Why I DON’T Do Side Planks – Exercises that Destroy your Waistline

Side Planks destroy my waistline – especially if they’re pulsed (continued up and down) or weighted. I understand that no matter what size you are, a waist that’s smaller than you’re your chest and hips is a desirable look to achieve. Side planks can build bulk exactly where I like to slim.

What do I do instead?

Fitness Abs Kettlebell TwistsNo-weight Russian side twists!

I didn’t know they were called this when I started doing them, which was back with Denise Austin’s Super Stomachs / Rock Hard Tummies.

Whether standing upright or sitting/laying on the floor, the focus is about creating a twist between the upper and lower body. I don’t use weights because the more resistance, the more bulk – that’s a foundational fitness truth. Instead, I seek to create endurance fatigue. This means that it should be an easy activity that only becomes difficult because I’m doing it for an extended period of time, without a break.

Standing Russian Twist

The image to the right shows the motion of a standing Russian twist with a kettlebell. You can use lightweight if you desire, but I often do the exercise with nothing but my arms. I really like how this image shows the muscles being activated by this simple twisting motion.

Seated Russian Twist

This next image is a basic diagram of the twist performed while seated in a standard “sit-up” position.

Russian Twist

Seated Russian Twist Variations

This next image provides a great breakdown of options for the seated Russian Twist, including:

  • Modified Version with the feet on the ground is good if you have low back problems or just starting out.
  • Regular Version with the feet being held in the air – The lower body will also do a slight twist.
  • Advanced Version with feet off the ground, alternate legs between the
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The Effects of Intermittent Fasting on Bodybuilding

If you are going through intermittent fasting, you should know the potential of intermittent fasting on bodybuilding.

As a matter of fact, bodybuilders are required to build muscle mass. This will be done through rigorous exercising, balanced food, and healthy sleep patterns. If any one of these is neglected, it is not possible to witness the change in expected lines.

If you go through intermittent fasting, its impact will be more on bodybuilding. The muscle weight will increase, and there will not be any room for the pileup of fat in your body.

Advantages of Intermittent Fasting

There are many advantages to intermittent fasting. The metabolism will improve. The nutrients will be better absorbed by your body. There is a great craze for intermittent fasting.

The popularity of intermittent fasting is growing all the more because of its great potential in weight reduction.

If you go through complete fasting methods, you will not take any food. You will not supply enough nutrients to your body. The consumption of calories will be very high in bodybuilders. Hence, total fasting is not suggestible for bodybuilders.

On the other hand, there will be greater freedom when you go through intermittent fasting. You will choose various kinds of items as per your likes. There will be a targeted calorie intake, and you will not cross the limit. When you are within those limits, it is possible to get the impact on your body.

How to Make the Most through Intermittent Fasting?

It is possible to make the most through intermittent fasting. The fat-burning rate will be high when you go on an intermittent fast. There will not be excess fat in the body. A fresh pile of fat is arrested, and existing fat will be addressed.

The energy that is generated through the food …

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5 Ways Technology Can Improve Your Health

Technology has made some serious leaps within the past few years.

The growth seems to be exponential and shows no signs of stopping anytime soon.

We’re all familiar with the obvious everyday signs of technology.

Laptops, smartphones, and other trappings of modern life are evident.

The amazing thing is that technology is also working furiously to improve our health, such as with medical insert molding in surgical equipment.

That’s right; even with all the fuss about completely natural and disconnected living these days, we may not enjoy a healthy or long life without technological assistance.

Want to know just how this works?

Let’s explore how technology is making its mark in incredibly different ways.

1. Alleviating Inactivity

Think about it; a normal office job today would have you sitting most of the time in any case.

On your lunch break, you’d be sitting and eating.

You’d be taking the subway, bus, or carpool to work. Even after all this physical inaction, your couch time could take up the rest of the day.

With such a sedentary lifestyle, many people are fast moving towards ill-health and even death.

Surprisingly, while technology is responsible for most of your inactivity, it can also motivate you to get up and to run!

Think of all the Fitbits, activity-boosting apps, and other devices that manage your movement.

Plus, they’re easily manageable, only needing a USB charging every few days.

Fitness bands or hooking devices have become all the rage, especially in the millennial generation.

Besides, the young folks, middle-aged people, and even the elderly have become mesmerized by fulfilling a healthy step count each day.

With this heightened activity level, we stand to lose more weight in a healthy and natural manner.

In general, moving around and keeping our body fluid can stave off …

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5000 Apps Banned – The New Rules for Specific Health Apps

Apple have kicked another specific App out of the Appstore.

The top selling app Health & Fitness 101 got as high as number 1 in Australia and I think it was in the top 10 on Monday in the USA.

Today it is nowhere to be seen and a message on their website tells the story. Those guys would be pissed.

WooHealth App was banned 18 months ago – and reinstated about 1 week later after we removed a diet transformation of a woman; WooHealth has no inappropriate images – YES, WOOHEALTH IS IN THE STORE. Incidentally, they get a solid 5-star rating for their latest version. Furthermore, 95% of their users rate it five stars – that has got to say something! Of course, WooHealth is also available on Android.

As you may know, WooHealth is a company that concentrates on developing health supplements, weight loss, anti-aging products such as HGH or what is usually known as Growth Hormone, as well as bodybuilding and fitness supplements. This app also recommends the most effective HGH supplements that anyone can easily choose from their lists.

Recently I had noticed that the Apps getting approved by Apple, especially in the health and fitness category, were more and more risqué – and I was seriously starting to question why we had to make all the alterations to WooHealth 18 months back. I mean, really, Apple had their rules, and recently they got slack on enforcing them. The makers of Health & Fitness 101 should have been told when they submitted the App that it wasn’t appropriate.

They would have been doing about 10,000 sales a day minimum when they were pulled – and believe me after being there – that has got to hurt!

Let’s do a query on iTunes for the …

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Wacky Remedies that Work – One of Them is Chilli

These weird and wonderful health cures have the seal of approval from the experts.

Chilli Fights Indigestion

Well, there’s a reason why this site is named Chilli Fresh!

This might surprise anyone who gets indigestion after a spicy meal, but when researchers in Italy gave 30 indigestion sufferers chilli pepper pills before meals, they had a 60 percent reduction in symptoms in five weeks. It’s said an ingredient called capsaicin in chilli blocks the production of a neurotransmitter called Substance P that transmits pain signals from the nerves to the brain.

Drinking Baking Soda can Improve Your Tennis Game

It might not save your life, but it’s bonkers, so we wanted to investigate it and asked Professor Chen-Kang Chang from the National Taiwan College of Physical Education. He found that tennis players who added a pinch of baking soda to a drink before a game got less tired and their shots stayed accurate for longer.

“The build-up of lactic acid and hydrogen ions in the muscles is considered one reason for fatigue. Bicarbonate neutralizes hydrogen in the blood, meaning the body releases hydrogen from the muscles to balance things, thus reducing fatigue,” he says.

It’s salty, so try mixing it in grape or orange juice. And be careful because while bicarb is safe, it can upset your tummy. Try it at home before you hit the court — and if it bothers you, avoid doing it again.

Cold Showers Make You Happy

Joy probably isn’t the reaction you’d expect from standing in cool water for two to three minutes, but according to a trial at the Virginia Commonwealth University School of Medicine in the US, subjects with mild depression who took one or two cold showers daily found mood improved.

According to Dr Nikolai Shevchuk, who carried out the …

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Why You Should Eat An Apple A Day

Research continues to prove the “apple a day” mantra is more than an old wives’ tale. Lucas Green reveals why.

With more than 7000 varieties grown worldwide, apples are one of people’s favorite fruits. About 2.6 billion of them are grown here every year, and there are dozens of good reasons to eat them. They’re packed full of antioxidants, dietary fiber and, with a low GI, research has shown they offer protection against everything from heart disease and diabetes to asthma and cancer.

We’ve taken a bite out of several different types to prove that, no matter which variety is the apple of your eye, your health will thank you for it.


Originally from Japan, Fujis are large, with a honey-like flavor and pretty pink skin. Like all apples, Fujis are energy-dense — according to both American and Brazilian researchers, this means apples can help with weight loss. Not only does eating an apple before a meal results in chewing through 15 percent fewer kilojoules come mealtime, but they can also help reduce body weight over time.


The sweetness of this variety improves with storage, and like all apples, they may have a role to play in fighting asthma. While several studies have found a link between regular apple consumption and a lower risk of asthma, a study in The Netherlands has also found that apples are one of the few foods that, when eaten during pregnancy, help protect against the development of childhood asthma.

Granny Smith

The Granny Smith is more acidic than most apples, making it an excellent choice for cooking — although it does get sweeter as the fruit ripens. An Australian native, it was first discovered in 1868 by an NSW woman called “Granny” Maria Anne Smith, who spotted a tree growing on her …

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Hazards of Modern Life

Having eye problems is nothing new, and in some ways, we’re much better off than our parents and grandparents were. But there are some aspects of today’s technology and 21st-century living that require a new approach.


Everyone knows that long periods of computer work increase your risk of muscle and joint pain, but the effects on eye health from time spent peering at your computer are not so obvious. As well as using computers at work, 73 percent of our communities have a home computer. Eyestrain from using your computer can be uncomfortable enough to decrease the amount of time you are able to work in front of a monitor. Fortunately, computer use probably won’t cause any long-term eye problems.

Correct Distance

Focusing your eyes at the same distance puts a strain on your eye muscles and causes fatigue. Computers are here to stay, so, until future technological advances with eye-friendly monitors and laptops, you should take steps to minimize the risks to your eyes with good work habits.

Adjust your monitor: it should be 60cm directly in front of you so that the screen is about arm’s length from your eyes (increase the font size if necessary).

Lighting and Glare

Bright light, illuminated computer screens, and glare make it difficult to see your screen and cause eyestrain, blurred vision, difficulty focusing on objects in the distance, and headaches. Customize the brightness and contrast to suit you and keep dust off your screen as it lowers down on contrast and can cause reflection and glare problems.

Take Eye Breaks

Give your eyes a rest by forcing them to focus on something other than your screen. The University of Canberra Health and Safety site has simple eye exercises to relieve eyestrain from computer use.


Blinking triggers tears which lubricate …

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