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Lean & Strong – Strength Training and Toning Workout for Fat Loss


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My yoga instructor says that in order to see physical change,…


My yoga instructor says that in order to see physical change, you need mental change.

Physical exercise improves mental health, and positive thinking positively affects your physical being just as negative thoughts create stress that negatively impacts your body.

Think positively, love your body, and stay healthy!

Hello! so i live at home with my family and we don't have a lot of money so when we grocery shop (every 2 weeks) we have to split the money we have to buy healthy vs unhealthy(sister), because the healthier stuff is a little more expensive i get less and then i feel like i'm running out of food before the next grocery shop and have to give into the not so healthy stuff. i don't work so i can't buy my own. Do you have any solutions? i can't convince my sister to eat healthier


Hey there! I’ve been doing some serious food budgeting this month, so hopefully I can help out a little :)

First, check out my Clean Eating on a Budget article and see if that helps.

Oats are really healthy and cheap, and you can make a variety of different meals, desserts, and snacks with oats, such as peanut butter bites and a ton of different oatmeal recipes as well as even cookies!

Peanut butter fills you up and has protein + good fats, so that’s worth putting on your shopping list (and tastes GREAT in peanut butter bites.)

I find that whole wheat bread is often on sale at my grocery store since nobody likes it. Do not buy sandwich thins or English muffins, just buy the sliced loaf of whole wheat bread, which is cheaper.

You can make your own hummus with chickpeas and use that to make a cheap grilled veggie sandwich.

Buy a mix of frozen and fresh fruit — frozen fruit is good to have when you eat all your fresh fruit and are craving a smoothie. Smoothies are excellent choices! (Just don’t buy those expensive pre-made frozen smoothie packets, those are a rip off)

As for protein sources, I find that it’s best to buy nuts like pistachios, and certain kinds of smoked salmon and tuna. But I’m a pescetarian, so that’s just how I shop. Tuna is cheap, so you can buy in bulk if they’re on sale, but remember they have trace amounts of mercury so you don’t want to eat it more than once or twice per week.

Stay away from cereals like Kashi, breakfast bars, and most packaged health products. It’s cheaper to buy individual ingredients instead of convenience meals. Some ingredients (like Flaxseeds or Coconut Oil) might be too expensive, but you can usually omit them or try and find cheaper substitutes.

Chocolate, ice cream, and other junk food is more expensive than fresh fruits and healthy food. A bag of my favorite chocolate is like $4.30, but smoked salmon that lasts me a week for sandwiches is around $4.00. The bananas at my store are less than 80 cents apiece, and the strawberries I just picked up were also 99 cents!

Good luck :)

Weight loss and Food Connection

Physical activity is necessary for weight loss, and so is dietary modification. If you have been exercising all day and eating all the wrong foods, you will never lose weight. Mind the word –“NEVER” lose weight.

People who emphasize on exercise for weight loss are actually making a fool of themselves because our body is basically composed of the foods we eat, and particularly the body weight. Studies have revealed that people who have exercised and have been on a strict diet have reportedly lost weight over time, which is not true for the ones who have only exercised and not looked into what they are eating.

A chocolate candy, a doughnut once in a while or even a muffin is fine. But you cannot be taking these foods regularly. If you have a sweet tooth, make sure you know how to control it.

Foods that are high in calorie, such as butter, chocolates, sugars and sugary foods, fried foods or junk foods are detrimental for the health. They also contribute to your body weight. Until you can successfully cut out these foods from your meal plan, exercising will be of no use for you.

It is true that exercise helps in burning calories, but it is equally important to eat fewer calories so that your body feels relaxed at the end of the day.

Why Exercise Fail to make you Thin?

Exercise is often not enough to make you thin. In fact, if you exercise regularly but do not control your food intake you will never become thin. People usually have a well planned exercise regime – 5 to 10 minutes warm up, 30 minutes on the treadmill, weight lifting, yoga, aerobics and breathing exercises fail to give your body the desired shape. Why? Well, it’s because after every exercise session you come back home and enjoy the delicious chocolate goodies!

If you want to lose weight, you must start off with a healthy and comprehensive weight loss plan that includes proper diet, exercise, lots of fluids and overall health improvement. Also, there are many emotional aspects, such as a break up, loss of job; death in the family and other emotionally drenching incidents often compels you to eat all the wrong foods.

After that, even if you exercise, you will gain weight.

The idea is to provide your body with the essential nutrients, correct amounts of foods at the correct time, and proper exercise. You need not spend your money by going to a gym if you can control your food intake and walk regularly for 30 minutes. Yoga and breathing exercises will complement your routine and help you burn fat and lose weight quickly.

Why are Children Becoming Fatter Day by Day?

If you see the amazing trend of children growing fatter day by day, you would be stunned. Children aged between 7 to 11 years are more vulnerable to obesity. Although kids are usually much more active than their moms and dads, yet they have been the growing fatter for no reason at all.

Well, there are reasons. Researchers have been to different schools to find out the amount of activities their children are doing althrough the day, while some schools believe in keeping the kids active round the clock, some others have specific time zones for their limited activity.

Research reveals that it is not wise to keep children active all through the school hours. They need adequate space and time to relax and be active throughout the day, if all their energy is drained out in school; they will feel lethargic, which will add on to their body weight.

Instead of pushing kids to be active, it is important to ensure that they have an active mind. This will encourage daily activities, will ensure that they are more attentive in class and in studies and will regularize their life as well.

Also, keeping an eye on what you eat is also important.

Strength Training (Step-By-Step)


Strength training has been proven to have a beneficial effect on our body
image and health, so it’s not surprising that the number of people
participating in this activity has been rising steadily over the last 20
years (in the US, for example, 21% of all adults now train with weights at
least twice a week, with women making up one in five of those training).
Strength Training is the ultimate personal trainer for every reader. It
provides exercises for all parts of the body, taking you step-by-step
through each movement and highlighting exactly which muscle should be
working when. You are shown the perfect stance to adopt, and how to perform
the movement with optimum technique.

Exercises are also accompanied by helpful features such as common pitfalls
to watch out for; variations to do at home or in the gym, and on fixed
machines or using free weights; and adaptations you can try to tailor an
exercise more closely to your particular needs. Specially commissioned
programs provide easy-to-follow instruction for a variety of objectives, and
each program has three different levels – beginner, intermediate, and
advanced – to help you maximize its usefulness. Tailor-made programs for men
and women, younger and older, ensure that the book works on many levels.
One key sector to embrace strength training in recent years has been the 50+
age group, for whom the risk of injury is also relatively high. This book,
with it’s emphasis on clear demonstration of optimum technique, detailed
outlines of the muscles used, and advice on avoiding common pitfalls,
provides the maximum safeguard against the danger of injury, and helps you
stay at peak fitness.

The Biggest Loser Power Sculpt


This DVD includes a power-packed workout inspired by the hit TV series. Included is a 6 week program for maximum weight loss, with Level 1, 2, & 3 workouts.

Product Features

  • Format: Closed-captioned, Color, Full Screen, NTSC
  • Language: English
  • Aspect Ratio: 1.33:1
  • Video Run Time: 50 minutes
  • Region: Region 1 U.S. and Canada only

The Biggest Loser Power Sculpt


This DVD includes a power-packed workout inspired by the hit TV series. Included is a 6 week program for maximum weight loss, with Level 1, 2, & 3 workouts.

Product Features

  • Format: Closed-captioned, Color, Full Screen, NTSC
  • Language: English
  • Aspect Ratio: 1.33:1
  • Video Run Time: 50 minutes
  • Region: Region 1 U.S. and Canada only

Strength Training


Millions of people want to add muscle, get stronger, and look fit as a result. But when they look for expert guidance, they face a sea of self-proclaimed fitness gurus who say they have a can’t-miss program for fast and easy results. So where do you look for solid, no-nonsense advice you can trust from true experts in the strength training field? Inside this book!

Written by a team of experts chosen by the National Strength and Conditioning Association (NSCA), Strength Training combines the most valuable information with the best instruction for proven results:

-Increasing metabolic rate to burn more calories more efficiently

-Improving bone density to help combat osteoporosis

-Increasing muscle mass as well as strength, power, and endurance

-Preventing injuries

-Improving balance, flexibility, mobility, and stability

-Reducing back and arthritic pain

-Decreasing cholesterol and blood pressure to lessen the risk of coronary disease

The NSCA is the worldwide authority in the field of strength and conditioning, serving 33,000 members from the sport science, athletic, allied health, and fitness industries. Now, the proven techniques developed and honed by these leading authorities are available to you!

Whether you’re launching a lifting program or fine-tuning a serious fitness regimen, the full-color presentation in Strength Training will fill any knowledge void and correct misconceptions to ensure proper technique, safety, and progressions. Multiple program options and applications to machines, free weights, and other apparatuses provide the flexibility to tailor your training to personal preferences and special needs.

Product Features

  • Author(s): NSCA & Lee Brown
  • Published: 11-10-2006
  • SHK01202