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What are electrolytes and why do we need them?

April 19th, 2013 | Posted by nikki in Blog - (Comments Off on What are electrolytes and why do we need them?)

Electrolytes are electrically-charged atoms in your body. The most important electrolytes in your body are sodium, potassium, chloride, calcium, magnesium, bicarbonate, phosphate and sulfate. These electrolytes are important because they are what your cells (especially heart, nerve and muscle cells) use to carry an electric impulse.

When you exercise a lot, you lose electrolytes through your sweat. In order to continue to function at your peak, you must regularly replace these electrolytes. Since it’s your kidney’s job to regulate the amount of electrolytes in your body, you can replenish your supplies quickly when you choose drinks with electrolytes in them. That’s why so many sports drinks contain electrolytes.

Many people don’t like drinking sports drinks because of all the artificial additives. If you want to keep your electrolytes up, then it’s just as easy to make your own sports drinks! Here’s a couple of recipes:

  • 1/4 cup lemon juice
  • 1/4 cup lime juice
  • 1 teaspoon of natural, unrefined salt
  • 1 squeezed orange (you can use a frozen can of orange juice instead)
  • 1 liter of water

Mix together and use throughout your workout.

If you prefer something sweet, try this instead:

  • 2 cups coconut milk
  • 1 teaspoon of natural, unrefined salt
  • 1 teaspoon honey
  • 1 liter of water

Mix together and refrigerate for added refreshment.

This one is super quick and easy for when you’re in a rush:

  • 1 bottle or can of vegetable juice
  • 1 cup of water
  • 1 cup of orange juice

You can also use these drinks to replace electrolytes when you are suffering from dehydration (especially after vomiting or diarrhea).

You can measure your performance with a heart monitor. This will help you to gauge how well you are doing and help you to exercise within your optimal levels. For the best range of heart monitors, go to www.healthchecksystems.com

Bikini Butt Workout

April 15th, 2013 | Posted by nikki in Blog - (Comments Off on Bikini Butt Workout)

If you are cringing at the thought of getting into your bikini this spring, don’t worry. Getting your butt swimsuit ready is really easy with these quick workouts. You only need a couple of minutes a day; you can do these in your lunch hour or before your morning shower. In just ten minutes a day, you can have a bikini-ready butt in no time.

Simple Squats: Stand with your feet shoulder-width apart. Squat down as though you were going to sit in a chair. Hold for three seconds, and then squeeze your glutes as you rise to stand. Repeat 20 times.

Leg Curls: Lie flat on your stomach with your legs extended. Bend your left knee and flex your foot. Now lift your thigh off the ground a couple of inches. Press your hip bones into the floor to keep your back straight. Do 20 lifts on each side.

The Bridge: Lie on your back with your knees bent and your feet shoulder length apart and arms at your sides. Press your shoulders into the floor and raise your hips until your thighs and back are aligned. Hold for ten seconds then relax back down to the floor. Repeat 10 times. Add to this routine by raising your hips and then gently swaying from side to side.

Squats: Place a chair in front of your for support. Now hold onto the back of the chair with your left hand. Stand with feet wide apart, toes pointing out to the left and right, and squat down so that your thighs are parallel to the floor. Right hand is on your hip. Deepen your squat by pressing your knees back 1 inch, then release. Repeat 10 times.

Most of these exercises can be done in your office or at home, which means you don’t have to spend money or join a gym. You can have a great summer bikini butt in just a few minutes every day.

To optimize fat burning, wear a heart rate monitor to ensure that you’re exercising at your peak. Get the best heart rate monitors from www.healthchecksystems.com

Marathon Training Tips for Beginners

April 12th, 2013 | Posted by nikki in Blog - (Comments Off on Marathon Training Tips for Beginners)

Congratulations! Committing to a marathon or half marathon is your first step to a hobby that will make you healthier and fill your life with fun and new friends. The road to your final race day is a long and difficult one and you will have to run through rain and cold weather to get to your goal. Your progress will be noticeable and the benefits tangible and while these do provide motivation, here are a few tips and tricks I wish I had known when I started.

Tell EVERYONE

Talking about your new hobby will help you to connect with like-minded people and will set expectations among family and friends that will motivate you. Who knows, you may even motivate some of your nearest and dearest to join you too.

Get a goal

The winters in my home town are brutal and there’s just no way that I would have run through the last one if I didn’t have a race in the spring. Sign up to a race that’s a reasonable distance and pay for it too; this will give you a definite goal and a date to work towards.

Technology is key

When I started my running career, I didn’t even listen to music or mark my progress. When I got a phone app that tracked my course and a heart rate monitor which tracked my progress, a number of things changed for the better. I was able to listen to music on my phone which meant I was less focused on all the aches and pains. My phone app told me how far and how fast I was going and this helped me to track my progress from day to day; something I found motivated me immensely.

The heart rate monitor was invaluable to track my performance. When I was overdoing it, my heart rate monitor helped me to slow down to a manageable pace which meant that I was always able to meet my goals. When I felt tired going up a hill, my heart rate monitor would let me know if I was still ok so I could keep up the pace.

Keep up the good work! When you finish your first race, you will know that all the hard work has been well worth it.

Get your heart rate monitor from www.healthchecksystems.com

Spring Detox holds many Benefits

April 9th, 2013 | Posted by nikki in Blog - (Comments Off on Spring Detox holds many Benefits)

Spring is here and while you are cleaning out your home and closets, it’s time to clean out your body too. A spring detox is a great way to get a fresh start for the warmer season. While our bodies are able to process a certain amount of waste, we have to give it a helping hand every now and then. When waste builds up in the body, we feel ill and lethargic.

There are many benefits to detoxing:

  • Clear your body of harmful waste
  • Get more energy
  • Have a healthier sex life
  • Sleep better
  • Get a better complexion
  • Clear toxins from your body
  • Help balance your hormones
  • Give your immune system a boost
  • Help prevent cancer, diabetes and heart disease
  • Reduce stress
  • Improve digestion
  • Strengthen your immune system
  • Weight loss

Detoxifying your system at least once a year can add years to your life and improve the quality of your health immeasurably. Doing a cleanse doesn’t mean you have to starve yourself; in fact, quite the opposite. Cleanses mean you can eat as much as you like, but only fresh fruits and veggies and whole grains.

You don’t have to spend a fortune to do a cleanse; there are many online guides which take you through a cleanse step by step. You can get a free seven-day spring detox here. Its best to combine your detox with an exercise regimen. If your goal is to lose weight, then you must do exercise that increases your heart rate.

Measure the efficacy of your exercise regimen with a heart rate monitor. Heart monitors tell you when you are working out in the ideal window for weight loss.

This spring, give your body the benefits of a spring clean and reap the many benefits. You will be so glad you did!

 Get your heart rate monitors from www.healthchecksystems.com

Raspberry Ketone: Miracle Weight-loss Solution or Fad Diet Drug?

April 5th, 2013 | Posted by nikki in Blog - (Comments Off on Raspberry Ketone: Miracle Weight-loss Solution or Fad Diet Drug?)

Raspberry ketone has been hailed as a miraculous natural solution to weight loss. But does this natural homeopathic cure actually work? We take a look at the truth behind the hype.

Dr. Oz recommends raspberry ketone as a way to burn off excess fat, but says that it is most effective when paired with healthy diet and exercise. The fastest way to lose weight is by getting you heart rate up. When using raspberry ketone in conjunction with exercise, you can use a heart rate monitor to ensure that your exercise is burning the most calories.

How does it work?

Raspberry ketone is found in red raspberries and it’s what gives then their distinctive smell. Ketone regulates adiponectin which is a protein used by the body to regulate metabolism. When you take raspberry ketone, it helps to break down the fat in your cells and it improves metabolism which helps your body to burn fat faster.

You should be taking 100mg every day for it to be effective. To get this much ketone from raspberries, you would have to eat 90 pounds!

Raspberry ketone is not a miracle cure for obesity. It will help your body to burn fat and it will increase your metabolism too. There are no easy cures when it comes to losing weight. While raspberry ketone will help you in your quest, you still have to eat well and exercise.

Exercise is the most vital part of maintaining a healthy lifestyle. You don’t have to go to the gym or run a marathon; walking, shopping and doing the housework can be enough to help you lose those extra pounds. Use your heart rate monitor to ensure that you are exercising at a rate which will optimize fat burning.

 Get your heart rate monitor from www.healthchecksystems.com

Eat your Vegetables!

March 27th, 2013 | Posted by nikki in Blog - (Comments Off on Eat your Vegetables!)

Getting your family to eat their veggies can be an uphill battle. If your kids are reluctant to eat their greens, there are many ways to convince them that don’t involve sitting at the table until they have cleared their plates. Instilling good eating habits from a young age will help you and your family to be healthy and fit.

Salad bar

If your family doesn’t like cooked vegetables, try serving them raw. Raw foods have a plethora of advantages and their crunchy, firm textures will offer a welcome change. Chop up vegetables and create a salad bar. Just giving your kids a choice is often enough to convince them to eat their dinner.

Vegetable art

You can add another dimension to your salad bar by getting your kids to create pictures from the raw veggies. Creating patterns and pictures on their plates and then eating them will help to make mealtimes fun.

Get cooking

Ask your kids to help with the selection and preparation of the meal. They are far more likely to enjoy the finished product if they played a part in preparation. Younger kids can help select and wash veggies while older family members can chop, sauté and fry their own veggies.

Lead by example

Create a happy, relaxed atmosphere for eating dinner. Eat dinner together and be enthusiastic about your meals. Praise your kids when they make an effort to eat their veggies and offer them a reward for finishing their meals. A recent study showed that kids who were offered a sticker as a reward for eating their greens ate twice as much as kids who were offered no reward or praise.

Rebrand

As a child, I didn’t like carrots and my sister didn’t eat cauliflower. Our mother used a blender to mix the two together and called it super veg power paste. Inventing fun names, creating new combinations and colors is often enough to seal the deal.

Get a heart monitor to help you exercise at your optimum level. Go to www.healthchecksystems.com for the best prices and widest selection.

Green Smoothie Recipes for Summer

March 22nd, 2013 | Posted by nikki in Blog - (Comments Off on Green Smoothie Recipes for Summer)

If you are anything like me, you find it difficult to get your full ration of leafy greens every week. I’, not crazy about spinach and whenever I buy cabbage, lettuce and kale with good intent, they always end up wilted victims of my produce drawer. Then I discovered the green smoothie and it has literally changed my life!

Now all I do is check those precious greens into my blender, add a little fruit and ta da! In a minute I have a delicious smoothie that I drink on my commute to work. This way I get all my fruits and veggies in one easy meal and its delicious too!

You do have to be careful with smoothies – especially green ones – or you may end up with a yucky brown sludge that takes a little funky. That’s why we’re bringing you a great smoothie recipe!

The Basics

1 large mango peeled and cut into chunks
1 cup kale
1 cup water

I buy frozen mango and this makes this smoothie easier to prepare and gives it a great cold, slushy quality. Add honey, yogurt and flax seeds for extra flavor.

The Greenie

1 bunch spinach
Mint (1/2 cup)
Parsley (1/2 cup)
1 tbsp lemon juice
1 cup green grapes
1 tsp ginger
6 ice cubes

With this one, remove the stalks from the spinach to avoid a bitter taste. You can add some plain yogurt for more probiotics.

Green smoothies are a refreshing and healthy way to get your daily dose of vitamins and minerals. Drinking these a couple of times a week will really improve your health and aid in digestion.

Get a heart monitor to help you exercise at your optimum level. Go to www.healthchecksystems.com for the best prices and widest selection.

 

5 Ways to Reduce your Cholesterol Naturally

March 18th, 2013 | Posted by nikki in Blog - (Comments Off on 5 Ways to Reduce your Cholesterol Naturally)

High cholesterol levels play a pivotal role in heart disease. If you want to reduce your risk of heart attacks, you must lower your cholesterol level. High cholesterol is usually a consequence of poor eating habits and a sedentary lifestyle. You can take medications to combat high cholesterol, but many medications have bad side effects and its best to try natural methods of lowering your cholesterol instead.

Make healthy food choices

This will help you to reduce your weight (a big factor in high cholesterol levels). Focus on whole grains and fruits and vegetables over processed foods. Avoid high-sugar beverages, and eliminate trans fats from your diet. Increase your consumption of healthy fats while reducing your consumption of foods high in cholesterol like eggs, dairy products and meat.

Exercise every day

You don’t have to be a fitness fanatic to get your daily 30 minutes. You can do things you enjoy like playing a sport (tennis, golf and bowling are good examples). If you have trouble with your joints then swimming or walking around your neighborhood are good choices too.

Reduce your weight

Making better food choices and exercising regularly will help you to reduce your weight. Speak to your doctor about your ideal weight and avoid any diets that enable you to lose weight too quickly as these can be unhealthy for your heart.

Make healthy drink choices

Stop drinking soda! Even diet sodas are packed with additives that are not good for you and regular sodas have too much sugar in them. Instead, opt for water and make sure you get your eight glasses a day. Don’t drink alcohol in excess, although a glass of red wine a day has been shown to help reduce heart disease. Opt for green tea over coffee as its anti-oxidant qualities are really good for you.

If you have high cholesterol levels, then take it as a warning sign that you need to change your lifestyle. It’s a great opportunity to eat healthier, exercise and lose weight. You will look better, feel great, have more energy and sleep better too.

Get a heart monitor to help you exercise at your optimum level. Go to www.healthchecksystems.com for the best prices and widest selection. 

The Benefits of Exercise: Why you should Get Moving Today!

March 15th, 2013 | Posted by nikki in Blog - (Comments Off on The Benefits of Exercise: Why you should Get Moving Today!)

We all know that exercise is good for us, but sometimes it’s helpful to get a reminder of all the positive aspects that exercise brings to our lives. It’s also important to educate your children about the benefits of exercise to encourage a healthy lifestyle.

Exercise combats weight gain

It’s the best motivator for people to get active! Exercise increases your metabolism and helps you to burn calories. When you burn more calories than you need in a day, you lose weight. You don’t have to be a track star or have a gym membership to increase the amount of exercise you do in a day. Consider walking to school or work or to the shop; even a walk around your neighborhood will do. Take the stairs instead of the elevator and do five or ten minutes a day of stretching or yoga.

Exercise improves mood and boosts energy

Feel too tired to exercise? Does even housework make you feel exhausted? Doing regular exercise actually helps to increase your energy levels. Exercise will improve your muscle strength and endurance so you are able to do more in a day.

If you are feeling down or stressed, exercise will help to improve your mood. When you exercise, serotonin and other helpful hormones are released into your body so that you feel better. You will find that the more active you are, the more you feel like doing.

Exercise helps you to sleep better

Having trouble getting to sleep? Regular exercise will help you to sleep longer and deeper, will lower your blood pressure and heart rate and will help you to combat a number of diseases including diabetes, stoke, heart disease, depression, arthritis and many others.

You will have more energy, feel better and happier, live longer, sleep better and look incredible if you just start to move a little more every day.

Get a heart monitor to help you exercise at your optimum level. Go to www.healthchecksystems.com for the best prices and widest selection. 

Slimming for Summer

March 11th, 2013 | Posted by nikki in Blog - (Comments Off on Slimming for Summer)

With summer just around the corner, it’s time to think about your summer slim down regimen. If you start now, small changes will make a big change in your body by the time summer rolls around. Losing a couple of pounds will help you to feel good and will be healthier too.

Freshen Up

Over the winter months it’s natural to want comfort food that is high in carbohydrates and smothered in cheese. It’s time to cut the carbs and start adding fresh fruits and vegetables to your diet. As summer fruits start appearing on your shelves, add salads and fruit to every meal. Still cold where you are? Then turn your veggies into soups and focus your meals on proteins rather than carbohydrates.

Get Moving

It’s time to get back outside and move! Start taking a power walk or a slow jog around your neighborhood when you get home from work. You won’t believe how much the fresh air and movement will improve your mood, help you to slim down and relieve stress. You’ll sleep better too.

Once you have spent a week or two easing yourself back into a regular exercise routine, its time to kick up the pace. Use a heat monitor to keep an eye on your heart rate. Keeping your heart rate at an optimum level will help you to shed pounds faster. Heart rate monitors can really help you to optimize your workout so you get the most bang for your workout buck.

Cheers!

This summer, try to eliminate sugar from your diet by cutting down on sodas and sugar in your tea and coffee. Sodas not only contain too much sugar, they also contain many harmful chemicals and artificial additives. Even diet soda is bad for you, so start drinking water instead. Try to get your eight glasses a day in every day. Switch from coffee to green tea to increase your metabolism and take advantage of the anti-oxidant qualities of green tea.

Get a heart monitor to help you exercise at your optimum level. Go to www.healthchecksystems.com for the best prices and widest selection.