Blog Weight Loss

2 Essential Weight Loss Tips

So you have finally decided to lose some weight and you are looking around online to find some tips that will help you do that in a quick healthy way. That’s actually a great idea because there is a huge amount of information on the internet about rapid weight loss.

Some work pretty well and some do not so well. Whatever tips you decide to follow, make sure you get the advice of your doctor before you start on anything. It is always a good idea to talk to him/her first so they can help you out with any misconceptions you might have about how to lose weight in a healthy way and to make sure you are ready to start a new program.

Visit to the doctor

There are a ton of different ways and ideas that you can choose from, but you want to make sure that the ideas you decide to implement are going to be ones that will help you instead of hurt you. There is no point in trying to lose a few pounds by doing something that is going to hurt you health-wise.

Take a look at our 2 top tips below, they might get you started in the right direction for weight loss and learning to keep it off.

Eat More Protein

Many times, in our modern microwave world, people eat a lot, but they simply do not get the right amount of protein in their diet. This does not mean that you need to go caveman status and start hunting for meat on the hoof in your local park. But it does mean that your health and weight could improve if you simply added some healthy protein into your diet

Tuna sandwich
Tuna sandwich

Try something easy and that is available everywhere like tuna fish, chicken, turkey, egg whites, etc. Tuna Fish is an easy tried and true staple of American homes is a great source of lean protein, especially if you get the kind that is packed in water. True enough, if you decide you are going to live on this as your sole source of nutrition you might have a few other issues. But for the most part, if you eat tuna for one of your meals every other day or so, your body will thank you for letting go of all those extra pounds it was carrying around for you.

You can also supplement with a protein powder like the one we like to use from Alpha Prime:

Use Code “makeithappen” for a discount!

Lift More Weights

Lifting weights is often misunderstood. For some reason, the thought of lifting weights brings to mind pictures of enormous biceps, popping out with veins all over, women who look like men, or Arnold. But the truth is, lifting weights; even light weights can be a great idea for someone who wants to lose some weight fast.

To start with, you really only need a couple of very lightweights. Something in the 5 or 8 pound range. And you only need to do a few repetitions of any exercise. It is perfectly OK to start with a simple exercise like a curl. This is where you pick up the weight and bend your arm at the elbow so that you move the weight up towards your shoulder. Then move it back down.

Joyful athletic black person in leggings sportwear using stability ball for training

You can do this standing or sitting, and to start with just do a few repetitions with each arm, no more than 10 or 15 times. That’s it. You don’t want to be sore, you just want to help your body burn some fat and get healthier.

These are just two great starting tips. Eventually, you might need to increase the amount of weight you use and the number of times you lift it. But for today, this is a good place to start to begin to burn off some extra calories and lose some weight quickly.

Blog Recovery

Foam Rolling Active Recovery

The term foam rolling may sound like a slang word, but it actually refers to the act of physically manipulating one’s muscles and soft tissue with the use of a foam cylinder. Rolling out is supposed to help release muscle tension and decrease pain.

In this article, we will be going over why foam rolling is good for muscles and its benefits. You will also find out how you can incorporate foam rolling into your fitness routine as well as what you should look for in a good quality foam roller.

Foam Roller

What is foam rolling?

Foam rolling (also known as self-myofascial release) is a type of soft tissue treatment that focuses on the muscles and soft tissues of the body. Foam rollers are cylinders made of foam that are used to apply pressure to the muscles of certain areas in order to get rid of muscle knots or tightness. The use of foam rollers has been popularized by physical therapists and athletes who have seen their benefits in pain relief and tissue relaxation. Foam rollers are also used to ease muscle soreness after workouts and treat athletes with sprains or tears, among other uses.

Foam rollers can be used almost anywhere on the body. The most common areas that are targeted include:

  • lower back
  • legs
  • upper back
  • piriformis
  • hips
  • glutes
  • quads

There are no restrictions as to how long you should roll out your muscles; it is best to just listen to your body and stop when you don’t feel the need to continue any further.

Different foam roller exercises target specific muscle groups and have different intensities based on how much pressure or weight is applied while rolling out. A soft or hard roller is sometimes used during foam rolling exercises based on what feels more comfortable for the individual.

Foam Roller Back Stretching

Why should I foam roll?

Foam rolling is supposed to improve your performance on the field and off the field because it works on your muscles in a whole-body way. Foam rolling is a great way to open blood flow and remove excess lactic acid buildup. Foam rolling also helps rid you of any knots or tightness, which in turn creates an efficient muscle matrix allowing for better strength and flexibility as well as increased range of motion. Athletes who foam roll are more mobile, quicker, and psychologically prepared for their next workout or race. The use of foam rollers is also useful in easing back pain, improving sleep, reducing stress, and reducing headaches. A foam roller is a great tool for athletes who want to reduce their recovery time from strenuous activity and have more energy to keep going.

Athletes also prefer to use the foam roller on the muscles that they use heavily, for example, the calves before a football workout or during weightlifting for muscle stiffness. Foam rolling also alleviates pain and muscle soreness that you may feel in a particular area.

You should utilize proper form when rolling out because if you apply pressure too hard in one area, it could lead to pain as well as damage your body parts. In order to prevent injury, you should always foam roll before a workout or competition, as well as after for recovery.

Foam Rolling and Myofascial Release

Myofascial release (also known as self-myofascial release) is the process of physically manipulating soft tissue with the use of a tool (myo-) such as a foam roller. Myofascial manipulation is meant to aid in the battle against pain and joint dysfunction. It is supposed to clear away any knots or tightness in your muscles while promoting flexibility and range of motion. Myofascial release promotes blood flow, which can help ease soreness and give you more energy for your next activity or workout session.


Enhanced Fat Loss with Interval Training

In this article, I want to compare traditional long, slow cardio with interval training for fat loss. From a fat loss standpoint, the more calories you burn, the better. Let’s see how good long, slow cardio and interval training are at burning calories.

High intensity interval training workout

Long, slow cardio burns more calories during training, but interval training burns more calories overall (during and after training), because it makes you burn calories between training sessions since your body must recover from the intense bout. It’s “hard” on your body.

Winner: interval training.

Long, slow cardio won’t help you gain muscle mass. On the other hand, interval training makes you gain muscle mass, because to sprint or bike like crazy you need to push on the pedal really hard. This builds muscle (think of a sprinter). Since the more muscle you have, the higher is your resting metabolic rate, interval training makes you burn more calories all day, every day.

Winner: interval training.

Another benefit of interval training is that it takes much less time (about 30 minutes per session).

Winner: interval training.

On the other hand, interval training is too hard for beginners. If you’re a beginner, stick to slow jogging first for two weeks, and then experiment with increasing the pace for 5 minutes and walking for the next 5 minutes. Once that becomes easy, shorten the work interval and increase its speed.

Winner: long, slow cardio.

Overall, if you’re fit, interval training is best. But since it’s very hard on the body, no one (even elite runners) does it more than twice per week. So, to lose fat quickly, your best bet is a combination of interval training (1-2 times per week) and long, slow cardio (2-3 times per week). Plus it brings variety to your training, which is good.

Winner: both.

To sum up, if you want to maximize fat loss, I suggest you do interval training alone on the days you do it, and that you do some weight lifting and then long, slow cardio on the other days you train.

This being said, the specifics of interval training can get tricky. You can now access Trinity Twenty for a library full of Interval Training workouts!

Athlete in gym

Athletes and smart trainers use interval training: you also should.

Blog Nutrition Recipes

A Morning Smoothie to Help You Stop Constipation

Chronic constipation can be hard to stop or elimination, since the colon have become weak.  In most cases it will have to be retrained on how to have a bowel movement.

For those of you that have mild constipation, here is a morning smoothie that will help activate your colon.  This smoothie is packed with nutrients that your body will use to regenerate your colon and body.

I have been making this smoothie for a few years.  I make enough to drink right away and to put into my thermos to drink around 10am

Blueberry smoothie in a glass

When I make this drink I just start putting things in the blender without measuring. You can do the same and make adjustments as you go.

  • One peeled banana 
  • 4-5 strawberries or other types of berries, or fruits 
  • One tablespoon of lecithin granules 
  • One-two teaspoons of flaxseed oil 
  • Half and half almond milk and apple juice 

In a coffee grinder, grind up around a teaspoon or less of the following: 

  •  Brown sesame seeds – are high in lecithin, vitamin C, E, and Calcium. They improve liver function and help in constipation.
  • Sunflower seeds – are high in protein, Calcium, and iron. They are one of the best natural foods which feed the entire body. 
  • Flax seeds – are high in fiber and provide bulk for your stools. 
  • Almonds – use around 6-7 or more. They are high in Calcium, Phosphorus and have some B-vitamins. Only eat a few. They are high in calories. 

After grinding the seeds, place them in the blender and blender everything for about 3-4 minutes. If you need a little sweetness, you can add a small amount of honey. I find this drink plenty sweet without any honey.

Brown flax seeds for a smoothie
Brown flax seeds

Sometimes I will add the powder of a few acidophilus capsules.

If I don’t add the almonds, I just put all the tiny seed into the blender without grinding them up.  The blender will break them up.

This is a powerful smoothie to give you morning power and to activate your colon to get moving.


Low Or High-Intensity Cardio Exercise to Burn Body Fat Faster?

Have you ever wondered which cardio exercises are best for burning off extra body fat? Is walking (low intensity) better or running (high intensity) better for burning body fat? 

Well, both low and high-intensity exercises will help you burn off body fat. The question is which is more effective and burn more body fat.

Woman exercising legs doing cardio training on bicycle

What is your fat burning zone?

When scientists first reported that during intensive exercises, your body burns glycogen, which is a form of stored carbohydrates stored in your liver and muscles for energy, and during low intensive exercises, your body burns body fat, everyone suddenly change their workout routines to perform low-intensity exercises to burn body fat.

Does it work?

Obviously, it does not work because there are still so many overweight people around although they are working out with low-intensity exercises, isn’t it? Why is that so?

Well, scientists were right when they said that our bodies burn more body fat during low-intensity exercises like walking or a leisurely swim. But during a high-intensity exercise like running, our bodies burn a lot more calories. Even if some of the calories burnt are from glycogen, we will still burn many fat calories as well.

To add icing to the cake, when your store of glycogen is low, the carbs from your meal you eat later gets converted into glycogen to fill up the store and will not be converted to body fat when left unused for energy.

Furthermore, high-intensity cardio exercises crank up your metabolism even after your workout is done. This means that your body will continue to burn body fat hours after you have left the gym. This effect is almost non-existent in low-intensity cardio or aerobic workout. Accumulatively, your body burns up many many more calories during and after high-intensity cardio exercises than lower intensive ones.

Portrait of woman jumping and running during cardio training

You can inject high intensity exercises to your cardio workout by introducing some interval training. You can walk briskly for 5 minutes, then breaking into a jog for another 5 minutes. Then walking briskly again until you caught your breath and then sprint for a minute before walking again for another minute. From this point, alternate between a sprint and a walk, a minute each and do this for the next 15 minutes and you are done.

Do this for 5 days a week and before long, you will be steadily losing unwanted body fat and weight healthily and naturally.


Living a Healthy Life

In the fast-paced world that we live in it can be easy to neglect our health and wellness. We’re so busy racing through our day-to-day lives family, friends, work, social engagements, that we don’t take the time to look after ourselves. It’s really no wonder that so many of us are tired and run down. What are some simple things that we can do to improve our quality of life?

Drink Drink Drink

You’ve heard it a million times and you’ll probably hear it a million more, drink more water!

Think about it: The human body is 72% water. A 5% drop in fluids creates a 25-30% loss in energy. A 15% drop in fluids causes death! At this point in time, 66% of us aren’t drinking enough water, so over half the population isn’t running on all six cylinders, to begin with, before things like bad air, bad food, and stress take their toll.

It’s not really a difficult thing to remedy. Just drink one glass of water every half hour or so, or 10-12 glasses of water per day, and you’ll notice a huge jump in your energy levels.

Athletic couple drinking water

Living Food and Loving Life!

A little known fact is that heating food above 116F destroys much of the nutrient content. Considering that we already aren’t eating enough veggies, that’s a fairly substantial problem. Nutritionists recommend five servings of fresh vegetables per day. How many of us are actually taking that advice?

A great way to get the nutrients found in fresh veggies without spending all day at stove or eating raw celery sticks is to juice your veggies. Make sure that you own a good juicer (some juicers expose vegetables to heat created by friction during juicing, which breaks down important enzymes), grab some fresh vegetables and drink your way to good health. It takes a fraction of the time (there’s no cooking involved, for one thing) and it’s convenient. You can take your juice to work and even give some to the littlies for school lunches!

Flat lay of eco friendly grocery shopping cotton bags with organic fruits and vegetable

Wheatgrass in particular is an excellent source of nutrition. It’s high in chlorophyll (sometimes described as ëplant bloodí because it closely resembles human red blood cell molecules) and has over 100 elements that the body needs. Fresh grains are another excellent source of vitamins and minerals.

Energy In, Energy Out

Exercise is another dirty word for most of us. The thing is, exercise doesn’t have to be horribly time consuming or mind-numbingly boring. There are plenty of options.

Years ago gyms usually offered weight rooms, aerobics classes, and maybe a hydro-circuit. Now you can add water aerobics, yoga, pilates, dancercise, step classes, and a whole range of new workout options.

plank workout for abs
Planks are a great workout!

If you don’t really have the time or money for the gym, or prefer to spend your mornings/nights at home, then try an exercise bike or walker. I’d be lost without my exercise bike, I set it up in front of the television and peddle away merrily during my favorite shows.

If you suffer from illness or injury or your level of fitness is quite low, you might like to consider some invaluable advice that I got from my doctor:

Once you’re physically unfit, and particularly if you’re also unwell, it can be a mammoth battle to just do the most minimal amount of exercise in a day. The danger is that inactivity leads to further loss of energy, which becomes a self-perpetuating cycle until you can barely get off the couch.

An excellent way to get back into a physical routine is to start slowly. Ridiculously slowly, it may seem. For the first couple of weeks, walk/ride for 5 minutes per day, exactly 5 minutes, no more, even if you think you could continue. When the 2 weeks are up, increase to 7 minutes, then 10 minutes, 12 minutes, and continue to gradually increase your activity until you’re at a level that you’re comfortable with.

It may sound a little silly, but it works. In effect, you trick your body into producing more energy. You’re building your exercise time up so slowly that your body doesn’t really realize what’s happening. Follow this method and, before you know it, you’ll be comfortably exercising within your limits every day.

So, folks, that’s the basics. If you can rearrange your life a little to allow for better eating habits and a little exercise, and if you remember to just drink a glass of water every half hour or so, you’ll be well on the way to living a healthy life.

On a final note, don’t forget to take some quiet time for yourself. Meditating is an excellent way to minimize stress. You don’t have to sit around for hours, just give yourself 5 minutes of quiet time every day, even in the shower, if that’s the only place where you can get time out and have a little catch up with yourself.

African Man Meditating At Laptop Sitting In Lotus Position Indoor

And, last but by no means least, laugh! In fact, laugh like a loon, the louder the better! You’ll be amazed at how much such a simple thing can lift your spirits!