Health: STOP these Toxins & Other “stuff” Getting into your Body!

Environmental

Environmental Toxins: Mercury, Lead, Pesticides | Keeping … – YouTube

The Truth About Toxins, From Mercury to Pesticides That … – YouTube

Food

Top 10 Toxic Foods and Top 10 Healing Foods – YouTube

Antibiotic Residues in Meat and Milk – YouTube

Are Organic Foods Safer? – YouTube

WARNING-NOT REALLY Organic

Farmer Behind the U.S.’s Largest Organic Food Fraud Scheme Dies by Suicide Meredith Videos 8 hours ago (8.21.19) yahoo.com
” A Missouri farmer blamed for running the largest organic food fraud scheme in U.S. history has died by suicide, weeks before he was to report to federal prison to begin serving a 10-year term, a coroner said Tuesday. “

Coroner: Leader of Large Organic Food Scheme Dies by Suicide By Associated Press, Wire Service Content Aug. 20, 2019, at 1:06 p.m. usnews.com
“…Livingston County Coroner Scott Lindley on Tuesday confirmed the death of Randy Constant in Chillicothe, Missouri. He said Constant died from “a self-inflicted situation” and said more details would be released soon…”
Sentenced to 10 Years in Prison, Fraudster Farmer Randy Constant Commits Suicide Posted By Doyle Murphy on Tue, Aug 20, 2019 at 3:15 PM riverfronttimes.com

Misc

Toxic Top 10 – Top Ten Toxins to Avoid and Replace at … – YouTube

Avoid:
plastic bottles
#3,6,7
Get:
#4, 1,5
Avoid:
Mercury (e.g. Fish, dental fillings, etc..)

Medical

Antibiotic Residues – YouTube

Vaccines
*see Neutral Perspective: Vaccinations are safe and NOT? goodnewseverybodycom.wordpress.com

Vaccinations-What is a vaccine- Part 1

Prescribtion Meds

Mercola.com’s Death by Medicine (2014) – YouTube

Nanobacteria

Nanobacteria: Facts or Fancies? ncbi.nlm.nih.gov
“..“Nanobacteria” is a neologism, introduced and patented by Dr. Olavi Kajander as the name for very small bacteria-like organisms. In 1998, a seminal paper in PNAS [1] by Kajander and Neva Ciftcioglu boldly announced the discovery of an unprecedented form of life having something in common with bacteria, but so much different from the ones already known that it deserved a new name. On account of their mineralizing properties, nanobacteria have also been called calcifying nano-particles [2]…”

The Root of most Human Diseases is an Infection of Nano-Bacteria
sacredknowledgeblog.blogspot.com/2013/04/the-root-of-most-human-diseases-is.html

Nanobacteria theory takes a hit
Michael Hopkin nature.com

Tiny ‘living’ particles may just be lumps of limestone.

NanoBacTx: Rid excess calcium from tissues incl. arteries, kidneys …

Dr. Gary Mezo & Dr Ray Strand Interview About Nanobacteria – YouTube

The Root of most Human Diseases is an Infection of Nano-Bacteria Sunday, April 28, 2013 sacredknowledgeblog.blogspot.com
*found in stents that accumulate calcium, which needs to be regularly replaced

*see Health: Importance of Cleansing-Detoxification goodnewshealthandfitness.wordpress.com

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: Tips for “Leaner” Muscles

Starting Out

9 Weight Training Tips | Female Bodybuilding

This Is How Many Reps You Should Be Doing If You’re Looking to Get Lean Author picture of Tamara Pridgett March 26, 2018 by Tamara Pridgett
“..Mitchell advises splitting your workouts up into heavy, medium, and light days. Her reasoning — “Muscle confusion is everything. The body never hits a plateau when we constantly switch up the weight and rep schemes.” Here’s a sample of what your programming should look like:

Heavy weight day: Do three sets, decreasing the amount of reps in each set. Start with 10 reps, decrease to eight reps in your second set, and your final set should be only six reps. Be sure to take one and a half to two minutes rest in between each set.
Medium weight day: Do three sets of 12 reps, taking 45 seconds to one minute of rest between sets.
Light weight day: Do three sets of 15 reps with 45 seconds to one minute of rest in between each set.
..”

HOW TO WRITE A WORKOUT PROGRAM – made easy!

Sal: I personally workout 5-6 days a week (sample below)
M-Upper Body: Arms & Biceps
T-Lower Body: Legs & Cardio
W-Upper Body: Triceps & Back
Th- Lower Body: Legs & Cardio
F-Upper body: Chest
Sa-Abodominals (shoulders or other muscles I haven’t been able to workout earlier in the week)
*Note: I do various abdominal workouts daily!

30-Minute Strength Training for Women | Home Workout for All Levels

How Many Reps,Sets and Rest Should You Do To Build Lean Muscle

5 sets 10-12 reps, 20 second break

How many sets and reps to build muscle | for size, mass, strength

3-5 sets 6-10 reps

Upper Body

Misc.

LEAN UPPER BODY WORKOUT FOR WOMEN – YouTube

Tank Top Arms Workout – Shoulders, Arms & Upper Back … – YouTube

Lower Body

*see Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

-Legs

Best Thigh Exercises for Toned Legs! (At Home No … – YouTube

23 Exercises for Lean Legs – YouTube

17 Min Home Leg Workout Routine – Legs Thighs Buttocks … – YouTube

Any other suggestions?

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Health & Fitness: How to Gain “Healthy” Muscle Weight?

First, how much do you weigh? Is it a “healthy” BMI (Body Mass Index)?

BMI Calculator active.com

Sal: I’m 5’6″, so my ideal weight would be not more than 148 according to the calculator above. I’m currently 140lbs (10.8.18)-BMI 23, which has been my consistent weight for awhile now.

Putting on the Pounds
American Council on Exercise by American Council on Exercise
on January 29, 2009 acefitness.org
“..Nutrition Strategies

A useful rule of thumb is that to gain 1 pound of body weight per week, you should consume an additional 500 calories per day above the amount you typically consume…”

Ideal Body Fat Percentage Chart: How Lean Should You Be? builtlean.com

What Is A Healthy Body Fat Percentage For Men? (Charts & Ranges)

-Measure Tools

Fat Loss Monitor | Track BMI and Body Fat … – Omron Healthcare omronhealthcare.com

Health-Fitness: Do you know your “body fat” (compostion)? w/HealthFitnessLifeGuy

OMRON fat loss monitor HBF – 306C – OVERVIEW

What’s a Healthy BMI in Adults? Here’s Everything You Need to Know everydayhealth.com
“.. less than 18.5 = underweight
18.5–24.9 = normal weight
25–29.9 = overweight
30 or higher = obese..”

*more Health & Fitness: Trying to lose weight? goodnewshealthandfitness.wordpress.com


BMI Calculator for Men & Women: Calculate Your Body Mass Index webmd.com

Smart BMI Calculator smartbmicalculator.com

Fitness

Gain 10 Pounds of Muscle in 4 Weeks muscleandfitness.com

How To Gain Weight And Build Muscle Mass Fast And Naturally

Both Fitness & Health

Top 10 Workout Tips | Muscle Building & Body Fat Burning Advice

Sal: I spread my workout routine throughout the week. For example:

Mondays: Upper Body-Chest & Back
Tuesdays: Lower Body-Carido & Legs
Wednesdays: Upper Body-Triceps & Back
Thursdays: Lower Body-Carido & Legs
Fridays: Upper Body- Arms & Shoulders
Saturdays: Core Focus

However, Monday-Saturday: I start my morning doing 3 types of push-ups and numerous core exercises. I do various core exercises throughout week as I mix it in between my sets M-F.

6 Tips To Gain Muscle Mass Naturally – YouTube

-Skinny?

How to Gain Weight Naturally if You’re Skinny | Build Muscle For Skinny Guys – Weight Gain Tips Men

How to Gain Weight : The three ingredients to go from skinny to muscular are nutrition, training and consistency. Here are the most important tips to gain weight for skinny hardgainers and ectomorphs… Eat More. Eat more calories than your body burns. How much depends on your metabolism and activity levels. But if you’re not gaining weight, you’re not eating enough. Eat More Meals. Small meals are easier to eat than big ones. They don’t make you feel stuffed. Wake up earlier, eat breakfast, and then eat 3-4 more meals a day. Eat Caloric Dense Foods. Food high in carbs and/or fats has more calories per serving. It takes less eating to create a caloric surplus. Bulk on pasta, dried fruits, nuts, etc. Eat More Protein. Your muscles need protein to recover from your workouts and grow bigger. Eat a whole source of protein with each meal – meat, chicken, fish, eggs, etc Go Liquid. Blended food digests more easily than solid food. Make weight gainer shakes by mixing oats, milk, banana, peanut butter and whey protein in your blender. Track Calories. Skinny guys over-estimate how much they eat. They think they eat a lot but they don’t. Track your calorie intake to make sure you’re eating enough to gain weight. Lift Heavy. Stop wasting time with curls and flies. Do free weight, compounds like Squats and Deadlifts instead. They trigger more strength and muscle gains to gain weight. Be Consistent. If you eat a lot today but little the rest of the week, you won’t gain weight. You must consistently eat more than you burn to increase your body-weight. Weight Goals for Men How much weight do you have to gain to stop looking skinny? A simple rule is to take your height in centimeter, substract 100, and that’s your goal weight in kg. Anything less you’ll always look skinny. Here’s a table with minimum goal weights for skinny guys, and maximum muscular weights.

Health-Nutrition

7 Fundamentals of Eating for Muscle Growth | Mass Class
https://youtu.be/C1s_2au4qcM
“Bodybuilding.com
Published on Jul 13, 2016
I want people to be more educated about what they eat. It’s a major part of why I became a professor and researcher: to share the latest insights that science has to offer about how to eat to build muscle, get shredded, and built your best physique.
..

| 7 Fundamentals of Eating for Muscle Growth | 1. Perfecting Your Protein (00:37) 2. Timing Your Meals (01:32) 3. Choosing Protein Sources (03:10) 4. Selecting Smart Carbs (04:48) 5. Solving The Sodium Dilemma (07:19) 6. Knowing When to Cheat (08:39) 7. Avoiding Dietary Pitfalls (09:14)..

Sal: 3-I take various whey protein powder supplements after each workout. In fact, I try to change the brand each time I finish one container to bring that variety and so my muscles won’t be so used to the “same” one. I take the powder (5 mg) mix with goat milk powder in a container to shake it ONLY after my leg workouts. I get my protein sources from other areas (e.g. greek yogurt , protein bar (variety depending on what’s on sale), etc..) as post-workout snack within 30 minutes. During this time, I can try to make my meal (depending on the day and time I workout). For example, during supper-I would cook chicken (no hormones), turkey, salmon, or tuna.

Sal: In regarding the health area, I take various vitamins throughout the day..

AM-Vitamin C
Noon-Vitamin D with Magnesium
Evening-Fish Oil

I try other various vitamins- supplements throughout the week.

Mass-Gaining Meal Plan | Muscle & Fitness muscleandfitness.com
“..Below are two sample mass-gaining meal plans for a 180–200-pound male, courtesy of Liz Jackson, owner of Jackson Nutrition (@broccolifit)…”

10 BEST Foods To Add MUSCLE Mass FAST!

Oats 101: Nutrition Facts and Health Benefits healthline.com
“..Phytic Acid: Most abundant in the bran, phytic acid is an antioxidant that can impair the absorption of minerals, such as iron and zinc (12, 38)…”

Top 10 Foods to Build Muscle – Nutrition Natural Way – YouTube

-Quinoa

Sal: I usually like making a cup of this and eating 1/4 with each meal

-Organic Peanut Butter

Sal: I prefer having a peanut butter “wrap” (instead of bread, I used taco/burrito wraps)

The 18 Best Healthy Foods to Gain Weight Fast healthline.com
“..Here are 18 of the best foods to help you gain weight or add muscle, the healthy way.

..2. Milk

Milk has been used as a weight gainer or muscle builder for decades (1).

It provides a good balance of proteins, carbs and fats and is a good source of calcium, as well as other vitamins and minerals (2).

For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weight lifting (3, 4).

Additionally, studies have found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources (4, 5).

Try drinking around one or two glasses as a snack, with a meal, or before and after a workout if you are training…

6. Potatoes and Starches

Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories.

Try to choose one of these healthy sources of starchy carbs:

Quinoa
Oats
Corn
Buckwheat
Potatoes and sweet potatoes…

Sal: I fry these in olive oil almost after every upper body workkouts! It’s a great pre-snack while making /cooking supper!

” Squash
Winter root vegetables
Beans and legumes…

7. Salmon and Oily Fish

Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats…

8. Protein Supplements

Taking protein supplements is a common strategy for athletes and bodybuilders who want to gain weight.

Whey protein supplements and mass gainers can be a very easy and cost-effective strategy to gain weight, especially when combined with strength training (18, 19).

Some people think whey protein is unhealthy or unnatural, but this isn’t the case. Whey protein is made from dairy and has been shown to improve markers of health and reduce disease risk (20, 21, 22).

It may be even more important if you’re also training since your daily protein requirements increase..

*see Health & Fitness: Ergogenic Aids & Energy Enhancing Supplements goodnewshealthandfitness.wordpress.com

Females

How to Gain Weight the Healthy Way – Building Curves … – YouTube

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: Various “Home” & “Backyard” Exercises

Creative Ways to Exercise at Home! – YouTube

Household Chores

16 Ways to Lose Weight Doing Chores Charlotte Andersen shape.com
“..Do double duty with this multitasker’s dream workout!..”

How To Workout and Clean Your House – YouTube

The Housework Workout – YouTube

-Yard work

Fitness: Outdoor Yard Work-Tilling Garden w/HealthFitnesslifeGuy

Weed Pulling Workout (Yard Work Time Lapse … – YouTube

Back yard work out – YouTube

-Winter Shoveling

Fitness: Winter Outdoors-Shoveling w/HealthFitnessLifeGuy

https://www.instagram.com/p/BsBqJR7lIFr/

Sal: I decided to share some of my personal shoveling tips after watching some tips shared at the local news station..

Shoveling heavy snow strains body, heart
Author: Gordon Severson
Published: 5:54 PM CST December 27, 2018
Updated: 5:54 PM CST December 27, 2018 kare11.com
“..Recent studies have shown the higher the snow totals the greater the risk for heart attack and when the snow is wet and heavy like it is for many in the Twin Cities this week, there’s an even greater risk.

..

First, the act of shoveling requires a significant amount of work on your arms, which most Americans aren’t used to working out….

“Usually people are walking, running or biking, using their legs. It’s more rare for people to exercise with their arms and it puts a relatively high amount of work on a relatively weak set of muscles,” Dr. Bart says.


The chilly air in winter also plays a role. Doctors say it causes your blood to thicken and narrows the blood vessels in your heart.

..

“You should listen to your body and if you have unusual shortness of breath or a pressure or tightness in your chest you should back off and seek medical attention.”


Doctors say right when you wake up is the worst time to shovel snow, because your body hasn’t had time to adjust and prepare itself for strenuous activity.

Dr. Bart encourages patients to give their bodies at least 30 minutes to wake up and to eat breakfast before shoveling snow.

“If you have previous heart or lung problems you might want to think about asking a neighbor for help or having someone else shovel your snow.”

Sal:…cont…Before shoveling, I try to get some “energy”, so I treat shoveling as a workout. I do some stretching and warming-up (usually my regular morning routine of “sit-ups” and “push-ups” to get the blood flowing throughout the body). I then eat to get that “natural sugar” (see Health: Alternatives to “processed” sugar for your “sweet tooth”? goodnewshealthandfitness.wordpress.com) high (e.g. peanut butter jelly sandwhich or a fruit high in sugar). No matter how cold it is, I dress enough (light winter jacket) to not get sweaty as shoveling will warm me up. I do various phases . For example , yesterday, I shoveled the first priority area of my front yard sidewalk to get the mail person to deliver mail and clear the sidewalk to the street . Depending how much snow and weight, I would take a break. Yesterday afternoon, I took 1 hour and a half to shovel 9-12″ of snow in my front yard sidewalk and back. It was so much snow, I just did a width big enough just to walk through.

After my first phase, I treated it as a workout, so I had some “post-workout” (Health & Fitness: How to Gain “Healthy” Muscle Weight? goodnewshealthandfitness.wordpress.com) snacks (e.g. protein). This not only build your muscles, but also gives you more energy for more shoveling.

The second phase, I roof shoveled both my house and garage. With more possible snow coming in this early part of winter. I don’t want my roof to collapse due to “heavy snow”, so better to shovel it while it’s lite and fresh! I also did my driveway to my portable garage (from 6ish-7ish). I want to do this part just so I have a place to park my car “inside” with the up-coming cold temperatures.

It’s a “race against time” as the wet snow might freeze and get harder to shovel. Fortunately, this didn’t happen with this particular “snow fall”. After the 2nd phase, I went back inside my house to take a break (e.g. snack-fired apples with cinnamon in olive oil, cottage cheese , etc..).

The third phase,I shoveled the driveway to my main garage late in the evening (8ish-9ish ). It was actually pretty peaceful at night and I would take a break and admire the beautiful stars. It’s important to take breaks when it comes to shoveling this large amount of snow.

It was late and didn’t want to do more shoveling that’s not needed even though the snow might freeze and become harder the next day. I got dinner and ate a high (see Health: When is “too much” Protein in your diet “too much”? goodnewshealthandfitness.wordpress.com) protein meal (veggie burger). Before going to bed, I usually have a fish oil supplement, which is great to reduce inflammation (see Health: Tips to “fight” Inflammation goodnewshealthandfitness.wordpress.com) or reduce any soreness after intense shoveling!

My last phase was this morning after my overnight (sleep shift) job. I went to do the “final touches” (e.g. widening the paths or clearing the whole sidewalk of my front and back yard.) I had enough energy to shovel even the grassy area in my front yard to dig-up my “solar string ” Christmas/holiday lights. 🙂 Again, I did my pre-workout (small peanut-butter and jelly “soft wrap” as a small breakfast- How to “naturally boost” your energy? goodnewshealthandfitness.wordpress.com) and post-workout snacks! This time, I had some protein pancakes after my last phase of shoveling as a treat! 🙂

Snow Shoveling Exercises

Shovel Snow Like an Athlete! By: Dr Caitlin Davidson yogathletix.com
“..1. Warm up first: Take 10 minutes to get blood pumping to your major muscle groups to prepare them for working in the cold, and to prepare your heart and blood vessels for the strenuous cardiovascular workout ahead. Jumping jacks, squats, spider-man lunges, push ups… imagine you’re warming up for GETnFIT. This is an incredibly important step because many people not only injure themselves, but even die of heart attacks while shoveling snow every year. Share this tip with snow shovelers in your life!..”

Snow Shovel Fitness: 1 2 3 Go! Squat Press + Throw the … – YouTube

Safe Snow Removal for Seniors: Find Help, or Follow Best-Practices Published: Feb 25, 2014 comfortkeepers.com
“..Snow shoveling

Even for those who exercise regularly, shoveling snow is rigorous, physical work. According to the American Academy of Orthopaedic Surgeons, shoveling is considered an intense activity that raises one’s blood pressure and heart rate. Here are some tips for seniors – and others – for shoveling safely:

Dress appropriately. Wearing layers will allow for adjustment to the temperature outside. Be sure to dress warmly enough and cover the head, face and hands when outside for prolonged periods of time.
Pick the right waterproof boots. Protect feet from the cold and keep them dry with waterproof boots. Non-skid boots help guard against falls on slick snow or hidden ice.
Pick a small shovel. Depending on how wet the snow is – a shovel full of snow can weigh up to 15 pounds! Selecting a smaller shovel means lighter loads of snow, which can help prevent injury to the body by creating less strain.
Stay hydrated. Water plays an important role when people exercise in the summer or winter. Having a water bottle handy just inside the garage and taking a few sips after every 15 minutes of shoveling snow will help guard against dehydration.
Shovel frequently. If a big storm is forecasted, go outside and shovel every time the snowfall is about 2 inches. This will help lessen the load and make snow shoveling more manageable.
Set a time limit. Shoveling snow is a hard work, so take a break after 20 – 30 minutes of shoveling and resume after having rested.
Lift with the legs, not the back. The legs have very strong muscle groups so make sure the legs carry the brunt of the lifting. Bend and straighten the knees when shoveling and make sure the back is not bending.
Push the snow. It’s easier to push the shovel full of snow instead of lifting and throwing the snow.
Separate the hands on the shovel. Creating space between your hands can increase leverage on the shovel to make it easier.
Avoid caffeine and nicotine before shoveling. Caffeine and nicotine act as stimulants to our bodies by increasing the heart rate and constricting blood vessels, which puts more strain on the heart.
Never shovel alone. Let a spouse or neighbor know you will be shoveling. That way, if a person does get into trouble someone will be looking out and can call for help quickly.
..”

Homebody Workouts

5 Best Home Workout Tips (APPLY TO ALL HOME … – YouTube

Extreme At HOME Stairs Workout – YouTube

WallDrill – YouTube

-Simple Household Items

Creative Kitchen Pot Workout to Do at Home – YouTube

30 MIN Full Body Chair Workout w/KarinaEM- Total Body Creative …

-Warm ups

5-Minute Warm Up for At-Home Workouts – YouTube

Warm up for HOME workout! – YouTube

Perfect Warm Up before your workout – YouTube

-Balancing
*see Fitness: How “Balanced” are you?goodnewshealthandfitness.wordpress.com

Balance Exercises – 10 Minute Home Workout to Improve … – YouTube

Home Vestibular Exercises – YouTube

Balance and stretching exercises from home – YouTube
https://www.youtube.com/watch?v=SVh_6L4KUYo
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

7 Balance Exercises for Seniors-Fall Prevention by … – YouTube

*see Fitness: Exercise tips for Seniors goodnewshealthandfitness.wordpress.com

-No Equipment

=>Ab Workouts
*see Fitness: Morning Routine-Different types of Sit-Ups-Crunches goodnewshealthandfitness.wordpress.com

10 Min Abs Workout — At Home Abdominal and Oblique … – YouTube

30 MINUTE CORE AT HOME WORKOUT – NO EQUIPMENT – YouTube

Home AB Workout – Effective Exercises & Routines – YouTube

=> Lower Body

Best HOME Leg Workout – NO Equipment Needed … – YouTube

=>Cardio

32 Minute Home Cardio Workout with No Equipment – Calorie – YouTube

10-Minute No-Equipment Home Workout, Full Body … – YouTube

-Equipment

=>Make it your own

How To Build A Pull Up Bar, (Outside) !! – YouTube

=>Standard Equipment

The 25 Best Home Workout Equipment of 2019 – Family Living Today familylivingtoday.com
“…One of the best things you can do for your body is to exercise with gym equipment. … To help you find the best home workout equipment, we’ve curated a list of 25 …. Plus, despite its numerous features, it folds for easy storage…”

Best 19 Small Exercise Equipment for Home By James November 19, 2018
fitbodybuzz.com

-Bench

No-Equipment Bench Workout–Quick & Easy At-Home … – YouTube

Simple Equipments

-Airex Pads

AIREX Fitline Exercise Mats – Entry Level Model for Daily Use – YouTube

-Bosu Balls

Full-body BOSU Ball Home Workout – YouTube

-Dumbbells
*see Fitness: Upper Body Workouts-Arms, Biceps, etc… goodnewshealthandfitness.wordpress.com

Home Workout Routine – Top 8 Dumbbell Exercises – YouTube

12 Minute Home Full Body Workout Using Only Dumbbells … – YouTube

15 Min Full Body Dumbbell Workout at Home for Women … – YouTube

=>Alternatives

What to use instead of dumbbells in home workouts – tips – YouTube

-Medicine Balls

Medicine Ball Home Workout, Medicine Ball Ideas … – YouTube

Medicine Ball core exercise that you can do from home – YouTube

Medicine Ball Dance Workout -Keaira LaShae – YouTube

-Resistance Bands
*see Fitness: Various Resistance Training Exercises goodnewshealthandfitness.wordpress.com

Home Workout using Resistance Bands – YouTube

-Stability Balls

Total Body Stability Ball & dumbbell Home Workout – YouTube

-Stepper

20 Minute Steps Workout Routine for Beginners – Stepper … – YouTube

How to Make Steps – YouTube

-Misc

Fitness at Home – Sandbag, Medicine Ball, or Dumbbell … – YouTube

How to Make your Own Home Gym

->Bedroom


How to Setup Awesome Home Gym in BEDROOM – YouTube

Lower Body Workouts

The Best Home Leg Workout Ever! No More Skinny Legs! – YouTube

45 Min Butt and Legs Workout for Women & Men – Home … – YouTube

Regular Workouts

Thoughts, suggestions, stories, etc..?

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

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Health & Fitness: Body, Mind, & Soul (Spirit) Exercises

what is mind-body exercise? by Shirley Archer, JD, MA on Jun 01, 2004 ideafit.com
“…A Little History

The term mind-body exercise comes to the fitness industry from the field of mind-body medicine. According to the Mind/Body Medical Institute in Chestnut Hill, Massachusetts, mind-body medicine is based on the “inseparable connection between the mind and body—the complicated interactions that take place between thoughts, body and the outside world.” ..”

Health Benefits


The Benefits of Mind Body Exercise
Posted on May 7, 2017 trifocusfitnessacademy.co.za
“..The Power of Mind Body Exercise

Although every kind of exercise or physical activity will most definitely help improve your mental health and well-being, there are certain kinds of physical activity that focus more on the mind and body than others. A weight training, swimming, running or cycling session is definitely beneficial to your overall physical and mental health. However activities like Yoga and tai chi are more aimed at exercising the mind and improving your mental health…”

Mind-Body Exercises & Heart Health my.clevelandclinic.org
“..The mind-body connection means that you can learn to use your thoughts to positively influence some of your body’s physical responses, thereby decreasing stress. If you recall a time when you were happy, grateful or calm, your body and mind tend to relax.

Research has shown that when you imagine an experience, you often have similar mental and physical responses to those you have when the event actually happens. For example, if you recall an upsetting or frightening experience, you may feel your heart beating faster, you may begin to sweat, and your hands may become cold and clammy.

Whether you have been diagnosed with an illness or need to prepare for a medical procedure such as surgery, it is very important to minimize the negative effects and maximize the healthy, healing aspects of your mind-body connection.

A variety of calming and empowering mind-body exercises have been proven to help people:..”

Exercise Benefits Body, Brain, and Mind – YouTube

History

The origins of Western mind–body exercise methods Jonathan Hoffman & C. Philip Gabel
Pages 315-324 | Receiv ed 30 Aug 2015, Accepted 23 Nov 2015, Published online: 08 Apr 2016 tandfonline.com
“..Tracing the origins of Western MMB training suggests that the regular practice of movement-harmonizing exercises was embedded in ancient Greek culture.1 Herodotis. The history of Herodotus. New York (NY): Appleman and Company; 1885. [Google Scholar] Calisthenics in Greek means strength and beauty, a combination highlighted in Greek mythology and everyday life. This philosophy engendered sporting activities that were practiced to facilitate self-empowerment and prepare for events such as the Olympic Games or military actions.2 The Atlantic [Internet]. Cheever DW. The Gymnasium (1859). 2015 Aug 30 [cited 2015 Aug 30]. Available from:
http://www.theatlantic.com/magazine/archive/1859/05/the-gymnasium/305407/
. [Google Scholar] Today, Calisthenics refers to full-body movement exercises benefiting the body and mind by employing functional motions such as bending, stretching, twisting, kicking, jumping, push-ups, sit-ups, and squats.3..”

Exploring Mind-Body Modalities ideafit.com
“..Here are five likely criteria that La Forge says can help determine whether an activity is mindful, or mind-body, in nature:

1. The activity contains a self-reflective, present-moment and nonjudgmental sensory awareness.

2. It includes a perception of movement and spatial orientation.

3. There is a focus on breathing and breath sounds.

4. Attention is paid to anatomical alignment.

5. The activity has a quality of being “energycentric,” or involves an awareness of the movement and flow of one’s intrinsic energy (chi or prana). ..

Mind, Body & Spirit Workout Routine. Gentle Restorative … – YouTube

Tai Chi

What is Tai Chi? Beginners Guide beginnerstaichi.com
“..is a way of moving. If you’ve seen photos of groups of people practicing a graceful, slow-moving exercise in China, you’ve probably seen tai chi. This particular way of moving is practiced by over 200 million people.
single whip class beach
Tai chi is different from most other forms of movement and exercise because it’s a way to work directly with one’s qi, or life force. ..”

Tai Chi 5 Minutes a Day Module 01 – easy for beginners – YouTube

Tai Chi for Beginners Video | Dr Paul Lam | Free Lesson – YouTube

Best Tai Chi for Beginners – join in – 8-minute exercise

8 Powerful Ancient Qigong Exercises for Cultivating Healing Energy in the Body
BY MISHA RUTH COHEN .consciouslifestylemag.com
“..
What is Qigong and Why is it Essential?

Qigong (pronounced: chee-gun), which combines meditative and physically active elements, is the basic exercise system within Chinese medicine. Qigong exercises are designed to help you preserve your
Jing, strengthen and balance the flow of Qi energy, and enlighten your Shen. Its dynamic exercises and meditations have Yin and Yang aspects: The Yin is being it; the Yang is doing it. Yin qigong exercises are expressed through relaxed stretching, visualization, and breathing.


*click on pic for references on “ying and yang”

Yang qigong exercises are expressed in a more aerobic or dynamic way. They are particularly effective for supporting the immune system. In China, Qigong is used extensively for people with cancer…”

Chi Gong and Tai Chi (Qi Gong) Energy Healing Exercises – YouTube

8 Powerful Ancient Qigong Exercises for Cultivating Healing Energy in the Body BY MISHA RUTH COHEN consciouslifestylemag.com

12 Quick And Easy Qigong Exercises To Boost Your … – YouTube

Easy Qigong & Easy Tai Chi – Senior & Elderly Exercise –

T’ai Chi Chih: Rocking Motion by Justin Stone – YouTube

TYPES

a. Tai Chi Chuan – Chen Style Full Form – YouTube

b. Tai chi chuan for beginners – Taiji Yang Style form Lesson 1 – YouTube
https://www.youtube.com/watch?v=xlHGjYHyjmM
*most used in the West

c. Chang style tai chi – YouTube

d. Introduction to Wu Style Tai Chi Chuan – YouTube

e. 30 Forms Tai Chi: Sun Style – Full Form Beginners Tai Chi for Health …
https://www.youtube.com/watch?v=vMckeX3oFcE
*recommended for elderly (see Health & Fitness: How to get more “energy” for the Elderly? goodnewshealthandfitness.wordpress.com

Perspectives:

Should Christian’s do Tai Chi? September 22, 2012 by bonlou hatchcreek.com
“..I believe the Holy Spirit made me uncomfortable with the idea, so I decided to look into what Tai Chi really is. I needed to make a decision based on more than just what the pretty flier told me and the enthusiasm of my friends. So, I did some research which I will share with you…

though it’s often called a “moving meditation” since the movements are done slowly and deliberately, and it is taught more as a meditative and health-enhancing practice than as a martial art. ..

There is no supreme God or Creator in Taoism; all originated from the Tao, which is an impersonal principle or source of creation…

It is easy to follow the crowd, but we are to test the spirits to see if they are from God. Well, I can see from my research that the spirit in Tai Chi is not from God. It is anti-Christian. Therefore, I should not get involved.

1 John 4:1 NASB Beloved, do not believe every spirit, but test the spirits to see whether they are from God, because many false prophets have gone out into the world.

I remember as a child some of my friends would join a certain group, or take part in something, and I wanted to also. I wanted to be part of the crowd. …

Yoga
*see Spiritual: What is Yoga? goodnewshealthandfitness.wordpress.com

6 Reasons This Popular Meditation Trend Is Dangerous for Christians 6:00AM EDT 7/18/2016 Rosilind Jukic charismanews.com
“..How to engage in biblical meditation

The Lord spoke to Joshua and said this:

This Book of the Law must not depart from your mouth. Meditate on it day and night, that you may act carefully according to all that is written in it. For then you will make your way successful, and you will be wise. Have not I commanded you? Be strong and courageous. Do not be afraid or dismayed, for the Lord your God is with you wherever you go” (Josh. 1:8-9).

The Hebrew word for meditate used here is hagah, meaning to speak, mutter, muse, imagine or plot.

Biblical meditation is the repeated speaking of the Word of God. It also involves imagining and using the mind to plan ways that we can implement the Word of God in our lives.

You do this by taking a passage of the Word and repeating it over to yourself, examining each word and imagining how it applies to your personal life.

As we begin to make biblical meditation a part of our daily Christian discipline, speaking, muttering the Word of God and imagining how we can mold our lives in concordance with it, we will see our lives transformed and the Lord promises that our “way will prosperous” and that we will “have good success.”

Do we believe the Word in this?..”

WARNINGS

Bad karma: When yoga harms instead of heals By Jennifer Wolff Perrine updated 7/15/2008 8:34:49 AM ET nbcnews.com
Inexperienced teachers and overeager students behind rise in injuries
“..Years of hunching over my computer had left me stiff, almost breakable. One false move — getting out of bed too quickly, tying my shoe — could lay me flat on a heating pad for days. Friends and family commented that my shoulders were rounding, my back curving, my chin protruding beyond my chest. Sometimes I’d see little old ladies hobbled over canes, their tiny bodies twisted and contorted, and I’d wonder, Will that be me?..

“In my practice, I’ve seen a significant increase in yoga injuries in the past five years,” says orthopedic surgeon Jeffrey Halbrecht, M.D., medical director for the Institute for Arthroscopy and Sports Medicine in San Francisco and a specialist in knee and hip problems. And it’s not only those in the recent wave of newbies who are getting hurt, Dr. Halbrecht says: “I’ve treated more experienced yogis than rookies.”..”
Yoga Injuries and Pain During Yoga Class – What’s the Story?
February 3, 2014 by Kara-Leah Grant theyogalunchbox.co.nz
“.. started yoga already injured, and with limited mobility. I’d already had one spinal fusion, and was on a fast track to a second – I had intense sciatic pain down my right leg, half of my right foot was numb and I was walking with a limp.

Within a year or so of starting yoga – a mixture of Bikram and Vinyasa – my symptoms had largely disappeared, although it took several years to regain full feeling back in my foot. It seemed yoga had healed me, where nothing else had worked.

The last year though, things have been different.

Eighteen months ago, carrying my 2.5 year old on my hip while doing a tour of Anahata Yoga Retreat – up and down uneven tracks – I aggravated my sciatic for the first time in years.

Since then, I’ve done about twenty Bikram Yoga classes and I have been in pain through all of them. I start the class pain free, but by the time we’re into the first posture – Half-Moon sidebends, back bend and forward bend – I’m in agony.

This is in contrast to my home practice where I’ve mostly been pain-free…”
Facing my fear: I used yoga to cope. Then an injury took away my lifeline Chrissy Auger Friday 3 June 2016 06.30 EDT theguardian.com
“..Yoga is admittedly self-serving, and westernized yoga is sometimes plagued with contradictions, like people meditating in $100 leggings, posing for sexy pictures instead of sinking into poses, and quietly competing to be the best at stretching. But since I wasn’t into any of that, I thought my practice was relatively pure, and that I was doing yoga for the right reasons: to gain clarity, strength and flexibility. I wanted to be mentally healthy and physically independent, and until recently, I was…

..but I didn’t realize in the moment that accepting a yoga challenge meant pushing myself there, too. Instead of accomplishing a goal I didn’t care about, I got hurt doing the thing I loved the most.

I still needed to balance against the wall to stay upright, so the day that I slipped, either from poor form or my ponytail, I didn’t exactly fall over. But when my weight came crashing down upon my head, my entire body started shaking, and I immediately knew something was terribly wrong. My instructor, who is also my friend, brushed it off, saying I would eventually be able to do the pose.

Instead, my entire world was turned upside down.

I went to see a spine surgeon, who gave me painkillers and a referral for an MRI. He was about my age, and during that first visit, we kidded around and called each other doctor, joking about my PhD. ..

From one moment of seeking inner peace gone awry, I had a herniated disc in my neck, two bulging cervical discs, and the pleasure of learning about some other degenerative surprises like arthritis and stenosis. ..

Pilates Method

An Animated History Of Pilates – YouTube

Joseph H. Pilates | Biography – Jillian Hessel jillianhessel.com

“..was born on December 9, 1883 in Mönchengladbach (near Düsseldorf), Germany. His father, a native of Greece, had been a prize-winning gymnast, while his German-born mother was a naturopath who believed in the principle of stimulating the body to heal itself without artificial drugs. No doubt his mother’s healing philosophy and father’s physical achievements greatly influenced Pilates’ later ideas on therapeutic exercise. ..”

JOSEPH H PILATES – YouTube

J H Pilates – YouTube

About Pilates – Pilates Method Alliance pilatesmethodalliance.org

An Exercise in Balance: The Pilates Phenomenon
“I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They’d be happier.” – Joseph Hubertus Pilates, in 1965, age 86.

“..is a method of exercise and physical movement designed to stretch, strengthen, and balance the body. With systematic practice of specific exercises coupled with focused breathing patterns, Pilates has proven itself invaluable not only as a fitness endeavor, but also as an important adjunct to professional sports training and physical rehabilitation of all kinds. ..”

How to Use a Pilates Reformer Machine – YouTube

Mr & Mrs Pilates – The Pilates Method of Body Conditioning … – YouTube

Yoga vs. Pilates : What’s the Difference?

*see New Age, Kundalini, Yoga, & Astral Projection In The Church. Yoga & Meditation Spiritually Dangerous youtubecom
*see 16:58 minute mark (“those (some) who have sclerosis did yoga (5th level) …origins of pilates)

Alexander Techniqu

Alexander Technique | FM Alexander Giving a Lesson

What is the Alexander Technique? alexandertechnique.com

“..is a way of learning to move mindfully through life. The Alexander process shines a light on inefficient habits of movement and patterns of accumulated tension, which interferes with our innate ability to move easily and according to how we are designed. It’s a simple yet powerful approach that offers the opportunity to take charge of one’s own learning and healing process, because it’s not a series of passive treatments but an active exploration that changes the way one thinks and responds in activity. It produces a skill set that can be applied in every situation. Lessons leave one feeling lighter, freer, and more grounded.” ..”

The Alexander Technique: First Lesson – YouTube

Alexander Technique: Sitting, Standing, Walking, Bending – YouTube

Feldenkrais Method

The Feldenkrais Method feldenkrais-method.org

‘..an educational system that uses movement to teach self awareness and improve function.

The Feldenkrais Method was developed by Dr. Moshe Feldenkrais (1904-1984). The Biography of Dr. Feldenkrais shows his diverse fields of study and hints to the sources of the genius of the Method he developed.

Dr. Moshe Feldenkrais wrote extensively. Here are some excerpts of his works that will stimulate your thinking, and serve as an introduction to the Feldenkrais Method.

The IFF has adopted Standards of Practice, which give a description of the applications of the method.

Examples of Dr. Feldenkrais teaching can be viewed or listened to in our online Archive.

Materials for purchase are available here:..”

Neuromuscular Integrative Action technique

About NIA – Neuromuscular Integrative Action inwardboundadventures.com

“..Based on both Eastern and Western philosophy Nia, or “Neuromuscular Integrative Action,” helps to heal the body, spirit, mind and emotions. It is a fusion of many different movement forms inclucing Yoga, Tai Chi, Jazz, Duncan, Modern, Aikido, Tae Kwon Do, Feldenkrais and The Alexander Technique.

Designed to be both therapeutic and fun it is set up similar to the martial arts with belts awarded for progress and mastery starting with white and proceeding up to black. Those at the highest level are considered to be Movement Medicine Healers…”

NIA Fitness & Exercise Lessons : What is Neuromuscular Integrative …

Chi Running & Chi Walking

Chi Running & Chi Walking – YouTube

Transitioning Between Chi Walking and Chi Running Posted by Keith McConnell on Thu Nov 10th, 2011 chirunning.com
“..Briefly stated, the transition (or change) process from walking to running, or running to walking, is an individualized decision combined with some general principles and timing guidelines. First, it is key to pay attention to yourself, to “Body Sense” so that you are aware of your own energy as you decide to continue with what you are doing as opposed to making the transition: exertion level? heart rate? attitude? current form? And further, what’s going on around you: are you running or walking on level terrain, uphill, downhill? what point in your workout or race? personal goals? aid station coming up? how long have you been either walking or running?..”

American Indian and Alaskan Spiritual Dancing

“Our Culture Is Medicine”: Perspectives of Native Healers on Posttrauma Recovery Among American Indian and Alaska Native Patients
Deborah Bassett, PhD, Ursula Tsosie, MSPH, and Sweetwater Nannauck ncbi.nlm.nih.gov

RezMove Native Dance and Cardio Workout – YouTube

Spiritual Practices in the Healing of American Indian/Alaska Native …

Biblical Meditation

*see Health & Fitness: “Holistic” Biblical Scripture Meditation and Prayer goodnewshealthandfitness.wordpress.com

The Power of Meditation Enliven Health and Wellness April/May 2015 By: Sherrell Moore-Tucker faithandfitness.net
“..However, upon further research and good bible teaching I learned that God does in fact want us to meditate. Joshua 1:8 says,

“Keep this Book of the Law always on your lips; meditate on it day and night, so that you may be careful to do everything written in it. Then you will be prosperous and successful.”

Now don’t get me wrong I was familiar with this scripture but I lacked the application of it in my life. ..

Christian Meditation

The scientific benefits of mediation are great but here’s where worldly mediation and Christian mediation differ, the focus. Christian meditation is essentially a form of prayer in which you ponder and reflect upon the revelations of God. Rick Warren, in The Purpose Driven Life describes meditation as “focused thinking”. God wants us to mediate on His Word day and night so therein lays the focus. If you are dealing with anxiety meditate upon 1 Peter 5:7 (NIV), “Cast all your anxiety on Him because He cares for you.” And just like prayer you can mediate anywhere. Mediation is even valuable during exercise. For example, you can turn your fitness routine into a moving mediation by focusing on 1 Corinthians 6:19-20, “Do you not know that your body is a temple of the Holy Spirit within you, whom you have from God, and that you are not your own? For you have been purchased at a price. Therefore, glorify God in your body.”..”

In Prayer | 17-minute Christian meditation

PraiseMoves | The Christian ALTERNATIVE to Yoga! praisemoves.com

Catholic

Pietra Fitness – YouTube
https://www.youtube.com/watch?v=5VuXuYV2ANU
“Pietra Fitness
Published on May 29, 2014
PIETRA FITNESS is a unique ‘whole-person’ fitness program that integrates physical exercise with Christian prayer while drawing upon the rich and timeless traditions of the Catholic Church. Bodily prayer, sacred art, sacred music, and Christian meditation are woven into the stretching and strengthening workout so that in only one hour, you feel calmer, stronger, refreshed, and renewed. “

Breathing Exercises

Breathing Meditation for Beginners | Simple Breathing Exercise …

Breathing Meditation for Beginners – Calm Abiding … – YouTube

Meditation Breathing – Meditation For Beginners – Reduce … – YouTube

Application

5 Ways to Include Mind-body Exercise in Your Fitness Classes Jennifer Turpin Stanfield by Jennifer Turpin Stanfield on August 09, 2017 acefitness.org
“..Your fitness class regulars follow you to group strength, indoor cycling and even boot camp. However, you haven’t had any luck getting your loyals to try yoga or Pilates, or any mind-body fitness class for that matter. As health and fitness professionals, we know that mind-body exercise is a great complement to any fitness program, but how can we get our participants to buy in? Here are five ways to incorporate mind-body exercise into any group fitness class. ..”

You can can incorporate some of the breathing and stretches from the various movements above to your “warm-up” and “cool down” stretching before-after a typical workout/exercise.
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

Walking barefoot, the incredible benefits for mind, body and spirit with this exercise!
https://youtu.be/qk-pyTWrLW0
*see Fitness: “Safety” & Best Tips (Properly) When Running, Jogging, and/or Walking Outdoors goodnewshealthandfitness.wordpress.com

Good News Philosophy
https://www.facebook.com/groups/422574824500375/

Follow us on IG or Instagram #healthfitnesslifeguy
https://www.instagram.com/healthfitnesslifeguy/

WARNINGS:

Dangers of Yoga: Side effects – Websites and articles dangersofyoga.blogspot.com
“..This site presents the side effects of yoga, meditation, transcendental meditation and qi gong. It also presents a record of these practices in schools: Who are the promoters and those who are opposed…”

“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Health & Fitness: Ergogenic Aids & Energy Enhancing Supplements

ergogenic merriam-webster.com
“..enhancing physical performance

athletic use of caffeine and other ergogenic aids..”

Supplements and Ergogenic Aids for Athletes Reviewed by Sharon Denny, MS, RDN Published December 03, 2014 eatright.org
“..Dietary Supplements: Who’s Watching?

Dietary supplements are under the purview of the Food and Drug Administration (FDA) but are regulated differently than conventional foods and drugs. Manufacturers are not required to prove a supplement is safe before it is sold, or even that it works. The FDA can take action to remove or restrict the sale of a supplement only after it has been on the market and been shown to be unsafe…”

Watch Legal Ergogenic Aids – Nutritional Aids In Sport – YouTube

Ergogenic Aids – YouTube

Ergogenic Aids

Pre-Workout Energy Foods or Beverages

5 BEST Supplements To Add MUSCLE Mass FASTER!

Five Supplements for Building & Keeping Muscle 1. Whey Protein – After working out, 1 scoop + water = 12 grams of easily absorbable protien. It’s a must-have that’s super delicious and affordable. 2. Omega 3 Fish Oil – it helps your hair, skin, brain, and increases protein synthesis. It also reduces cortisol levels and aids in recovery. 3. Creatine Monohydrate – 5 grams per day to see a dramatic result. 4. Beta Alanine – it’s an amino acid and works incredibly well when combined with creatine (increase output). 5. L-glutamine – as you exercise i

B-12

What’s the Deal With Vitamin B12? By Lisa Ryan thecut.com
“..Who shouldn’t take it, though? Well, as I said, vitamin B12 is necessary for living, so it’s generally pretty safe for most people to take B12 supplements (or ingest it through their diets). But Ball cautioned that people who are on certain medications might want to check with their doctors before taking a supplement, just in case there’s any form of drug interaction. Additionally, Shapiro told me that people with blood disorders, gout, heart concerns, or high blood pressure should be cautious before taking B12 supplements — they shouldn’t necessarily avoid it all together, but they should definitely check with their doctor and be careful before taking a B12 supplement…”

Should You Take Vitamin B12 Before a Workout? By Nick English – September 1, 2017 barbend.com
‘..You probably know that the only dietary sources of Vitamin B12 are animal products or supplements, and you might have a feeling that B-vitamins are important for energy production. So, taking a shot of B12 before a workout must help you produce energy for the workout, right?

This probably isn’t the case, but there are other reasons why a B12 supplement could help a workout.
..”

Universal


*click above for more info

Universal Nutrition NOX 3™ Description vitacost.com
“..MAXIMUM NITRIC OXIDE Bodybuilding Complex NOX3: The Only Triple-Action Vasodilator
Nitric oxide. The “perpetual pump.” Cell-signaling vasodilators. You’ve heard about it, now its time to add it to your training program. What is vasodilation? In plain English, it’s when blood vessels dilate or relax. When blood vessels relax, they widen. Nitric oxide (NO) is key here. NO is an important endogenous pulmonary vasodilator. As a vasodilator, nitric oxide has the ability to increase your body’s ability to deliver blood to working muscles. More blood means more oxygen and nutrients that are being pumped into skeletal muscles. All this translates into bigger, fuller pumps and better overall gains. In fact, with NO, you can expect increased muscle size, strength, endurance, and quicker recovery times.
Unlike other formulas, which only contain arginine alphaketoglutarate and possibly arginine ketoisocaproate, NOX3 contains the powerful third ingredient, ornithine alphaketoglutarate. Only NOX3 has arginine AKG, arginine KIC and ornithine AKG. With this triple potency formula, only NOX3 can also decrease muscle catabolism and potentiate growth function through the powerful ornithine-arginine combination. NOX3 is a supercharged nitric oxide supplement which you should have in your arsenal…”


L-Arginine Benefits & Side Effects in Depth – YouTube
Video for arginine alphaketoglutarate what is muscle building youtube.com
▶ 6:07

SUGARS
*see Health: Alternatives to “processed” sugar for your “sweet tooth”? goodnewshealthandfitness.wordpress.com

Ribose

Sal: I take 5mg of this prior to my workouts as an “energy” enhancer. I put it in a cup of water.

Increase Strength and Stamina with D-Ribose: Thomas DeLauer

5mg dose

Sal: I take d-ribose before my workouts regularly and have seen a lot of health benefits. I was diagnosed borderline Pre-diabetic years ago as I was eating a lot of “unhealthy” sugar foods (e.g. sugar colorful breakfast cereals) as #preworkout snack to get energy. I wished I learned this long time ago!

Who Should Take D Ribose – How to Make My Workout More Fun

The Miracle Sugar of Life for Fibromyalgia, Chronic Fatigue Syndrome, Heart Pathologies- Dr. Mandell

Testosterone Boosters

Protein

*see Health: Nutrition-Macronutrients & Health: When is “too much” Protein in your diet “too much”? goodnewshealthandfitness.wordpress.com

Protein vs Amino Acids – YouTube

What Do Amino Acid Supplements Do For You? – YouTube

Calculate Your Recommended Protein Intake Contributing Writer December 15, 2017 • 3 min read bodybuilding.com
“..The amount of protein you need depends on your weight, goals, and lifestyle. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound for a sedentary person.[1] However, if you do intense workouts or have a physically demanding job, you’ll need more.[2] While the average healthy diet provides enough protein for most people, it may benefit you to bump up your intake if you exercise to build muscle or lose fat, either from dietary protein or supplements…”
#sal (135lbs on 2.17.18 =202 g)

How Much Protein You Should Eat to Build Muscle By Michael Matthews muscleforlife.com
“..“Gym lore” can actually lend some insight here, and it agrees with the above findings.

1 gram of protein per pound of body weight (2.2 g/kg of BW) per day has been a bodybuilding rule of thumb for decades.
Higher levels of protein intake, usually in the range of 1.2 – 1.5 grams per pound of body weight (2.6 – 3.3 g/kg BW) per day, are commonly recommended when “cutting” to lose fat. .”

Hydrolysates

What Are BCAA’s And How Do They Work? – YouTube

BCAAs: The Many Benefits Of Branched-Chain Amino Acid Supplements
Layne Norton, PhD August 21, 2017 bodybuilding.com
‘…While BCAA supplementation may be useful for gaining mass, I believe BCAAs are especially helpful for maintaining muscle mass while on a calorie-deficit diet. They’re particularly useful for bodybuilding competitors who take their physiques to the lean extreme.

Although dieting down makes you look awesome onstage, on the beach, and to your friends of the opposite sex, it can also take a chunk out of your muscle mass…”

1. Whey

Whey Protein Types: Concentrate, Isolate, Hydrolysate

2. Casein
<p.
5 BEST Casein Protein Powders 2017, What is Casein … – YouTube

CASEIN PROTEIN NECESSARY TO BUILD MUSCLE?

b.

The Benefits Of Glutamine! Contributing Writer September 15, 2017 bodybuilding.com
“..Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism. Find out everything you need to know about glutamine and how it can help you!

Glutamine is the most common amino acid found in your muscles – over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.

During intense training, Glutamine levels are greatly depleted in your body, which decreases strength, stamina and recovery. It could take up to 6 days for Glutamine levels to return to normal – and Glutamine plays a key role in protein synthesis. Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism.
..”

Pros & Cons

BCAAs | Benefits? Side Effects? When to take? Dosage? myprotein.com
“..BCAAs are considered the perfect supplement for people looking to put on mass, but more so people who are looking to cut down and shred some body fat whilst maintaining as much muscle as possible…”
What are the pros and cons of protein powder for bodybuilding? quora.com

BCAA Side Effects Dangers You Should Be Aware Of! – YouTube
https://www.youtube.com/watch?v=Usm-bKcldj4
“..One of the largest dangers has to do with negative interactions between supplements and prescription drugs. This is why if you’re taking any prescription drug it best to let a qualified physician know what you’re doing. They probably will not object to it, but it’s best to be safe. Pregnant or breastfeeding women should not take this supplement. Not enough is known about these amino acids when it comes to interacting with a developing human being. Of course one supplement a pregnant woman really should take is a multivitamin. ..”

-Human Hair

True fact: A common ingredient in commercial breads is derived from human hair harvested in China Thursday, June 16, 2011 by Mike Adams, the Health Ranger naturalnews.com
“..(NaturalNews) If you read the ingredients label on a loaf of bread, you will usually find an ingredient listed there as L-cysteine. This is a non-essential amino acid added to many baked goods as a dough conditioner in order to speed industrial processing. It’s usually not added directly to flour intended for home use, but you’ll find it throughout commercial breads such as pizza dough, bread rolls and pastries…

Most of the hair used to make L-cysteine is gathered from the floors of barbershops and hair salons in China, by the way…”

Protein Shakes Contain L-Cysteine Derived From Human Hair …

How Do They Make L Cysteine? – YouTube

L – Cysteine In Your Bread – Bakeries Use Human Hair … – YouTube

10 gross ingredients you didn’t know were in your food theguardian.com

‘..Human hair

Amino acids are your body’s building blocks, and while they can be good for your health, not all amino acids are created equal. L-Cysteine – an amino acid used to prolong shelf-life in products such as commercial bread – can be found in duck and chicken feathers and cow horns, but most that’s used in food comes from human hair. It has been reported that most of the hair used to make L-Cysteine comes from China, where it’s gathered from barbershops and hair salons. You can avoid L-Cysteine by buying fresh bread from a local baker, as it is not an additive in flour. Steer clear of fast food places such as McDonald’s, Dunkin’ Donuts and Burger King too, who all use L-Cysteine as an additive…”

Beta alanine amino acid carnosine & Sodium Bicarbonate

A. Beta alanine amino acid carnosine

Beta Alanine Explained in 60 Seconds – Better Than Your … – YouTube

Carnosine & beta-Alanine – Vegan Health.org

“… Carnosine (also known as beta-alanyl-L-histidine) is a molecule made up of two amino acids, alanine and histidine. It is synthesized in animal tissues, especially muscle and brain (1), and is not contained in any plant foods. One study has shown vegetarians to have 50% or less carnosine in muscle tissue (7).

Most of the research on carnosine has been in vitro and in animal models, with a few small studies conducted in humans. Most of the research has looked at carnosine as an anti-glycation/anti-glycosylation agent and for athletic performance…

beta-Alanine

Beta-alanine is the limiting amino acid for carnosine synthesis, and beta-alanine supplements have been shown to increase muscle levels of carnosine. In fact, only beta-alanine supplements, rather than carnosine supplements, have been tested on athletic performance in human subjects… “


Beta Alanine Increases Muscle Carnosine – YouTube

Carnosine the most effective anti aging supplement – YouTube

-Pros & Cons

β-alanine: performance effects, usage and side effects bjsm.bmj.com

Sodium Bicarbonate


How To Drink Baking Soda: The Best After Workout Tonic
The Alternative Daily –

June 10, 2016 thealternativedaily.com
“..The health benefits of baking soda stem from its ability to regulate pH. When our bodies become too acidic, or too alkaline, health problems can occur. Baking soda helps to restore a healthy balance.

One very important area of life in which baking soda can greatly assist us is exercise. We all know the feeling of being utterly winded when we work out. Anyone who’s ever done high-intensity exercise knows the feeling of stiff joints, sore muscles, and lingering fatigue that this activity can bring.

The process of vigorous exercise leads to a buildup of lactic acid in our joints. While this is a natural process, it is one that can lead to that crushing fatigue, and nagging muscle pain that can knock you off of your feet. Exercising can also lead to a lowering of your body’s pH, a process called metabolic acidosis…”

Increase endurance and stamina quickly with baking soda – YouTube
https://www.youtube.com/watch?v=E0kaVQKnXmg
“ZHealthPerformance
Published on Dec 3, 2014
VIDEO HIGHLIGHTS
– 40% to 50% increases in endurance.
– One of the few things shown to actually provide results.
– Boost your energy levels for a better training session.

http://zhealtheducation.com/episode-7&#8230; “

Caffeine

The facts about caffeine and athletic performance Nancy Clark, M.S., R.D. For Active.com
“..Caffeine and performance

Caffeine is one of the best-tested ergogenic aids (substances, devices, or practices that enhance an individual’s energy use, production, or recovery) and is known to help athletes train harder and longer. Caffeine stimulates the brain and contributes to clearer thinking and greater concentration. ..”

How to Use Caffeine to Improve Your Athletic Performance
Beth Skwarecki 11/12/15 1:00pm vitals.lifehacker.com
‘..Thankfully, if you’re relying on caffeine to help you run faster in a race, you’ll still get a benefit even if it’s your hundredth day in a row of chugging coffee in the morning. But for the best results, you may want to go off caffeine for a week or more before an important race.

When the big day comes, the International Society for Sports Nutrition recommends taking a big hit of caffeine one hour before your event starts. Caffeine begins to circulate in your blood after about 15 minutes if you take it on an empty stomach, or longer (45 minutes or more) if you have it with food. (The delay is similar to what happens when you have alcohol with food.)..”

Does Coffee Enhance Athletic Performance? – YouTube

Pros and Cons of Coffee – YouTube

Caffeine – Pros and Cons – YouTube

Creatine

*see Supplements: Good and Bad of Creatine? goodnewshealthandfitness.wordpress.com

Sal: I take only 5 mg of this stuff in a cup of water, but would add a 1/2 cup of water each time I drink a 1/2 cup several times after “intense” workouts only (upper body days only). I then take a week off this stuff once a month as a “break”.

anabolic androgenic steroids

ANABOLIC-ANDROGENIC STEROIDS: Mechanism of Action and Effects on Performance Thomas D. Fahey sportsci.org
“..The research literature is divided on whether anabolic steroids enhance physical performance. Yet, almost all athletes who consume these substances acclaim their beneficial effects. Many athletes feel that they would not have been as successful without them.

There are several possible reasons for the large differences between experimental findings and empirical observations. An incredible mystique has arisen around these substances, providing fertile ground for the placebo effect. The use of anabolic steroids in the “real world” is considerably different from that in rigidly controlled, double-blind experiments (in a double blind study, neither the subject nor experimenter knows who is taking the drug). ..”

Sports Documentary Anabolic Steroids Effects – YouTube

Anabolic Androgenic Steroids: The Psychological Side Effects …

Report: Bomb Threat Suspect Cesar Sayoc Was An Aspiring Pro Wrestler October 26, 2018 mandatory.com
“…Newsweek reports that Cesar Sayoc, 56, of Aventura, Florida had ‘big dreams’ of becoming a professional wrestler. According to Sayoc’s cousin, Sayoc moonlighted as a male stripper; but that was only after steroids destroyed his professional wrestling dreams. “He took a lot of steroids, and he also danced as a male stripper. He was dancing at clubs. The kid was huge. He wanted to make it as a pro wrestler, but the steroids f***ed his head up.”..

Sayoc is currently being charged with five federal counts; including mailing illegal explosives, interstate transportation of an explosive, threats against former presidents and certain other persons, threatening interstate communications, and assaulting current and former federal officers.
…”

“>
Cortisone Shots

What Is Cortisone? arthritis-health.com
“..is a synthetic version of cortisol, a steroid produced by the body’s adrenal glands. In large quantities, cortisol suppresses the immune system’s inflammatory and allergic responses. Cortisone medications mimic the action of cortisol but tend to be more powerful.

Cortisone and cortisol are both types of glucocorticosteroids, often referred to as corticosteroids. The term “corticosteroids” is sometimes used interchangeably with the terms “cortisone” and “cortisol.” ..’

Are Cortisone Injections Good or Bad? Clinical Research … – YouTube

Dangers of cortisone and steroid injections. My research and why it might not work.

NO Supplements

Can You Build Muscle Without Supplements?

Others:

The 4-Week Plan to Break Supplement Addiction By Dr. Mike Dow doctoroz.com

Stop relying on supplements to boost your energy and immune system and power up through your diet.
“..Stay on any supplements or vitamins recommended by a health care professional for any conditions you may have. And, stay on up to about three extra supplements or vitamins which often includes a multivitamin and an omega-3. Any supplements or vitamins above and beyond that are your excess vitamins or supplements. …”

Thoughts, suggestions, stories, etc..?

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: Various Plyometric Training Exercises

Pre-Workout

The Stretch Shortening Cycle – YouTube

Fast & Slow Stretch-Shortening Cycle – YouTube

Workout

The 10 Best Plyometric Exercises for Athletes Updated: January 31, 2017 stack.com
“..is a great way for athletes to build explosive power. Performing plyometrics one to three times a week can increase your vertical jump and improve your speed and strength. The gains athletes make from plyometric training can directly translate to better performance on the field…”

Plyometric Progressions for Athletes ideafit.com
‘..Plyometric Training Progression

One of the main reasons trainers and coaches often hesitate to implement plyometrics is that, as the velocity and intensity of the training increase, so does the inherent injury risk, underlining the importance of establishing proper progression (Chu 1996; Twist 2007). ..”

Explosive Plyometric Workout
Elizabeth Andrews by Elizabeth Andrews
on March 15, 2016 acefitness.org
“..Plyometrics are explosive exercises that increase speed, quickness and power. Most exercises include “jumping,” in which the muscles exert maximal effort and force in short bouts or intervals of time. The goal is to move from the eccentric to concentric phase of a movement rapidly while using proper biomechanics…”

Sports Specific Training velocitysportsmed.com
“..Velocity’s key training characteristics:
Technique is essential to maximize the effectiveness of plyometrics. If used incorrectly, this high intensity training method can cause injury.
Velocity minimizes this risk by ensuring individual specific exercises are employed characterized by specific intensities, degree of difficulty, and duration…”

Plyometric exercises – 23 Plyo Variations – YouTube

Lower Body
*see Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

Plyometric exercises for lower body – YouTube

Top 3 Plyometric Exercises for Legs | Plyometric Exercises – YouTube

Fat Burning Plyometric Workout — Plyometric Training for … – YouTube

-Jumping

Fitness: Plyometric-Jumping Exercise w/ “HealthFitnessLifeGuy”

Movement Pattern Progression

movement pattern progression for velocity training linear forward lateral backpedal rotational crossover cutting curving

Upper Body
*see Fitness: Upper Body Workouts-Arms, Biceps, etc… goodnewshealthandfitness.wordpress.com

Upper Body Plyometric Training – YouTube

Upper Body Plyometric Movements – YouTube

EXPLOSIVE Upper Body Training (Dynamic) – YouTube

Speed Drills

Best Plyometric Exercises For Speed. – YouTube

Best Plyometric Exercises for SPEED – YouTube

Plyometric workout to increase POWER and speed – YouTube

Arm Drive Drills

How to RUN faster – ABC running drills to improve form and speed for …

Agility

5 Essential Speed and Agility Drills – YouTube

*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

Equipment Options

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”