (Chamadorea elegans or C. erumpens)
• Boston Fern (Nephrolepis exaltata)
• Dwarf date palm (Phoenix roebelini)
• English ivy (Hedera helix)
• Florist’s mum (Chrysanthemum morifolium)
• Gerbera daisy (Gerbera jamesonii)
• Kimberly queen fern (Nephrolepis obliterrata)
• Rubber plant (Ficus elastic)
• Areca palm (Dypsis lutescens)
• Corn plant (Dracaena fragrans)
• Janet Craig (Dracaena deremensisI)
• Peace lily (Spathiphyllum varieties
• Schefflera (Brassaia actinophylla)
• Weeping fig (Ficus benjamina)
• Dendrobium orchid (Dendrobium sp.)
• Dumbcane (Dieffenbachia sp.)
• Long leaf fig (Ficus binnendijkii)
• King of Hearts (Homalomena wallisii)
• Lady Palm (Rhapis excelsa)
• Lily turk (Liriope muscari)
• Spider Plant (Clopophytium comosum)
• Philodendron (Philodendron sp.)
• Dragon tree (Dracena marginata)
• Chinese evergreen (Aglaonema modestum)
• Flamingo lily (Anthurium andreanum)
• Areca palm (Dypsis lutescens)
• Azalea (Azalea sp.)
• Pothos (Epipremnum aureum)
• Snake plant (Sansevieria trifasciata)
• Cast iron plant (Aspidistra sp.)

Click here to view how to build a vertical garden with many of the plants above. 

Discover the Most Extraordinary Uses for Epsom Salt

Epsom salts, my granny’s secret being rediscovered…

Epsom salts, or magnesium sulfate, is a natural occurring mineral first
discovered in a bitter saline spring in Epsom, England. Traditionally
used as a bath salt, these days we can find them in many of our beauty
and household products. Even gardeners use them to improve their crops.

Magnesium and sulfate both play an essential role for your body’s
optimal health. Magnesium plays a major role in over 300 enzyme
reactions, reduces inflammation and improves muscle and nerve function.
Sulfate is important for the formation of brain tissue and joint
proteins, it helps to improve nutrient absorption and flushes toxins.

Did you know that almost half of the Americans have a magnesium
and/or sulfate deficiency? And guess what, Epsom salts can help you
restore magnesium and sulfate levels in your body. They can easily be
absorbed through your skin and that’s why Epsom salt baths became so
popular over the years.

But that’s not all, keep reading and discover how Epsom salts can aid you in your daily life.

Epsom Salt Baths

Soaking in an Epsom salt bath is one of the easiest external ways to
boost your magnesium and sulfate levels and detox your body. Research
studies have shown that magnesium is more easily absorbed through your
skin then via your digestive tract.

Just add 2 cups to your bath water and soak for at least 15 minutes, 3
times a week, to reap the benefits. Do not use soap as it will
negatively interfere with the salts.

To enhance relaxation add lavender essential oil as well.

Benefits of adding Epsom salts to your bath tub:

•    Boost magnesium and sulfate levels

•    Improved circulation and heart health.

•    Improved ability for the body to use insulin

•    Eliminates harmful toxins

•    Relieves body aches

•    Improved nerve function

•    Natural stress-reliever, binds serotonin which creates a feeling of well-being and relaxation.

•    Reduced pain and muscle cramps

•    Improved absorption of nutrients

•    Reduce swelling of sprains and bruises

•    Prevent or ease headaches

•    Soften your skin

•    Soothe itchy and sunburned skin

•    Helps you and your children to sleep better

Foot-hand Soak

Add ½ cup of Epsom salt to a large bowl and soak your feet or hands for about 20 minutes to:

•    Soothe aches

•    Remove odors

•    Soften rough skin

•    Draw out splinters

•    Relieve tired feet

•    Relieve Athlete’s foot

•    Treat toenail fungus

•    Ease gout

Epsom Salts For White Teeth

Combine 1 part Epsom salt with one part water, mix well and brush your teeth and gargle with the mixture to:

•    Whiten your teeth

•    Fight periodontal diseases

To get more ideas how to whiten your teeth, have a look at the article 13 natural methods for teeth whitening.

Exfoliator For Rough Skin

Combine 2 parts of oil (olive oil, sweet almond oil, jojoba oil are
all good options) with 1 part Epsom salt. Use the scrub on your face,
hands and/or body while making circular movements and rinse with warm
water. Repeat regularly and be patient. This process will take some time
before any visible effects are obtained:

•    Soften your skin

•    Remove death cells

•    Remove blackheads

•    Break down callus

•    Improve absorption of your skin care products

Epsom Salts And Hair Care

Mix equal parts of natural conditioner and Epsom salt. Apply on your
hair and leave on for 20 minutes. Rinse well and let air dry.

•    Thicker hair with more volume

•    Softer hair

•    Treats dry or greasy hair

Laxative, Internal Use

Dissolve 1 teaspoon in water and drink.

Epsom salts can, occasionally, help you with constipation. But before
you start using Epsom salts internally, make sure to check with your
doctor first. You can find here more natural remedies for constipation.

Epsom Salts Around Your house

Epsom salts are not only great for your health… but they are wonderful for many application in your house and garden as well.

Tile cleaner

Make a paste like scrub, and soap scum on your tile will be history
in no time. To whiten your floor tiles mix ½ cup Epsom salt to a gallon
of warm sudsy water and scrub with a brush. Rinse with clear water and
be amazed by the result. You can also create effective cleaning products
using essential oils. You can find all the information in my book Magical Arometherapy.

Keep Raccoons out of your garbage

Instead of laying down dangerous poison that can be ingested by your
kids or pets, try Epsom salts to keep raccoons naturally out of your
garden.

Just sprinkle salt on the garbage lid and encircle the environment as
well and those raccoons will search another place to feast.

Fertilizer

Especially roses, palm trees and tomatoes are a huge fan of Epsom
salts. Just work some Epsom salts into the soil during blooming and your
plant will produce beautiful and long lasting flowers or fruits.

Or add Epsom salts regularly to your watering routine to boost flavor, color and size.

Mix 1 tablespoon to a gallon water and sprinkle and soak each plant.

For a greener, lush lawn, mix 2 tablespoons to every gallon used to
water your lawn. This will also keep slugs and other insects and weeds
under control






























And the list of Epsom uses goes on….

Epsom salts can be found in most drug stores, pharmacies or grocery stores.

As you can see, adding Epsom salts on a regular basis to your life
provides many health benefits, but if you are pregnant or have any
severe health concern, please check with your doctor before using them.

The Summer Body Project: Exercise Guide The 21 moves you'll need to know for this season's true-to-life transformation plan.

BACK SQUAT



While standing with feet at shoulder width, grab the bar with a slightly
wider than shoulder width grip while resting the bar across your
traps/upperback. Hold your chest up and out, pull shoulder blades
together, and lift the bar off the rack using knees and hips. Take a
step or two back, landing with feet shoulder width apart and toes
pointed out slightly. While keeping elbows high and heels on the floor,
squat down until thighs are parallel to the ground. Then, extend hips
and knees upward maintaining the same posture until you reach the
starting position.





DUMBELL LUNGE



Stand with feet shoulder width apart with a dumbbell in each hand and
arms at sides. Step forward with right leg so the right knee is slightly
in front of the right foot and left knee is just off the floor. Your
back should be arched and head facing forward. Return to starting
position and repeat with left leg.





LEG PRESS



Sit in the machine so thighs are parallel to the foot platform and back,
hips, and buttocks are pressed against the back pad. Place feet flat in
the middle of platform at hip width with toes pointed out slightly.
While holding the handles or side of seat, fully extend hips and knees
to push platform forward, keeping heels on the platform. Don’t lock
knees out at the end of the extension. Keeping the body against the pad,
bring legs back in towards you until thighs are parallel to the
platform.









BARBELL DEADLIFT



Stand with feet shoulder-width apart in front of a barbell so shins are
touching the bar. Squat down as you flatten your back and grab the bar
with a pronated grip so hands are just outside of legs. Push through
your heels and stand straight up while holding the barbell and keeping a
straight back. The top of the movement (lock out) is legs straight,
chest up, and shoulders back. After locking out, slowly squat the back
down with bar.





PULL UP



Grasp pullup bar with a pronated grip and hands slightly wider than
shoulder width. Suck in your belly button to activate core and keep legs
hanging straight down. Exhale and pull body up until chin is over the
bar and hold this position for a one count. Inhale while returning to
start position while under control.





SINGLE ARM ROW



Place left knee on a flat bench positioned under left hip with back flat
and head up. Place left arm fully extended on bench. Grab a dumbbell
with the right hand using a neutral grip (palm facing body). Shrug right
shoulder towards the ceiling and pull the dumbbell to the outside of
the rib cage. Lower the dumbbell under control.





DUMBELL BENCH PRESS



Lie face up on a bench with feet flat on the floor while holding two
dumbbells with a pronated grip at chest level. Press both dumbbells up
until both arms are fully extended above the shoulders. Lower the
dumbbells under control to the start position.









CABLE FLYE



Place an incline bench (45 degree angle) between two cable stacks in a
cable crossover machine. With pulleys set to the lowest position, lie on
bench and grab the d-handles with hands directly out to the sides at
shoulder height and elbows slightly bent. Contract pecs to bring hands
up and towards each other until handles almost touch. Squeeze pecs
together at the top of the rep for a one to two count. Bring arms back
down to start position.





PUSH UP



Place your hands shoulder-width apart on the floor with arms full
extended. Straighten legs behind you and place them together. The wider
your feet, the more support you will get. While looking straight at the
floor, tighten your abs, bend elbows and lower your body until chest is
one inch off the floor. Press yourself back up to starting position.
Keep your body in a straight line the entire time and fully protract
shoulder blades at the top







BARBELL OVERHEAD PRESS



Stand in front of a barbell that is at eye level on a power rack. Grab
the bar with both hands using a shoulder-width pronated grip, remove it
from the rack and take a few steps back landing with feet shoulder width
part. Fully extend arms towards the ceiling; pushing the bar overhead
so it’s directly above your neck. Bring arms back down to upper chest.





FRONT PLATE RAISE



With a shoulder-width stance, grab a weight plate by its sides. Raise
plate to shoulder lever with arms fully extended out. Return to the
start position.







DUMBELL REVERSE RAISE



Stand with feet shoulder width apart and a dumbbell in each hand using a
neutral grip. Bend knees slightly and bring torso forward by bending at
the waist. Keeping head facing forward, position dumbbells under your
chest with elbows slightly bent. Raise arms out to your sides until arms
are parallel to the floor keeping a slight bend in the elbows. Squeeze
shoulder blades together at the top then slowly lower the dumbbells back
to starting position.





BARBELL ROLL OUT



Load light plates onto a barbell. While kneeling, grab the middle of the
bar using an overhand, shoulder-width grip so that shoulders are
directly over the bar. Your upper back should be slightly rounded and
butt off the floor and high. Keeping knees on floor, roll the bar
forward until you feel tension in your abs without allowing body to
touch floor. Contract abs and reverse direction to return to the
starting position.





MED BALL V-CRUNCH



Lie on your back on the floor holding the ball with both hands behind
your head. Extend your legs. Brace your abs and sit all the way up.
Raise your legs simultaneously and reach for your toes with the ball.
Your body should form a V shape at the top.





HANGING LEG RAISE



Hang from a pull up bar with arms fully extended. Flexing your abs and
lats, slowly raise your feet up as high as you can while keeping legs
straight. Bring legs back down to starting position.







DUMBELL INCLINE CURL



Grab a dumbbell in each hand and sit on an incline bench with feet flat
on floor. Pull shoulder blades back and let dumbbells hang at your sides
with palms facing forward. Bring dumbbells up to shoulders by bending
elbows. Squeeze at the top then lower arms back to starting position.





BARBELL CURL



While standing with feet shoulder-width apart and knees slightly bent,
grab a barbell with a shoulder-width closed supinated (palms facing up)
grip. Position yourself so you’re standing up straight with your hands
just outside of your hips. Keeping your back straight, flex elbows to
curl the bar in an arc until bar is four to six inches away from
shoulders. Slowly bring bar down to starting position.









CABLE CURL



Stand in front of a cable station with the pulley set at the lowest
level. Grab the straight bar attachment using a closed, supinated grip
with hands shoulder-width apart. Slightly flex your knees and position
the bar in front of thighs so elbows are fully extended. Flex elbows to
raise the bar towards shoulders keeping upper arms at your side during
the exercise. Squeeze at the top then allow elbows to extend to the
starting position.





BARBELL SKULL CRUSHER



Grab a short barbell or EZ Bar, lie down on a bench with hands in a
closed, pronated grip about a foot apart and raise the bar above chest
with elbows fully extended (or have a spotter hand you the bar.) While
keeping elbows and arms in and not flaring out, lower the bar to touch
your face or top of your head. Push bar back up, keeping elbows and arms
in and return to the starting position.

DUMBELL KICKBACK



Place left knee on a flat bench positioned under left hip with back flat
and head up. Place left arm fully extended on bench. Grab a dumbbell
with right hand using a neutral grip. Flex right elbow and shoulder so
elbow is at a right angle and parallel to right leg. Keeping shoulder in
this position, extend forearm back towards the hip until dumbbell is
lifted toward the same height as the elbow. Lower the dumbbell under
control to starting position.







REVERSE GRIP CABLE PULLDOWN



While standing with feet shoulder-width apart and close enough to the
machine grab the bar attachment with a supinated (reverse/underhand)
grip six to 12 inches apart so the cable hangs straight down. Pull the
bar down, keeping upper arms against your sides and shoulders back,
until arms are fully extended at sides. Flex elbows back up bringing bar
to starting position.





Taken from : http://www.mensfitness.com/training/pro-tips/summer-body-project-exercise-guide/slide/20

How to Treat Urinary Tract Infection (UTI) Naturally

Urinary tract infections (UTI) are a burden that millions of people
are forced to deal with every year. Though men can develop them, urinary
tract infections are much more common in women. It is one of the most
prevalent type of infection for women to contract and there are many
different ways it can originate. The first thing you should do if you
think you might be affected by this common ailment is check for
symptoms.

Symptoms

The following clues are tell-tale signs that you may have contracted a UTI:

• A painful burning sensation when you are urinating
• High temperature and fever
• You’ll notice you feel the urge to use the bathroom more often but when you go, very little comes out
• Bits of blood in your urine
• Your urine looks dark and dehydrated
•  Discomfort in the abs and pelvis
• An odd smell from your urine

It is important to note that it is best to treat UTI as soon as you
notice the signs of it and that UTI that last longer than two days
requires medical intervention. This is because untreated UTI can infect
the kidneys and turn into a much more serious problem. There are several
types of UTI and if it is serious enough you may need to be put on
prescription medication.

Take the Natural Path

Chances are you don’t have to jump right to over the counter methods
or use any type of pills to treat yourself if it is in its early stages.
Most urinary tract infections can easily be treated with natural
methods. The ones listed below are surprisingly effective ways to
alleviate your UTI symptoms:

Increasing Your Water Intake

Making sure you have an ample amount of fluid in your system is
important when you contract an infection in your urinary tract. Keeping
hydrated will help your immune system detox the infected area much
quicker. Steer clear of drinks that contain caffeine, alcohol, and high
amounts of sugar, as they will contribute to dehydration.

Baking Soda and Water

This may not be the most appealing option when it comes to taste but
it could certainly be worse. Mixing about a teaspoon of baking soda with
a glass of water will contribute in eliminating the acidity present in
your urinary tract.

Pineapples

The enzyme in pineapples called bromelain has been tested and proven
to yield significant results in treating UTI. The anti-inflammatory
functions of this tasty fruit help treat symptoms much quicker when
combined with other methods. Read more about pineapples in my article how to use pineapple as a medicine.

Cranberries and Blueberries

If pineapples aren’t your favorite, these two types of berries are
also potent infection fighters that you can easily incorporate into your
diet. Whether they are in fruit or juice form, they are loaded with
bacteria fighting ingredients and anti-oxidants that contribute to
healthy bladder function. If you consume it in a juice form, make sure
it has a high content of fruit and the minimum amount of sugar possible.
To learn more about the amazing healing properties of cranberries and
blueberries, as well as other berries, have a look at my e-book The Healing Berry Guide. This e-book will teach you how to transform your health with berries.

Vitamin C

Getting the right amount of vitamin C in your diet is essential to
many different bodily functions. Doctors have noticed that the
powerhouse vitamin is especially good at acidifying your urine and
preventing bacteria from developing in it.

Yogurt

Yogurt is kind of like the unsung hero of UTI treatments. Not many
people have caught on to its effective infection fighting properties.
The healthy bacteria in it play a big role in treating UTI. Just make
sure you avoid flavored ones that are loaded with sugar. Use plain
unsweetened yogurt.

Apple Cider Vinegar

Many people that have struggled with UTI have flocked to this method
of natural treatment. The enzymes present in apple cider vinegar thwart
the growth of bacteria and prevent future issues from developing in the
bladder. Try consuming 2-3 tablespoons a day mixed with a tall glass of
water for the best results. You can find here 10 uses for apple cider vinegar.

Preventing Future Issues

One of the worst things about UTI is its persistence. Once you get
rid of one, it isn’t uncommon to contract another infection within a
matter of weeks. There are a few things you can do to ensure you live an
infection free life:



























- Stay hydrated throughout the day, drinking plenty of water or herbal teas

- Focus on a balanced diet consisting of nutritionally dense foods

- Urinate immediately after having sexual intercourse

- Wipe from the front to the back after going to the bathroom

- Never hold in urine for prolonged periods of time

- Take a shower instead of a bath that can provide a breeding ground for infection and avoid over cleaning the area

DIY: All-Natural Coconut Deodorant

 For years, deodorant was something I applied every day without
question because that’s what society has told us to do since our
underarms started perspiring and giving off odor. Then one day a few
years ago I did indeed stop to think about what was in my deodorant, and
I freaked out! I saw something that looked like this:

• Active Ingredient: Aluminum Zirconium Tetrachlorohydrex 15.4%
• 
  Inactive Ingredients: Elaeis Guineensis (Palm) Kernel Oil; Stearyl
  Alcohol; Cyclomethicone; C12-15 Alkyl Benzoate; PPG-14 Butyl Ether;
  Hydrogenated Castor Oil; Hydrogenated Soybean Oil; PEG-8 Distearate;
  Fragrance; Hydrolyzed Corn Starch; Behenyl Alcohol

After
several years of trying to find a good all-natural deodorant that didn’t
make me stink or break out in a rash, I finally decided to make my own.
It turned out to be one of the easiest and most beneficial recipes that
I’ve ever created. These days, I only wear my homemade deodorant.

All-Natural Coconut Deodorant

Prep Time: 5 minutes


Cool Time: 15 minutes

Ingredients

• 1/4 cup coconut oil, melted

• 1/4 cup baking soda
• 
1/8 cup cornstarch

• 1/8 cup arrowroot powder

• Essential oils of choice (optional)

Directions


Combine coconut oil, baking soda, cornstarch, and arrowroot in a mixing
bowl. When well combined, add in a drop or two of your favorite
essential oil. **Note, I use this deodorant as is without the essential
oils and it works amazingly well!

Lastly, pour into an empty
deodorant container, or simply pour into a small Mason jar and
refrigerate for 15 minutes. Remove from the refrigerator and use as
needed.



If using a Mason jar you'll have to chip out little
pieces and rub them onto your armpit. The deodorant will melt and apply
smoothly upon contact with skin. I've found that one batch of deodorant
lasts me several months. Also, no need to store in the refrigerator
unless your home is at a temperature at which coconut oil is liquid at
room temperature.

8 Ways to Get an Early Morning Edge

Hone your mind, sculpt your body, increase your effectiveness, and improve your day all in an hour or less.

SOUL

Relax, lower your blood pressure and improve your concentration with these quick and easy breathing techniques.

Step 1: Mas Vidal’s Three-part Breathing Exercise (two-three minutes)
Choose a quite place, and take a seat. When you’re ready, breathe in while silently counting to seven. At the top of the inhalation, hold your breath for a count of seven. Then slowly exhale for a count of seven. Repeat the cycle for two to three minutes, increasing or decreasing the count depending on your breath capacity. According to Mas, this exercise will relax your body and mind, lower your blood pressure, and improve your concentration.

Step 2: Mas Vidal’s Tensing and Relaxing Exercise (less than a minute)
Remain seated, and take a long, deep breath. Hold your breath at the top and tense your body completely for three seconds. Then open your mouth, exhale, and completely release all tension in your body. This exercise will improve your concentration and release tension and anxiety—a good way to begin the day.

MIND

Boost your brain’s performance by challenging yourself to think outside the box and maintain focus.
Step 3: Dr. Green’s Tips for Better Brain Health (no extra time)
On Monday, wear your watch upside down. On Tuesday, brush your teeth with your non-dominant hand (i.e. if you’re right handed, use your left hand). Have an early conference call on Wednesday? Then doodle while listening in. On Thursday, eat your breakfast with you non-dominant hand. On Friday, tune in to a foreign radio station while getting ready for work. Whatever you do, make sure to throw your brain a little curve ball. According to Dr. Green, when we challenge our brains, we force our neurons to make new connections (and doodling helps improve the brain’s capacity for attention and memory).
Step 4: Dr. Green’s Focus Challenge (no extra time)
Rather than rushing through your morning meal and thinking about work, family, or the news, focus on the food before you. What does it look like? How does it smell? How does it taste? What does it feel like in your mouth? What does it sound like as you chew? This is a form of mindfulness meditation. By focusing your attention on your immediate experience, you’ll improve your memory and begin to function at a higher level. (Note: this can be done with nearly any experience, not just breakfast.)
- See more at: http://www.mensfitness.com/training/pro-tips/8-ways-get-early-morning-edge#sthash.sNmi89Eg.dpuf

 SOUL

Relax, lower your blood pressure and improve your concentration with these quick and easy breathing techniques.

Step 1: Mas Vidal’s Three-part Breathing Exercise (two-three minutes)
Choose a quite place, and take a seat. When you’re ready, breathe in while silently counting to seven. At the top of the inhalation, hold your breath for a count of seven. Then slowly exhale for a count of seven. Repeat the cycle for two to three minutes, increasing or decreasing the count depending on your breath capacity. According to Mas, this exercise will relax your body and mind, lower your blood pressure, and improve your concentration.

Step 2: Mas Vidal’s Tensing and Relaxing Exercise (less than a minute)
Remain seated, and take a long, deep breath. Hold your breath at the top and tense your body completely for three seconds. Then open your mouth, exhale, and completely release all tension in your body. This exercise will improve your concentration and release tension and anxiety—a good way to begin the day.
MIND

Boost your brain’s performance by challenging yourself to think outside the box and maintain focus.

Step 3: Dr. Green’s Tips for Better Brain Health (no extra time)
On Monday, wear your watch upside down. On Tuesday, brush your teeth with your non-dominant hand (i.e. if you’re right handed, use your left hand). Have an early conference call on Wednesday? Then doodle while listening in. On Thursday, eat your breakfast with you non-dominant hand. On Friday, tune in to a foreign radio station while getting ready for work. Whatever you do, make sure to throw your brain a little curve ball. According to Dr. Green, when we challenge our brains, we force our neurons to make new connections (and doodling helps improve the brain’s capacity for attention and memory).

Step 4: Dr. Green’s Focus Challenge (no extra time)
Rather than rushing through your morning meal and thinking about work, family, or the news, focus on the food before you. What does it look like? How does it smell? How does it taste? What does it feel like in your mouth? What does it sound like as you chew? This is a form of mindfulness meditation. By focusing your attention on your immediate experience, you’ll improve your memory and begin to function at a higher level. (Note: this can be done with nearly any experience, not just breakfast.)




BODY (FITNESS)

Step 5: Mark Sisson’s Quick and Intense Workout (30 minutes or less, three days a week)
  You can complete most of these workouts in about 20 minutes and you won’t need a gym. Using only your body weight, you can do all of your workouts at home, in your hotel, or at the nearest park. Complete two intense body weight exercises per week and one sprinting session per week, to maximize results.

Body Weight Exercise Option 1: Burpees This is the simplest workout and you can do it in your living room. Start in the standing position, shoot down to a squatting position with your hands on the ground, thrust back into a pushup position, do a pushup, and jump back into a standing position. Repeat that 20 to 35 times, with little to no rest in between, and you have yourself a quick and effective workout. You can do this twice a week—once before work on Monday and once before work on Friday.

Body Weight Exercise Option 2: 50-50-12 This one’s a bit more demanding. It requires three sets of 50 pushups, 50 squats and 12 pull-ups with little to no rest in between. Sisson calls this his “hotel” workout because even if your hotel room doesn’t have a pull-up bar, you can do it in the stairwell using the top step (above your head).

Body Weight Exercise Option 3: Three-Two-One The most demanding of the bunch, this one requires 300 pushups, 200 squats and 100 pull-ups. Do as many as you can in each category, and then move on to the next, repeating the cycle until you’ve reached your target numbers. You can feel free to adjust the numbers according to your ability. So if you can only do 100 pushups, then do 60 to 65 squats and 30 to 35 pull-ups. You can mix it up with some lunges and burpees. And for rest, you can stand up, shake it out and pace around for up to 40 seconds.

Sprints If you don’t have a park to run in, a stationary bike, elliptical, or treadmill will suffice. The concept is simple: 20 to 30 seconds of all-out sprint followed by 30 seconds of rest, repeated six to eight times. With a little warm up and cool down, it will only take about 20 minutes of your time. But if that sounds too easy, try 45 to 60 second sprints with up to two-minute rests in between. That should get your blood pumping. Do this once a week. 
BODY (NUTRITION)

Step 6: Mark Sisson’s Breakfast of Champions (30 minutes or less)
If you’re on the go, you can make yourself a quick breakfast shake using only whey protein powder, coconut milk and almonds, or simply heat up some leftover meat from the night before. If you have a little more time, you can make an easy omelet with four whole eggs and your choice of veggie. The key is to replace grains, legumes, sugar and industrial seed oils with plenty of protein, fat, and natural fiber. Say no to cereal, sweets (including OJ), and toast, and yes to eggs, nuts, veggies, butter, and olive oil. According to Sisson, the goal is to transform you into an “efficient, fat-burning beast” and it starts with your diet. 
COMMUTE

Steps 7 and 8: Dr. Green and Mark Sisson’s Tips For an Effective Morning Commute
Dr. Green recommends periodically altering the route you take to work to help you challenge your brain and become more mentally fit. Sisson recommends parking a mile away from your office (or getting off a few subway stops early) to give your body an extra edge. Alternately, if you work in a high rise and normally take the elevator, Sisson recommends that you take the stairs. The goal isn’t to work up a sweat, but to raise your metabolic rate and burn more fat.



As a man living in a hectic and highly competitive world, it’s not enough to establish proficiency in one or two aspects of life. You need to take a more holistic approach if you hope to gain that all-important edge. That’s why we’ve put together a panel of experts to give you some quick and easy tips in the fields of meditation, brain health, physical fitness, and nutrition—soul, mind, and body. By incorporating their expertise into your morning routine, you’ll be on your way to a happier, healthier, and more productive life. Our experts are: Mas Vidal, the founder and director of Dancing Shiva Yoga and Ayurveda (DSYA) in Los Angeles; Cynthia R. Green, Ph. D, a leading expert in memory fitness and brain health, and the author of the forthcoming book 30 Days to Total Brain Health; and Mark Sisson, the bestselling author of The Primal Blueprint and 21 Day Total Body Transformation and one of the most ripped 58-year-olds you’ll ever meet.

As a man living in a hectic and highly competitive world, it’s not enough to establish proficiency in one or two aspects of life. You need to take a more holistic approach if you hope to gain that all-important edge. That’s why we’ve put together a panel of experts to give you some quick and easy tips in the fields of meditation, brain health, physical fitness, and nutrition—soul, mind, and body. By incorporating their expertise into your morning routine, you’ll be on your way to a happier, healthier, and more productive life. Our experts are: Mas Vidal, the founder and director of Dancing Shiva Yoga and Ayurveda (DSYA) in Los Angeles; Cynthia R. Green, Ph. D, a leading expert in memory fitness and brain health, and the author of the forthcoming book 30 Days to Total Brain Health; and Mark Sisson, the bestselling author of The Primal Blueprint and 21 Day Total Body Transformation and one of the most ripped 58-year-olds you’ll ever meet. - See more at: http://www.mensfitness.com/training/pro-tips/8-ways-get-early-morning-edge#sthash.sNmi89Eg.dpuf

6 Simple Steps to a Successful

Never worry about building an ineffective workout plan by following this cut and dry blueprint.



Whether you are looking to customize your workouts, address your own particular weaknesses or you accidentally forgot your latest workout from the pages of Men’s Fitness at home, having the knowledge to design your own training program can really be empowering and make you feel like you know your way around the gym. All it takes is a little bit of thought and a willingness to follow some guidelines.


Set a Goal

First thing’s first. You have to figure out what your goal is. And just in case you forgot why you started training in the first place, it’s probably to accomplish one of three things—getting stronger, getting bigger or getting leaner. Are all these goals independent of each other? No. But it’s a good idea to put the majority of your efforts into one at a time.


Sets and Reps

Once you’ve decided what training effect you are after, it’s time to lay out a rep and set scheme. If getting as strong as possible is your thing, you want to keep the reps lower and add more sets. Think 6 sets of 3-5 reps. If getting bigger is your goal, the classic three sets of 8-12 reps will work very well. If you want your training to be more metabolic for the purpose of fat loss, think higher reps like 15-20.


Choose the Right Movements


Exercise order and selection is also critical. As a general rule you always want to put the bigger, more complex movements in the beginning of the routine. These exercise are more difficult to perform and can take a lot out of you so you want to do them when you’re fresh. Smaller, isolation type movements should be saved for later in the routine with core and ab-specific movements coming at the end. Big, multi-joint movements such as the Olympic lifts, deadlifts, squats, push presses, bench press, leg press, chin ups, dips and bent-over rows should come early in the program. Next you can work on your hamstring curls, leg extensions, biceps curls, skull crushers, calf raises and any other single-muscle moves. Finish off the routine with hanging knee raises, planks or anything else that focuses on the good ol’ six pack.




Don't Forget to Rest

Following rest intervals may be the most overlooked aspect of any training program, yet it is really important in helping you reach your goals. In other words, pay attention to the clock when you rest, not the girl in the tight spandex doing Romanian Deadlifts. Again, rest intervals depend on the training phase you are in. For maximal strength and power, rest should be longer—around 2 minutes between sets as you really want to feel recovered in between sets. For size, 45 to 75 seconds between sets is a good rule of thumb. Metabolic training relies on your heart rate being elevated so you don’t want rest to be too long, 30 seconds or less.


Follow the Rules Before You Break Them

There’s a time to break every rule and as you get more experience with writing programs you’ll know when to change things up. But whether you want to gain power, strength, size or leanness, following these general guidelines will help you design a plan that will get you where you want to go. And now that your training is over for the day, feel free to ask the girl in the spandex for her number.


Some Last-Minute Tips

Finally, always remember that when the number of reps decrease the load should increase. So if you are doing sets of three reps the weight on the bar should certainly be higher than what you would be using for 10 reps. And if your program has more than 24 total sets in any given day, take another shot at it because you are focusing on variety more than quality.

The No-Situp Ab Workout Build a rock-solid core and ripped abs with these alternatives

1. Single-arm Weighted Carries



The single-arm weighted carry is a go-to exercise, every workout. It's very simple to perform and very beneficial in many ways. Simply grab a weight in one hand and start walking.



Some tips to quality weighted carries are:



1. Maintain good posture. Chest up, eyes up, and shoulders back. Be sure to not hunch or round the shoulders or upper back.

2. Brace Your Core. To do this, flex your core like someone is going to punch you in the stomach. This immediately will give you the feeling of creating a brace.

3. Make a fist with your free hand. This will create more full body tension, which will make this more of a full-body exercise.





Weighted single-arm carries can be done with dumbbells, kettlebells, standard barbells, and more.

2. Pushup Hold Walkouts

2. Pushup Hold Walkouts

This is a simple yet effective core exercise that requires no equipment that will turn your abs to bricks.

1. Start in a pushup position with your hands under your shoulders.

2. Brace your core like you're going to get punched and squeeze your glutes as hard as possible.

3. From here start walking your hands upward, one at a time past your head. Keep walking your hands up slowly and controlled.

4. Your core will immediately brace and you'll feel your midsection lock down.

5. Hold the walk-out position for 3-5 seconds, walk your hands back to pushup, position, and repeat.

Always be sure to keep your core locked and maintain a strong, neutral spine.

3. Side Plank

Planks and side planks are a great exercise for core strength, improving hip issues, and helping people with lower-back pain. The side plank especially is a low-risk, high-benefit exercise.

To do a side plank:

1. Lie on your side. Put your top leg directly in front of your bottom leg. The heel of your top foot should be in line with tips of your toes of the bottom foot.

2. Take the elbow of the side you're lying on and prop yourself on your elbow with your elbow and shoulder stacked in a straight line.

3. From here rise up the hip that is on the ground and maintain a good neutral spine and brace hard.

4. Hold this position for as long as possible without losing form. Rest and repeat as necessary.

The
single-arm weighted carry is a go-to exercise, every workout. It's very
simple to perform and very beneficial in many ways. Simply grab a
weight in one hand and start walking.

Some tips to quality weighted carries are:


1. Maintain good posture. Chest up, eyes up, and shoulders back. Be sure to not hunch or round the shoulders or upper back.
2.
Brace Your Core. To do this, flex your core like someone is going to
punch you in the stomach. This immediately will give you the feeling of
creating a brace.
3. Make a fist with your free hand. This will create more full body tension, which will make this more of a full-body exercise.


Weighted single-arm carries can be done with dumbbells, kettlebells, standard barbells, and more.

- See more at: http://www.mensfitness.com/training/workout-routines/no-situp-ab-workout?page=2#sthash.uYBI4QP6.dpuf

The
single-arm weighted carry is a go-to exercise, every workout. It's very
simple to perform and very beneficial in many ways. Simply grab a
weight in one hand and start walking.

Some tips to quality weighted carries are:


1. Maintain good posture. Chest up, eyes up, and shoulders back. Be sure to not hunch or round the shoulders or upper back.
2.
Brace Your Core. To do this, flex your core like someone is going to
punch you in the stomach. This immediately will give you the feeling of
creating a brace.
3. Make a fist with your free hand. This will create more full body tension, which will make this more of a full-body exercise.


Weighted single-arm carries can be done with dumbbells, kettlebells, standard barbells, and more.

- See more at: http://www.mensfitness.com/training/workout-routines/no-situp-ab-workout?page=2#sthash.uYBI4QP6.dpuf

The single-arm weighted carry
is a go-to exercise, every workout. It's very simple to perform and very
beneficial in many ways. Simply grab a weight in one hand and start
walking.

Some tips to quality weighted carries are:


1. Maintain good posture. Chest up, eyes up, and shoulders back. Be sure to not hunch or round the shoulders or upper back.
2.
Brace Your Core. To do this, flex your core like someone is going to
punch you in the stomach. This immediately will give you the feeling of
creating a brace.
3. Make a fist with your free hand. This will create more full body tension, which will make this more of a full-body exercise.


Weighted single-arm carries can be done with dumbbells, kettlebells, standard barbells, and more.

- See more at: http://www.mensfitness.com/training/workout-routines/no-situp-ab-workout?page=2#sthash.uYBI4QP6.dpuf

9 Healthy Homemade Protein Bar Recipes

Recipes by Alex Orlov on 11/6/2013

Holy grocery bills — those store-bought protein bars sure aren’t cheap! While protein bars can be a convenient way to fuel up before or after a workout, some varieties contain a long list of artificial ingredients and added sugars, which can do more harm than good. Luckily, these homemade protein bar recipes have all of the protein and none of the junk, making them a great option on-the-go or in your gym bag.

RELATED: 9 Healthy Homemade Energy Bar Recipes

1. “Chubby Hubby” Protein BarsPeanut butter, almond milk, oat flour and a generous amount of rice protein powder make up the base of this decadent bar that gets its name from the bestselling Ben & Jerry’s ice cream flavor. Though the recipe is easy to follow, you may have a hard time waiting for them to refrigerate overnight! Photo and Recipe: Jessica / Desserts With Benefits

2. Blueberry Bliss Breakfast BarsGluten-free and vegan, these bars are packed with healthy dried fruits and nuts, while almond butter, maple syrup and applesauce bind the nutty goodness together. Your belly will be full of happy, since each serving packs eight grams of protein and four grams of fiber! Photo and Recipe: Kelly / Inspired Edibles

3. Peanut Butter Pretzel BarsPure pretzel and peanut buttery bliss with nine grams of protein? Count us in! These bars are low in fat (only three grams per serving) and high on flavor. If you don’t have soy crisps on hand, try using crisped rice cereal instead. Photo and Recipe: Amy / Foods for the Soul

4. Strawberry Protein BarsDon’t be fooled by the pretty in pink color! These strawberry and coconut bars pack a serious amount of protein — 17 grams per bar. Coat them in antioxidant-rich dark chocolate for an even more divine bite. Photo and Recipe: Viviane / Chocolate Chilli Mango

5. German Chocolate Protein BarsHealthy protein disguised as dessert? Yes, please! Dates, oat flower, cocoa, coconut and pecans pack a delicious punch. If your dates are too dry to use, try soaking them overnight before chopping them in a food processor. Photo and Recipe: Sarah / The Sweet Life Online

RELATED: 7 Quick and Easy Paleo Pancake Recipes

6. Ginger Vanilla Protein Crunch BarsMade with crystallized ginger, coconut, vanilla, and almonds, there’s plenty of flavor in these dairy- and gluten-free bars. Bonus: You don’t need a food processor to make these extra-hearty snacks. Photo and Recipe: Kristinia / Spabettie

7. Quick ‘n Easy No-Bake Protein BarsNo oven, no problem. Use peanut butter (or your favorite nut butter) mixed with rice crisp cereal and oat flour as a base for these easy no-bake bars. Dress up your eight grams of protein with a pretty chocolate drizzle. Photo and Recipe: Angela / Oh She Glows

8. No Bake Almond Fudge Protein BarsSuper easy to make, and super difficult to resist! These bars are perfect for those with peanut allergies, or those who are allergic to spending hours in the kitchen. It will only take you 10 minutes to mix up the oats, almond butter, honey and rice cereal (though you might get impatient waiting 30 minutes for the bars to set in the fridge!). Photo and Recipe: Amanda / Running With Spoons

9. Fudge Brownie Chocolate Protein BarsQuash mid-afternoon hunger with these bars that pack seven grams of protein per serving. Blend black beans, cocoa powder, protein powder and chocolate chips in a food processer, bake and then refrigerate overnight. And for serious chocolate fiends, sprinkle extra chocolate chips on top before popping them in the oven. Photo and Recipe: Katie / Chocolate Covered Katie

BONUS! Chocolate Peanut Butter Protein BarsMade with six grams of protein per bar, these chocolatey, peanut buttery bites will put store-bought snacks to shame. If you don’t own a food processor, you can purchase oat flour at most grocery stores. To keep it vegan, simply replace the whey protein powder with a plant-based variety and use maple syrup in lieu of honey. Photo and Recipe: Emily Miller /Life by DailyBurn

Blueberry Bliss Breakfast Bars (Vegan, Gluten Free, Refined Sugar Free)

BLUEBERRY BLISS BREAKFAST BARS

Blueberry Bliss Breakfast Bars (Raw, Vegan, Gluten Free, Refined Sugar Free)

• 1 + 1/2 cups 100% pure, uncontaminated, rolled oats***
• 3/4 cup whole almonds 
• Heaping 1/2 cup dried blueberries 
• 1/2 cup pistachios 
• 1/3 cup ground flaxseed 
• 1/3 cup walnuts 
• 1/3 cup pepitas 
• 1/4 cup sunflower seeds 
• 1/3 cup pure maple syrup or honey
• 1/4 cup unsweetened apple sauce 
• 1 cup almond butter 

Serving: Makes 16 bars



Notes:

1. Substitute any nut/seed of choice or dried fruit as desired.  Sliced apricot, cranberries, cherries, dates & fig are all delicious here.
2. ***Pure oatmeal does not contain gluten however many commercially sold oats do due to cross-contamination issues. If you are gluten sensitive or have celiac disease, be sure to seek out certified 'gluten-free' oatmeal.

Directions:

1. Line an 8"x 8" (or so) baking pan with parchment or wax paper such that the paper hangs over the edges (the pan I used is 7" x 10").
2. Combine the first 8 ingredients in a large bowl and mix to combine.
3. Add maple syrup or honey and apple sauce and mix to combine. 
4. Add almond butter to mixture and mix until combined. 
5. Place batter in prepared pan pressing down firmly with palm of hands (or mini-roller if you have one) and distributing as evenly as possible.
6. Allow pan to sit in freezer for approximately 1 hour. 
7. Remove pan from freezer. Lift singular slab from pan by lifting up on paper. Set slab down and gently peel paper away.  Slice slab diagonally into 8 long bars and then cut each long bar in half to create a total of 16 bars.  I find these bars keep best in a sealed container/bag in the freezer.

© Inspired Edibles

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Press down firmly so that everything sticks together

Voila! your slab ready to be cut into bars