How can I lift more weight?

99, 100, 101: Lifting weights in the hangar bay by Official US Navy Page

99, 100, 101: Lifting weights in the hangar bay by Official US Navy Page

Lifting weight is no easy task. Everyone wants to be strong, whether you are a beginner, intermediate, or professional lifter. The number one goal of any lifter is to be healthy, lift appropriate weights, and to not over do it. Many people have tried too hard and pushed their bodies past a limit, resulting in consequences of injuries and torn muscles. With these several steps provided below, you will get the most out of your body without exhausting it, and keep  your heart and body healthy.

Just like with any exercise, your body needs to warm up. Your muscles are still fresh so they need to be warmed up with some small weight. With small weights, do some exercises you are going to do in the near future. Depending on what muscles you are working on, always take a smaller weight before going to the big ones. Remember the more repetitions you do with lighter weight, the faster it will be for you to become stronger. This will result in the ability to increase your weight gradually. Another important step before you start your workout is to not eat 30 minutes before, so your body won’t get cramps.

Weight training
Now that your body is ready and all warmed up, take a weight which you feel comfortable with, and make sure it isn’t too light for you but also not too heave. I usually check by seeing if I can do 10 curls and really feel it in my muscles. Always split up your exercises by days. For example on Monday: biceps, on Tuesday: legs and back, Wednesday: triceps and chest, Thursday: shoulder and forearms, Friday, Saturday and Sunday: rest. With these split days, your muscle groups get the proper rest in order to grow with time. When you lift, you want to constantly increase the weight by small increment such as 25, 30, 35lbs and then back to 25lbs. The reason you do this is because it’s like a latter effect for your muscles–you go up and stress your muscles a little, then you return to the lowest to give it that last push.

Proper finish
Now that you feel your muscles working, they will probably look big and feel big, meaning it’s time for you to cool down. Do a 10 minute stretch of all the muscles you feel are stiff. This will help you in the future to not feel too sore and have a quick muscle recovery. After you cool down, take a nice shower and enjoy a meal with a lot of protein. Add meat to as many meals as you can in order to help your muscles build mas,  resulting in strength to continue building.

What are some essential spices?

Every kitchen needs to have essential spices. If you would like food to taste good, mix various spices to make the meal taste delicious.

Seven essential spices

Paprika: This is a powder extracted from sweet red pepper pods. It has a rich red and smooth texture goes great with meat, seafood, and vegetables.

Bay Leaves: These dry leaves release the most appetizing smell and taste in any soup and stew.

Kosher Salt: A larger crystal of rich iodine salt makes it easier to control the amount to put on any meal. The taste is different than regular table salt.

Garlic Powder: The powerful smell and taste of garlic extracted powder makes your meal taste and smell delicious. Garlic powder is also very healthy and enhances flavors in mostly meats and vegetables.

Cumin Powder: If you are a fan of Indian, Middle Eastern, Cuban, or Mexican cuisines, this will work wonders for you. With cumin powder, these meals will taste unbelievably unique.

Red Pepper Flakes: The red pepper flakes consist of dried hot chilis of the ancho, bell, and cayenne varieties. This spice will go great with Italian, Chinese, and Caribbean food.

Cinnamon: This is a very unique spice because you can use it to enhance the flavor of both sweet and salty foods. Cinnamon can be sprinkled on oatmeal and coffee, as well as meats and soups.

Which cooking oil should I use?

Olive Oil

Olive Oil by (Smabs Sputzer)

Do you love food? Did you know that just a few drops of oil can make your dishes taste even better? It may seem like there is an overwhelming amount of oils to choose from, but the following four are a great place to start:

Avocado Oil as the name states, is pressed from Avocado and has a nice nutty taste. Avocado oil is usually used for salads, fish, chicken, and sweet potatoes.

Corn Oil is extracted from corn kernel and is a light tasting oil with a little hint of both sweet and salty flavors. It is perfect to season meats and vegetables and goes well with pepper and garlic flavors.

Olive Oil is the oldest known culinary oil and is still quite popular. It can be used to cook any foods, and is great for the preparation of salads, grilled vegetables, and hummus.

Sesame Oil is high in antioxidants. It is best used in sauces and dressings and tastes delicious when mixed in with some sesame seeds.

How do I train to run as a beginner?

RUN Hills Pullover in action! lululemon athletica

RUN Hills Pullover in action! lululemon athletica

Before you start on your path on becoming a successful long distance runner, you will need to follow some simple steps. First off, eat carbohydrates in proportion, but don’t make yourself very full; just enough to satisfy your body. Remember your body can be compared to a car: the more fuel you put into your body, the longer you will last. Secondly, make sure to stretch for at least 10 minutes prior to your run. Thirdly, bring at least one water bottle with you. Lastly, get motivated and prepare to clear your mind of everything but the road ahead of you.

During the Run
Once you have already started your run, you want to keep a light jogging pace since you are still a beginner. If you feel cramps or have a hard time breathing, stop and walk a normal pace in order to catch your breath and even your heart rate out. The second you feel thirsty slow down a little and take small sips of water–don’t simply jug the water bottle. The reason why long runs are difficult is because you are constantly going at a monotone rate and are focusing your attention on already finishing, rather than simply enjoying your run. What helps to keep you motivated and running is fast pace music, such as dance, techno ,electro, pop and rap. Start off running for 30 minutes and  then once you feel you can add time, add by small increments, and results will show quickly.

After your run
First pat yourself on the back for completing the run. Whether this is your first run or your tenth, you always have to give yourself credit that you got out of your house and went to exercise. Don’t stop and never give up. If you set a routine, it will be a ritual for your body. Make sure to eat a healthy full-sized meal after your run such as lean chicken and steamed vegetabls. Your body just burned a lot of calories so refueling your body is mandatory. Now for one of the most important parts of your run: stretch for 10 minutes like you did in the beginning of the run because this will allow your muscles to release all the muscles that are tense so you wont feel as sore in the future.

How to save money on groceries?


Grocery trolley. by Poly Cart

How much money do you spend on groceries a week? How would you like to get tips on a cheaper grocery shopping experience? Here are a couple tips in order to find exactly what you want for cheaper.

It’s easy to save money on groceries. For starters, start reading your supermarket’s weekly ad to see what items are on sale. Look for coupons online and in newspapers, and present them when you’re shopping. Some supermarkets offer “double coupon” deals, in which they double the coupon’s deal for maximum savings. Read the fine print to make sure that you’re getting the deal you intended to get.

Choosing the store for you
It’s important to choose the correct store for the amount of groceries you are about to purchase is important. If you are going to buy in bulk, Costco and Walmart would be your best bets. You get to choose more food for less money, meaning your food will last longer and you won’t have to shop as much. On the other hand, if you want to buy enough for a couple days or a week stores such as Albertson’s ,Smart and Final, Safeway and Trader Joe’s are great, and they also have sales and promotions.

Finding the best deal
Pay attention to the prices of the items you are buying at various stores. Find the most expensive grocery item that is always important to get, and compare prices among the stores. You are bound to save money on this item if you search among other grocery stores.

Hint: when supermarkets say “10 items for $10”, you do not need to buy 10 items unless explicitly stated. That would mean that an individual item is a dollar. However, some deals require you to buy a minimum number of items, so be sure to read closely!

Buy while on sale
Stores always have sales on produce, so even if you have enough of this one grocery item that’s on sale, buy it anyways. You will eventually finish your amount and won’t be able to find this same produce at this sale price. Don’t hesitate and buy the items you need when they go on a significant sale price.

What should I look for in a personal trainer?

Personal Training

Dawn’s GetFIT Class by Robert Roche

Some people who are very into fitness have personal trainers. Whether it is for sport training, or to prepare your body for summer or a special occasion, a personal trainer has to have specific qualities to make him tolerable. You will be spending a lot of time with your trainer, so make sure he is what you want. There are some traits to look out for.


Patience is a very important quality for your trainer to have. One of the main reasons for this is because you are trusting your body in his hands. If he pushes you too much and then criticizes you for not doing well, that is not good. A personal trainer is there to motivate you, and help you get stronger and healthier– not to harass you. With patience comes success, so as the trainer takes his time with you, the more comfortable and confident you feel.

Education and certification

Another important factor a personal trainer should have is education and a proper certification. Every personal trainer has to take specific classes in both a classroom and at a gym. If your personal trainer doesn’t have the proper certification, he wont know how to properly train you and might cause harm to your body unintentionally.

Communication and respect

A personal trainer tries to build a specific friendship with his/her customer. They shouldn’t simply treat you like a regular client in an office, but rather like a friend helping and motivating you. If there is no communication and it’s just strictly business, you will not feel comfortable and therefore, not trying to reach your full potential.

HIIT – High Intensity Interval Training

Dive Off

Dive Off by Sebastion Mary

Do you want to reach your full physical potential? In a fraction of the time? There’s a program called program called High Intensity Interval Training (HIIT), which will take half the time of your normal run, jog, or walk, and improve your health, fitness, and cardiovascular levels. With this program, you will be able to run farther, maintain your breathing and at a steadier heart rate.

What is HIIT?
HIIT trains your anaerobic and aerobic energy systems, and by doing this, you are making your body push itself to new limits, while protecting your health. How it works is that you start a regular run, but then you have to burst and sprint to your maximum speed without hurting yourself. Then you return to a light jog walk, make it a 1:2 interval training. For example, sprint for 1 minute and walk/rest for 2 minutes and repeat for as many times as you feel comfortable with.

Burn More Calories
Since HIIT is designed to be a very fast pace type of workout, your body burns more calories during the sprints, but unlike with a steady pace, your body will rebuild to handle the increased sprint loads and will keep burning calories after your workout.

Get Stronger
Any exercise is healthy, but HIIT has one leg up on other cardiovascular exercises. HIIT limits muscle loss, which usually happens with the limited fat loss of steady aerobic exercises. Because of the high intensity portion, your body will rebuild itself to handle additional load. HIIT adds muscle and strength. The all-out sprints give enough stress to trigger building up, but are short enough not to cause you to go into muscle loss.

More Results In Less Time
With steady aerobic exercise, your body quickly adapts. A person who had trouble running twice around the field can usually build up to the distance within a few weeks. Afterward, the person needs to keep increasing distance to keep up the challenge. With HIIT, your body will adapt, but because the sprints are at maximum effort and are anaerobic, you will not need to significantly increase workout time.