Add fun to fitness: How to enjoy working out

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Some people cower at the thought of exercising and many resign themselves to skipping meals and eating less to get the figure they want. If the typical gym atmosphere doesn't suit well with you, there are many other ways you can burn unwanted pounds. Below are just some examples:

Dancing

Enroll in a dance class, play Just Dance, or go out dancing with your friends; it doesn't matter whatever activity you choose because shaking your hips is a good form of exercise and it's fun! Dancing will help you burn off calories, increase your heart rate, and work up a sweat. Dancing can also improve your mood, increase flexibility, and strengthen bones. There are also various dance styles to try like salsa, swing, and even hip-hop. Find one that suites your tastes and try to dance at least 30 minutes two to three times a week for a good workout.

Hiking

Take walking one step further and go hiking with your friends or go solo. You will have to go through rugged paths and uphill slopes but the journey will all be worth it when you set your eyes on the beautiful sights. Sightseeing while losing weight is a can be a great motivation. And if you bring a heavy backpack, it can also count as weight training and cardio workout.

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Team sports

Make a game out of working out, literally, by joining a sports league. Have fun running around the playing field while working out a sweat. Compared to the repetitive workout routines in the gym, playing sports provide a much needed change of pace. Sports activities are much more unpredictable and competitive. You will never be bored.

Biking

I don't mean the stationary bicycle, but if you prefer that than actual biking, it could also work. The problem with a stationary bike is that you have to set time for it and if you have a busy schedule you might forget to do it. Biking to work or to wherever you need to go can help you get a good exercise plus save money on gas. It's a win-win situation.

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Hey there, my name is Riyesh Menon and I'm a fitness coach at Marin County, California. Follow me on Facebook for more fun fitness tips and health advice.

REPOST: Health benefits of curcumin just got better

What is curcumin and what are the benefits that it can give to one's heath? Read this article to know more about this compound. 

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Washington: A new research has revealed that curcumin, which is a naturally occurring compound found in the spice turmeric, with its anti-inflammatory goodness, boosts health by easing inflammation.

Anecdotal and scientific evidence from Ohio State University suggests that most curcumin, which has been used for centuries as an Ayurvedic medicine treatment for such ailments as allergies, diabetes and ulcers, in food or supplements stays in the gastrointestinal tract, and any portion that's absorbed is metabolized quickly.

Many research groups are testing the compound's effects on disorders ranging from colon cancer to osteoarthritis, while others, like these scientists, are investigating whether enabling widespread availability of curcumin's biological effects to the entire body could make it useful both therapeutically and as a daily supplement to combat disease.

Lead author Nicholas Young said that there's a reason why this compound has been used for hundreds of years in Eastern medicine and this study suggests that they have identified a better and more effective way to deliver curcumin and know what diseases to use it for so that people can take advantage of its anti-inflammatory power.

Young added that they envision that this nutraceutical, which refers to foods or nutrients that provide medical or health benefits, could be used one day both as a daily supplement to help prevent certain diseases and as a therapeutic drug to help combat the bad inflammation observed in many diseases.

The researchers found that nano-emulsified curcumin halted the recruitment of immune cells called macrophages that "eat" invading pathogens but also contribute to inflammation by secreting pro-inflammatory chemicals and in cells isolated from human blood samples, macrophages were stopped in their tracks.

Young continued that this macrophage-specific effect of curcumin had not been described before and because of that finding, they propose nano-emulsified curcumin has the best potential against macrophage-associated inflammation.

The study is published in the journal PLOS ONE.

Hi! Riyesh Menon here. If you want more articles related to fitness, visit my blog.

Bad foods and why some are not so bad after all

We’re living in the 21st century and it’s about time we change the way we think about bad or unhealthy food. These days it has become difficult to determine what’s right or wrong when it comes to the kind of food we should and should not include in our diet. However, it is important to remember that food science is ever evolving so some foods that have been considered bad before might not be so bad after all.



Coffee

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Starbucks, anyone? While coffee with lots of sugar and add-ons may not be so healthy, coffee is generally said to be rich in antioxidants which are good for our bodies. Of course, it should always be taken in moderation (about 3 to 4 cups a day) to get the most benefits such as boost in energy and metabolism. Several prominent studies have also concluded that coffee consumption reduces the risk of getting Type 2 diabetes, Alzheimer’s disease, dementia and Parkinson’s disease.


Chocolate

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Many believe that chocolate can give you pimples and can make you fat. Well, that was before; now it’s time for chocolate lovers to rejoice. Science has proven that dark chocolate is loaded with antioxidants that help reduce LDL (otherwise known as “bad cholesterol”) and prevents blood clots. Dark chocolate has also been associated with improved cognitive performance among the elderly. However, this is not a reason to make chocolate a staple food because controlled consumption is still highly advised to avoid weight gain.


Alcohol

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Alcohol abuse causes health complications such as liver failure. However, moderate alcohol consumption has been proven to have positive health benefits. Moderate consumption can be defined as one drink per day for women and two for men. Recent studies show that alcohol may help reduce the risk of heart attack, heart diseases, Type 2 diabetes, and certain types of cancer. It also contains HDL (good cholesterol) and polyphenol, which is said to lessen blood clotting, inflammation, and oxidation.



The thing to remember is that too much of a good thing is bad. The key to be able to enjoy these so-called bad foods is to eat them in small portions and set limits to the quantity that you consume. This way you won’t have to deprive yourself of the food that you crave and still maintain a healthy body.

My name is Riyesh Menon and I’m a health and fitness guru from Marin County, California. Follow me on Twitter for more useful tips on achieving a healthier body.

REPOST: Five habits of health and fitness weirdos

A lot of people want to get fit but some of the modern approaches to fitness are just plain weird. This article from The Sydney Morning Herald makes a list of some of the strange habits people get into to be fit that actually have no relation to reality.

The health and fitness industry is chock full of weird ideas and fads that, at times, have little relationship to reality. | Image Source: smh.com.au

Hunter S. Thompson once wrote, "When the going gets weird, the weird turn pro."  I doubt he was referring to health and fitness, because his powder of choice contained 0 per cent protein and 100 per cent Colombian nose candy.

One of the reasons I love the health and fitness industry is because it's varied, always evolving and parts of it are even a bit wild. And yes, it's definitely weird at times. A lot of folks have turned "pro" in this regard.

Anything in excess - from booze to burpees, from protein powder to pull-ups - can be unhealthy.  If you've gone "pro" because you're seeking perfection, it's time to tone it down, because less stress forms a healthier mind and body.

Is this you? Here's how the weird are going pro in Australia's health and fitness industry:

Weirdos only eat Paleo

The gossip mill churned in the last few weeks with celebrity chef and Paleo disciple Pete Evans battling celebrity dietician Susie Burrell over a children's breakfast drink and dietary education qualifications.  It got heated and personal. I love a good food fight.

Paleo, Paleo, Paleo …  advocates say if you're not eating like our ancestors did thousands of years ago, you're doing it wrong.  You should be bringing in your Paleo breakfast, eating at Paleo cafes for lunch, and cooking recipes from one of your 100 Paleo cookbooks for dinner, then enjoying a Paleo dessert that no caveman ever heard of.

The weird go Paleo 24/7.  They exclaim you should be on Paleo and that your quinoa, brie, peanuts, and potatoes make you unworthy of eating in the same kitchen and neighbourhood as theirs.

I like Paleo, because it centres around less junk food and consuming real, unprocessed food.  Wow, where have we heard that before?  Paleo is the same old dog with a slightly different haircut - it's a good haircut, but not every dog needs the exact same haircut because variety and a bit of naughtiness isn't so weird after all.  Be healthy, yet enjoy life.

Weirdos sleep, eat and supplement

The weird wake with pills and supplements, take a pre-training energy pill supplement, keep a neon-coloured supplement drink close by during training, then finish their session with a protein supplement.  They snack on supplements at their desk, then down one last supplement drink before sleep.  And as a reminder, they wear t-shirts so everybody they pass on the street is aware of their supplement intake.

Ask these weirdos how many grams of protein is in a salmon steak, and their 'I don't know' shrug results in one long, weird protein fart.

Our bodies need tasty, fresh, and nutrient-dense food – not supplements.

Weirdos keep dieting

Dieting is also the same old dog, but with that 'same old dog' smell that never goes away.  Your body wants healthy food for energy.  Your body does not need you to join an expensive multi-level marketing scheme like Isagenix to consume its meal replacement shakes, or other options like Dr Siegal's 'The Cookie Diet'.  

Reducta is getting plenty of TV airtime these days.  Hunger reduction tablets?  The thought is too funny.  Citing centuries of traditional evidence as an Indian appetite suppressant, Reducta recommends: "Always use in conjunction with a healthy energy-controlled diet and exercise program."

At least they got the recommendation right.

My words are short, harsh, and simple because science has proven it – fad dieting doesn't work in the long-term.

Weirdos train the same way

Paraphrasing Einstein, I'll declare this:  "Gym weirdness is doing the same thing and expecting a different fitness result."  Doing yoga every day, the same Pump class, or the same Zumba dance - it's weird and it's boring.

Want to change your fitness and your body?  Pick your weakness and turn it into a strength.  If you hate running, hit the pavement and become good at it.  If you're weak, hit the weights and get strong.  Change it up, because your body won't change when nothing changes.

Weirdos apply balance

Now these are the true weirdos.  They rest when their body tells them to.  They eat healthy foods while training hard, because later on, they like to have their cake … and eat it, too.  These weirdos value and understand the relationship between mind and body.  They wind down by wine-ing down because they celebrate a tough week, then work it off with a morning run or a swim in the sun.  They exercise because being fit and lean is the healthiest way to live.  These weirdos value the way they feel over the way they look.

It seems in this day and age, the true weirdos are simple and balanced – and they are in the minority.  Yup.  Balance is everything, and I do my best to be this type of health and fitness weirdo.

Today's column is serious with an obvious dose of tongue-in-cheek, because I truly enjoy the company of the weird and wild from all of life's categories – they are unique.  And unique people add variety in life.

But all that variety creates a confusing health and fitness market. The ultimate prescription is simple: Eat real food.  Increase water intake, decrease alcohol.  Fruit (yes, with sugar) and veggies are good.  Exercise.  De-stress your mind and body.  And reward yourself.

Trust me, if a caveman was sitting next to me as I held a slice of pizza in one hand and a beer in the other this past weekend, he'd say, "Gimme some, then let's run it off tomorrow".

Riyesh Menon is a successful fitness guru and health buff. Follow him on Twitter for more effective fitness tips.

To hit the gym or not?

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So you have had it. By now, you are wishing to lose weight, regretting all the carbs you had over the past months, and seriously considering a gym membership to shed all the flabs and raring to unleash a whole new YOU.

But a voice inside says… “maybe this isn’t right for me.” And the stuff they do in the gym look pretty difficult. So why waste my time and money?

But please, before you make the final NO, take time to consider the pros and cons of hitting the gym. To make things easier, I have listed down some ideas to help you make the right decision:

Cost. Gym memberships can be very expensive. Now, the question is: are you willing to invest? If money is a factor, weigh your options. Some people, for example, would rather build their personal gyms by buying exercise equipment and gear that would cost them less than a one-year gym membership contract.

Culture. If you are the type of person who easily gets intimidated by others or has an issue on personal hygiene, then hitting the gym might not be the best option for you.

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Location and travel. Make sure that location and travel time to the gym fit your schedule and lifestyle.

Amenities. There is more to a gym than weights and toning equipment. Most gyms today have various amenities like sauna, spa, and steam that will help you not only get fit but all also rejuvenate your system after hours of hard work.

In the end, it’s just about the gym. When you sign up for a membership, you become invested and motivated to see results. Re-assess your own circumstances and ask yourself if it truly is the right venue for you to shape up.

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I am Riyesh Menon. Follow me on Twitter as I explore the world of health and fitness.