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High Intensity Interval Training for Weight Loss

HIIT Workouts

High Intensity Interval Training, called HIIT is training that requires you to alternate between low intensity exercises and high intensity exercises or to follow up high intensity exercises with short periods of rest. A quick run down the road followed by a walk back up is a good example of High Intensity Interval Training. HIIT can help you make the most out of short periods of intense exercise. Doing this can bring about the same health benefits that people get from working out for longer periods of time.

Just as with any other workout routine, High Intensity Interval Training can be quite challenging for anyone who’s new to it. But, overtime and with regular workouts, you’ll find that it gets a lot simpler and you can handle it a lot more easily. As a beginner, you can do your HIIT workouts by having rest periods that exceed your workout periods. For example, you can do 60 – 90 seconds of intense workout and 2 minutes of rest. As you get more used to the workout, the time ratio can become 50:50. Here are some 10-minute workout examples of HIIT for beginners you can try:

Jumping Jacks for HIIT

Stand upright with your hands at your sides and your feet as apart as the width of your hips. Raise your arms and jump your feet out at the same time. Repeat this in quick successions, as fast as you can. If you find jumping too difficult, step from side to side instead while your arms are raise

Jab, Cross, Front (right side) for HIIT

Place your right foot in front of your left foot while you’re standing and your hips are tilted to the left. Bring your arms up into a boxing position. Use your right arm to punch forward and then use your left arm to throw a cross punch. As your left arm crosses to the right, let your body rotate. Let your body weight be over your right foot and let your back heel slightly pick up off the floor. Now shift your weight back to the starting position and face front while you’re bringing both arms back into your body. This is the “front” move. Repeat the same process on the left side.

Sumo Squats for HIIT

Place your feet just a little wider than hip width. Next, point out your toes at an angle of 45 degrees. With your weight placed on your heels, your chest upright and your back flat, lower your body till your thighs are parallel to the floor. Engage your glutes and quads and push yourself back to the position you started from. Repeat the process.  

HIIT at Home (https://www.livestrong.com/article/544148-hiit-exercises-at-home/)

If you are looking to burn body fat, tone your muscle and improve your overall health without hitting the gym, then you should try any of the HIIT home workouts.  You can try our workouts like Ladder workout, Burpees, Mountain climbers, Burpees, Jumping lunges and several others. 

HIIT with Weights 

HIIT workouts can also be used with weights and this can be a very great way to build lean muscle as well as burn out the body fat leaving you in great shape. Here are 2 effective HIIT workouts you can do with dumbbells. 

Clean and Press for HIIT

This workout is a compound technique that helps to build your legs, core and shoulders. It also enables higher motions than barbell versions of this workout. 

Hold the dumbbells in a position as that of the beginning of a deadlift or bottom of a squat. Lift the dumbbells quickly to your midsection switching the lifts explosively so that your arms are pointing upwards and you can press the weights overhead. 

This is going to be quite a tough challenge so you might want o use a lighter weight. If you have good experience, you could go for 10 sets of 10 reps or 4 sets of 30s on and 30s off. 

Renegade Rows

This one’s going to help you get a great set of abs which is one of the main things a lot of people want when they’re working out to get rid of fat. This exercise is great for building a powerful core as well as your triceps. 

Place your dumbbells on the floor as far apart as your shoulder width. Put yourself in a push-up position and carry the dumbbells. This done, lift up one of the weights and bring it close to your body. Hold it there for a second and then return it and repeat with the other weight. 

Do this 10 x 10 with 5 for each side or 4 sets of 30 seconds on and 30 seconds off.

HIIT Jump Rope

Another excellent addition to your HIIT routine would be jumping rope which we probably all did as kids. Jumping rope can provide a lot of benefits including helping you to shed fat and keep in shape. Hence, jumping rope is also a great HIIT for weight loss. Here are two jumping rope routines you can try. 

Do a standard jumping for 20 seconds followed by 10 seconds of picking up the pace 

Alternate your feet for 20 seconds followed by 10 seconds of picking up the pace 

Do jacks for 20 seconds followed by 10 seconds of standard jumping 

Do 20 seconds of hip rotation follow by 10 seconds of standard jumping 

Again, do 20 seconds of standard jumping followed by 10 seconds of picking up the pace 

Do 20 seconds of alternating feet followed by 10 seconds of picking up the pace 

When you get to the final round, include 60 seconds of fast-paced, back-to-back skills: 20 seconds of alternating feet, 20 seconds of jacks as well as 20 seconds of hip rotations.

Repeat this process 3 times without getting any rest.

Rope overhead squat

Stand with your feet apart, slightly wider than the width of your hips. Keep your arms straight out in front of you at the height of your shoulder while holding the folded rope. Pull the rope very tight so that your arms are a bit wider than the width of your hips. Keeping your shoulders down and back, raise the rope over your head while you’re lowering yourself to a squat. Drive up from your heels and use glutes get back to your hands slightly wider than the width of your hips while pulling the rope. Do 15 reps of this.





8 Nutritional Benefits of Bananas and Avocados

Bananas and avocados are wonderful items to put in your body below I will outline 8 nutritional facts that will make you love these superfoods even more.

Bananas, Native to Southern Asia, are one of the most favorite fruits consumed daily around the world. Bananas contain essential nutrients which beneficial to general health, digestion and weight loss.

1.When cooked and consumed unripe, the fruit is a source of carbohydrates-our body’s primary energy source-thanks to the starch it contains. When ripe, a banana is a rich source of potassium minerals, Vitamin B6 and vitamin C. Potassium is vital in the regulation of blood sugar levels.

Banana’s are great before a workout

2. Bananas have a low glycemic index of about 50- a nutritional benefit that is reflected through reduced blood sugar levels. According to Mayo Clinic, the ripe banana fruit contains little protein and almost no fat and this makes it crucial in the development of a healthy heart in addition to avoidance of degenerative illness.

3. Like other fruits, bananas contain antioxidants such as dopamine and catechin which reduces the vulnerability to cardiovascular diseases. The unripe bananas are rich in fiber, pectin; contents that ease digestion and maintains the availability of essential bacteria in the guts.

4. Just like bananas, avocados have a very high nutritional profile and health benefits. Native to Mexico and America, the fruit is rich in fiber, vitamins, mineral content, and good fats.

5. Avocado has a high dietary fiber of around 79 %, a nutritional component that improves on digestion.

Americans love the Avocado…

6. Avocados have a high level of potassium than bananas and this has been proved to be essential in blood pressure regulation and crucial in the maintenance of a healthy heart.

7. As Bjarnadottir from Medical News Today notes, the high vitamin and folate content present in avocados is critical for good bone health, cell functions, tissue growth, and blood clotting.

8. Other compounds like carotenoids and persenones A and B are essential for eye health and reduction of inflammatory diseases and cancer.

In conclusion, avocados and bananas are an excellent addition to a healthy diet given the minerals, compounds and vitamins they contain.


Bjarnadottir, A. (2019, February). Avocado: Nutrition and benefits. Retrieved April 17, 2019, from https://www.medicalnewstoday.com/articles/318620.php

Mayo Clinic. (2017, April 4). Go bananas for…bananas. Retrieved April 17, 2019, from https://newsnetwork.mayoclinic.org/discussion/go-bananas-forbananas/

7 Ways to Lose 10 Pounds in One Week

7 Ways lose 10 pounds
Runner losing weight

Issues of Obesity and Weight Loss

One of the most dreaded topics today among teenagers and even adults is obesity and weight loss. People are uncomfortable about their weight, they will do anything to avoid the subject. But avoiding the obesity conversation amplifies different issues in our health journeys, sometimes these issues aren’t good ones.

Imagine having to attend a party at the beach and you are having difficulties getting into your beach wears because you are not comfortable with your body? This is what obesity does to people.

In spite of the threats posed by obesity, a lot of people are over-weight and can’t seem to find a way out of it. If you are one of them, you are reading the perfect article as we are going to be telling you sure ways to get rid of some of your body weight in just a week.

 It’s not easy, and will take some hard work. Another thing you should know is, these methods are medically supported when executed in the right way.

Go for Lean Proteins and Consume Fewer Carbs

Ordinarily, most of the weight people gain comes from the consumption of carbs and sugars. Most of these carbs come with high sugar and starch contents. This is the basis of what causes weight gain.


Understand though, you need to eat carbs, especially for energy and vitality, but when your doing so, be advised to go for meals with lower carb counts. In these meals, you’ll still get enough carbs to give you the energy you require, but you’ll also consume fewer carbs this will help you in avoiding weight gain. Examples of good lower carb foods include: whole grains, brown rice, and lower carb vegetables and fruits.

When looking for for foods with good protein, you are advised to go for lean proteins that help your metabolism and prevenst the accumulation of fat. Always consider proteins like fish, lean meats, beans, etc. when trying to lose weight fast.

Avoid Junk by all Means

One of the things everyone who is serious about losing weight fast must do is to avoid junk food and sugar by all means. Junk food is easy to get your hands on and is cheap and easy to buy. The temptation with junk food most times is, it’s quite sumptuous and can fill in the gaps between getting a good meal.

As good as that sounds, if you are serious about losing weight and getting better body shape  you will have to be disciplined enough to say no to junk foods and sugary snacks. Junk foods are actually addictive. with junk food people can consume quite a few calories in a short space of a time. 

The main cause of concern is junk food contains high carb and sugar counts, that do a lot in increasing unwanted calories in your body. You should avoid them by all means. Instead of relying on junk and sugary foods try grabbing a piece of fruit instead.

Stopping  Late Night Meals for Weight loss

One of the biggest harms you could do to yourself is to eat late meals. It is even worse if what you are eating late is junk food. The truth is, when you eat late in the night, you are potentially building up a lot of harmful carbs as most of them won’t be processed before you sleep.

Ideally, once you sleep, your system won’t be able to work the way it should and this means the digestive process  will work ineffectively. One of the main causes of weight gain and obesity is unprocessed fat and carbs in the body system. late at night

It is even worse when what you are eating late in the night is junk food, generally offering no nutritional value and are very hard to digest. If you can avoid eating late night meals and keep to every other fitness rules, you would easily lose as much as 10 pounds in a week.

Make it a Habit to Work Out for Weight loss

You can adhere to all the procedures given above and still get no result if you refuse to exercise from time to time. To get rid of fats and carbs and finally get in shape, working out is something you can’t avoid.

Taking part in physical activities like running, weight lifting, swimming, and other aerobic exercises will help you in burning more calories in a day than what other activities like dieting would in three days. If you are serious about losing weight fast, you need take part in  physical activities from time to time.

Engage in Occasional Fasting for Weight loss

Fasting is seen as a religious or spiritual thing, but it isn’t that way always. You can actually deny yourself of food at some point in order to get in the perfect shape you want. It is not a hidden fact that when you eat, you tend to gain some calories.

Forget it, either you are eating right or not, the truth is, you are still gaining some calories. If you can avoid food for sometime, or probably hours within a day, you stand a chance of cutting down on some of the calories you take in, and that would automatically lead to weight loss.

This formula is proven, and has been extensively used by a lot of people to lose weight. You can also get on the bandwagon to cut down on some unwanted calories.

Be Active in Your Daily Life

The truth is, by taking part in any activity, you stand to burn a considerable amount of calories. By walking a 20 meters distance, you have cut down on some calories, it is that easy, and that is why you need to be involved in a lot of activities.

If you are serious about losing your body weight fast, you should know this is not the time to just sit in front of the TV all day to see your favorite series. No, you need to be involved in a lot of things. If you are employed, go to work, take part in as many activities as you can at work and help someone else do something if you can.

Volunteer to buy lunch for friends from the nearest restaurant if you can, get busy between the sheets if you have a partner. All of these would actually help a lot in burning a lot of calories and you would be on your way to having a great body shape before you even realize.

Be Mindful of what You Drink

A lot of people actually think the only way to gain weight is through eating. No, you can actually gain a lot of weight through drinking, and that even includes dinking of water.

Whilst water is not one of the things you should be most concerned about, you have to avoid consuming drinks like energy drinks, fruit juices, beverages and a host of other drinks in that category, especially alcoholic drinks as they contain a lot of liquid calories that would most definitely lead to weight gain.

Instead of taking these said drinks, you should consider taking water (in the right proportion) for the time being, or take other healthy drinks like coffee and green teas.

Coffee and green teas especially help in improving metabolism and they are also very good sources of antioxidants. Coffee also contains caffeine, which would help greatly in providing the energy you need to burn the necessary calories you daily.

It may sound quite unbelievable, but by simply following all the simple steps we have provided for you above, you can be sure that cutting down as much as 10 pounds in your body fat and weight is practically possible in just a week.

Just like we said earlier, these procedures are tested and trusted as they have helped a lot of people to lose body weight within a short period of time. All you would need to do is to follow the procedures to the letter by being disciplined and leaving no stones unturned in adherence.

We wish you all the best in your quest to getting that perfect body shape you have always dreamt off.

7 ways to lose 10 pounds
Weight loss for Fitness

3 Ways to Reduce Stress and Improve Health


With the day-to-day grind of work and life, you may be allowing your health to suffer as you ignore stress in favor of pushing through to tackle responsibilities. Health is wealth, and ignoring stress can deplete your stores more quickly than you realize. Here are three ways to reduce stress in order to improve your health.


Exercise can go a long way toward reducing or completely eliminating stress. The physical and mental impact of sticking with an exercise routine is measurable and can be experienced pretty quickly. Stress can cause fatigue, tension, sleep problems, and other physical symptoms. Exercise can increase your energy levels and stamina, alleviate muscle tension, and help you have a better night’s sleep. In fact, many treatment centers use physical activity as a natural mood enhancer to help promote mental wellness and recovery. 

Changes in mood caused by stress can be completely turned around with just 30 minutes of aerobic exercise daily. Feeling irritable, depressed, anxious, restless, and generally overwhelmed are all symptoms of stress that exercise can help with. Even if your exercise only includes daily brisk walks, you’ll see a significant improvement in your stress symptoms. You can even do simple exercises while sitting or in a desk to get your heart beating just a bit faster.

Massage Therapy

Massage therapy is a time-honored method of relieving stress. The ancient Egyptians and ancient Greeks understood the benefits of massage therapy and people of all socioeconomic levels in their societies utilized it. Most resorts will have a massage therapist on staff because the relaxing and stress-reducing benefits of massage therapy are accepted by those in the vacation industry.

Massage therapy encourages muscle relaxation, improves circulation, helps reduce pain, and eliminates toxins. Some of the side effects include sleepiness and sore muscles. If you want to get the benefits of massage therapy while you avoid the side effects of massage therapy, make sure that your massage therapist knows what he or she is doing.

Breathing Exercises

Breathing exercises are a quick and effective way to help reduce stress. It doesn’t require equipment or anything other than your attention to form. Breathing exercises encourage better oxygen consumption, stabilize blood pressure, and improve circulation, all things that help to alleviate stress. As you work through simple breathing exercises, you’ll find that your muscles relax, and because these exercises are a form of meditation, you may find that they help to relieve anxiety and racing thoughts.

A well-known breathing exercise is the 4-7-8 method, also called Relax Breath. In this exercise, you’ll inhale through your nose for a count of four. Next, you’ll hold that breath for a count of seven. This is followed by exhaling completely through your mouth for a count of eight. The cycle is repeated for a total of four cycles.

If you take care of your body, you’ll be better equipped to take on the obstacles life throws your way. Whether it’s a pressing deadline, raising children, or other life events, treating your body right can reduce or eliminate unavoidable stress.

3 Medicinal Plants that Can Improve Your Quality of Life

Herbal remedies and plants have been used as medicine for millennia. From chamomile to valerian, herbs and botanical extracts can help boost mood, improve sleep, and reduce stress. If you’d like to improve your quality of life, consider incorporating the medicinal plants described below into your daily routine. Always check with your doctor before using any herbs or supplements, especially if you have chronic health conditions or are taking other medications.


According to Ganjapreneur, “marijuana is legal for medical and recreational use in many U.S. states, and studies show that it can help reduce stress, anxiety, and pain from several medical conditions, including cancer.” CBD oil, derived from marijuana, is also used to treat some types of epilepsy, and it has shown promise in treating nausea, muscle spasms, Crohn’s disease, post-traumatic stress disorder, and multiple sclerosis.

Milk Thistle

Also known as Mary thistle or holy thistle, milk thistle is an herb that belongs to the same family as daisies. The plant is native to several countries in the Mediterranean region, and it has been naturalized in North America. Its health benefits cover quite a range, with many patients reporting that it helps reduce cholesterol, improve symptom management for diabetes, and improve liver conditions such as cirrhosis and jaundice.

According to Erbology, “milk thistle could be quite a blessing indeed for the liver, given that the range of liver ailments that it has shown to be effective in helping to heal include alcoholic liver disease, non-alcoholic fatty liver disease, hepatitis, fatal toxins such as those produced by deadly mushrooms, and liver cancer.” The herb is also beneficial in the treatment of gallbladder ailments.

St. John’s Wort

According to Monq, “St. John’s wort grows in North America, Europe, and eastern Asia. It has star-shaped yellow flowers and is particularly useful as a natural remedy for mental health conditions.” Some studies have shown that it can be as effective as prescription antidepressants for the treatment of mild depression, and some patients report that it can reduce symptoms of insomnia, anxiety, and poor appetite.

In addition, women going through menopause commonly use it to help reduce hot flashes and mood swings. It can be applied to the skin to treat minor burns; however, this should be done with caution as it can increase the skin’s sensitivity to the sun. Since St. John’s wort can interact with a number of medications, including prescription antidepressants called selective serotonin reuptake inhibitors (SSRIs), always ask your physician or pharmacist before taking this supplement.

Whether you’re feeling down or struggling with sleep, herbal remedies like those described above may help you achieve symptom relief. To learn more about which herbs may be right for you, consider consulting a naturopathic physician.

Here are a couple articles we think you’re going to enjoy!

  • Study Finds Medical Marijuana Alleviates Seniors’ Pain, Reduces Opioid Use
  • Health, Natural Medicine, Spiritual Awakening | achs.edu

The Surprising Science Behind Food Addiction


The public has believed the onset of addiction stems from a chemical imbalance. Numerous studies have been done to determine what causes addiction.

Not just drug addiction, but any addiction, whether it be food addiction, technology addiction, or even sugar addiction. These tests have shown addiction to be a social imbalance and not an imbalance in the brain. Let’s look at some facts.

Addiction is Not About Chemical Hooks

Over the years, scientists have studied the onset of addiction. You hear about addiction as a genetically induced or a chemical imbalance. MentalHelp.net explains, “operant conditioning is one theory of how addiction works.

This type of learning occurs due to the cause-and-effect relationship between a behavior and its consequences. Operant conditioning has a common sense element. When we reward a behavior, it increases.

When we punish a behavior, it decreases.” Addiction gives a person a sense of euphoria. Food addiction is said to be the same as drug, cigarette, or alcohol addiction. It’s not what you are addicted to, it’s why you are addicted.

This is not a chemical imbalance in the brain. It isn’t a cold or the flu. There is no magic pill to eradicate addiction. It is the obsession with food and being unable to control your eating.

Addiction is Behavioral, Rather Than Chemical

There is the argument that food addiction is chemical, by the discovery of a genetic marker that was identical to those found in confirmed drugs and alcohol addicts.

Even though food addiction doesn’t usually end in overdose and death, that doesn’t make it any easier to overcome the addition. According to The Recovery Village, “the way the brain reacts to food can have surprising similarities to how it reacts to drugs and other substances, triggering the same reward centers and causing the organ to release an abundance of feel-good chemicals like dopamine and serotonin.

Unlike illicit drugs and alcohol, food is essential to our survival and health. This only serves to complicate your relationship with food when you start using it as a means to get high or curb your stress.”

What This Means for Food Addiction

The first step in recovering from food addiction is admitting to yourself it is a problem. Take a look at the patterns of your food obsession. Are you unhappy at work? Did you lose a loved one? Any emotional stress can be a catalyst.

According to Food Addiction Institute, “what once started as emotional eating soon becomes food obsession and finally food addiction. Admitting to loneliness or sadness is the first step to recovery.”

Look at the positive points in your life. Learn how to use other tools to redirect your focus away from food. Practicing meditation can give you a good look inside yourself. Delve into your inner consciousness and think positive. Don’t laugh. You’ll be surprised what a little quiet reflecting can do for your soul.

We may never conclusively know what causes addiction. One theory is chemical imbalances; another is that genetic markers are indicators of possible addiction. Another, less familiar rationale, is the thought that our environment and sense of self-worth is the underlying source of food addiction.

Whatever the reason, we should be supportive and teach food addicts how to redirect their focus from food to their well-being. Teach them it is possible to enjoy food in moderation and redirect their attention to an enjoyable activity that occupies your thoughts.