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An A+ For Vitamin C

Growing up, most of us were privy to the phrase “take your vitamin!”
Lucky for children, these are marketed in delicious candy-like Flintstones shapes so as to hide the fact that they’re actually good for your body.

Flintstones Vitamins

Flintstones Vitamins-Courtesy uvtblog.com

But despite the fact that parents push these pseudo-candies on their children, a lot of people don’t know much about the benefits of vitamins.

 

One of the most popular and beneficial of these is Vitamin C.
A simple pill that can help treat colds and keep us healthy.

Scientists have most recently discovered that it does this by acting as a natural antihistamine. In fact, it may aid those of us who suffer from allergies for that exact reason as well.

But that’s not all it does.
That paper cut on your finger? Vitamin C can help heal it faster. Research has found it helps heal all types of wounds from cuts to broken bones or even burns.

This little orange pill also holds antioxidant properties, which can prevent cancer. By supporting the immune system and preventing cancer-causing compounds from forming in the body, Vitamin C acts as your own personal army against cancer.

Your eyes will thank you for taking it as well.
Vitamin C helps prevents cataracts, which can lead to blindness.
When the eye is exposed to a lot of sunlight, the lens takes in free radicals. When there’s enough Vitamin C in your system, it counteracts the free radicals, therefore protecting the eye from damage.

A similar situation comes into play in the artery walls. When free radicals form, it can lead to plaque formation, which in turn leads to heart disease.

Last but certainly not least, diabetics are another group who can benefit greatly from the vitamin. Its’ nutrients help regulate blood sugar levels. Since insulin helps vitamin C get into cells, people with diabetes are often lacking enough of it.

Such a simple way to keep your body healthy and happy shouldn’t be ignored.
If you’d like to add more Vitamin C into your daily regime, here are some foods containing to look for;

-Oranges -Broccoli
-Strawberries -Red Pepper
-Mango -Grapefruit
-Tomato -Papaya
-Cauliflower -Raspberries
-Spinach -Melons
-Brussel Sprouts -Lemon/Limes

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Bocceball Squats

This will work your legs and abs

This will work your legs and abs


A) Stand straight on the bocce ball, legs shoulder-width apart.
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B) Back straight, arms out in front of you, slowly bend your legs until they are at a 90 degree angle. Slowly return to your starting position.
Do 3 sets of 10.

Leg Lifts

This will work your abs

This will work your abs


A) Place hands behind you on the bench. Lean back slightly and lift legs straight out in front of you and together.
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B) Lift legs to a 45 degree angle. Hold for 3 seconds then lower slowly into your starting position.
Do 3 sets of 10.

Back Extensions

This will work your back and abs

This will work your back and abs


A) Lay on an exercise ball placing your lower abdomen in the middle of it. Place hands behind your head.
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B) Lift upper body off the exercise ball. Hold, then lower back down.
Repeat for 3 sets of 12 reps.

Kickbacks

This will work your arms

This will work your arms


A) With your right arm hold 10lb dumbbell straight down with back straight and right leg firmly on the floor.
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B) Lift dumbbell so that your arm is at a 90 degree angle.
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C) Pull dumbbell straight back. Hold for 3 seconds.
Repeat for 2 sets of 12 reps. Then do the same on the left .

Dips

This will work your arms

This will work your arms


A) Place heels on the ground in front of you, holding your body up with your arms.
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B) Lower your body to a 90 degree angle using your arms to hold your weight.
Do 3 sets of 8.

Smith Machine Push ups/Pull ups

Push Ups

Push Ups
A) Place bar at waist height so body will be at a 45 degree angle for push ups. Assume push up position
C)
B) Lower down until arms reach a 45 degree angle and push back up.

C) After completing the first set of push ups switch over to a set of pull ups and alternate back and forth until all sets are complete. 3 sets of 10 reps of each exercise.

C) ]

D) For pull ups step under bar. While holding bar with both hands align body so it’s straight and arms are holding body weight. Make sure hands are equal distance apart and lined up with shoulders.

Smith Machine Push ups/Pull ups
E) Pull chest up to the bar and lower back down.

Stability Ball Roll Outs

This will work abs

This will work abs


A) Using a medium sized stability ball. Place body on top of ball, with ball beneath pelvis and arms stretched straight out and hands on the floor (top push up position.
This will work abs

This will work abs


B) Walk hands forward until ball is beneath feet. Walk hand back until ball is under the pelvis again. Repeat 10 times for 3 sets.
This will work abs.

Superwoman

This will strengthen the back

This will strengthen the back


A) Lay on stomach on a floor mat.
B) Stretch arms out in front of the head.
This will strengthen the back

This will strengthen the back


C) Lift arms and legs simultaneously and hold for 10 seconds. Repeat 3 times.
This will strengthen the back.

Planks

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A) Using a floor mat, kneel down on the edge of and place forearms flat (with hands facing in towards each other) on the upper area of the mat.
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B) Straighten body into a push up position, with forearms remaining on mat.
C) Hold for 30 seconds. Repeat 3 times with a 30 second break in between.
This will work all over abs.

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