Todd Benderson

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Muscle food: Amazing additions to your diet

You’ve seen so many serious gym-goers with amazing physiques, and you probably know by now that they didn’t get that way overnight. To achieve the body you want, discipline is key. You need to have the determination to regularly go to the gym, and perhaps more importantly, follow a proper diet. Image source: nuts.com The best kinds of food to eat are the ones that replenish minerals lost during the workout and restore muscle. It also goes without saying that alcohol and sugar should be nowhere near your diet since they arrest any progress you make. Carbs are okay, as long as you eat the proper amount. Carbs give you energy. Bread, rice, wheat, these are all fuel to keep you going. Too much carbs though will potentially be stored as fat in your body. Fibrous food gives your body vitamins and minerals needed for oxygenation and blood flow. When your body works better because of more efficient blood flow, the quicker it can heal muscles. Of course, the nu

Training For a Triathlon? Don't Forget Nutrition

When preparing for a triathlon, participants should not put too much focus on physical training that they forget proper nutrition intake. The race is a physically demanding one, especially since there are three disciplines to master, namely, swimming, cycling, and running. To maximize performance, and more importantly, ensure safety, there are three kinds of nutrition to consider: Image source: triathlete.com Fluids Dehydration is one of the risks involved in a triathlon, more so when training is done during the summer months. Plenty of water should be prepared to replenish lost fluids. Also, electrolyte-rich sports drinks may also be beneficial for training sessions that last for more than 90 minutes. Carbohydrates In general, the amount of carbohydrates consumed should be proportional to physical activities or load done throughout the day. On intense days of training, there should be higher carbohydrate intake, while on lax or rest days, intake should be re

Berry Good: Why Acai Berries Are Loved By Health Buffs

Image source: organicfacts.net Acai berries are becoming popular these days. More than just a fad, this super fruit does offer a lot of health benefits. The acai berry, native to the Amazon rainforest, has been used for centuries. Here’s why acai berries are good for your health. It makes your heart stronger. Acai berries, just like red wine, are high in anthocyanins, a type of antioxidant that balances the body’s cholesterol levels. The fruit is also rich in plant sterols that offer cardioprotective benefits. It helps improve circulation, blood composition, and it also relaxes the blood vessels. It can help you maintain a healthy weight. Eating 200 grams of acai pulp can help reduce total body fat, skinfolds, and increases insulin sensitivity in overweight individuals. People with normal body weight experience reduced body fat and increased visceral fat. Image source: livestrong.com It improves your skin health. If you’re concerned about your s

The Many Benefits Of Eating Green

Image source: scubadiverlife.com Now more than ever, thousands of people all over the world are switching to a clean, plant-based diet and seeing the great things eating green is doing to their body and overall health. Let’s take a closer look at the benefits of going green all the way. One, green foods are rich in chlorophyll, a green pigment that acts as a detox agent in the body. The darker the shade of green (like broccoli), the more chlorophyll a vegetable has. Plus, chlorophyll is a natural deodorizer that helps eliminate bad breath. Green foods, like spinach, are also powerful antioxidants, protecting the body from toxins in the environment and even from the other foods and drinks we take in. They also contain tons of nutrients that help protect the immune system and fight off bacteria and viruses. Image source: minipakr.com Greens are likewise rich in minerals and contain some of the most essential nutrients, from potassium, calcium, and magnesium,

Setting up my own home gym

If you’re a fitness enthusiast with the space to spare at home, investing in a home gym might just be the greatest idea ever. Imagine having a gym with all the things you need but without the hassle of sharing them with other people. And here’s the best part, you can set it up according to your goals. Image source: scoobysworkshop.com For example, if you’re a powerlifter, you can have a mat, an Olympic bar, and several plates. A bench or even a Smith machine would complete your setup. If you’re a weightlifter, you may need similar equipment, give or take a number of those barbell plates. As a weightlifter, you may also want to have a cage for pull-ups and dips, and a dumbbell rack for all those isolation routines. If you’re into CrossFit and HIIT, you’ll have the same stuff as a weightlifter and probably add some Olympic rings, kettlebells, and plyo boxes to complete your setup. If you’re into combat sports such as boxing, kickboxing, and Muay Thai, you’ll need a sp

Healthy recipes you can make in 10 minutes

We all know that preparing your own meal is good for your health and wallet. But when you’re exhausted and all you want to do is crash on your bed as soon as you get home, then spending time in the kitchen becomes the least of your priorities. Image source: cdn.co But before you give in to becoming a regular at the Chinese takeout next door, there are healthy recipes you can make that will be quicker than checking your social media notifications. Here are three of them: Veggie fried rice You’d think that fried rice is only for those with spare time. If you have leftover brown rice, toss them in the pan with peas, eggs, and corn. Add a pinch of salt, soy sauce, and rice vinegar to taste. Stir-fry for about five minutes, and you get a healthy dinner in no time. Oven-baked tostadas Take some tortillas and heat them until golden and crispy. Top them with refried beans, lettuce, tomatoes, sour cream, cheese, and avocado. This can actually be a fun recipe a

Factors To Consider Before Getting That Gym Membership

Image source: pexels.com Gym memberships are enticing especially to those who think that it’s their only way to get fit. There are many things to consider before heading over to a gym to apply for membership, things like additional expenses, time, and other matters that could be altered because of it. Before signing up, make sure you’ve considered these things. If you only want direction for your fitness routine, there are many free options to look at. Gym memberships can get you locked up for a whole year, costing you a lot of money you could have spent on other bills. While there are plenty of perks to keeping a gym membership, some people are inspired to go to the gym because of they use the money they’ve spent as a motivation. Building your home gym is easier than you think, and much less expensive than a gym membership. You can run on your street or hit the park when you need some cardio exercise. These inexpensive options can also provide you with a sense