10 Foods To Fuel Your Workouts

1. Oatmeal

A smart pre-workout food choice is oatmeal. It contains not only soluble fiber and protein, but many vitamins and minerals as well. The fiber and protein keep you feeling full and satisfied, meaning your body will be ready for whatever type of workout you choose. Try topping it with fresh berries and milk for added flavor and nutrition.

2. Kale

Kale is growing in popularity and is another excellent food to fuel your workouts. It is considered by many to be a super food and contains high levels of antioxidants, vitamins, and fiber. It is a dark leafy green, meaning it is loaded with chlorophyll. This naturally occurring substance can help boost the level of oxygen in the blood, which can help your body withstand tougher workouts.

3. Almonds

Almonds are also a great food to fuel your workouts. Like most nuts, almonds contain healthy fats, protein, vitamins, and fiber. They will help keep your body moving and satisfied, so you can always give your all during each workout. Almonds are not only delicious and mild, but very quick and easy to consume before you exercise.

4. Salmon

Loaded with omega-3 fatty acids and protein, salmon is a great food to fuel your workouts. It also has B vitamins and magnesium, which provide you with lots of energy and calorie burning power. The omega-3 fatty acids act as a natural anti inflammatory, which help your body to withstand rigorous workout routines.

5. Blueberries

Known as a super food, blueberries are a perfect pre-workout food choice. Thought to contain more antioxidants than any other natural food, blueberries help your body fight disease and keep your cells functioning properly. They also contain fiber, which keeps you satisfied and energized during your workout. Try eating them with oatmeal, yogurt, or nuts.

6. Eggs

Full of protein and naturally occurring vitamin D, eggs are a good food to eat prior to working out. They will keep your energy levels up and leave you feeling satisfied until your next meal. Eat them with whole-grain toast for added fiber and nutrition.

7. Peanut Butter

Another food to fuel your workouts is peanut butter. Although it often gets a bad reputation for being high in fat, peanut butter contains a great deal of protein. This protein is what your body needs to stay full and focused. Top a slice of whole-grain bread with a tablespoon of peanut butter to give your body the fuel it needs for a successful workout.

8. Chia Seeds

Chia seeds are gaining popularity and are a great food to eat before working out. They are similar to nuts, but contain more protein, fiber, minerals, and omega-3 fatty acids. Chia seeds can be added to oatmeal, yogurt, or cereal for a boost of nutrients that will keep you energized throughout your workouts.

9. Greek Yogurt

With almost double the protein of regular yogurt, Greek yogurt is a great pre-workout food choice. The protein keeps you satisfied and full of energy. Greek yogurt is also a good source of calcium, which helps keep bones strong and healthy. Try topping Greek yogurt with fruit or low-fat granola for a yummy treat prior to exercising.

10. Quinoa

Although you may have never heard of it, quinoa is a highly nutritious grain that boasts protein, fiber, vitamins, and minerals. It can be used in place of brown rice in dishes and has a fluffy texture and slightly nutty flavor when cooked. Quinoa will provide you with the energy needed to make it through all your tough workouts.

If you want to fuel your workouts, be sure to eat one of these ideal foods before you exercise. They taste great and give your body the strength it needs to burn calories and build muscle.

If you're sick and tired of getting the same old boring and tired weight loss advice that doesn't work... you know, like "Eat more fruits and vegetables, exercise more, and blah blah blah"... then you found the right person. I'll make weight loss easy and enjoyable for you... AND NOT BORING!

Why Exercise to Lose Belly Fat?

You might argue that by dieting alone you can lose body fat and you don't have to exercise to lose belly fat. Yes, that is true, as long as the calories in are lesser than the calories out. But get this, how long can you deprive yourself from food? By dieting alone, it is not enough to create a calorie deficit that is required to burn body fat. Moreover, by dieting too long, the body metabolism will slow down and eventually; your weight loss progress will come to a halt. You still need to exercise to lose belly fat, because only by exercising, you can benefit from the increase of metabolism, strength, extra calorie burned and so much more.

Do not forget, we cannot specifically lose the fat in the stomach alone, the body fat of the entire body will come down naturally as a whole and eventually, the stomach fat will be burnt too. There is no such thing as spot reduction. So what is the best abs exercise to lose belly fat? There are mainly 2 types of exercises, the first one is cardiovascular training, in short, you need to do cardio to burn the belly fat. Fat basically is taken from the fat cells and transported into the muscles and burned during cardiovascular training. The recommended frequency is 4 to 5 times a week with rest no more than 3 days in between; the session is a 30 - 60 minutes workout at a moderately high intensity of 70-80 percent of the maximum heart rate.

The best cardio exercise to lose belly fat would be the stair climber or stepper, the treadmill and the rower. These machines use the large muscle groups in the body and force the muscles to move in a large range of motion. The 2 type of exercise is resistance training. While this type of exercise does not really make you lose belly fat, they make abdominal muscles strong to balance the upper body and lower body, protect the spinal cord and make the abdominal muscles stand out. If your abs standout, it's easier for people to notice them compared to the abs that are flat, because abs that are thick creates the deep separation between the abdominal blocks, this creates a clear definition. So in this case, resistance training is one of the best exercises to lose belly fat.

To exercise the oblique, it's best to do a rotation motion. By doing a rotation movement, it works the internal oblique, which is responsible for rotating the torso. This is a very important exercise to lose belly fat because in creates an illusion for a small waistline. Internal oblique do not grow sideways when they are being exercised with resistance unlike the external oblique. Use medicine ball rotation to work the internal oblique. Sit firmly on a fit ball, have a workout partner stand behind you, with your arms outstretched, holding a medicine ball, rotate your torso and pass the ball to your workout partner, then rotate to the opposite direction to get the medicine ball back from your buddy and repeat again for 30 reps and then do the opposite direction. Another fabulous exercise to lose belly fat is to do fit ball crunches superset with floor crossover crunches. Place the top of the fit ball on your lower back and place both feet wide apart, with your palms supporting your head, crunch up slowly squeezing your abs for a sec and then come down slowly. Lay down on the floor with your feet together and palms behind your head, crunch up, lifting the shoulder blades of the floor, at the top, rotate to the right and rotate back to the centre, only until you rotate back to the centre, you come down again and then up and rotate to the left. Do this superset for 3 sets of 30 reps each.

Don't wait any longer! Start your engines now and workout hard for your six-pack. Exercise, diet, do your cardio and I can guarantee you weight loss success!

8 Procedures Covered Under a First Aid Certificate Class

The Red Cross features classes that will get you ready for different first aid requirements. On the Red Cross website you will find signup sheets for these different classes that will give you specific first aid certificates. The CPR or cardiopulmonary resuscitation and AED automated external defibrillator training in addition to the first aid certification will meet the needs of school personnel, workplace responders, professional emergency technicians and health care providers. The general public is also highly encouraged to become first aid trained and certified. Becoming first aid certified is very important if:

• Your employer requires this certificates;

• You are the assigned emergency responder at your place of business;

• You feel that you need to be fully prepared for all types of emergencies;

• You coach sports and work with youth;

• You just want to have confidence that you can take care of your family in an emergency situations.

Red Cross training meets OSHA guidelines and all classes include lectures, interactive videos, and hands-on training. This certification includes teaching participants how to recognize and care for cuts and scrapes, burns, sudden illnesses that can involve life threatening problems, neck and back injuries, head trauma and hot and cold temperature emergencies. In addition to this certificates it is also wise to learn and receive CPR certificates. These additional certificates will enable you to learn how to perform CPR and take care of breathing and heart problems until professional help arrives. Some Red Cross first aid certification class also teach AED and how to use these devices in an emergency situation.

This certificates are designed for those who work with scout troops, outdoor enthusiasts and those who work in remote or "away from civilization" environments. Every certificate course teaches how to respond to emergencies when professional help is far away or delayed. The Red Cross first aid certification course for outdoors certificates comes from the Wilderness First Aid Curriculum and Doctrine Guidelines manual developed by OSHA and the Boy Scouts of America. Included in this course and the manual are the subjects of:

• Assessment of injuries. Helping you to understand what type of injury you are looking at;

• Spinal Injuries as well as head and neck trauma and how to stabilize the patient;

• Hot and Cold Emergencies dwells on temperature fluctuations and how these fluctuations affect first aid;

• Hypothermia and how to treat extremely low body temperature after water incidents, cold temperatures, and exposure to the elements;

• Altitude Sickness and how to solve breathing problems in higher altitudes;

• Burns and the first aid necessary to keep the patient comfortable;

• Bone fractures and injuries and the best way to splint and stabilize these injuries;

• Wound Care includes how to stop bleeding until help arrives.

These subjects are covered in a 16-hour course and at the end of the course you will have a first aid certificate. This certificate will recognize and fulfill a requirement for Scouting merit badges, employer needs, and can be used by swim instructors, daycare providers, and just for your family's peace of mind.

Drink Water - Save Your Life!

Drink Water or Die!

I know it sounds pretty morbid but it's true! We would all do well by drinking more water! If you spend anytime in the desert, you will quickly realize the importance of staying hydrated. Now when I say water, I mean any liquid that is not loaded with sugar or other stimulants that you may find in those energy drinks that are readily available these days! All I can say about that is... marketing works! Read more to find out some of the benefits to drinking regular H20.

Let's get one thing straight, energy drinks come with a high and end with a crash! There are much better ways to increase your energy without giving your body the extra sugar that it does NOT need! Here are some of the reasons you should make a habit of drinking more of the liquid gold instead of the fancy high-priced products that end up being more hype than anything else.

Did you Know!

• Water composes about 75% of your brain?
• Water makes of about 84% of your blood?
• Water is crucial for helping to eliminate waste?
• Water helps to cushion the joints?
• Water composed 22% of your bones?

Furthermore, this basic life-giving liquid makes up to 75 % of your muscles, helps your body absorb nutrients, and helps convert food to energy! Think about that the next time you find yourself tired or not able to respond quite like you want to! The key to better health and wellness is quite simple really if you just keep it simple! Increase your liquids, and activity, and you will be well on your way to IMPROVING you life for the better!

Okay so I just listed some important reasons you want to get your water up! If you need more proof of its value, you can always find the infogram on my Facebook profile! Oh by the way, I am thankful for those who participated in the question about favorite choices when it comes to hydration! The response way unanimous with... water! You guys are awesome, and thanks to Deana for providing the awesome picture! Keep up the good work my friend!

Now here is your challenge. I challenge you to drink enough water that when you urinate, your urine is either clear or very light in color with no smell. Unless you just ate some asparagus or something. You urine will always smell from that! That is one way to tell if you are hydrated! Did you know that?

Anyway, take the challenge and let me know how you are doing!

If you like this post and found it helpful please comment below and share with your friends! Do it... NOW!

My purpose in life is to: Impact, Inspire, and Improve the lives of Others!

I am enjoying the path of purpose I am on and I look forward to helping others reach their best self!

We all have a purpose in life, so what is yours?

It's not about me, it's about the purpose of M.E.

The Walk-In Medical Clinic: A Glance at the Concept

If you're the type of person who makes one of two choices with a health problem (the ER or a doctor's appointment), you could be missing out on a good "in-between" choice available in your city. The walk-in medical clinic has become the first stop of choice for many who don't want the hassle and wait that comes along with the ER and certainly don't want to spend two weeks waiting for an appointment with their regular doctor. Of course, everyone is wary of change, especially when it comes to something as important as their health care. Here are some things you should know about these facilities.

Function

The walk-in medical clinic (which will sometimes go under the name "urgent care") functions as a halfway point between the emergency room and a doctor's appointment. They are staffed with doctors and nurses and perfectly adept at handling minor health care problems such as the flu, colds, sprains, and even the occasional broken finger. Go into your local ER with one of these problems and you could be waiting a long time before you get seen by a doctor. Make an appointment, and you could be naturally better (or much, much worse) by the time you are seen. These clinics work as a great middle choice.

Services

What services your local medical clinic will offer will vary based on a number of factors. One, state law will regulate what they are and are not allowed to offer. For instance, the doctors working at such a facility may be fully trained and even equipped to handle a major health emergency, but the state will not permit this to be done. The patient would have to be transported to a hospital (clearly, as an exception, life saving emergency measures could be taken by anyone skilled to do so). Even within those regulations, each facility will have a wide variation when it comes to which services they provide for their patients.

Cost

Generally speaking, a medical clinic is going to be much cheaper than a trip to the emergency room or even a doctor's appointment. Along with the convenience of simply being able to walk in and be seen, this is probably one of the major factors behind their explosion in popularity. Make sure you check with your insurance company before you decide which facility to visit, of course, although even paying out-of-pocket will be dramatically cheaper than if you chose to do the same at the ER.

Getting a Physical Fast

For those that need a physical, it can seem difficult to get one. Your first instinct may be to turn to your family doctor to request an appointment. However, this may take you several days or longer. Many doctor's offices fill up well-visits for weeks in advance. If you need one right away and you do not want to wait for it, turn to area clinics to get one. Some of these locations can have you come in, get it done and be out the door in a matter of minutes. There's no reason to wait or to make an appointment either.

Why You Need It

There are many reasons a physical may be a requirement. For some people, this type of medical exam is necessary to approve the individual's ability to play a sport. This can occur at all levels from small children through adult players. If you are planning to go off to camp, or to send your child off to camp, then you may have to have them go through this type of screening as well. This provides an opportunity to catch any type of problems with the individual before he or she gets to camp. Even some employers require individuals to have these exams to ensure they are fit enough to take on the demands of the job.

What to Expect

If you go in to a clinic to get the exam, the doctor will take a few minutes to gather important information about you. This will include information about your family's medical history including any concerns about health problems. He or she will then give you an exam that looks at various areas of your system. This includes the eyes, ears and reflexes. He or she will listen to your lungs and your heart. You will have your height and weight measured. You will also have an opportunity to talk to your doctor at that time about any type of health concerns you may have.

Most of the time, you will need to bring in a piece of paper from the agency that is requiring the physicals for the doctor to sign. In some cases, the clinic will supply this for you. This demands on whether or not there are specific areas the organization wants to be considered, such as having blood work done.

A physical takes only a few minutes but it may be your gateway to getting the help you need. Do not wait for weeks to get it done but instead get it done right away by turning to a local clinic for the help. That will speed up the process and give you the go ahead for the task you want to do.

How Ultrasounds Can Detect Brain Abnormalities And What It Means

Ultrasound evaluations can often detect undiagnosed abnormalities and conditions within the body. These noninvasive diagnostic tests are designed to provide valuable data to medical personnel and are often used to measure fetal development during the second and third trimesters of pregnancy. In a surgical setting, cranial ultrasound techniques can be used in conjunction with minimally invasive surgical methods to provide a higher degree of accuracy and precision in treating a variety of brain abnormalities and disorders. Modern 3D imaging techniques provide clear visibility for surgeons during all stages of treatment and surgical intervention.

How ultrasounds can detect brain abnormalities

Ultrasound scans use high-frequency sound waves that bounce back at different rates, allowing trained medical personnel and computerized equipment to identify areas that show abnormal structure or response. This method is preferred over many radiological and invasive test procedures due to its relatively low risk and ease of use. Modern ultrasound devices are exceptionally accurate and can be used to detect abnormal growth and areas of pressure inside the brain without surgery. As a result, this is a valuable first step in diagnosing tumors, aneurysms and other abnormalities in the brain and can even be used to assess skull base disorders without requiring surgical biopsy.

Ultrasound imaging in minimally invasive surgery

Methods and techniques for minimally invasive brain surgery are constantly evolving. While most surgeons currently use 2D ultrasound and MRI imaging systems to provide visual cues during surgery, new 3D instruments are being developed that show even more promise for these advanced endoscopic surgical techniques. The 3D images produced by these advanced systems allow surgeons to evaluate the brain's condition throughout the surgical procedure. Ultrasound scans can be used at every stage of treatment, including:

• During the initial diagnostic testing stage
• As part of the pre-surgical evaluation
• During the procedure as part of the endoscopic surgical tool
• Post-surgery to determine the degree of success
• At follow-up visits to evaluate the patient's recovery

Because ultrasound devices do not use powerful magnets, they can be used in cases when MRI scans are contraindicated. This versatility makes ultrasound scans a popular diagnostic choice among many skull base surgical teams.

Continuing research in the field of minimally invasive brain surgery procedures and surgical tools for those procedures ensures that patients continue to receive the most advanced diagnostic and surgical services possible. Skull base disorders and other brain abnormalities can cause serious damage and can even result in death if left untreated. Modern diagnostic tools, including advanced ultrasound devices, can ensure that patients receive the care they need at every stage of their treatment plan.