16 Reasons to Enjoy Lemon Water Each Morning

16 Reasons to Enjoy Lemon Water Each Morning

lemon waterMost of the time, staying healthy can be tall order. It will demand a lot from you and might seem difficult to follow through. The good news is that, there is this one health routine that is very easy to do but will give you so much in terms of overall wellness. Ayurvedic philosophy states that it is important to adapt a routine that will build your body’s resistance against diseases rather than tear it down and make you sick in the long run.

Drinking water in the morning before you do anything else is deemed healthful, but adding lemon to the water will pump it up to the next level. Those who have been into this habit have felt the huge difference. For one, the refreshing taste would jolt you up and awaken all your senses. It also helps kick start the body’s detox process and digestion. As you know, lemons are a great source of Vitamin C plus calcium, potassium, iron, fiber, antioxidants, magnesium and enzymes. Here are 16 reasons to get into the Lemon Water Habit each morning:

1. Good for digestion

The stomach’s juices has a similar set-up with lemon juice so that the latter aids with digestion. Lemon juice loosens and then flushes out the toxins in the digestive tract. As a consequence, it relieves you of indigestion, bloating, and heartburn. It also helps facilitate regular bowel movement especially in the mornings. Finally, it is very useful in hydrating the colon, stimulating bile production and infusing water into the stool.

2. Immune System Booster

Because lemon juice contains lots of Vitamin C, you will find that you will be less prone to flu or colds as your immune system is made stronger to fight against diseases. Aside from Vitamin C, iron can also boost the immune system and as you drink more lemon juice, you are actually improving your body’s ability to absorb more iron through the foods you eat.

3. Hydration therapy

Eight to ten glasses a day is required for the body to stay hydrated. This is especially called for during summer when the temperature can be really hot. While plain water is ideal, most people could not keep up with the requirements because they tend to get bored with it and go for unhealthy drinks instead to quench their thirst. On the other hand, lemon water offers you that healthy and yummy alternative that gives plain water a twist of tangy flavor without compromising your health in the long run.

4. Energy Supercharger

When you have lemon water in the morning, you are sure to feel supercharged and energized throughout the day. Your mood will likewise improve and you will be motivated by the positive vibe.

5. Skin Beautifierlemon

As people age, they are confronted with a lot of wear and tear inside and outside of the body. Fortunately for you, lemon water will provide you with a rich source of antioxidants that prevent free radicals from causing damage on your skin. Without this kind of protection, the same free radicals will attack your skin and cause premature aging. Meanwhile, the Vitamin C in lemon water will also help in maintaining your skin’s elastic properties to delay wrinkle formation and minimize blemishes.

6. Inflammation Reducer

When there is inflammation, it is sure that there is also uric acid built-up. Conversely, removing uric acid from joints would mean reduced inflammation for you. Drinking lemon water increases that ability to get rid of the uric acid that causes the inflammation.

7. Helps with Weightloss

Lemons do not have a direct effect on weight loss but it can definitely speed it up and give you long term effects. When you have lemon water in the morning, you will find that you will experience less hunger pangs as it makes you feel full after drinking it. Because of this, you will not be tempted to eat snacks between meals. Importantly, it also boosts your metabolism.

8. Your Body’s Alkalizer

You know of lemons as sour and you might think that it could be acidic because of this. The opposite is true however. Lemons are actually one of the best food sources that can alkalize your body. It is important to alkalize the body because excessive acids could cause obesity, inflammation, and major diseases such as diabetes, Alzheimer’s and cancer.

9. Cleansing Agent

Drinking lemon water implies cleansing your whole body. It flushes out the toxins that build up and cause havoc at the cellular, tissue, and organ levels. Further, lemons stimulate the liver to produce the enzymes that will help it work efficiently. It is diuretic so it also rids the urinary tract of toxins. Bacterial growth is discouraged as the pH levels are changed. If you often suffer from urinary tract infection or UTI, then lemon water can provide you relief. Finally, lemons also help in cleansing the colon.

10. Antiviral and antibacterial properties

Lemons are well-known for their antiviral and antibacterial properties. You can depend on them to provide you relief from sore throat. Just like apples, if you drink lemon water everyday, it is certain to keep you away from the doctor.

11. Mucus And Phlegm Minimizer

People who are into a lot of dairy, say those who are fond of drinking cow’s milk, become more prone to mucus production. To avoid this, you can choose to go dairy-free altogether. However, if you are not ready to give it up, you can count on lemons to help lessen the mucus and phlegm formation.

12. Breath Freshener

Lemons, as they are, are strong with their citric acid. So although they contribute to your general oral health, they cannot be taken undiluted. Thus, it is not advisable to simply brush your teeth directly with lemons as this can erode your teeth’s enamel. This is where lemon water comes to the rescue because a glass fights bacteria in the mouth and freshens your breath.

13. Brain Power Booster

Lemon water is great for your brain too! It contains high levels of magnesium and potassium and it promotes nerve and brain health. As such, it can help you combat stress and fight off depression. You will become more focused on the job and it will feed you with mental clarity. It is ideal for students and those who have highly-stressful or demanding careers.

14. Anti-cancer

The antioxidants in lemons do not only protect you against skin aging. More importantly, it helps in reducing the risks of developing different types of cancer. Because cancer cells thrive in an acidic environment, lemon water helps by neutralizing acids. Needless to say, alkalizing your body would mean stopping cancer cells from growing or allowing it to develop in the first place.

15. Caffeine alternative

If you are one of those who have developed an aversion to caffeine due to its high acid content, lemon water can help you wean off your coffee addiction. Instead of coffee, try lemon in lukewarm water in the morning and it will boost you up in the same way without giving you stomach cramps or headaches.

16. Body Salts Replenisher
Working out makes you feel refreshed and perked up afterwards. However, with all the effort you have exerted, workouts can cause an imbalance in the salt levels of your body. Replenish those body salts and restore the balance by drinking lemon water after your workouts.

Lemon water practically benefits your whole body inside and out – from your skin, to your mouth, to your digestive system, and your brain. There is no reason for you not to drink it daily. Besides, all you need is half a lemon squeezed in lukewarm water each morning and you will be good to go. Kick start a new healthy habit today!

12 Healthy Foods to Help Get Rid of Love Handles

12 Healthy Foods to Help Get Rid of Love Handles

get rid love handlesDieting is not starving. When the intention to go on a diet is to shape up, then starving yourself is not the smart path to take. In fact, it will only cause more trouble as the hunger pangs will haunt you and force you to eat more. This is especially true in getting rid of your love handles. You know that you have to eat so you can nourish the body but it is the kind of foods you eat that will make the difference.

Your goal then is to consume food that will fill you up, nourish you and curb grievous cravings. These are sources that have been derived from major food groups and supply you with enough energy through the day. They are rich in protein, healthy fats, and fiber. This way, you only provide the body of what’s essentially required and avoid adding unnecessary calories. They have to taste good too so you will have the motivation to see it through. Here are top 12 foods that will help you get rid of those undesirable love handles.

1. Chia Seeds

Chia seeds are like magic seeds. They absorb water and then grow 12 times bigger, making you feel full for hours. They are hydrophilic foods that’s why they can provide your body with this special property. Aside from this, chia seeds are your abundant source of healthy fats, iron, and fiber. Its quite versatile too that you can add it to practically anything whether its your hearty meal recipes or power beverages.

2. Heart-healthy Hemp Seeds

Hemp seeds has launched a fight against heart disease and this was backed up in a study published in the Nutrition & Metabolism journal. It protects your heart by bringing down blood pressure and cholesterol levels. It is one of the leading plant-based sources for the 9 essential amino acids.

3. Quinoa for Weight Loss

Quinoa is also a seed and when its cooked, it works like a grain. Just a cup contains a good 8 grams of protein and about 2.5 grams of soluble fiber. Through a study done by the American Society for Nutritional Sciences, it was discovered that quinoa seeds are great for weight loss as they make you feel fuller and less hungry for hours. Consumption of quinoa likewise helps in reducing your blood sugar levels.

4. Rich Lentils

Lentils are just tiny legumes but they are a rich source of the elements that will help you get rid of your love handles and supply you with other essentials. They are low in carbohydrates but high in fiber so they really facilitate speedy weight loss. Specifically, a cup of lentils provide you 24 grams of the good carbs, 16 grams of fiber, and 18 grams of protein. In addition, they are so rich in iron, folate, and magnesium that they can be a substantial addition to your regular diet.

5. Low Glycemic Chickpeas

Chickpeas are the kind you can count to keep your energy up all day. They are quite slow to digest and this means that you won’t get hungry and crave for food too often. Aside from these, they will complement your weight management goals because they are of low glycemic index. Slowly but surely, a serving of chickpeas a day will help you say good bye to your love handles.

6. Fully Satiating Brown Rice

Brown rice is so filling that it is every vegan’s best friend. It is known to be healthier compared to the regular white rice so it is a good option for those who are used to rice as their staple. But staple or not, brown rice is a good food to consume if your goal is to shed off your love handles. A cup will give you 3.5 grams of fiber and 5 grams of protein. It will likewise lower down your blood glucose and insulin levels. They are easy on the pocket so you can have delicious brown rice in your meals often.

7. High Protein Almonds

Almonds are not only yummy nuts but are most popular for their wholesome fats. What most people are not aware of is that these nuts are also high in protein. And so if you enjoy a cup of almonds, your body will equally benefit from a heavy 30 grams of protein. Not only that, it is an abundant source of vitamin E, omega 3 fatty acids, riboflavin, fiber, calcium and niacin.

8. Pumpkin Seeds for Snacks

Cutting in-between meals can be a challenge when you are trying to lose weight especially when you are used to having snacks. Pumpkin seeds offer a relieving solution as they are great to have for a filling snack and will support your goals in trimming down your love handles. Not only that, a cup of these seeds are fiber-rich and can give you 12 grams of protein. Among other foods, pumpkin seeds also impart to you the broadest array of Vitamin E.

9. Energizing Black Beans

In general, beans have high complex carbohydrates and fiber content. As a result, they make you feel energized and satiated the whole day. In particular, consumption of black beans help improve one’s resistance to insulin. The same was supported in a 2011 study that concluded that black beans allows for a good protection against obesity.

10. Light-hearted Kale

One cup of raw and chopped kale is a good source of fiber, vitamins, and minerals. It contains 1.5 grams of protein as well. Kale is a non-starchy type of vegetable so they can add some volume to your usual meal without making it too heavy on the stomach.

11. Eggs Galore

Eggs are the easiest to prepare and have a host of health benefits to help you combat belly fat. For one, they are an abundant source of protein, healthy fats, vitamins, and minerals. Next, they are so substantial that you will tend to feel full longer than usual. Thirdly, your metabolism speeds up when you have eggs as part of your meals. Finally, eggs minimize your sweet cravings and keep you off sweet-smelling desserts.

12. All Powerful Spinach

Should you decide to give up snacks altogether, spinach is proclaimed to be the perfect choice. It is going to wean you off your cravings so you won’t gain extra weight from in-between meals. According to Professor Charlotte Erlanson-Albertsson of Sweden’s Lund University, spinach has a key compound known as thylakoid that prevents hunger pangs and ultimately, helps you avoid adding more pounds to your belly.

Looking for an amazing supplement that contains Chia, Quinoa, Spinach, Kale and over 70 healthy ingredients? Check out Shakeology.







12 Reasons to Date A Woman Who is into Fitness

12 Reasons to Date A Woman Who is into Fitness

fitness girlHave you ever dated a woman who works out on a regular basis?

These ladies like to sweat it out and in the process, they do not only beautify their bodies but improve their mental agility as well. They are sexy inside out so you will look forward to having sensible conversations with them. They are most appealing because they realize the importance of staying healthy and living life full of energy.

So yes, they are a great catch – they are the kind of girlfriend material you’ll be more than happy to introduce to your family or friends. You will realize that you will not only have a fit and active lady, but will also enjoy a healthy and satisfying relationship with her. Here are 12 reasons to finally date that woman you have been checking out at the gym:

1. She is almost always at her best

The thing about exercise is that it triggers a lot of positive things in the body. For a woman who frequents the gym, this means that a rush of endorphin’s is in constant supply. A boost of these happy hormones implies lower stress levels for this lady. The Department of Exercise researchers at the University of Georgia confirmed that working out is three times better at minimizing anxiety compared to resting. Consequently, you can expect her to be cool, unfazed, and collected.

So when you date this girl, she will be in a good mood most of the time. She will also rub off on so you will experience the same type of moods. Her energy will be off the charts and if you rub her the wrong way watch out for her right cross. (just kidding) 🙂

2. She values time and prefers to make productive use of it

Time is important for this sexy babe because she learned the discipline from her tightly scheduled workouts. Just a minute means a lot since she can already do a number of reps in this short time. She is typically well-organized with her schedule as she has to make sure that she can squeeze in her gym time.

Going out with a woman who frequents the gym involves her arriving at your date on the dot. She can have short-term and long-term plans that will be beneficial for the relationship. Yes, you can rely on her to have great time management and planning skills.

3. She is determined and ready to go the extra mile

Just when you think she is about to give up, this toughie for a woman would never back down on a challenge. In fact, she feels more motivated when the going gets tough. She simply refuses to let anything get in the way of accomplishing her tasks and goals including becoming optimally fit. Her consistent exercise schedule tells of her sense of commitment. No matter what, she will see it through and this includes your relationship. She will always be there for you come rain or shine. Slacking off is not in her vocabulary.

4. She is independent and strong on her own

When you have to be somewhere equally important, she will understand if you can’t be there to help her out. Of course physically she will never be as strong as you are,(maybe) but she also knows how tough she can be on her own. It will certainly give you peace of mind knowing that your woman can be independent.

5. She is sharp and smart

Remember that your workout bombshell shapes up her body and sharpens her brains with every bit of sweat. Spark’s Revolutionary New Science of Exercise and the Brain found that after a gym session, a health buff’s intellectual abilities revs up and is able to assimilate new vocabulary words much quicker by 20%. Make that a regular 3-month workout routine and you have a learning and memory boost.

At the University of California, Los Angeles, studies were made through the Brain Injury Research Center. One research work presented that intensive exercise routines resulted in a significant increase in the levels of a brain-derived protein that is responsible for higher thinking, decision making, and learning.

You are totally gonna learn some new words from her at Scrabble and proudly play side by side with her on trivia night.

6. She digs real food like you do

Her diet is composed of highly nutritious food that is in tune with her fitness goals and you are sure to enjoy eating with her. She won’t be starving herself when you guys are out on a date and might even know how to prepare great-tasting meals for the both of you.

7. She is into a whole lot of self-improvement

The primary reason for her working out is mostly self-improvement and it doesn’t stop there. Because she has a lot of great things going for herself, she can’t help but share the good vibes and inspire others as well. It’s gonna be contagious and you will love it too.

8. She is as well-coordinated as a profitness girl 2
Physical coordination is one of this girl’s best assets. If she is pumping Beachbody workouts, (like Hammer and Chisel) then agility becomes her second nature. While you sometimes fall speechless to her charms, she will stand grounded and tall.

9. She is a ball of energy

You might wanna go and workout too in order to keep up with this girl. Her energy levels are so high, she won’t get easily tired. She looks and feels younger – ready to take on the world. The regular workouts fuel her 24 hours a day and add more years to her youth.

10. She will trade your night with the boys for her beauty sleep

She isn’t the clingy type and she would gladly goad you to have fun with your boys for a night out, poker night, tequila night, or whatever it is you do with your crew. She won’t mind because she has to have her deep slumber for the next day’s workout. So don’t bother her during her workout times.

11. She’s a stunner from all angles

The one thing you are sure to love about dating a girl who works out is her imperfectly perfect looks. You can look at her from behind, right in front, or on the side and she will still look gorgeous. Who would not want that in a woman?

12. She’s bound to make the relationship strong

Since she will be spending most of her time exercising, you can’t help but join in the fun. As you sweat together and reach your fitness goals, the bond between the two of you is strengthened.

A fit babe is everything you need and want. Go date one!

7 Tips to Get More Sleep

7 Tips to Get More Sleep

get more sleepSleep is one of the most essential needs of the body but is also the most taken for granted. A lot of people think that they can get away without sleeping enough hours and then notice how it adversely affects their performance in real life. In the long run, they suffer mentally, physically, and yes, even sexually as the body deteriorates and make them feel weak. There is an effort to sleep more hours but because the body has been used to just 3 to 5 hours of sleep, it is a challenge to get back to the required 8 to 10 hours.

The positive effects of sufficient sleep are backed up by research. In a study conducted at Stanford University, the athletes who had 10 hours of sleep at night exhibited a significant increase in their performance. Meanwhile, at the University of California, Berkeley, a research indicates that healthy sleeping habits give more opportunities for the brain to recharge and make room for new information.

So what to do to get back to your healthful sleeping pattern? Here are 7 practical tips:

1. Give age old tricks a chance

There is no harm in trying out a few sleeping tips that have been there for ages and have been effective for many. Who knows, it might work very well for you. For instance, you can try sleeping by 10:00 PM and see if that will prompt your body back to its regular sleep patterns. Also, if you drink coffee,  try to have your last cup at least 6 hours before bedtime so the caffeine will be out of your system by the time you need to catch some Z’s.

2. Check out safe and natural sleeping aids

There are a number of products in the market that you can explore to help regularize your sleep patterns. Melatonin is one and supplementing with this hormone can be helpful if you happen to have low levels of the same in your brain. What might also work for you is Valerian root. It stinks a bit but could work like a charm and put you to sleep soundly. The important thing to remember as you give these a try, however many there are, is that you have to make sure that they are safe to use and do not have any undesirable side effects. You are bound to find that one supplement that will be the answer to your sleepless nights.

3. Personalize and customize others’ sleep advice

You are not alone in your sleepless struggles and there are many out there who have done their research too and finally found their slumber heaven. It is advisable to give them a shot but the strategy is to make their recommendations work for your side of reality. Individual differences can make others’ tips sound weird but you don’t have to throw them out altogether.
For example, if the suggestion is to make your bedroom clutter-free so it becomes a calming place, you do not have to follow this to the letter. Some creative people live and sleep more soundly a midst all the clutter that cleaning it up might just not work. What is it that would make you feel calm and sleepy though? Is it playing soothing music? Painting your room light blue? Putting the lights off while turning on your bedside lamp? Or utter darkness? The trick is to get the essence of all the valuable suggestions they have and see how you can make it possible for you. Try different variations, it could be fun.

4. Turn off all electronic gadgets

The love for technology can be addicting. You can spend hours just enjoying role playing games or simply watching funny videos on your Facebook news feed. And yes, it can definitely keep you awake all night and disturb your sleeping patterns. Or, you will end up sleeping late and wake up groggy with no energy to do anything.

Ideally, it would be great to make your bedroom a gadget-free zone so there are no distractions around you. They say that the glowing screen and magnetic waves from these electronic gadgets put your circadian rhythm out of balance. Make it a point then to turn them off or keep them out of your reach. Shutting them off would mean clearing your mind and finally finding peace as you fall into deep slumber.

5. Tone them down

Are you the type who would be willing to give it all up just to lull yourself to sleep? If you are, how strong will you be in your conviction and how many nights are you gonna last? Let’s face it, an average American would not survive without his or her mobile devices. During the day, it is used for communicating with the world or for entertainment. At night, it can become a white noise machine or a planner to jot down important tasks to be done for the next day. Most even use it as an alarm clock, so it can be very difficult to give it up altogether just like that!

A good alternative then would be to tone it down on the electronic gadgets. Say, bit by bit, you can lessen using both your iPhone and iPad before going to sleep. When you receive a call or a text and the notifications would sound, you will automatically grab your phone whether you are already sleepy or not. If you have a bedside table, then your tendency would be to check if there is a text or not when you happen to wake up hours before your alarm clock rings. However, putting your phone in a place where you would need to stand up from bed just to get them could imply that you would be too tired or lazy to get it and just go back to sleep then.

Either way, the point is to minimize use so you will be prompted to doze off early. This you can apply for other things that take too much of your time before going to bed. Check what you have in your room or the activities you have that keep your mind busy instead of helping you drift off to dreamland.

6. Choose a relaxing exercise or activity

Some people exercise early morning, within the day, after work, or at night. To make you flake out easy, what’s recommended is to do your workouts at night. The idea is to have the physical activity and subsequent cool-down to make you feel loosened up afterwards that you would easily fall sleep. But what if the opposite happens and you end up feeling more alert and energized after all those exercises? Personally I workout in the morning and sleep like a baby so you will have to mess around with this to see what works best for you. There is no 1 size fits all approach. If you looking for an amazing workout be sure to check out Hammer and Chisel.

If you can relate to this then it means that your typical workout may not be the right sleep-inducing technique for you. You have to find that type of physical activity that knocks you to bed after. Yoga might work for you. Aside from other healthful benefits, it can help make you feel relaxed enough till you catch some shuteye. The laid-back series of stretches can relax your muscles. Also, ujjayi breathing or matching your movements with your breathing demands focus on your part. This in turn will take your mind off all those things that distract you and like a good meditation, relax your mind as well. From there, sweet slumber is just around the corner.

Go ahead and see which exercise will do the trick for you. The goal is to do the one that’s relaxing enough before bedtime.

7. Relieve yourself of the pressure to sleep

Most of the time, if you have been having a hard time getting yourself to doze off or if you think that you are experiencing insomnia, you will feel pressured to fall asleep immediately. It is highly suggested in this case that you forgo of this pressure as it will only worsen the insomnia. Worries about your life in general plus worrying about not being able to sleep activates your brain to think instead of signaling it to rest. So if you are still awake after 10 minutes, it is best to get up as you might not be ready for sleep yet and worrying will get you nowhere.

Have you tried a a Tempur-Pedic mattress? How about a down comforter? These two sleep ‘aids’ might just counter your insomnia for real. When you already know that you can’t sleep, you just have to accept that you can’t and instead let the mattress plus comforter allow you to relax. Just lie there and enjoy the warmth. You will see that once you free yourself of the burden, you will drift off in no time.

Hopefully, when you have already tried all 7 tips, you will finally be able to enjoy the sleep that you long for. It is a lot of work but getting enough sleep is a must and it is worth the trouble. In case you experience a sleepless night from time to time, again, don’t worry. It’s not a big deal, probably just an isolated issue. When it comes to getting sleep in the real world, work on what you can change and accept what you can’t. Happy sleeping!

And also check out the info-graphic below for some tips on getting better sleep…..

tips for better sleep

11 Reasons Weight Training is Great for Women

11 Reasons Weight Training is Great for Women

autumn-calabrese-workoutA woman lifting weights? You are probably imagining a tough female almost looking like a man with her huge muscles. Well, you can ditch that idea because a woman lifting weights is not the same as a female champion weightlifter who’s too heavily muscled. In fact, women who lift weights the right way do not only look voluptuous, but are the healthiest of ladies as well.

The common misconception is that, the only effective method for losing weight is cardiovascular or aerobic exercise. And because of this, you see a lot of female joggers at the park or aerobic dancers at the gym for as often as five times a week. While this is a good start, later on, they will start to notice that as the body becomes smaller, the flab and wiggly bits do not really go away. Why is this so? Yes, aerobic exercise is a crucial ingredient for overall wellness but there are other equally important fitness factors that contribute to bodily transformation and one of these is weight training.

Lifting weights for women is essential because it can help them achieve a lean body, longevity, and optimum fitness. If you are one of those who think that weight training can make you bulky, then it is time to change that paradigm because this is the one which can actually help you burn fats fastest! Still not convinced? Here are 11 reasons why women like you should start lifting weights:

1. Burn the fat way faster!

A research was conducted at Tufts University and the results indicated that overweight women (first group) who lifted considerably heavy weights tend to burn more fats than the women who did not (control group). The first group lifted weights consistently at twice per week and on average, lost 14.6 pounds of fat and gained only 1.4 pounds in muscles. Meanwhile, the control group just dieted and did not lift weights. They too burned some but only lost 9.2 pounds of fats and gained zero muscle.

The thing is that, when you take part in an intensive weight training program like The Master’s Hammer and Chisel, the body’s fat-burning process continues for hours even after your workout is done as your metabolism keeps at an elevated level. On the other hand, as soon as you stop with your cardio workout, the fat-burning action likewise ceases.

2. Shape up your body the way you want it.

Do you agree that genetics play a big role in the kind of body shape that you have now? That could be true but that also seems to leave you with no choice if you are not so happy with your current body type. Fortunately for you, weight training has the ability to slim you down and contour your body the way you want it. This is applicable even for middle-aged women who are at a stage when creating more desirable curves seem like a big challenge.

You should take a good look at all the femme fatales who have completed P90X. Their physical transformations are so impressive that they are almost unbelievable. Apparently, shedding a small 3% of your body’s fat could mean a huge 3 inches off your thighs and hips. The change will be so obvious that most people you know will notice the transformation. Don’t worry though because in the course of this transformation, you are not going to bulk up. Women simply do not have enough of those muscle-building hormones to bulk up like the men do. As long as you continue a diet that helps create calorie deficits, you are sure to shed those pounds.

3. Supercharge your body’s metabolic processes

chalene johnson workoutWhen you have less muscles, your metabolic process are likewise slowed down. Now, you do not want a sluggish metabolism because you won’t burn calories this way. What you need is a supercharged metabolism in order to lose weight. However, women lose muscles as they age and at accelerated rates at that, especially when they reach 40. This is where weight training plus a proper diet is most beneficial because it can help reconstruct your muscle fibers and preserve them. Dieting without resistance training is not helpful because weight loss could only be due to muscle loss. So go lift weights, have more lean mass, expedite metabolism, burn more calories, and finally, get that ultimate body.

4. Become stronger and more self-confident

This generation is all about women empowerment and weight training supports this cause. Lifting weights help you build your strength so you can become confident enough to handle your daily activities, whatever they may be. Weight training provides you the functional fitness to perform tasks that used to be challenging for you. It will allow you to lift grocery bags, carry children, or pick up heavy suitcases with ease. The Mayo Clinic has stated that in just 6 months, you can be 50% stronger when you make weight training a regular part of your fitness regime. At the end of the day, it is not only your body that becomes strong but most importantly, your emotional intelligence is enhanced as your self-esteem is boosted.

5. Build up stronger bones too

Osteoporosis is that medical condition that threatens women as they grow older when their bones become brittle and frail. Needless to say, it cannot be overemphasized that you have to build and maintain healthy bone mass to completely prevent this from happening. You have to be able to execute some weight-bearing exercises that will make your bones grow bigger and stronger. Together, tougher bones and enhanced muscle mass mean better balance and flexibility for you.

6. Manage depression more effectively

Clinical depression is no joke and it can have serious consequences in the way you live your life. There are many ways by which it can be managed and one of the highly recommended is physical exercise in its varied forms including cardio and yoga. In the same manner, lifting weights effectively alleviate depression through the release of the happy hormones called endorphins. Women who are into full-time strength training coupled with psychological therapy attest that the symptoms of depression lessen significantly.

7. Enhance your sports prowess

Athlete or not, lifting weights result in improved sports fitness. Weight training gives you better muscle mass and the heightened strength to deal with any sports action. Now, you can go biking, running, swimming, skiing, or golfing without catching your breath too often. Enjoy sports more than you ever did before.

8. Avoid injury and quash arthritis

With each weight you lift, your joints correspondingly become more stable while your tendons and ligaments get strengthened. Proper weight training and execution helps you avoid physical injuries as you go through the demanding activities of daily living. For individuals who suffer from arthritis, strength training can enhance their physical function. This was found to be true in a study made at the University of Bangor in UK. Those participants who were mildly disabled but went into resistance training for a 12-week period experienced improvements in their work life. They were able to work more frequently and intensively as well as raised their range of movements with lesser pain due to arthritis.

9. Toughen your heart

Cardiovascular disease is a silent killer as 480,000 women aged more than 25 suffer and die from it on a yearly basis. What can lifting weights do to toughen your heart in this case? Apparently, pumping iron furthers your heart’s pumping action as well. It increases the good cholesterol while decreasing the bad. It likewise reduces your blood pressure levels. It has been reported through the Journal of the American Medical Association that individuals who spend 30 minutes on strength training weekly help reduce the risks in relation to heart ailments at 23% as compared to those who do not weight-lift.

10. Steer clear of Diabetes

Diabetes is a known killer as well when it is not put under control. Sadly, women are not exempted. But with resistance training, your body’s sugar processing or glucose utilization can be improved by as high as 23%. The Centers for Disease Control and Prevention attested that lifting weights consistently for 16 weeks can result to an improvement in glucose metabolism that is equivalent to you taking your meds for Diabetes. And so, the less fat you have, the more lean the body becomes, and the more glucose in the blood can be removed efficiently. Ultimately, this means that you can either prevent type 2 Diabetes altogether or minimize complications from it.

11. Sleep soundly

Sleep deprivation can leave you weak and groggy until eventually, it makes you sick. But as long as you are religiously lifting weights, this should not be a problem. Strength training helps you achieve deep sleep faster with less interruption. In a research work published through the International SportMed Journal, it was established that weight training done in the morning or resistance training that is highly intensive has a positive effect on sleep. Subjects were able to sleep soundly and for longer hours on the same night after their training.

How Long are the Hammer and Chisel Workouts?

How Long are the Hammer and Chisel Workouts?

hammer and chisel workout calendar download

Are you thinking about tackling the new Master’s Hammer and Chisel workout program? Are you wondering how long the Hammer and Chisel workouts are? Looking for the Hammer and Chisel Workout Calendar? Well you have come to the right place. If you need the calendar just click on the image above and you can download the Hammer and Chisel calendar in pdf format.  First off let me say, I really love these workouts but I will save my review for another post so I get get you the info you are looking for now which is the length of the Hammer and Chisel workouts.

All of the Hammer and Chisel workouts range between 25 and 45 minutes with the exception of 10 Minute Ab Chisel and 10 Minute Ab Hammer but these workouts are not done alone, they are always done in conjunction with another workout. If you ordered your package from a Beachbody coach (like myself) then you also received a FREE bonus workout, The Master’s Cardio which is just over 17 minutes long. If you ordered the Deluxe package then you also received 4 additional workouts and 2 of them are add on workouts as well. 15 Minute Leg Hammer and 15 Minute Glute Chisel. Hammer and Chisel is a 60 day program and you can check out the calendar above to see what your schedule will look like. Also, just because this is a 60 day program this does not mean that you are in for 60 days and done. Many people of gone on to do multiple rounds of Hammer and Chisel to improve on their results even more.

autumn and sagi-hammer and chiselBelow you will see the length of all of the Hammer and Chisel workouts.

Safety Video 3:17
Chisel Balance 41:05
ISO Strength Chisel 36:39
Chisel Endurance 36:55
Chisel Cardio 39:00
Chisel Agility 38:29
Total Body Chisel 36:04
Hammer Plyometrics 26:29
ISO Speed Hammer 24:11
Total Body Hammer 43:48
Max Hammer Strength 36:53
Hammer Power 39:10
Hammer Conditioning 30:42
10 Min Ab Chisel 10:56
10 Min Ab Hammer 12:29
The Master’s Cardio 17:38
Hammer Build Up 32:59
Power Chisel 30:16
15 Min Leg Hammer 18:41
15 Min Glute Chisel 17:53

As you can see the longest workout is Total Body Hammer which is 43:48 minutes long so even those with the busiest of schedules will be able to fit these amazing workouts in. Your average workout time will be about 35 minutes and Hammer and Chisel is a 6 days on and 1 rest day. Don’t let the length of the workouts fool you, they are tough, each and every one of them. If you have not workouts in awhile I would not suggest starting with Hammer and Chisel for your “Ali like” return to the ring. Yes, there is a modifier but these workouts are tough and there is a better option if you are just getting started.

Hammer and Chisel Time Commitment

Now that you know how long the Hammer and Chisel workouts are will you be taking the plunge? Are you ready to commit, on average 35 minutes a day, for the next 60 days, for a more fit, healthier you? I hope you say  YES and I promise you will not be disappointed. Feel free to contact me with any questions you might have.

Ready to get started?

Click here to order Hammer and Chisel now!

Breaking news: You can now “try” Hammer and Chisel FREE for 30 day with our Beachbody On Demand. You will also have access to other workouts like P90X, Insanity, TurboFire, Brazil Butt Lift, T25, 21 Day Fix Extreme, P90X One on One’s and many others. (great value)

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