Take your outdoor activities somewhere new this summer

Long vacations can be great, but if you lead an active lifestyle, a week’s worth of lounging at some exotic location may not be your idea of the perfect getaway. A better idea might be to plan a bunch of day trips or weekend getaways that let you explore the great outdoors closer to home.

No matter how long you’ve lived somewhere, there’s a pretty good chance you could get in your car, drive for an hour or two and end up somewhere you’ve never been before. It’s also likely that you’ll find plenty of outdoor activities to enjoy.

While it would be fun to just get in the car and go, if you want to go exploring, it would be good to decide on a general area first. That way you’ll know if you need to grab your hiking shoes or load up the kayaks…or maybe both.

Take a hike

You can almost always find a large park or two within a short drive, so pick one you’ve never been to before and plan a day hike. Be sure to check the weather for the area before you go, and pack plenty of food and water. You might even find a place to kayak or rent a canoe. This is a great way to get in a serious workout while taking in some new sites.

Eat, shop and ride

Another idea is to drive to a quaint town with lots of shops and restaurants. Many small towns have unique establishments that you won’t find anywhere else, so you could sample the local cuisine and maybe buy yourself a small souvenir. You could even take your bikes and ride around to see what the town has to offer. If you don’t have bikes, before you pick your destination, look for a place that has a rental place nearby. What could be better than fitness, food and shopping?

Run for fun
If running is your favorite fitness activity, look for a 5k or 10k run in a town you’ve never been to before. You can check out the sites before or after the run, or even get there a day ahead if you want to make a weekend out of it. While you’re at it, why not look for a run that’s benefitting a charity or cause you want to support. You’ll see some new sites, get a great workout, meet a bunch of new people and support an important cause all in one weekend!

You like to stay fit and you love being outdoors, so this summer, take a quick look at the map and head out to explore what’s practically in your backyard.

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Stand up for your health

You eat healthy and work out, but you may be sabotaging all of your good intentions. Recent research suggests that sitting can put you at risk for certain diseases and other health problems, and it can lead to an increase in mortality rates. Yes, sitting-what you might even be doing right now-has been shown to increase a person’s chances of dying.

It’s hard to conclude just how much sitting is too much, but the message is clear. To live longer, we need to sit less.

It seems to go against everything we’ve been striving for – high-end office chairs that allow people to work comfortably for extended periods of time, technology-enhanced lounge chairs for relaxing at home and various methods to get children to stay seated in the classroom.

But this somewhat new revelation isn’t likely to become a passing fad. In fact, the office equipment industry has added a completely new segment to help combat the ill effects of sitting. The office fitness category now offers products such as treadmill desks, standing desks, and sit-to-stand desks and tables.

Many companies already give employees

incentives to adopt healthier lifestyles, and now they will likely need to incorporate ways for employees to stay productive while spending less time sitting at their desks. But these types of changes do take time.

So what do you do when your daily commute and desk job not only have you sitting for hours on end but also leave you so exhausted that you can’t wait to get home to sit down and relax?

Well, according to research, you get back up again.

How to break your sitting habit

Of course, there are certain activities that require sitting, such as driving a car. However, unless sitting is absolutely essential, we need to find creative ways to remember to stand up and move around.

Sit for 1 and move for 2

The ability to stay focused is a highly praised attribute in both students and employees. But if it’s keeping you in your seat, it could be impacting your overall health.

One way to break your sitting habit is to get up and move for at least two minutes every hour. If you work in an office, set an alarm to remind yourself. A quick walk around the office or down the hall and back should do the trick.

In a classroom setting, younger students often change activities throughout the day, but teachers could take this a step further. Have the class engage in some form of physical movement, such as marching in place or doing a few jumping jacks, toe touches or arm circles, before settling in for the next activity.

Turn off the TV

If you’re a TV watcher, make a list of all your regular shows and add up the amount of hours you spend watching per week. If you’re shocked by the number, which many are, try replacing your TV time with some sort of physical activity for a week or two. You’ll likely notice a significant increase in your energy level. If cutting out TV seems like too much of a sacrifice, cut down on the time it keeps you sitting. For example, you could stand and fold laundry, iron your clothes or pack lunches for the next day.

While it isn’t very likely you can avoid sitting altogether, just be aware of how quickly your sitting time adds up. Whether you’re working on a project, catching up on social media or watching your favorite shows, make it a point to get up and get moving. Your life depends on it.

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What you eat may be as important as what you don’t

Today’s consumers are taking a closer look at how their food choices might be impacting their health. Nutritionists and food manufacturers have taken note of this trend, responding with an overload of information about which food ingredients consumers should avoid and a wealth of new products claiming to be free from certain ingredients.

While avoiding certain ingredients may have benefits and can be critical for anyone with food allergies, just eliminating specific ingredients or entire food groups may not be the entire solution. Whether your choice is based on a food allergy or sensitivity, an effort to lose weight or a plan to eat healthier, it may be just as important to consider what you’re eating in place of the foods you’ve eliminated.

What can I eat?

Consumers faced with an immediate to need to eliminate a particular ingredient or food group, such as someone diagnosed with a serious food allergy, often head to the nearest grocery store in a panicked state, wondering what they will be able to eat. They scour the aisles in search of “safe” food options and are often relieved to find products labeled as being free from certain known allergens.

Unfortunately, many of these products are processed, ready-made meals and snacks with little nutritional value. While there are plenty of good choices out there, food manufacturers have latched on to consumers’ fears of no longer being able to eat some of their favorite foods and are increasingly introducing lines of products, such as breads, cakes, cookies, pizza and pasta, that are free from certain ingredients consumers are most likely to avoid.

While it may be comforting to know that food manufacturers are becoming more aware of the increase in food allergies and sensitivities, many of these products are loaded with sugar and unhealthy fats. Consumers that choose to replace the majority of the foods they eat with these over-processed alternatives may unknowingly be doing more harm than good.

A better choice

Eating a balanced diet that is rich in fresh, unprocessed fruits and vegetables and healthy fats is important for good overall health.

Instead of heading to the processed food aisles and loading up on empty calorie foods, opt for more cooking at home with healthy ingredients. This is the easiest way to ensure the foods you eat do not contain any ingredients you need to avoid. It’s also the easiest and least expensive way to ensure you’re consuming natural, healthy ingredients that aren’t processed with chemicals and preservatives.

What to avoid

Many conventionally produced foods contain ingredients derived from genetically modified organisms (GMO) and can increase your exposure to toxins such as pesticides, added hormones and antibiotics, the full effects of which are uncertain. To reduce unnecessary exposure, avoid processed foods whenever possible and reduce consumption of sugar, trans fats, processed vegetable oils and any GMO foods.

What to eat

A healthy diet should include as much fresh produce as possible. But be sure to choose organically produced foods whenever you can. Foods grown using certified organic methods can have less toxins and higher antioxidant, vitamin and mineral levels.

Foods that contain monounsaturated fats and polyunsaturated fats, such as olive oil, tree nuts, flaxseed, salmon and peanut butter, are also an important part of a healthy diet, as they can protect your heart, improve cholesterol and support your overall mental wellbeing.

There are plenty of healthy and safe options available to those on a restricted diet. But anyone that has concerns over what fresh foods best suit their dietary restrictions should consult with their physician or a trusted nutrition expert.

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Prepare to Eat More Fruits and Vegetables

We hear it all the time. Everyone should eat more fruits and vegetables. In fact, the Center for Disease Control suggests that eating a sufficient amount of fruits and vegetables could lower the risk of certain diseases. So why is it that we often reach for a sugary snack or other high-calorie foods when we’re in a hurry and hunger strikes?

More often than not, it comes down to convenience. You try to eat healthy, but when you’re crunched for time it just seems easier to grab a granola bar (which are often high in fat and sugar) or rip open a bag of chips.

Busy shouldn’t mean unhealthy

It doesn’t help that today’s food manufacturers are well-aware of our busy lifestyles. They cash in on our need for eating on the go by selling bite-sized snack foods in individual-serving sized packages. While this sounds great, it makes us far more likely to keep a few packs of high-sodium cheese crackers or miniature sandwich cookies in our gym bags, instead of a banana or an apple.

While there are some companies that offer pre-cut fruits or veggies, they are often much more expensive than buying the whole fruit and may even contain preservatives to keep them fresher longer.

Fortunately, with a little preparation, eating more fruits and vegetables isn’t that difficult, and it can even be less costly than some of those pre-packaged snacks.

A better plan

The key is to plan ahead. Yes, you will need to spend a little time in the kitchen, but it is well worth the effort and will quickly become part of your regular routine.

Start by heading to the produce section of your favorite grocery store or a nearby farmers’ market. Take a look around to see what types of fruits and vegetables they offer, and be sure to look for any special sales they may be having. Buying featured sale items or produce that’s in season is a great way to keep your costs down and will also help you add variety to your diet, as the sale items are likely to change each week.

Another way to keep costs down is to only buy as much as you think you will eat within a few days to a week. Because fresh produce doesn’t contain any preservatives, it doesn’t have as long of a shelf life as most pre-packaged snacks.

Take stock to avoid waste

Once you get your items home, take a quick inventory of your purchase and make a plan for how/when you’ll be eating each item. If you just throw everything in the fridge, it’s almost a guarantee that you’ll be throwing it all in the garbage next week. But don’t worry, putting a plan together is simple.

For breakfast, fresh blueberries can be used for your morning cereal without much prep work at all. Just wash and store them in the fridge and grab a handful each morning.

For lunch, instead of having those single-serve bags of chips with your sandwich, cut green peppers into wedges or slice carrots into sticks and pack them in sandwich bags. They’ll stay fresh in the fridge for the work week, so you can just grab a bag or two when you pack your lunch.

For dinner or an evening snack, slice a pineapple into cubes and store it in a container in the fridge. They’ll go great with your favorite rice dish, or put some on a skewer if you’ll be firing up the grill. They also make a great evening snack when you feel like something sweet but want to keep it healthy.

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Don’t Get Hurt Trying to Improve your Health


Unfortunately, this happens more often than you might think. Someone decides they’re finally going to get in shape, take up a new sport or even kick their current activities up a notch. The next thing they know, they’re sidelined with an injury.

But that doesn’t mean you should stay away from exercise just because you haven’t been active recently. The health benefits from a daily workout routine far outweigh any risk of injury. In fact, many sport-related injuries can be avoided altogether, just by following a few simple steps.

Time to call your doctor

Most people don’t think about seeing their doctor until they’re sick or injured. But preventative medicine can be the best kind, and your doctor can make sure you don’t have any underlying illnesses or conditions that would restrict your activity in any way. This is an important step no matter what age you are, but it is especially important if you’re overweight or have been sedentary for some time.

Don’t stretch your warm up

Most people know that warming up before any kind of physical activity is a good way to prevent injury. But many mistakenly think that stretching is the way to go. Stretching may have some benefits on its own, but a dynamic warm up that prepares the muscles for your upcoming activity is more likely to prevent injuries. This would include moves such as standing straight-leg raises, jumping jacks, heel kicks and walking lunges.

Slow and steady always wins

Doing too much too soon is another common reason for sports-related injuries. Whether you’re wanting to prove that you’re in better shape than you seem or you’re looking for faster results, or you just get caught up in the excitement of being active again, nothing will sideline you faster than overusing muscles and ligaments that haven’t seen much action lately. Instead, start any new activity at a moderate intensity, don’t push yourself to the point of exhaustion and allow sufficient recovery time in between workouts.

Pain doesn’t always mean gain

Once you’ve settled into a bit of routine, you may feel like you’re ready to kick things up a notch. But you still need to proceed cautiously and learn to listen to your body. If you experience any type of new pain that doesn’t subside after a day or two of rest, you may need to dial back your activity. If it worsens or continues to linger, it’s probably best to see your doctor.

Get help before you give in

Some people get so overwhelmed trying to figure out where to begin or if they’re doing things the right way, they end up not even trying or giving up after only a few days. If worrying about a potential injury is keeping you from even starting a new activity, try working with a trainer. They can walk you through the basics to get you started and boost your confidence until you’ve established a routine.

Of course, no one wants to experience an injury. But many of the most common sports-related injuries can be avoided, so don’t let that keep you from starting an exercise program or trying a new sport. Just start out by checking in with your doctor and following a few common sense rules.

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Getting More Out of Your Workout

When Going to the Gym Just Isn’t Enough
Everyone knows that regular exercise is beneficial to your overall health. If you’re faithfully hitting the gym and logging a full 30 minutes on your favorite cardio machine, that’s great, but you could be getting a lot more out of your workout.

While any exercise is more beneficial than just sitting on your couch, mixing up your routine could have added benefits. If you’re like most people, there’s probably an exercise or two that you absolutely hate, but did you ever wonder if maybe you dislike them so much because they’re working a weaker area of your body?

To fix those weak spots, create a variable routine that targets each of your major muscle groups. You should also alternate between focusing on increasing flexibility, building muscle and improving cardio.

A dynamic stretch to increase your flex

No matter how much you work out, daily commutes and long hours of sitting at a desk can really hamper your flexibility. A dynamic stretch, such as the forearm-to-instep lunge, can increase flexibility in your hips, hamstrings and lower back.

Give it a shot: Starting with your left foot, step into a lunge and bend forward at the waist. Your left forearm should be on the ground with your elbow touching the inside of your left foot. Your right hand should also be on the ground. Next, keep your right hand on the ground and twist your torso while reaching upward with your left hand. Return your hand to the ground before straightening your left knee and resuming a standing position. Repeat using the right leg, and try to complete about 3 to 5 reps on each side.

Building muscle doesn’t always mean bulk

Some people skip strength training altogether because they don’t want large, bulging arms and legs. But the truth is, it takes significant effort and specific exercises to gain that type of muscle mass. However, incorporating a simple strength-training move, such as the opposite arm/leg lift, can help you retain bone strength and raise your metabolism.

Give it a shot: Start from a kneeling position and place both hands on the ground in front of you. Your arms should be straight and your back should be parallel to the ground. Raise one arm off of the ground, holding it straight out in front of you, while extending the opposite leg behind you. Stretch your arm and leg in opposite directions and hold this position for 5 seconds. Return to your original position and repeat the move, alternating sides for 10 sets.

Kick up your cardio with sprints

Whether you’re on the treadmill or logging a few mile outdoors, adding a few sprints to your regular run will improve your cardio and has many other benefits, such as burning fat and building muscle.

Give it a shot: After you’ve warmed up, try sprinting for 10 to 30 seconds and then slow it down for about 30 seconds. The point is to go a bit faster than you would normally be able to for a longer period, but there’s no need to overdo it. Try to complete at least 3 to 5 sets during the first few workouts, but add more sets or increase your speed as you feel able.

If you’re already making it to the gym on a regular basis, adding a few moves like these will help you get the most out of your workout. If you want to focus more on a specific area, check in with one of the trainers at your gym for some additional targeted moves. Whichever workout you choose, just mix it up and keep hitting the gym.

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Don’t Give in to Those Cravings

It happens to the best of us. No matter how healthy you eat or how much you exercise, every now and then you get hit with an insatiable craving for something you know you’ll regret eating. Whether it’s a cheesy pizza with all the toppings or triple fudge sundae, there are a few things that can help you fend off the temptation.

Walk it off

Of course, regular aerobic exercise can boost your metabolism, which is good for burning calories. But the next time you’re craving a less-than-nutritious treat, try taking a quick walk. Not only will it take your mind off of eating, you’ll feel invigorated afterwards. If you’re at work, try a fast loop around the parking lot-you’ll likely be more productive when you return to your desk.

Drink up

Staying hydrated is an important part of any weight loss program. But if you’re not get enough water, you can feel tired or sluggish. Making sure you have access to water throughout the day is a great way keep from reaching for a quick boost from an unhealthy snack. However, if you’re one of those people who just aren’t fond of water, try adding a few mint leaves or a slice of lemon to liven it up without adding calories.

Sleep matters

Just like when you’re dehydrated, if you’re not getting enough regular sleep you will likely feel tired and sluggish. If taking a nap during the day isn’t an option-which it isn’t for most-try working on getting to bed earlier and getting a full night’s sleep on a regular basis.

Keep healthy snacks on hand

So you’re well-hydrated and getting plenty of sleep-maybe you are just hungry. When hunger hits, if you’re not prepared with a healthy option on hand, you’re much more likely to head for the junk food. Keep cut fruits and vegetables ready to go, as these are high in fiber and will take longer to digest than sugary cookies or high-sodium pretzels.

De-stress

Being under a lot of stress can also make you vulnerable to cravings. While exercise is one of the best ways to de-stress, if time is limited, even a few stretches can help. In addition, just taking a break from whatever you’re doing can make a big difference. Try gazing out of a window for a minute or two, flipping through a magazine you’ve been meaning to read, or calling a friend to catch up.

Give in?

As strange as it sounds, sometimes just having a small taste of whatever you’re craving will make it go away. The important thing here is to have a healthy snack as well. That will take care of the hunger and keep you from over doing it. But if you don’t think you have enough willpower for this one, it might be best to stick with some of the other options.

Whichever method you choose, the important thing is to stay aware of what your body is telling you and eliminate any outside factors that could be causing your cravings. Even if you slip up now and then, at least you’ll have an action plan to get you back on track.

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The body you want is not going to happen overnight

There is no question that we all wish we could look like the models on the magazines, or the toned and ripped athletes that we see on TV and the movies. The problem is that a lot of people seem to want everything to happen fast and they expect to get huge rewards from very little efforts. This is something that we can see happening in all areas of life. Individuals looking to become wealthy by working a few months on a new idea, or people hoping to achieve the body that Brad Pit had in Troy, by going to a gym for a couple of months and eating energy bars every night.

The real world works quite different from what we see on TV and the movies. The only way to be able to reach your goals in life, is to work hard to obtain them. If achieving a perfect body was something easy to do, we would not be seeing so many overweight people out there. Let’s get through some important information that you need to consider before you start to work on changing your appearance.

Educate yourself on proper nutrition
You could hit the gym every single day for many hours and you would never be able to achieve the kind of body that you want if your diet is not good. Eating junk food with soft drinks is not going to provide your body with the required nutrition that you need in order to burn fat and build muscle.

Get plenty of sleep
We know that you are probably wondering when we are going to start to talk about the best muscle building and fat burning exercises, but proper dieting and getting enough rest are more important than the kind of exercise that you do. The ideal amount of time for sleep is at least 8 hours a day, but some people claim that they can get more than enough rest from 6 to 7 hours of sleep per day. Just make sure that you feel rested when you wake up and that should be good enough. The reason why this is so important is because muscles don’t grow when you hit the gym, they grow when you rest after your workouts.

Include cardio and weight training in your workouts
If you want to have a toned body, you need to be able to get plenty of cardio, but you also need to lift weights to promote muscle growth while you burn fat. We recommend that you look for a professional trainer that will give you the best kind of workout routine for your needs.

Know your genetic limitations
Anyone can achieve a fit and toned body, but you cannot expect to look exactly like any guy that has a toned and muscular body. There are certain parts of your body that are never going to get bigger than their genetic makeup allows. This is the case with your ankles and your wrists. Find out if you are an ectomorph, mesomorph or endomorph and this will give you a good idea of the kind of body you can achieve.

Conclusion
Being consistent and understanding that it takes years to build a good body is essential for success. The reason why so many men fail to transform their bodies, is because they quit after a couple of months. They expected to get huge results in just a few months, but they only see very small gains. What they fail to realize is that it takes years to build a great body and those little gains will eventually lead to the body they always wanted.

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Eliminate soft drinks and processed foods from your diet to improve your heath

It’s funny how we live in a society that condemns the use of certain illegal drugs, but people seem to glorify the consumption of junk food and soft drinks. Fast food chains are popular and they make billions each year. This is something that is causing obesity and a large number of serious illnesses that lead to death.

There is no question that we are living in a very hectic world now and it can be easier for anyone to purchase fast food than cook a meal. It just seems like we don’t even have the time to prepare a nice healthy dish anymore and this is the reason why the consumption of junk food has become so common.

You need to take the time to analyze your situation and consider how dangerous it can be for you to continue to neglect your dietary habits. Would you rather invest an extra half hour a day preparing a heathy meal, or end up suffering from a serious disease down the line?

A disease that will force you to start taking all kinds of expensive medicine just to survive. Do you really think that the sacrifice of cutting back on junk food is not worth your time? Think again, because your life might depend on it.

If you feel like it will be hard for you to eliminate junk food completely, you should at least come up with a nutritional plan that will allow you to cut back on the processed food significantly. If you have no time to prepare good meals, at least start to look for healthier options to eat in your area. Replace the pizza and hamburgers with some healthier choices, like turkey sandwiches and tuna salads. They might be a bit more expensive, but this is an investment worth making and there are plenty of restaurants that provide that kind of service.

People don’t even realize how much they damage their bodies with products that are very high on sugars. A 20 ounce bottle of soft drink can contain up to 69 grams of sugar and that is terrible for the body. You are always going to exceed the amount of sugar consumption you need, as long as you continue to drink these kind of beverages on a daily basis.

Also remember that all those products that claim to help you with your dieting, are actually going to be doing more harm than good. All the artificial sweeteners are just as damaging and they can lead to cardiovascular disease and diabetes. This is the reason why we strongly recommend that you avoid those products completely. They are worthless when it comes to helping you lose weight and they are not a healthy replacement in any way.

There is a collapse happening in the processed food industry. It’s not happening fast, but people are waking up to the truth about the terrible effects that this kind of food has on their health. Maybe twenty to thirty years from now, there will be a law that will consider junk food to be too hazardous for consumption and this is going to change the way in which we eat forever, but until then, it’s up to you to make that change and save your own life.

Some people might think that this is an exaggeration, but processed foods and junk food in general are killing you. It might take one or two decades, but if you consume a lot of processed foods, you will suffer serious health consequences at some point and they will closely related to your diet.

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Easy methods to estimate your servings

There is no question that being able to watch your diet is going to be extremely helpful for your overall health. When you learn to estimate the serving sizes you get with each meal, you will have more control of your diet and you will be able to maintain an ideal weight. We are now going to give you some easy methods to estimate your serving sizes and this is going to prove to be very useful for your life in general. Remember that you need to consult with a nutritionist before you make any changes to your diet.

Here are some ideal guides to help you portion control your food. The foods listed below are to be consumed in moderation. One great way the strategies below could work is if you are going out for dinner. Use this portion control guide and take the rest home for later.

Butter
This is one of the most common things that people include in their diets. We put butter in many of the foods that we enjoy eating. One tablespoon contains about 34 calories, with a total of 4 grams of fat. The size of this serving is about the size of the tip of your thumb. That would be a good estimation for the amount of butter to consume per meal.

Spaghetti
This is probably the most common and popular pasta in the world because it’s very easy to make. ½ cup of cooked spaghetti equals about 99 calories and 1 gram of fat. You should eat a serving that is about as big as your fist and this would be ideal. Remember to try and choose the whole grain spaghetti option to keep your blood sugar levels in check.

Chicken soup with noodles
When you eat chicken soup with noodles, you usually eat much more than you are supposed to, because you don’t really feel like you are getting full. The ideal portion is 1 cup to get 175 calories and about 6 grams of fat. This serving is about the size of a baseball.

Lasagna
This is another very common and nutritious pasta that is served in many tables all over the world. The ideal serving for Lasagna is about the size of two hockey pucks. This is the equivalent of 270 calories and 8 grams of fat. Just like spaghetti, try and opt for the whole grain version.

Beef
This is one of the top best meals to eat because it includes a lot of protein and it’s perfect for people who want to get lean muscles while losing fat. The ideal serving of steak is about the size of a deck of cards. This means you would be getting 3 oz. of beef and 219 calories with about 13 grams of fat.

Mashed potatoes
This is a great and healthy option to go with your meals. ½ cup of mashed potatoes equals 112 calories and 5 grams of fat. The best way to measure a good portion of mashed potatoes is to compare it with half a standard American Apple. Remember to always eat potatoes in moderation. And if you can, try out sweet potatoes. They taste great and are friendlier to the waste-line.

Cheese
Cheese is a very delicious food to have, but you need to come up with an ideal amount of cheese to eat. Four standard dice that are used for gambling are the best way to estimate the perfect serving of Swiss cheese for example. This equals 107 calories and 8 grams of fat.

Conclusion
There is nothing more important than being able to keep your meal sizes under control. This is going to help you keep an ideal weight and it also leads to a much healthier lifestyle. Being able to estimate the size of each one of your servings is going to be a very useful method that can have a very positive impact in your life.

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