BENEFITS OF APPLE CIDER VINEGAR

Food is more than fuel to power your next workout. It’s how you maintain the parts of your body that keep daily life working like a well oiled machine. There are some foods that have incredible healing abilities should your body stop functioning properly. One of these is Raw Apple Cider Vinegar. Make sure you are buying organic raw unfiltered. As the name suggests, apple cider vinegar is a specific type of vinegar made by distilling apples. From effectively treating ulcers to minimizing the symptoms of acid reflux disease, this liquid can pack a real punch in advocating for your health. Here are just a few reasons you should put Apple Cider Vinegar in your daily diet:

  1. Detox For Your Body - This vinegar acts as a liver and lymphatic tonic. We put our livers through a lot, (especially if you’re a drinker) and though the liver naturally detoxes your system it won’t work as effectively if it becomes damaged or hindered in any manner. That’s where the vinegar comes in to ensure the body is removing toxins properly by aiding the liver.

  2. Regulate Your Body’s pH - Being balanced is a big deal; both mentally and physically. Your pH is responsible for a lot of the balance that chemically works through your system. Apple cider vinegar contains acetic acid, which is acidic in nature but has a more alkaline effect on the rest of your body. Which is a fancy way of saying it helps keep your pH balanced. Thus brings down the likeliness of cancer and dramatically increases your energy.

  3. Can Support Weight Loss - Many studies have shown that Apple Cider Vinegar could potentially help with weight loss; as for the exact reason why, we don’t know. It could be because of a reduction in sugar cravings. And, when you cut out sugar you cut out some fat! Additionally, Apple Cider Vinegar improves detoxification. For weight-loss use 1-2 Tbsp plus 8 oz water and drink before meals 3 times a day.

Here are a few recipes to make adding Apple Cider Vinegar to your diet easy:

Secret Detox Drink Recipe’s from Dr. Axe: https://draxe.com/recipe/secret-detox-drink/

Feeling Bloated? Here’s a great recipe: http://betsylife.com/beat-bloat-apple-cider-vinegar/

BICEPS & TRICEPS WORKOUT

BICEPS & TRICEPS WORKOUT - SUPERSET

There's nothing better than a nice set of arms to show off in your tank top or cute sleeveless dress. You can get firm arms faster by supersetting biceps and triceps. Superset means you do two exercises for different muscle groups; for example, one for biceps and one for triceps. Do them back to back and then take a 30 second rest and repeat for 3-4 sets with 12-15 reps. 

Here is an example workout for you to follow: 4 exercises total

1. Incline barbell curls 12-15 reps.  Superset with Bench Dips 12-15 reps. Repeat 3 times

2. Concentration curls 12-15 reps. Superset with Single D-bell Kickbacks 12-15 reps each side. 

3. If you are more intermediate add another two exercises: Incline Supinated D-bell curls 12-15 reps. Superset with D-bell Overhead Triceps extensions 12-15 reps.

4. If you are move advanced add a fourth set: Standing biceps cable curls 10-12 reps. Superset with Cable triceps press down 10-12 reps. 

I hope you enjoy this workout! Let me know how you like it!

5 Ways To Reverse Your Biological Age

Studies show that if we break down the factors contributing to one’s longevity, a mere 25% is attributed to genetics or one’s biological makeup. The other 75% depends on the way we think and the choices we make. 

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Thus, the principle of Un-aging is based on the idea that—although our chronological age is a given since it refers to how many years we have lived on this earth, we can still control the rate at which we age or our biological age.


Un-aging addresses how to prevent, slow, or reverse the effects of aging. It not only includes nutrition, physical fitness, skin care, hormone replacements, and similar; it also includes anti-aging psychology, e.g., attitudes, beliefs, and coping skills for resiliently handling change, stress, and aging.


All of these factors contribute to the state of our internal body clock. 


Although most believe that a body clock is something intangible, on the contrary, it refers to something very tangible and specific because the measure or one’s body clock is related to the length of so-called telomeres.


Telomeres are the caps on the ends of our chromosomes or DNA strands. They are like the tips of shoelaces, Without these plastic tips on the ends of our shoelaces, the shoelaces quickly start unraveling. The same is true of our DNA. As we age our telomeres gradually get shorter and shorter. When our telomeres get too short our DNA is no longer protected. Thus, when cells divide, errors will be made causing cancer and other chronic medical conditions. Eventually, our telomeres get too short to maintain life.

Fortunately, there are things we can do now to lengthen our telomeres and reverse aging at the cellular level.  By making these changes now, we can reverse our biological age and dramatically slow the overall aging process.   

Here is a list of ways to reverse your biological age:


1.    Eat healthy.
Many studies have shown that a healthy diet can reverse or slow telomere aging. In particular, diets high in whole foods such as vegetables, fruits, fish, nuts, seeds, and legumes can protect our telomeres from shortening. Sugar, processed foods, and processed meats have the opposite effect to our telomeres. 


2.    Lead an active lifestyle.
Studies show that regular exercising slowed telomere aging by about 10 years. The message here is clear, exercise can reverse or slow the aging process.


3.    Maintain an ideal weight. 
Being conscious of of our weight is more than just cosmetic or a means for us to have a positive self-image. Being overweight is another cause of premature aging. Carrying excessive weight causes oxidative stress, or “rusting,” to our cells resulting in telomere shortening and premature aging.


4.    Get enough sleep.
Ideally, we should sleep at least 7 hours a day. Sleep is when our bodies go into repair mode.  We need this repair process functioning optimally if we want to reverse our biologic age and “grow younger.”


5.    Manage stress and strive to be happy.
While we cannot avoid stress, we can change how we perceive stress and we can block the effects of stress on our telomeres through mindfulness, meditation, etc. Maintain a positive attitude by connecting with friends and family. Social connection was shown to be an additional way to keep our telomeres long and prevent loneliness, which is a powerful predictor of heart disease.

The decisions we make every day determine whether or not we grow old. By taking the steps outlined above, we can immediately reverse our biological age by about 10 years.  

Minimizing the Effects of Aging

It’s true that when it comes to age, we can’t stop the numbers from adding up. But age is more than just a number. Age is how our bodies and minds respond to the passing of time. Fortunately through research, they have found ways to slow down the process of aging and optimize youthfulness.

The process of un-aging is simple if we follow the do’s and avoid the don’ts. If we are determined to lead a better life through maintaining a healthy lifestyle, we also have to maintain a positive outlook.

The Do’s of Un-aging:
 Do limit sweets.
 Do eat more vegetables.
 Do take time off or breaks.
 Do have sex.
 Do take the recommended daily dosage of Vitamin D3.

 

Limit Sweets
Let’s be truthful and say that we all know that excess sugar is harmful. Why exactly? Research shows that excess sugar counteracts essential proteins in our bodies. The buildup of abnormal proteins contributes to wrinkles and energy loss. Therefore, excess sugar can make us look and feel old, which is what most of us want to avoid.

Eat more vegetables
Vegetables are 95% water and contain phytonutrients and Vitamin C. The effects of which are unlike excess sugar, in fact quite the opposite, these help hydrate cells and reduce wrinkles. Phytonutrients guard against premature aging by preventing cell damage from stress and environmental toxins. Integrating more greens into your diet can do a lot of good as it can protect your bones, prevent
bloating, and reduce stress.

Take time off or breaks
Time off or taking breaks during the day are a means of reducing stress. High stress levels affects our health by making it difficult to lose body fat and makes us look and feel older. Make sure it's on your schedule to take a 20 minute nap, meditate or take a long bubble bath. If you don't plan it, it won't happen.

Have Sex
Studies suggest that those who orgasm at least twice a week live longer than anyone else. Sex gives you a Zen feeling that you otherwise cannot find throughout your day. Making love releases a variety of stress-relieving hormones similar to a workout.

Make sure to have the recommended amount of Vitamin D3. Studies show that women who have higher levels of Vitamin D have longer telomeres. These are protective caps at the end of your chromosomes, and are considered an excellent marker for aging. So the longer the telomeres, the younger the cells are.

By following the above suggestions, it is easy to determine the don’ts. The process of un-aging requires having balance in vital elements of your body. Namely,
 Your brain
 Hormone levels
 Body fat

Brain Exercises
Research shows that using your brain keeps your synapses firing. Synapses are tiny gaps across which a nerve cell can send an impulse to another nerve cell. When all synapses are firing, you become more focused and your mind feels electric. Challenge your mind by increasing brain activity. Challenge your mind by paying close attention to your reading list or learn new things.

Hormone levels
Hormones are chemical messengers that keep your body working properly. They regulate your metabolism, sexual reproduction, and immune function. Hormone levels decline as we age and manifest symptoms such as: feelings of sluggishness and fatigue, weight gain, mood swings, anxiety, depression, and decreased sex drive. Keep your hormone levels in check by getting regular checkups and your blood workup done by a bio-identical hormone doctor. Remember that the quality of our life does not have to decline as we age. Checking your hormones regularly will help you feel energetic and excited about life again.

Body Fat
The average woman is expected to have a body fat range of 17% and 24% to be considered healthy. A weighing scale does not determine one’s body fat, though there are effective means to do so. These are: Dexa scan. Bod Pod, Hydrostatic, Plethysmography, Calipers. It is important that we measure body fat because it is the most accurate means to determine how healthy you are. Those who are high
in body fat are at risk for high blood pressure, cancer, and other cardiovascular diseases.

The secret to un-aging is not a miracle drug or a machine that takes you back in time, where you can undo what the passing years have done to your body and mind.

The fourth secret is to minimize the effects of un-aging by following tips and lessons learned from years of research and work done by professionals in the field of health and fitness. The path to a youthful and healthy future is achievable. Always maintain a positive outlook and know that by following the guidelines set, you can look forward to a youthful and better you.