Chocolate Beet Berry Smoothie | FitFlax

Flaxseed Recipe, Benefit Of Flax Seed. Benefit Of Chia Seeds, Chia Seed Recipes, Chia Seeds, Flax Seed, Flax seed recipes, Flaxseed, Flaxseeds, LignansChocolate Beet Berry Smoothie with Roasted Golden Flax Seed and Chia Seeds

1 tablespoon FitFlax
1/2 cup peeled chopped
 raw beet
1 banana
1 cup strawberries 
(or blueberries 
or raspberries)
1/2 cup coconut water
1/4 cup water
1 teaspoon unsweetened cocoa powder

Mix all of the ingredients and blend until smooth.

Enjoy Roasted Golden Flax Seed and Chia Seeds with FitFlax. FitFlax. is a delicious source for omega-3, protein, fiber & antioxidants.

Beets are packed full of phytonutrients, naturally occurring chemicals that protect the life and longevity of plants, and not surprisingly offer humans these same benefits—including natural detoxification, improved digestion, anti-inflammation, and a steady supply of antioxidants.
Beets are a super food, a super anti-oxidant that fights cancer and reduces inflammation. Beets are good for working out. They improve blood flow, which increases endurance during a workout. Beets purifies the blood and cleanse the liver. Beets have been proven to lower blood pressure and reverse hypertension. Beets help to deliver oxygen to the parts of your body that need it, even the brain. Beets may have an aphrodisiac effect as they contain high amounts of boron, related to the production of sex hormones. Beets are high in fiber, high in vitamin C and folic acid, and contain sodium, magnesium, calcium, iron and phosperous! Beets contain folic acid aids in physical healing, and is good for pregnant women. Beets are also good for your mental health, as they contain betain, which aids in depression. Beets are the sweetest vegetable, high in good carbs, low in calories and give you the right kind of energy.

Raspberry Almond Smoothie | FitFlax

Flaxseed Recipe, Benefit Of Flax Seed. Benefit Of Chia Seeds, Chia Seed Recipes, Chia Seeds, Flax Seed, Flax seed recipes, Flaxseed, Flaxseeds, LignansRaspberry Almond Smoothie with Roasted Golden Flax Seed and Chia Seeds

1 tablespoon FitFlax
1/2 cup almond milk
1/2 cup low-fat plain greek yogurt
1/2 medium banana
1/2 cup fresh (or frozen) raspberries
1/8 teaspoon almond extract
1 tablespoon honey

Mix all of the ingredients and blend until smooth.

Enjoy Roasted Golden Flax Seed and Chia Seeds with FitFlax. FitFlax. is a delicious source for omega-3, protein, fiber & antioxidants.

Red Raspberries are not only a delicious fruit–they have great nutritional value. Up to 20 percent of their total weight is made up of fiber. They’re also a good source of vitamin C, B vitamins, folic acid, and iron. A cup of fresh raspberries contains about 1.5 g of protein, 8 g of dietary fiber, and 14.7 g of carbohydrates. Cholesterol-free, low in fat and sodium, and weighing in at a modest 64 calories per cup, raspberries are a good choice for dieters. Raspberries can be frozen, freeze-dried, and even dried and powdered without losing their nutritive value.

Almonds are also beneficial for maintaining a healthy weight. The fiber, protein and fat content of almonds means it only takes a handful to keep you feeling full

 

Step Ups | SmartSole Exercise Insoles

Step Ups | Insole Flat Feet | Insole Shin SplintsStep-ups primarily work your quadriceps, the muscles in the front of your thighs, and involve both your knee and hip joints. However, other muscles involved include your glutes, calves and hamstrings, which assist in the movement. Even your lower back and abs muscles get involved, as they act as stabilizers to help you maintain proper posture as you execute the movement.

Here’s how you do it:

Stand in front of a step or box or any other ledge that’s about knee height. Step up with your right leg and stand one-legged on the step without letting your knee lock. Let your left leg hang behind you until you bend your right knee and step down, transferring weight to your left leg. Once you’ve stepped down, repeat on your left leg.

Adjust the height of the step to make the exercise easier — with a low step — or harder — with a tall step. Hold dumbbells in your hands or a barbell across your back to add weight to your step-up and increase the resistance. Turn the movement into a lateral step-up by facing forward and stepping up to the side.

SmartSole Exercise Insoles convert your everyday shoes and sneakers into toning shoes and relieve pressure on your joints & back. The built up arch support make these great insoles for flat feet and insoles for shin splints. The gel insert in the heel strike absorbs shock and provides plantar fasciitis relief.

FitBalls Hand Exerciser alleviates repetitive strain injury from texting and typing. The three color-coded fitness and therapy balls of increasing resistance will strengthen and restore flexibility to your fingers, hands and forearms. It’s a great hand exerciser and hand strengthener.

The Maxwell Seat posture corrector tilts your spine and pelvis upward relieving pressure and strain away from your lower back and hips while alleviating the pressure on the base of your spine.The Maxwell Seat is engineered to promote a stress reducing neutral body position that’s a great posture corrector for women and men.

Wall Squats | SmartSole Exercise Insoles

Shin Splints, Insoles For Flat Feet, Insoles For Shin Splints, Hammer Toes, Bunions, Insoles For Plantar Fasciitis, Hammer Toe Treatment, Bunion TreatmentWall squats — also called wall sits — are the perfect exercise to strengthen your upper legs.

Here’s how you do it:

  • Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart.
  • Bending your knees, slide your back down the wall until your knees are at 90 degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Your thighs should remain parallel.
  • Hold for 30 to 60 seconds, and then stand up. Repeat for a total of three reps.
  • To make this move more challenging, alternate between lifting your left heel for a few seconds and then your right. This helps to target your calves.

SmartSole Exercise Insoles convert your everyday shoes and sneakers into toning shoes and relieve pressure on your joints & back. The built up arch support make these great insoles for flat feet and insoles for shin splints. The gel insert in the heel strike absorbs shock and provides plantar fasciitis relief.

FitBalls Hand Exerciser alleviates repetitive strain injury from texting and typing. The three color-coded fitness and therapy balls of increasing resistance will strengthen and restore flexibility to your fingers, hands and forearms. It’s a great hand exerciser and hand strengthener.

The Maxwell Seat posture corrector tilts your spine and pelvis upward relieving pressure and strain away from your lower back and hips while alleviating the pressure on the base of your spine.The Maxwell Seat is engineered to promote a stress reducing neutral body position that’s a great posture corrector for women and men.

 

The Side Lunge | SmartSole Exercise Insoles

Insoles Flat Feet | Insoles Shin SplintsYou’ll want to do this Lunge on the side.

The Side Lunge is perfect for working your hips and inner thighs.

Here’s how you do it:

Start with your feet together, and then step out to the right side, bending your right knee but keeping your left leg straight. Your weight should be primarily in your left leg, but don’t let your knee extend past your foot either to the front or to the right. Hold your arms one on each side of your leg. Push off your right leg and return to the start. Repeat the same thing on the left side. For an added challenge, hold a dumbbell in each hand.

If you want to get totally crazy — try Round-The-Clock Lunges: one forward lunge, one to the right, one backward, and one to the left as if your legs were the hands of a clock.

SmartSole Exercise Insoles convert your everyday shoes and sneakers into toning shoes and relieve pressure on your joints & back. The built up arch support make these great insoles for flat feet and insoles for shin splints. The gel insert in the heel strike absorbs shock and provides plantar fasciitis relief.

FitBalls Hand Exerciser alleviates repetitive strain injury from texting and typing. The three color-coded fitness and therapy balls of increasing resistance will strengthen and restore flexibility to your fingers, hands and forearms. It’s a great hand exerciser and hand strengthener.

The Maxwell Seat posture corrector tilts your spine and pelvis upward relieving pressure and strain away from your lower back and hips while alleviating the pressure on the base of your spine.The Maxwell Seat is engineered to promote a stress reducing neutral body position that’s a great posture corrector for women and men.

Forward Lunge | SmartSole Exercise Insole

Shin Splints, Insoles For Flat Feet, Insoles For Shin Splints, Hammer Toes, Bunions, Insoles For Plantar Fasciitis, Hammer Toe Treatment, Bunion TreatmentLunges are body-weight exercises, meaning they make use of the body’s own weight as resistance. If you tire of the same old thing and desire a bit more of a challenge, you can up the intensity of your lunges by adding weights, increasing the number of repetitions, widening your stance or using an inclined surface, such as a bench or chair.

Lunges target most, if not all, of the muscles in your lower body.They also enhance the development of your abdominal and lower back muscles to stabilize your core and provide balance. Changing the position of your lunge, for example alternating between front, side, back and deep lunges, can also change the muscles used and vary the effects. In addition to strengthening, lunges also improve flexibility in your hip flexors, which helps your body maintain alignment and reduces your risk of back pain and injury.

A lunge with a twist is a dynamic stretching exercise that engages your hips, legs, and core muscles.  Whether you are doing weighted lunges in the gym, or lunging for a ball in a game, your muscles involved have already been engaged during your warm-up.

As the name implies, this is a combination of two different moves: a forward lunge and a horizontal twist. The forward lunge helps stretch the hip flexors and activates the legs, glutes, and hips, while the twist stretches out the upper and middle back and activates core rotation. As you do the lunge, step forward, then drop your hips.  You shouldn’t try to lunge too far forward so your front knee extends far beyond your toes. After you have lunged, slowly twist toward the side you are lunging for a more intense hip flexor stretch.

SmartSole Exercise Insoles convert your everyday shoes and sneakers into toning shoes and relieve pressure on your joints & back. The built up arch support make these great insoles for flat feet and insoles for shin splints. The gel insert in the heel strike absorbs shock and provides plantar fasciitis relief.

FitBalls Hand Exerciser alleviates repetitive strain injury from texting and typing. The three color-coded fitness and therapy balls of increasing resistance will strengthen and restore flexibility to your fingers, hands and forearms. It’s a great hand exerciser and hand strengthener.

The Maxwell Seat posture corrector tilts your spine and pelvis upward relieving pressure and strain away from your lower back and hips while alleviating the pressure on the base of your spine.The Maxwell Seat is engineered to promote a stress reducing neutral body position that’s a great posture corrector for women and men.

Carrot Mango Smoothie | FitFlax

Flaxseed Recipe, Benefit Of Flax Seed. Benefit Of Chia Seeds, Chia Seed Recipes, Chia Seeds, Flax Seed, Flax seed recipes, Flaxseed, Flaxseeds, LignansCarrot Mango Smoothie with Roasted Golden Flax Seed and Chia Seeds

1 tablespoon FitFlax
1 medium mango, peeled and cubed
1/2 cup shredded carrots
1/2 teaspoon cinnamon
1/2 cup coconut water
1/4 cup water

Mix all of the ingredients above and blend until smooth.

Enjoy Roasted Golden Flax Seed and Chia Seeds with FitFlax. FitFlax. is a delicious source for omega-3, protein, fiber & antioxidants.

Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision.

Beta-carotene has also been shown to protect against macular degeneration and senile cataracts. A study found that people who eat the most beta-carotene had 40 percent lower risk of macular degeneration than those who consumed little.

The high level of beta-carotene acts as an antioxidant to cell damage done to the body through regular metabolism.  It help slows down the aging of cells.

Studies show that diets high in carotenoids are associated with a lower risk of heart disease.  Carrots have not only beta-carotene but also alpha-carotene and lutein.

The regular consumption of carrots also reduces cholesterol levels because the soluble fibers in carrots bind with bile acids.

Mangoes are seasonal fruits; fresh mango fruit season begins in the month of May. Mango is called the king of fruits not just for its taste and super flashy yellow colour, but also for the array of health benefits it offers. Mango has high level of vitamin C, pectin and fibres that help to lower serum cholesterol levels. Fresh mango is a rich source of potassium, which is an important component of cell and body fluids that helps to control heart rate and blood pressure. Also, the fibrous fruit boosts the digestive function of the body by burning
additional calories, helping in weight loss.

In the store, mangoes come in various sizes and colors.  “Alphanso” variety from India  and “sindhuri” varieties from Pakistan are known for their uniqueness. Totapuri mangoes feature parrot-beak shape tips, smooth shiny and come in attractive green-yellow or orange colors. Totapuri types are best eaten raw, or while just short of full-ripe stage. The pulp features a mix of sweet and tart taste with special mint or clove-like flavors depending on the cultivars. Several US cultivars such as Hayden, and hybrids are equally popular.

Choose the ones with intact skin without any bruises or cuts. Unripe mangoes can be kept at room temperature for few days, and to ripen, keep them in paper covers. Ripen ones should be stored in the refrigerator but never below 10° F (50°C). Bring back to normal temperature when the fruit is to be eaten to get the natural taste and flavor.

Wash mangoes in cold running water in order to remove dust and any surface pesticide residue. Mop dry outer skin using soft cloth.

Cut the fruit lengthwise into three pieces in such a way that the middle portion consists of husky seed. Then, slice through the skin to separate the skin from the pulp. Chop pulp into desired sections.

Alternatively, using a sharp knife, cut through the flesh on either side of the central seed. This way, you get two big haves of a mango fruit. Then, take one-half and score the flesh in a horizontal and vertical pattern taking care not to cut deep through skin. Invert the whole half to push out the cubes

 

Strength Training & Cardio Exercise | SmartSole

Shin Splints, Insoles For Flat Feet, Insoles For Shin Splints, Hammer Toes, Bunions, Insoles For Plantar Fasciitis, Hammer Toe Treatment, Bunion TreatmentWhen you start your workout with weights, by the time you get to the treadmill or bike cardio your anaerobic energy systems will already be tapped out, meaning your body will have to resort to burning fat to keep your aerobic system going strong.

This means more calories burned, not just in the gym, but after your cool-down as well.

During exercise, the body uses stored energy in our muscles called glycogen. If glycogen levels are low, it affects our energy levels for workouts. If you’ve ever gone on a low carb diet and experienced less energy during workouts, then you know what it feels like to have low glycogen levels. The same phenomenon happens if you do cardio before strength training – you use up your body’s preferred energy source for intense exercise. If you use up that energy, it won’t be available when you need to lift heavy weights, making a goal of building muscle, increasing strength, or maximizing calorie burn through weight lifting compromised.That means your body puts its fat stores to good use and you burn more calories both in the gym and during the rest of the day. Plus, the setup allows you to hit your strength training – which is responsible for bigger calorie burns- harder than you if you completed it post-run.

So the optimal order for your workout: strength training, high-intensity cardio and then any low-intensity, steady cardio.

While there are several benefits for lifting weights before cardio, at the end of the day, the best fat loss plan is the one you will stick to and that continues to produce results.

SmartSole Exercise Insoles convert your everyday shoes and sneakers into toning shoes and relieve pressure on your joints & back. The built up arch support make these great insoles for flat feet and insoles for shin splints. The gel insert in the heel strike absorbs shock and provides plantar fasciitis relief.

FitBalls Hand Exerciser alleviates repetitive strain injury from texting and typing. The three color-coded fitness and therapy balls of increasing resistance will strengthen and restore flexibility to your fingers, hands and forearms. It’s a great hand exerciser and hand strengthener.

The Maxwell Seat posture corrector tilts your spine and pelvis upward relieving pressure and strain away from your lower back and hips while alleviating the pressure on the base of your spine.The Maxwell Seat is engineered to promote a stress reducing neutral body position that’s a great posture corrector for women and men.

Dynamic Stretching | SmartSole Exercise Insoles

Shin Splints, Insoles For Flat Feet, Insoles For Shin Splints, Hammer Toes, Bunions, Insoles For Plantar Fasciitis, Hammer Toe Treatment, Bunion TreatmentDynamic Stretching is ideal as the core of a warm-up routine for several reasons:

  1. It activates muscles you will use during your workout. For example, a lunge with a twist is a dynamic stretching exercise that engages your hips, legs, and core muscles.
  2. Dynamic stretching improves range of motion. So if you feel like you can barely bend over to tie your shoes after a long day at work, a dynamic warm-up routine can help you feel more limber.
  3. Dynamic stretches improve body awareness.  Moving as you stretch challenges your balance and coordination; skills that could help your performance.
  4. Warming up in motion enhances muscular performance and power. Studies reveal dynamic stretching before a workout can help you lift more weight and increase overall athletic performance compared to no stretching or static stretching. If you are trying to get stronger, build more muscle, or simply perform better, a dynamic warm-up routine is likely your best bet.

Static stretching (think: bend and hold) before exercising does not make for a good calorie burn.

Performing static stretching before a workout can cause your muscles to lose some of their elastic properties. One 2013 study in the Journal of Strength and Conditioning Research found that static stretching before completing a squat reduced strength 8.36 percent and lower-body stability by a whopping 22.68 percent. And if you’re shaky and weak, you’re going to get a lot less of a burn from your exercise moves.

Dynamic stretching such as light jogging or performing butt kicks before a run, keeps your muscles strong when you head into a workout so you crank out more reps, maintain proper form, go for longer and generally go through more calories. Plus, you expend more calories performing dynamic stretches than you do static ones.

Try this Knee To Chest dynamic exercise:

This exercise mimics the top of a running stride as you bring your knee toward your chest before striking the foot toward the ground. You can alternate each leg while stationary or do it while walking forward. Focus on bringing the knee cap into the chest by hugging your shin while stepping onto your toes with your opposite foot, which will give you more leverage.

SmartSole Exercise Insoles convert your everyday shoes and sneakers into toning shoes and relieve pressure on your joints & back. The built up arch support make these great insoles for flat feet and insoles for shin splints. The gel insert in the heel strike absorbs shock and provides plantar fasciitis relief.

FitBalls Hand Exerciser alleviates repetitive strain injury from texting and typing. The three color-coded fitness and therapy balls of increasing resistance will strengthen and restore flexibility to your fingers, hands and forearms. It’s a great hand exerciser and hand strengthener.

The Maxwell Seat posture corrector tilts your spine and pelvis upward relieving pressure and strain away from your lower back and hips while alleviating the pressure on the base of your spine.The Maxwell Seat is engineered to promote a stress reducing neutral body position that’s a great posture corrector for women and men.

Glutes Exercises | SmartSole Exercise Insole

Shin Splints, Insoles For Flat Feet, Insoles For Shin Splints, Hammer Toes, Bunions, Insoles For Plantar Fasciitis, Hammer Toe Treatment, Bunion TreatmentYour largest muscles –  the ones that use the most energy — are in your legs.You burn a lot more calories churning out squats than biceps curls. And by working bigger muscles, you create more of those micro-tears your body has to spend calories to repair, By working your glutes, quads, and hamstrings, you actually have a better shot at burning the fat that’s currently hiding your biceps. Try squats, lunges, and deadlifts to hit the most muscle fibers, and mix them up with different variations when the moves start feeling easier. When you do work your arms, stand up whenever possible. As soon as you sit down, those big calorie-burning muscles go all but dormant.

The glute muscles stabilize your pelvis during running and walking. You need strong glutes to help with hip extension and forward propulsion. Proper alignment of the pelvis, torso and legs also depend on strong glutes. Strong glutes ensure you keep proper form during weight training, especially lower body exercises, so your knees are protected.

If your glutes are not strong, your entire lower body alignment may fall out of balance — causing problems such as Achilles tendinitis, shin splints, and runner’s knee. When the glutes are not strong enough to do their job of extending the hip and pushing the body forward, other muscles not as well designed for the job take over. The hamstrings, low back, quadriceps and calves may become disproportionately strong — increasing your risk of injury.

The gluteus maximus, the largest muscle in the body, can produce an enormous amount of power. Strengthen this muscle to sprint faster, become more agile, jump higher, cycle more powerfully and lift heavier weights during squats and deadlifts. A strong glute complex makes running distances less taxing on your system so you can amp up your miles and train to your highest capacity.

Strong glutes support the back. When your glutes aren’t activating as they should, your psoas muscle, a hip flexor that runs from the spine to the legs, takes over. An overstressed psoas causes back pain and compression in the lower lumbar vertebrae of the spine

Here’s how to do a basic body-weight squat.

Stand as tall as you can with your feet spread shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position.

Another variation for a squat exercise is called the Pistol Squat — Here’s how you do it:

Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the floor, and hold it there. Push your hips back and lower your body as far as you can. Pause, then push your body back to the starting position.

SmartSole Exercise Insoles convert your everyday shoes and sneakers into toning shoes and relieve pressure on your joints & back. The built up arch support make these great insoles for flat feet and insoles for shin splints. The gel insert in the heel strike absorbs shock and provides plantar fasciitis relief.

FitBalls Hand Exerciser alleviates repetitive strain injury from texting and typing. The three color-coded fitness and therapy balls of increasing resistance will strengthen and restore flexibility to your fingers, hands and forearms. It’s a great hand exerciser and hand strengthener.

The Maxwell Seat posture corrector tilts your spine and pelvis upward relieving pressure and strain away from your lower back and hips while alleviating the pressure on the base of your spine.The Maxwell Seat is engineered to promote a stress reducing neutral body position that’s a great posture corrector for women and men.