HEALTHY EATING: Healthiest Food is additionally Round

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Looking For Bloating Relief? First Learn the Causes

I presume if you're here you experience a bloated stomach sometimes? I suffer with it too, in fact I have done for pretty much all my adult life.

One thing I've learned is that if you're looking for bloating relief it pays to understand the underlying causes. I've personally found most benefit in prevention rather than cure.

Stomach bloating is caused by gas. That gas is caused by undigested food in your gut which has begun to rot and ferment. It is not a pleasant image!

For whatever reason, undigested food is reaching your gut. It then sits there and begins fermenting, thus creating gas, which causes the evil bloating.

So why doesn't food get digested properly in the first place? Why does the bloating occur?

It could feasibly be for all kinds of reasons. You might only actually suffer for one or two of these reasons. This isn't meant to be an exhaustive list, but it might give you some ideas of where to begin looking:

Intestinal gas-caused by good old-fashioned indigestion!

Trapped wind-caused by wind being unable to find the emergency exit... joke!

IBS-or Irritable Bowel Syndrome. A disease of the digestive system.

Dysmotility-otherwise known as slow digestion.

Candidiasis-a fungal yeast infection, usually nothing serious and easily treated.

Coeliac disease-an over-reacting immune system triggered by gluten-containing food such as wheat-based products like bread and biscuits.

PMS-Pre-Menstrual Syndrome

Food intolerance-your body not taking kindly to some of the things you throw in there, often caused by wheat or dairy.

Poor diet or eating habits-eating the wrong things in the wrong way (usually too quickly without chewing).

Bacterial imbalance-where your gut doesn't have the proper balance of 'good' bacteria.
Stress-so stressed that your whole body is thrown out of balance and has other things to worry about than digesting your food properly.

If you're urgently looking for bloating relief, think about whether any of these reasons might apply to you.

How To: Dumbbell Shoulder Press (Home & Gym)

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10 Minute Trainer Review: Week 1 Recap

Hey guys made it through week 1. I just wanted to post up this video to let you know how I did. I'm blogging everyday so if you want to know more check me out at 10minuteworkoutreview.com

Planks, Awesome Abs Without Doing Crunches

One of my favourite ab exercises are planks and side planks. They are fantastic core exercises because:

1. They work the whole core including the low back.

2. Planks are great for people who find traditional crunches painful in their neck and back.

3. Planks are incredibly effective for core strength and definition.

4. They have many variations from beginner to advanced.

5. Planks can be done anywhere, anytime.

Basic Front Plank

-With clasped hands place them in front of you on the floor under your shoulders.

-Go up on to your toes so you are supporting your weight with your elbows and toes.

-Now flex your abs and lower your butt.

-Remember to breathe and time yourself for 1 minute. If you can't make a minute right away drop to your knees and take a 10 second break. Get back in to the plank for the remaining time.

Variations

Beginner
-Support yourself on your hands, instead of your elbows.

-You can also use a stability ball placed securely up against a wall. Put your clasped hands and elbows on the ball.

Advanced
-Support your weight on one foot

Side Planks
This exercise is an oblique toning machine!

-On you side stick one elbow in to the floor under your shoulder. Your forearm should be straight out and your whole arm should create a 90 degree angle.

-Stack your feet one on top of the other.

-Now raise your torso off the ground. Stick your outer oblique toward the ceiling. Hold for 30-45 seconds each side. If you can't make it right away drop to your knees to recover and then get back up there.

-Your other arm (that is not supporting you) can be straight up in the air for balance (easier) or folded across your torso.

Variations

Beginner

-Put the weight in your knees with your legs bent.

Advanced

-Raise a leg or an arm and a leg at the same time.

The Plank Ab Workout

Do this 2.5 minute plank workout and your abs will be thanking you the next day. If you have trouble feeling a workout on your abs the next day from crunches, this will change everything.

Without rest

30 seconds front plank
30 seconds side plank
30 seconds front plank
30 seconds (the other) side plank
30 seconds front plank

Try to transition as quickly and fluidly as possible. Remember, if you can't make the whole count just rest and get back up there.

Try Planks!

Want to Wake Up Easier? Try this Yoga Stretch

Do this yoga stretch in the morning to help wake your body up in the morning! diet.com *Sponsor: Free Diet Strategy Video - www.diet.com This move is inspired by a yoga practice, and is great for getting extra energy in the morning! Fitness and Flexibility! Check Out Diet.com Video! Diet.com: www.diet.com Subscribe to Our youtube Channel - www.youtube.com Go behind the scenes w/ Sarah's Blog- www.diet.com Twitter twitter.com Facebook: www.new.facebook.com itunes: tinyurl.com Sarah's Fitness Blog - www.examiner.com

Be Realistic About Your Fitness Goals

I'm afraid that a lot of people set really high expectations on themselves. Some think working out will solve all of their body image issues. Thinking that exercise will make you perfect only leads to disappointment and ultimately, giving up altogether.

The thing is, we are predisposed to an extent. Our genetics play a huge factor in our body shape.

I really wanted a nice bulge in my bicep. You know the ones I mean. Those nice, perfectly formed round muscles. Well, my biceps are probably comprised of slow twitch muscle fibers, which means they are great for endurance but not so great for power. This makes them appear long and small but lean. Not big, round and powerful. So I don't have my ideal biceps but you know what? I'm very happy with my arms. They have come a long way! There was a time when I would not even take a picture from the side because I was so self-conscious over them.

I remember when I started losing weight, I had these ideas that I would lose a few pounds and suddenly have a perfect body. Like a model from a magazine. No cellulite, no little bulges of fat anywhere etc. The reality is, nobody is ever 100% happy with their bodies. There is always things we think could be better. The quest to perfection is doomed for failure.

The point is, self-improvement is not about looking like the cover of a Fitness magazine. It's feeling satisfied with all the physical and mental changes you have achieved. It's about all the newly developed abilities and feeling good about yourself, that truly matters.

My main goal was to lose weight but through that goal I discovered my love of running, weight lifting, walking, sports and fitness related topics. I see these interests and abilities to be more satisfying than the original goal I set out to achieve.

Keep in mind that body builders like Arnold used steroids and models were born thin and they are still airbrushed and "digitally enhanced" to look perfect. The bodies you see in the media are not real. Nobody is perfect but everybody is beautiful.

Be Realistic!