Cardio for a beast

Cardio is a key part to my workouts lately, I typically run a fast paced 2.5 mile run at about 90-80 percent of a sprint. This helps build endurance and will really help lean out the body. I rather do miles over sprints because sprints are harder on the joints and cause more issues with ligaments and muscles. I typically do a 2-4 mile bike ride as well during the day depending on how I feel. I do the bike ride as fast as I can ride, I don't do it to relax or cruise it's fast paced and only takes about 15 minutes to do, so time shouldn't be an issue when biking. The harder you ride the harder you work your leg muscles, it really helps loosen up your legs. I do my cardio before My workouts because it helps you battle fatigue. Doing this will really help with your endurance.

5 reasons why Elliptical's are better than running

1. Less wear and tear on your joints and cartilage in your knees and legs. Running on hard surfaces constantly impacts the knees and will cause shin splints over time.

2. Don't have to worry about dodging people while running outside, or people walking on a path.

3. The Elliptical is better for fat burning and will keep your muscles from depleting over time. Long distance cardio will decrease muscle size thus why when you see long distance runners they are much smaller from sprinters.

4. You can have the elliptical in the comfort of your own home where you can watch T.V. . You can't do that when your running outside.

5. The arm motion on the elliptical allows you to work your upper body as well as your lower body while maintaining perfect form. Where as when your running and tired your form gradually get's worse.



Read more about health and nutrition here:
Thought these were healthy foods? Think again! http://bit.ly/18I19lO

vitamins I use

B-Complex: 100 mg of B-1, B-2, B-3, B-5, B-6, PABA, Choline, Inositol, 100 mcg of B-12 & Biotin, 400 mcg of Folic Acid; C-Complex: Vitamin C - 1000 mg, Lemon Bioflavonoids - 100 mg; rutin 50 mg, Hesperidan Complex 50 mg, Acerola 10 mg, Quercitin 50 mg, Vitamin E - 400 I.U. from d-Alpha Tocopherol, Lecithin - 1200 mg; Vitamin A - 10,000 I.U. and Vitamin D - 600 I.U. from Fish Liver Oil. MINERALS: Calcium Citrate 500 mg, Magnesium Citrate 250 mg, Iron 4 mg (amino acid chelate), Zinc 25 mg (amino acid chelate), Manganese 5 mg (amino acid chelate), Copper 150 mcg (amino acid chelate), Iodine 100 mcg (from Kelp), Potassium 48 mg, Boron (citrate) 1.5 mg, Chromium Picolinate 100 mcg, Molybdenum 50 mcg, Selenium 100 mcg. Vitamins to enhance your body and mind.

5 tips to survive the summer heat

1. Drink plenty of water! Your sweating so you need to replenish what you've lost by taking more water in. 2. Eat plenty of fruits! Fruits are high in vitamins and sugar, so you will stay energized for your summer activities. 3. wear some sun screen, or some skin protective lotion. This will help keep your skin protected from harmful UV-rays. 4. Eat protein! Just because your out and about doesn't mean you can't make a nice protein shake for that run or walk. Often when we are busy in the sun we forget that our body needs it's nutrition. 5. Have aloe handy. Aloe is high in nutrients and will help the skin heal if you do happen to get sun burn.

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Motivation

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