5 Exercises That Aren't Worth Your Time

"Any exercise is better than no exercise" is an urban legend that most of us have mistaken for truth. The fact is that some common exercises are completely ineffective and not worth doing. Plus, many of them aren't all that fun to do either. If you've been torturing yourself with waste-of-time workouts, give yourself a much-needed break. These are five exercises that simply are not worth your time.

Crunches

Many people with muffin tops folding over their jeans have bought into the myth that doing hundreds of crunches will tighten their tummy. After all, it makes your stomach muscles burn like crazy, so it must be doing something. However, crunches are perhaps the most overrated form of exercise that actually do very little for your figure. If you want to lose the fat, you need to do cardio to burn the calories. And if you want muscle tone and definition, activities like swimming, dancing, and tennis are better for you. Not only are they safer and less likely to cause back and neck problems, but they more effectively work your core as well. Crunches don't do a lot because they isolate your abs instead of working your core as a whole. Crunches are a waste of time - swap them out for something else.

Running Stairs

First of all, you need to find a large stairwell for it to be effective. It's not worth finding one because running stairs is hard on your lower body and is terrible for your back and knees. Plus, you get the same benefits from normal running.

The Superman

This is the move where you lay flat on your tummy and lift your arms and legs off the ground. Any benefits that this move promises are of microscopic proportions since the range of motion is so small. You are more likely to throw out your back than accomplish anything meaningful with this move.

Wall-Sits

This exercise from purgatory should be removed from your workout regiment. They won't help you lose weight, and the muscular gains are miniscule. The only thing this move is good for is time-outs for naughty kids.

Seated Leg Extensions

Your knees were never meant to handle the strain of raising heavy weights around your ankles. The risk of injuring your knees with this exercise is so high that it is simply not worth doing. If you want to strengthen your legs, lunges and squats are better and safer choices.
Not all exercises are created equal. Some are downright dangerous. If you want a workout that is safe and effective, nothing beats good old-fashioned walking or jogging. If you want a little more muscle resistance, you could try swimming or biking. As a basic rule-of-thumb, natural movements are generally safe while clumsy, forced movements can cause more problems than they are worth. The problem with these five exercises is that they are so commonly used that people automatically assume that they are good. When it comes to your health, don't buy into urban legends. Do what is right for your body.

This post was written by Brian S., writer for the National Council on Strength and Fitness. As a graduate from Rollins College, Brian's resourceful nature and diverse interests make him an excellent writer.

Mini leg workout challenge this week USE THE STAIRS

With a lot of people requesting another mini challenge, I thought I would come to the party as everyone did extremely well with our 1000 squats in 5 days last week!!! Jeepers were my legs sore! Yours??? Yes, I know. 

Step it up. Take the stairs challenge

Fitness


This one is pretty easy. I didn't want to stretch our friendship so instead of 200 reps per day, I have dropped it down to 100 step ups per day over the next 5 days = 500! Which simply means, go hard for 60 seconds and slow for 30 seconds. 

Example 20 step up x 5 sets

The aim of this challenge is to get your heart rate up and I will be doing mine as part of my interval training which gets my heart pumping and body sweating. So just because you go up a flight of stairs everyday at your apartment block, at work etc... you're not really working up a sweat are you?

For those unable to do this type of interval work, simply take the stairs and avoid any escalators and lifts. This also applies to parking. Park as far away from wherever you are going so it forces you to make more steps in your day!

Food

Our Stand Up And Be Rawesome challenge AKA #standfullyraw is going great guns and people on Instagram have been tagging some amazing meal ideas. Here are just a few AMAZING people that I truly adore and they inspire me daily!!!! YOU HAVE TO FOLLOW THEM if you are on Instagram.

justglowingwithhealth
purtyvicky
realfood4thought
rawnaeima

Fully raw meal ideas 

We have been enjoying our juices and smoothies this week, here's just a few of our favourite ones.

Banana chocolate smoothie

2 bananas

1tsp vanilla essence

1tsp chia and sesame seeds

1 scoop of 180 Nutrition chocolate protein powder

handful of walnuts

almond milk

Chocolate smoothie

Strawberry banana and coconut smoothie

2 bananas
1 punnet of strawberries
1 scoop of 180 Nutrition coconut powder
almond milk

Strawberry banana smoothie

Here was our lunch today, my Dad loves french toast. I made it with a twist.

French Toast club sandwiches

Simply mix eggs, a splash of water with salt and pepper, dip in wholemeal bread and cook in olive oil until golden brown. Drain on paper towel and start building your club sandwiches. 

We had smoked ham, parmesan cheese with spinach. Amazing!

French toast club sandwiches

BTW here's a picture of Zali and I with our final squat last week. She's a trooper. Monkey see, monkey do. Or is it like Mother like Daughter?

Drop it like a squat

Please note, I was heading out that evening so all I had to do was put on my stiletto's and a leather jacket and my rockstar outfit was complete. I am loving Lorna Jane's active gear and loved Lorna's twitter back to me when she saw this pic: 

"Your Active Life extends beyond the walls of the gym. It's for the girl on the go - glad you love it. Lx" 

Love it I do, Lorna. Thanks for being such a great designer. 

Goodnight from me. Until we meet again xx Dani

This post is proudly sponsored by 1st Available. Click now to register for free.

Fully Raw - My 7 days of going fully raw or semi 80/20

Here's a quick snap shot of my week, it's been tough but I am slowly learning how to fuel my body with plant based foods.

Day 1 My first day ever to eat purely 100% plant based foods! Had a huge bowl of apples (6 in fact) sprinkled cinnamon for breakfast and funny enough, felt very satisfied. I need to ensure I eat a least 2,000 calories today so breaky was 400!

Fully raw apple cereal with cinnamon

Day 2 Making heaps of green juices and even the kids are loving all the cleaning and preparation of fresh foods. The only drama is, sometimes this process is taking up too much of my time as typically I'd only have to clean a handful of veggies and then throw some meat in the mix.
Starting to feel hungry, tired and light headed. No caffeine will do this to you too!

Baby green smoothies

Day 3 Loving our Peachs fruit and vegetable boxes. It makes me realise how much we need to incorporate more raw food in our lifestyle. Mind you there are those vegetables we don't eat raw, so I make those for the rest of the family eg: baked potatoes 
Still feeling a little up and then down today as I had a really late night. Many catch ups over the school holidays, so kids are keeping me very busy. I need to drink MORE water to flush out whatever is going on here!

Peachs Fruit and Vegetable fruit boxes. ORDER YOURS NOW!!! 

Day 4 Loads and loads of fruit today, also handful of walnuts. Then a plate full of these gorgeous veggies. Slowly getting into the swing of things but still so very hungry, so I am working out how much my body needs to feel full. Kids are also topping up their meals with crackers and dips, meats, yogurt so they are filling a lot more full.

Fully raw salad

Day 5 Starting to feel less fatigued and starting to incorporate more animal products. A little bit of yogurt, quinoa and meats. Majority of my food is plant based and I am simply loving the colours of some of these juices. Here is our watermelon, apple and pear juice! Simply divine! Kids loved the fact the bee was in this picture.

Watermelon, apple and pear juice

Day 6 Starting to feel a bit better not 100% but I also know this is due to lack of sleep. I also don't drink coffee every day so I am kinda sabotaging myself with getting slight headaches due to the caffeine withdrawal. I need to cut it 100% to make this work. Starting to add seafood in my diet along with other meats.

Prawn salad

Day 7 Oscar has been regular since we started our 80/20 lifestyle. No longer taking Osmolax which was a daily dosage to soften his stool. If we missed a day or 2 he would be bound for 2-3 days. So he's been one very happy camper this week!

Fully raw kids breakfast fruit platter

Here's what our kids have found challenging, eating raw over the past 7 days

Noah 7 years old "it is hard to just eat the one fruit each meal time, every day"
Oscar 5 years old "I still like eating my fruits and vegetables but sometimes it doesn't fill me up. I just want to eat something more that's good for you. Like chicken and avocado sandwiches."
Mietta 3 years old "I love strawberries but not canteloupe"
Zali 1 year old no comment


180 Nutrition

Thank goodness my all natural protein powder provides additional calories in my day. I simply place a scoop in my smoothies and bump up it at least 200-300 calories. They also have a VEGAN range using pea protein isolate. Once again it's all 100% natural with no hidden surprises. I blend mine as a smoothie as one daily serve of 180 provides;

• a healthy meal replacement
• provide increased energy levels
• assist lean muscle growth
• help regulate your body weight
• improve digestion (gluten free)

Make sure you use my 10% PROMO CODE 264464 at check out if you want to purchase some. I swear by it!

Fitness

This week I did squats up against a wall with my fitness ball as I am experiencing a little lower back pain. I'm not getting enough sleep which I notice impacts on me.

So with my Fit Yummy Mummy routine, I incorporated my squat interval training. Here is a picture of my modified squats for those that also may experience low back pain but are still safe to exercise.

How was your first week of being fully raw? Did you buckle like me and shift to the 80/20? I hope most of you are at least trying to eat one fully raw meal per day. 

Peachs fruit and vegetables on Eastwood St

Please extend this invitation to whoever you know that lives in the Ballarat area. Mention my blog to receive a 10% discount off fruit & vegetable purchases at Peachs on Eastwood St, Ballarat. 

What's your favourite raw dish?

♥ Dani 

Want To Build Muscle? Focus On The Right Muscle Building Diet

By Robert Harvard

When most people begin muscle building, they typically focus
on the exercises necessary to build muscle and reduce
body fat. However, the bodybuilding diet is the most
important aspect of the entire process. Without a proper
diet, those muscles you've worked so hard to build will be
covered over with a layer of fat, which goes against
everything a bodybuilder tries to do.

A bodybuilding diet isn't difficult to keep up, it just
takes a little discipline and know how. With a few tips and
a lot of self control, you could be well on your way to the
physique you've only dreamed about.

Split Up Your Meals

As we grew up, our parents usually taught us to eat three
meals a day. Those meals were to contain the four food
groups and they were generally large enough to keep us
satiated until the next meal came around. However, the more
you eat in one sitting, the more your body has to work to
digest it. Health experts now tell us to split up our meals
into four to six smaller meals, eaten throughout the day.
This, too, is what the bodybuilding diet entails. By
splitting up your meals into four to six smaller, more
manageable, meals each day, our metabolisms speed up,
enabling us to burn more fat than ever before.

Stay Away From Processed Food

When you begin your bodybuilding diet, you want to refrain
from anything that uses processed flour. Experienced
bodybuilders will tell you to stay to the outside perimeter
of the supermarket, where the dairy, meat, fruit, veggies
and bread are located. They will tell you to stay away from
the inside aisles of the supermarket, where all the chips,
and other processed foods are located. The simplest way to
keep to your bodybuilding diet is to tell yourself to keep
it natural. Eat plenty of fruits and vegetables and stay
away from anything laden with sugar; as this will turn into
fat in the long run.

Water, Water, Water

It can't be said enough. When beginning any bodybuilding
diet, you can't refrain from drinking lots of water. Water
flushes the fat and toxins from our body and also helps us
in fighting disease and illness. After all, we are seventy
percent water so we need to drink plenty of water if we hope
to stay healthy. A good rule is to drink a glass of water
before each meal, during each meal and once between meals.
This will keep you plenty hydrated and that's important,
especially when it comes to your bodybuilding diet.

If you stick to the above tips and work hard, you could
become a bodybuilder in no time. Remember, being a
bodybuilder doesn't just mean having big muscles, it also
means having low body fat. While working out will give you
the muscles you want, it's the bodybuilding diet that will
strip you of that fat so that those muscles, and all your
hard work, will finally be revealed.

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How To Get Rid Of Your Man Boobs

By Paul Turner Katie Turner Paul E Turner

Got man boobs? man boobs exercises are targeted to get rid
of even the biggest man boobs. You need to be careful not to
make the chest muscles too big as that can actually make
your man boobs appear bigger. Therefore it's a good idea to
focus on cardiovascular exercises which are designed to burn
chest fat.

For those of you that don't know man boobs are caused by
fatty deposits under the chest. They are caused by various
things but the effect is always the same - man boobs!

Gynecomastia is the technical name for man boobs, and to
cure it you will probably have to look at more than exercise
alone. One of the causes of Gynocamastia is hormonal, so you
may need to watch your diet as well as performing man boobs
exercises.

So the first of the man boobs exercises we will look at is
the humble push up. Why, because you get 3 benefits. 1 - you
get fitter. 2 - you tone up the man boob area, 3 - you tone
up the area around your man boobs which can actually make
your chest look smaller.

To really lose your man boobs though you are going to have
to burn chest fat. There is an excellent e-book that helps
you increase your metabolism and burn fat called "Burn the
Fat Feed the Muscle" and I highly recommend you take a look
if you are serious about effectively losing fat.

If you like the water then try swimming - it not only burns
fat but it works and tones the chest area with each stroke.
For some men it can be embarrassing going topless and
showing off their "moobs" but you should feel good that you
are doing something about it - don't worry.

If these man boobs exercises don't cut the mustard with you
then you can always go for a good walk. A good walk for an
hour can be as effective as a 15 minute jog, the reason
being that you are keeping your heart rate elevated for
longer. As with all of these man boobs exercises you need to
be consistent though - you can't just do it once and expect
to reduce your man boobs!

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How To Set Up A Home Gym

So you've made the decision to set up a personal gym in your
home. Good for you! There are lots of home gyms out in the
market that also doubles as functional trainers. But what
exactly makes them better than just the average home gym
most people have? Well, let's find out.

Most functional home trainers are much easier to use than
traditional home gyms. It's intuitive designs make them
easier to figure out, as opposed to your regular home gym
machines that take a lot of time to get used to.

Functional trainers significantly lower the learning curve
required to adapt to a regular home gym, and also offers an
assortment of charts showing several easy exercises to start
you off. You can also increase the difficulty in these
exercises as you progress.

Another advantage is that most functional trainers are a lot
more compact than your average home gym. It makes it easier
to store in closets or small spaces, which is ideal if you
don't have a lot of free space, as in a condo.

Functional trainers also offer a lot more diversity compared
to older, more traditional home gyms. It offers a wider
array of exercises, unlike older home gyms that only lets
you do regular exercises like chest presses, leg curls, etc.
A functional trainer, with it's added handle and cable
settings, will allow you to customize your own set and type
of exercises. The different handles also allow you to work
your muscles in a multitude of ways.

And best of all, functional trainers also give you a better
deal for your money, compared to older, more traditional
home gym models. A functional trainer may retail at just
about the same price as a standard home gym, but just the
fact that it is more compact and lets you do more types of
exercises is ideal. You get more for your money for the
same price.

So there it is, why having a more modern functional trainer
is a better investment than traditional home gyms. I hope
these tips will help you make better purchasing decisions
next time you want to buy something at the fitness store.

The 3 Main Categories Of Exercise

Exercise is the central ingredient of good health. It tones
the muscles, strengthens the bones, and makes the heart and
lungs work great. It increases your physical reserve
and your vitality. Exercise eases depression, assists the
function of the bowels, leads to sound sleep, and aids in
every activity of your daily life. Exercise helps prevent
heart disease, high blood pressure, stroke, and many more
diseases. Exercise for the body comes in three
different types:

Strengthening Exercise

Strengthening exercises are the traditional body building
exercises that build stronger muscles. These exercises can
be very helpful in improving function in a particular body
part after surgery where it's necessary to rebuild strength.
They also help to strengthen your bones, since bones react
to stress by becoming stronger; they can help strengthen
bones even at advanced ages. When using strengthening
exercises you should never use anabolic steroids or any
other drugs because you may damage your future health.
Examples of strengthening exercises are squeezing balls,
lifting weights, and doing push-ups or pull-ups.

Stretching Exercise

Stretching exercises are designed to help keep you loose.
These exercises are truly important and everyone should
be doing them everyday. Stretching can be of great
benefit, like if you have a joint that's stiff because of
arthritis or an injury. There's nothing strange about the
stretching process. Any body part that you can't completely
straighten or bend needs to be frequently and repeatedly
stretched. A good rule is at least twice daily. Over weeks
or months, you can often regain motion of that body part.
An example of a stretching exercise is like toe touching
without the bounce.

Aerobic Exercise

Aerobic exercises is the most important of the three. It's
the key to fitness and vitality. The word aerobic means
that during the exercise period, the oxygen that you breathe
in balances the oxygen that you use up. A number of good
things happen while doing this exercise. Your heart speeds
up to pump larger amounts of blood. You breathe more
frequently and more deeply to increase the oxygen transfer
from the lungs to the blood. Your body develops increased
heat and compensates by sweating to keep your temperature
normal. At the same time you build endurance which improves
the function of all the cells of the body where you become
more fit. The best form is interval training.

It's never too soon to develop the habit of lifetime
exercise. It's never too late to begin an exercise program
and to experience the dramatic benefits. If you haven't
been exercising for some time, start at a lower level of
physical activity than a more active person would until you
build yourself up.

Here Are 7 Super Tips To Great Ab Workouts

Does it really have to be so difficult to find some good ab
workouts? There is so much to choose from, so how will you
know what is good? Let me give you some pointers to keep in
mind when working your abs, and some great ab workouts.

1. To make sure an ab exercise is effective you need to
make sure that you feel your muscles working, either
pushing or pulling. If you can't feel anything, it's highly
unlikely that the exercise is effective.

2. Concentrate while doing the exercise. Make sure you are
really using your abs. Don't cheat by using the momentum, or
by pulling with your arms or legs.

3. Use an exercise ball. By lifting the exercise up from
the floor, on to an exercise ball, you will be strengthening
your whole core. Your body will be using more muscles to
prevent you from falling off. Its great for balance as well.

4. Here are some great ab workouts for you to try:

Toe Raises. Start with lying on the floor, hands by your
sides. Point your toes towards the ceiling, lifting your
legs straight up. Slowly return to start position. Repeat 15
lifts.

V-Sit. Start with lying flat on the floor, with your hands
by your sides. Lift your legs and your upper body at the
same time, making a V with your body. Only your bottom
should be on the floor. Slowly go back to the starting
position. Do 10 repetitions. Or at least as many as you can
manage.

Superman Push-ups. Take the normal push-ups position,
then run your hands forward as far as you can. Pull your belly
in and keep it tight. If you can manage 5 to 10 you are doing
well. One of the best exercises because it works your whole body.

5. Your diet will have the biggest impact on what your body
looks like. To get a body to show off on the beach, you need
to spoil your body with nutritious food. Eat a lot of fresh
fruits, vegetables, whole grains and lean meats, and drink
a lot of water. This will make a big difference.

6. Have a balanced workout. All your muscles need to be
trained for optimal result. If you are working your abs, you
mustn't forget your back, and so on.

7. Include an aerobic program in your exercise routine. You
need to lower your body fat percentage if you want a really
toned stomach. Use interval training - short, intense cardio sessions.

Use these seven tips, and you will get the best out of
already good ab workouts.

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Your Six Pack Quest

How To Keep Bad Cholesterol In Check

Cardio-vascular diseases top the list of major diseases the
world over. Medical experts opine that a high cholesterol
level in the bloodstream is the single major causative
factor in this group of diseases. So what causes high levels
of cholesterol in the blood, and what can you do to prevent
that from happening to you? Let's find out.

There is good cholesterol and there is bad cholesterol. The
good cholesterol is called HDL and is required for healthy
tissue growth and general health. The bad cholesterol is
called LDL and accelerates tissue degeneration, leading to
general poor health and some specifically dangerous
conditions. The body itself regulates the level of both
these types of cholesterol in the blood. You can unknowingly
work against the body in this critical function and fall
into the clutches of various real dangerous illnesses, or
you can choose to act wisely and help the body to regulate
these substances so that you are healthy naturally.

A high level of cholesterol is no disease in itself. The
actual diseases are born out of this condition. When there
is an excess of bad cholesterol in the blood, the
circulatory system gets stressed and consequently the heart
is strained. This leads to clogging of the arteries, a
condition known as atherosclerosis. That apart the heart
also begins to falter, a condition known as cardiac
arrhythmia. High blood pressure, stroke, and heart attack
are results of the condition brought on by high levels of
LDL in the blood. So keeping LDL in check will protect you
from these diseases. If you already have any of these
problems, keeping a check on LDL will reduce their severity.

The first step is dietary vigilance. Reduce those foods that
contain a dangerously high amount of cholesterol. Fatty
foods and animal products are notorious for their
cholesterol content. Such foods are oils, dairy produce,
poultry produce, and meats. Reduce your intake of sodium and
foods containing a lot of sodium because it is known to be
responsible for aggravating the cholesterol level in the
blood.

A sedentary lifestyle is equally bad news. Inactivity makes
the circulatory system sluggish, and the evacuation of LDL
is impaired. So the LDL accumulates to dangerous levels. The
American Heart Association has advised a minimum of thirty
minutes of exercise every day to keep heart disease at bay.
You are free to do it in one spell or to spread it over two,
three or more spells. Be regular in exercising. Thirty
minutes every day means thirty minutes every day, come rain
or shine! Maintain a comfortable exercise schedule. Don't get
carried away and strain yourself. Jogging, going for long
walks, cycling, and swimming are favored exercises. Make
exercise a part of your lifestyle. Be moderate, be
comfortable, be sensible!

Cigarette smoking is favored by a large number of people.
This habit is definitely injurious in general and especially
for people who suffer from elevated cholesterol levels. Even
exposure to secondary smoke can aggravate the level of bad
cholesterol in the blood. So stop smoking yourself, and
avoid frequenting places filled with cigarette smoke.

Hereditary and genetic factors may also be the prime cause
of high cholesterol levels in the blood. Sometimes it's not
what you eat that causes high cholesterol levels. It's just
the way you're built that does it! The body has natural
mechanisms to control cholesterol. If these mechanisms
break down then you're going to see high cholesterol levels
in your blood. Consult your physician and he will prescribe
appropriate medication which suits your personal
requirements.

Excessive levels of LDL in the bloodstream can have dire
consequences on your health, your lifestyle, and your
longevity. Before you are forced to make drastic changes in
your lifestyle by your doctor, it is better that you prevent
the situation from getting out of hand while you can do so
at your convenience. You may have to alter or moderate your
lifestyle a bit now. Make exercise a part of your schedule.
Go easy on fats and animal produce. Don't smoke. Choose good
health over bad health - keep those LDL levels in check!


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