Beauty Of Health

Workout Plan For a Flat Tummy

Achieving a flat tummy involves a combination of targeted exercises, overall body fat reduction through cardio, and a healthy diet. Here’s a comprehensive workout plan:
Weekly Workout PlanDay 1: Cardio and Core– Warm-up: 5-10 minutes of light jogging or brisk walking
– Cardio: 30 minutes of moderate-intensity cardio (e.g., running, cycling, or swimming)
– Core Exercises:
– Plank: 3 sets of 30-60 seconds
– Bicycle crunches: 3 sets of 20 reps
– Russian twists: 3 sets of 20 reps (10 each side)
– Leg raises: 3 sets of 15 reps
Day 2: Strength Training and Core– Warm-up: 5-10 minutes of light cardio
– Strength Training (Full-body):
– Squats: 3 sets of 15 reps
– Push-ups: 3 sets of 15 reps
– Dumbbell rows: 3 sets of 12 reps each arm
– Lunges: 3 sets of 15 reps each leg
– Core Exercises:
– Mountain climbers: 3 sets of 20 reps
– Flutter kicks: 3 sets of 20 reps
– Side planks: 3 sets of 30 seconds each side
Day 3: Active Recovery– Activities: Light activities like walking, stretching, or yoga
Day 4: High-Intensity Interval Training (HIIT) and Core– Warm-up: 5-10 minutes of light jogging
– HIIT Routine (e.g., 30 seconds work, 30 seconds rest, repeat 10 times):
– Burpees
– Jump squats
– High knees
– Mountain climbers
– Core Exercises:
– V-ups: 3 sets of 15 reps
– Heel touches: 3 sets of 20 reps
– Reverse crunches: 3 sets of 15 reps
Day 5: Strength Training and Core– Warm-up: 5-10 minutes of light cardio
– Strength Training (Upper body focus):
– Bench press: 3 sets of 12 reps
– Bicep curls: 3 sets of 15 reps
– Tricep dips: 3 sets of 15 reps
– Shoulder press: 3 sets of 12 reps
– Core Exercises:
– Hanging leg raises: 3 sets of 15 reps
– Toe touches: 3 sets of 20 reps
– Plank with shoulder tap: 3 sets of 20 reps
Day 6: Cardio and Core– Warm-up: 5-10 minutes of light jogging
– Cardio: 30 minutes of high-intensity cardio (e.g., sprints, hill runs)
– Core Exercises:
– Dead bug: 3 sets of 15 reps
– Scissor kicks: 3 sets of 20 reps
– Windshield wipers: 3 sets of 10 reps each side
Day 7: Rest or Light Activity– Activities: Gentle yoga, stretching, or a light walk
Dietary Tips– Stay Hydrated: Drink plenty of water throughout the day.
– Balanced Diet: Focus on lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables.
– Avoid Processed Foods: Minimize intake of sugary, fried, and processed foods.
– Portion Control: Be mindful of portion sizes to avoid overeating.
– Regular Meals: Eat small, frequent meals to keep your metabolism active.
Additional Tips– Consistency: Stick to the workout plan and make it a part of your routine.
– Proper Form: Ensure correct form to prevent injuries and maximize benefits.
– Rest and Recovery: Allow your muscles to recover by incorporating rest days and getting adequate sleep.
By following this workout plan and maintaining a healthy diet, you can work towards achieving a flat tummy and overall improved fitness.

I. Introduction
Vitamin D, often referred to as the "sunshine vitamin," is a crucial nutrient that our bodies need. It plays a significant role in numerous bodily functions, from supporting our immune system to maintaining the health of our bones and teeth.

Bone Health
One of the primary roles of Vitamin D is to aid in the absorption of calcium and phosphorus. These minerals are vital for the metabolism and maintenance of our bones, teeth, hair, and tissues⁵⁶. By ensuring the proper absorption of these minerals, Vitamin D contributes significantly to our overall bone health.

Immune System
Vitamin D is also a key player in our immune system. It has been found to promote immune response, reduce inflammation, and support overall immune health. This means that maintaining adequate levels of Vitamin D can help protect us from various illnesses and infections.

Skin Health
When it comes to skin health, Vitamin D proves to be just as essential. It promotes healthy epidermal cell growth, decreases the risk of infection, prevents skin aging, and reduces the incidence of chronic disease, including skin cancer.

Signs of Vitamin D Deficiency
Vitamin D deficiency can lead to several health issues. Common symptoms include bone pain, muscle weakness, fatigue, cardiovascular disease, and asthma. These symptoms can be caused by various factors, such as less consumption of food rich in Vitamin D, less exposure to sunlight, or an increased level of melanin pigment⁶.

Signs of Excessive Vitamin D
While Vitamin D is beneficial, too much of it can lead to health problems. Symptoms of excessive Vitamin D include stomach discomfort, unusual mental symptoms, or kidney problems. These symptoms are often caused by inappropriate supplement dosing and prescription errors.

Supplements for Vitamin D Absorption
To ensure our bodies can absorb and utilize Vitamin D effectively, certain supplements can be beneficial. A good quality vitamin D supplement that contains vitamin D and vitamin K can support optimal calcium balance and vitamin D absorption.

Foods

Vitamin D3:
Fatty fish like salmon and mackerel.
Cod liver oil.
Egg yolks.
Cheese.
Mushrooms.

Vitamin K2:
Fermented foods like natto and sauerkraut.
Grass-fed animal products such as meat and butter.

Please note that Vitamin K2 is synthesized by bacteria and is typically associated with fermented foods and animal products. The amount of Vitamin K2 in any particular food can vary greatly depending on how much bacteria is present and, therefore, how much Vitamin K2 is created. It's also important to note that many of the foods that are known to be high in vitamin K2 are not traditionally considered to be part of a heart-healthy diet and should be consumed in moderation.

Conclusion
The main Health Benefit of Vitamin D is that it acts like the fuel of your Immune System. Maintaining the right levels of Vitamin D in the body is crucial for our overall health. From supporting our immune system to promoting skin health, the benefits of Vitamin D are vast. However, it's important to remember that while supplements can help, they should not replace a balanced diet and lifestyle. Always consult with a healthcare professional for personalized advice.

Remember, your health is your wealth!

Here is the Vitamin D supplement we highly recommend:

References:

I. Introduction Vitamin C, also known as ascorbic acid, is a vital nutrient that our bodies need to function properly. It plays a crucial role in many bodily processes and is widely known for its health benefits.

II. Health Benefits of Vitamin C Vitamin C is a powerful antioxidant that can boost your body’s natural defenses by protecting cells from harmful molecules called free radicals. It helps lower blood pressure and also protects against gout attacks by reducing uric acid in the blood.

One of the key benefits of Vitamin C is its ability to improve iron absorption, thereby preventing iron deficiency. It also boosts immunity by stimulating the production of white blood cells and improving their function. Moreover, Vitamin C reduces the risk of chronic diseases like heart disease and dementia.

III. Vitamin C and Immune System Vitamin C is essential for a strong immune system. It stimulates the production of lymphocytes and phagocytes, which protect the body against infection. Furthermore, Vitamin C helps these white blood cells function more effectively and improves the skin’s defense system.

IV. Vitamin C and Skin Health Vitamin C is a hero ingredient in many skincare products. It’s known for its anti-aging properties, including the reduction of wrinkles and fine lines. It also protects the skin from sun damage and keeps it hydrated. Vitamin C plays a key role in collagen production, which helps in wound healing and maintaining the elasticity of the skin. It also reduces dark pigmentation and inflammation, giving you a healthier and brighter complexion.

V. Signs of Too Little Vitamin C Vitamin C deficiency, also known as scurvy, can lead to symptoms like fatigue, easy bruising, and rough, bumpy skin. Other signs include bright red hair follicles and corkscrew-shaped body hair.

VI. Signs of Too Much Vitamin C While Vitamin C is generally considered safe, excessive amounts can cause diarrhea, nausea, vomiting, heartburn, stomach cramps, and headache. It’s important to note that these symptoms are typically associated with taking Vitamin C supplements, not consuming foods rich in Vitamin C.

VII. Recommended Supplements for Better Absorption of Vitamin C To enhance the absorption of Vitamin C, consider supplements like Vitamin C with Bioflavonoids, Liposomal Vitamin C, and Ester-C (Calcium Ascorbate). These supplements are designed to improve the bioavailability of Vitamin C, ensuring that your body absorbs the maximum amount.

VIII. Conclusion Vitamin C is a powerhouse nutrient with numerous health benefits. From boosting immunity to promoting healthy skin, it plays a crucial role in many bodily functions. However, it’s important to maintain the right levels of Vitamin C intake to avoid deficiency or excess. Always consult with a healthcare professional before starting any new vitamins or supplements.

Please note that the information provided should be used as a guide and does not replace professional medical advice. Always consult with a healthcare professional before starting any new vitamins or supplements.

Health Benefits of Vitamin B

Introduction to Vitamin B and B-Complex Supplements

Vitamin B plays a pivotal role in maintaining good health and well-being. As the building blocks of a healthy body, B vitamins have a direct impact on your energy levels, brain function, and cell metabolism. Vitamin B-complex supplements include all eight B vitamins:

B1 (Thiamine)
B2 (Riboflavin)
B3 (Niacin)
B5 (Pantothenic acid)
B6 (Pyridoxine)
B7 (Biotin)
B9 (Folate)
B12 (Cobalamin)

These vitamins are essential for converting our food into fuel, allowing us to stay energized throughout the day. Moreover, they help in promoting healthy skin and hair, reducing stress and improving memory, among other benefits.

The Role of Each B Vitamin

B1 (Thiamine) helps the body make new cells and is often called an anti-stress vitamin because of its ability to protect the immune system.

B2 (Riboflavin) is an antioxidant that helps to fight free radicals (particles in the body that harm cells) and may prevent early aging and the development of heart disease. Riboflavin is also important for red blood cell production, which is necessary for transporting oxygen throughout the body.

B3 (Niacin) boosts HDL cholesterol (the good cholesterol) and lowers triglycerides. Niacin also plays a part in cell signaling and repairing DNA, in addition to acting as an antioxidant.

B5 (Pantothenic acid) is necessary for making blood cells, and it helps you convert the food you eat into energy.

B6 (Pyridoxine) is involved in amino acid metabolism, red blood cell production, and the creation of neurotransmitters.

B7 (Biotin) is essential for healthy hair, nails, and nerve function.

B9 (Folate) is needed for making DNA and RNA and metabolizing amino acids, which are essential for cell division.

B12 (Cobalamin) is required for neurological function, DNA production, and red blood cell development.

Benefits of a B-Complex Supplement

Taking a B-complex supplement can offer a range of health benefits, including:

Increased Energy Production: A common benefit of B complex supplements is increased energy. Since these vitamins are crucial for converting food into energy, a deficiency in them can lead to fatigue.
Improved Mood and Cognitive Function: Several B vitamins, including B12, B6, and B9, are known for their role in improving mood and cognitive function. They do this by influencing the production of neurotransmitters in the brain.
Heart Health: Vitamins B6, B12, and B9 play a role in reducing homocysteine levels, which can be a major risk factor for heart diseases.
Healthy Skin and Hair: B vitamins are also important for maintaining the health of our skin and hair, with vitamins B3, B7, and B5 playing key roles in this aspect.
How to Incorporate B Vitamins into Your Diet

While B-complex supplements are an easy way to get the recommended amounts of B vitamins, it’s also possible to increase your intake through diet. Foods rich in B vitamins include:

Whole grains (brown rice, barley, millet)
Meat (red meat, poultry, fish)
Eggs and dairy products
Legumes (beans, lentils)
Seeds and nuts
Dark, leafy vegetables (spinach, kale)
Fruits (citrus fruits, avocados, bananas)
Conclusion and Recommendations

Vitamin B and B-complex supplements offer a range of health benefits that can significantly impact your energy levels, brain function, and cellular metabolism. However, it’s important to consult with a healthcare provider before starting any new supplement, especially if you are pregnant, nursing, or have existing health conditions. By combining a balanced diet rich in B vitamins with the right supplementation, you can ensure your body receives all the nutrients it needs to function optimally.

Incorporating a B-complex supplement into your daily routine can be a simple yet effective way to improve your overall health and wellbeing. Remember, the key to reaping these benefits is consistency and ensuring you’re getting a balanced mix of these essential vitamins.

The Healing Power Of Salt

Uncover the surprising health benefits of salt: essential for hydration, nerve function, and balancing electrolytes. Learn how moderate salt intake can support thyroid function, improve sleep quality, and maintain optimal health.

The Earth supplies abundantly for our needs. We might be the highest intelligence on the planet but we don’t have the largest population. We are outnumbered by microbes with estimated numbers of 4 quadrillion quadrillion.

Those microbes can make us sick at times. Did you know that salt has been used in ancient times to respond to incidents of illness. Have you ever noticed how animals will seek-out salt as a contributor to their own health and well being. Think of Deer and Salt licks.

We customarily do the same with our meal preparation.

Is Chicken Noodle Soup a favourite because of Salt? Salt is our #1 seasoning, it’s a food in the truest sense of the word; we could not survive without it. It has healing properties and supports our immune system. It kills microbes.

It is a vital substance and performs important functions in our bodies.

Salt contributes to body system regulation and elimination ensuring a healthy nutrient and water balance, regulating blood pressure and bone density.

Salt: Next to water, one of the most abundant substances on Earth.

Salt Cures Everything

Small scratches and wounds heal even faster in seawater salt. Unfortunately, swimming in the sea is not always a possibility, unless you have ocean front property. Of course, salt should not be applied to open wounds. The Salt in wounds proverb applies here. You can add sea salt to a bath though.

In today’s medicine, salt is still used in various fields. It can be used with respiratory diseases, as well as in metabolic disorders, lack of concentration, sleep disorders and skin diseases.

Here are a few tips on using salt to help with physical ailments:

Inhaling salt water vapour:

Inhaling salt water can help to open the airways and relieve inflammation in the nasal passages. Try, pouring 1 litre of hot water and approx. 2 or 3 teaspoons of salt (Best: Himalayan Sea salt medium coarse) into a pot or bowl, position your face over it and cover your head and the pot with a towel. Inhale for about 10 minutes.

Mouth Rinse and Gargle

For tooth ache or inflamed and bleeding gums, try a teaspoon of salt and a sip of filtered water then swish, gargle and spit it out. Repeat as you like. This can speed up the healing process.

Bladder Infections

Drinking a glass of water with a teaspoon of salt daily (recommended: Himalayan salt fine grained) on an empty stomach can help with digestive problems, allergies, colds and kidney and bladder infections. It also supports weight loss and improves the appearance of the skin. This is absolutely not recommended for people with high blood pressure though!

Salt contributes to your health and wellbeing

If you do have high blood pressure look into the benefits of a beet supplement. Also be sure to drink enough filtered water daily. This is especially true if you are sick and increase the salt in your diet for a time.

Salt is a vital part of your health care regimen. The latest scientific findings tells us that we need more salt than was previously recommended.

Whitney Johns

Have you met @whitneyjohns?

https://www.instagram.com/p/B2FJresAFk9/

If you are looking for fitness inspiration then you can’t go wrong following Whitney Johns.

She is an effective Fitness Coach, WBFF Pro Competitor
and Fitness Model. If you like her results then start copying her workouts.

Try her Fitness App for best results.

https://fitwithwhitapp.com/nutrition.html

She emphasizes that your fitness transformation will really begin when you get control of the food you intake.

Her Fitness Journey

Whitney Johns Transforms lives starting with her own

Whitney was always active but not training her body the most effectively until she found a fitness trainer. They helped her to fuel her body with the right foods, train and strengthen her entire body for overall health, strength and well being. She also learned to control her thinking and banished self doubt. Or, as she puts it, “She Got her Mind Right”. Unlocking the power to transform and live an optimal quality of life really inspired her to become a personal trainer herself.

Her Workouts

Whitney has creative workout routines. She really takes advantage of any location to be energetic.

One of the best ways to stay toned is to include Resistance Bands in your fitness routine.

https://www.instagram.com/p/B1rMGUxgonZ/

Whitney does a stair routine with Resistance Bands. Fair warning before you watch; the music choice is an aural assault at first.

https://www.instagram.com/p/BumLI_FBNFH/

Want to try working out with Fitness Resistance Bands? Get a Set Here:

Fruit Infused Water Burns Body Fat

By now you know that it’s important to stay hydrated. Especially on hot Summer days.

Clean pure water is the perfect drink for healthy bodies. That will help us to maintain our health.

Did you know that one of the main reasons our bodies hold fat is to keep toxins trapped so they can’t move throughout our bodies doing harm?

Citrus Infused Water Helps you Detox

“Is there a safe way to remove those toxins?”, you may be asking. Yes there is ! Detoxification. So it’s important to initiate a detox. A mild way to remove toxins and lose belly fat is to drink citrus fruit infused water.

By using fruits like, lemons, limes and oranges studies have shown that it initiates fat loss. Since the toxins are released the fat cells shrink. You appear more toned as a result.

The detox process works best when you have the citrus fruit infused water with you all day.

Steps

Wash Fruit Thoroughly
Slice in half
Add fruit to infuser juicer compartment
Fill Infuser bottle with pure filtered water
Drink often through out the day
Refill as needed

One of the additional benefits of drinking more water is that you will feel more full. If you eat less you will lose weight even faster.

Add exercise and you gain muscle tone while also detoxing your body.

Add Intermittent fasting where you have your first meal in the afternoon and you will have a fitness model body you’ll feel confident and attractive in.

If you don’t already have a Fruit Infuser Water Bottler, We highly Recommend:

You can visit buyepics.com to see other deals and discounts.

Use the button below to get a BuyOneGetOne 50% Off Discount Code.

Buy One Get One 50% Off

Mosquito Bites, what’s the best way to treat them?

Summer is finally here. It’s your favourite time of the year.

Bikini Season. You’ve been looking forward to wearing them all year but now reality sinks in.

Mosquitos are the bane of Summer. Get fast relief.

Summer heat also brings Mosquitos. Their bites produce swelling, pain and that awful itch.

What’s the fastest best way to eliminate that discomfort?

Arnica.

Arnica Gel brings instant soothing relief. It eliminates the pain and the itch associated with Mosquito Bites. Give it a try and see.

How to look like a fitness model

We all aspire to looking and feeling our best. We can’t help but admire someone who has achieved this goal and have made it their lifestyle.

If you’re pressed for time then skip right to the most important step at the end of this article.

Achieving your optimal health will help you to look and feel your best. The Fitness Model version of you. Exercise, Weight Training, Cardio, Rest and Diet are all important. One of those components is the most important thing to get right. 80% of your result will come from this one component. Can you guess what it is?

Exercise – How you use your body

Yoga
Yoga improves your overall strength and flexibility.
You are using your own body weight in ways that challenge your body to adapt. Benefits include better cirulation, balance, oxygenation, flexibity, improved immune system, lower stress and overall sense of well being.

Free Weights
Free weights for resistance training. You can firm and tone your muscles by putting them under stress. Find and learn exercise routines to help you target your major muscle groups. Its best to alternate upper body and lower body training programs. This gives your body time to recover and rebuild.

Cardio
Cardio helps you improve your resting heart rate. You do intense interval workouts that raise your heart rate and improve your overall fitness. At rest you’ll have a lower heart rate because your body has a more efficient circulatory system that is moving nutrients and oxygen around your body.

Rest – How you let your body recover

Get enough rest. If you have been using your body intensely, you have to let it recover.
Preferrably, letting it rest after it is properly nourished with cleansing pure water and clean nutrious food.

Diet – What you put into your body

The number one secret to achieving your personal peak health is making the right choices about your nutrition. You often hear the term, “Eat Clean” or “Healthy Eating”. A lot of time, money and effort can go into preparing fresh, nutritous meals. Choosing healthy ingredients with the right Macro Nutrients takes Knowledge. Preparing and Cooking the meals takes culinary skills. Life is pretty busy these days. Why not get the best nutrition prepared by Actual Chefs who are also fitness experts?

Enter Live Fit Foods.ca.

We’ve tried them and the meals are amazing. They taste great and you will start to see the health and fitness benefits in the first week or 2. A more shredded you will soon start to emerge.

The cost is actually pretty reasonable compared to similar meals from resturants.
But see for yourself, especially if you live in Canada. Have the meals delivered right to your door in special freezer bio-degradabe containers every Tuesday or Thursday.

Try LiveFitFood.ca

Fat Burning Weight Loss Tip – Apple Cider Vinegar

Apple Cider Vinegar helps you to:

1. Detox

2. Lose weight

3. Burns fat

4. Maintain Gut Biome

5. Improves Skin

6. Aids Digestion

7. Boost Immune System

8. Fends off Coughs and Colds

9. Improves Energy

Here is a recipe to jumpstart your metabolism and help your body to detox in the mornings.

We got it from Ainsley Rodriguez and after watching her fun preparation of it, we tried if for a few weeks.

Recipe from @ainsley

Dash of Apple Cider Vinegar (Brags is Best)

Dash of Cinnamon

Dash of Maple Syrup

Dash of Cayenne Pepper

Half a Lemon Juice

8oz of Water

We Added:

Pinch of Crushed Garlic

Pinch of Crushed Ginger

Best Served Shaken not Stirred

https://www.instagram.com/p/BsPORb6AeTY/

What we noticed

The taste might take a little getting used to. It tastes like a spicy glass of lemonade. If you’ve ever been to the Caribbean and tried a spiced Tamarind ball, then the flavour will be familiarly delightful.

Play with the formula/recipe. Make it to your liking. The Lemon, Cayenne Pepper and Apple Cider Vinegar all have a fat burning effect. The Cinnamon helps you control your blood sugar levels but don’t add too much Maple Syrup. The Ginger and Garlic are good for your immune system.

Over time we notice clearer, softer skin with less breakouts. Some of us noticed that the whites of their eyes were less red. We noticed more energy in the mornings all the way to lunch time. Our scales showed an improvement in the muscle to body fat ratio.
Some noticed less heart burn or indigestion which is a benefit of using Apple Cider Vinegar.

Your Mileage may Vary

We recommend adding this to your morning routine. Unless you are allergic to any of the ingredients. Some people do have a pepper allergy. We benefited, perhaps you will too.

Beauty Of Health

Posts

Workout Plan For a Flat Tummy

Weekly Workout Plan

Day 1: Cardio and Core

Day 2: Strength Training and Core

Day 3: Active Recovery

Day 4: High-Intensity Interval Training (HIIT) and Core

Day 5: Strength Training and Core

Day 6: Cardio and Core

Day 7: Rest or Light Activity

Dietary Tips

Additional Tips

Health Benefits of Vitamin D

I. Introduction
Vitamin D, often referred to as the "sunshine vitamin," is a crucial nutrient that our bodies need. It plays a significant role in numerous bodily functions, from supporting our immune system to maintaining the health of our bones and teeth.

Health Benefits of Vitamin C

I. Introduction Vitamin C, also known as ascorbic acid, is a vital nutrient that our bodies need to function properly. It plays a crucial role in many bodily processes and is widely known for its health benefits.

Health Benefits of Vitamin B