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This is my journey towards living a better and healthier life. I will document and share with you all my research and knowledge in developing fitness in more practical way
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Food for better workout

Monday, November 12, 2007

As you all know, going to gym has became one of my daily routine. I am not only go for treadmill and weight lifting, I also go for the classes such as yoga, body pump etc.. I found this useful article for food that help you while you're working out..

A Solid Aerobics Session: 30–60 Minutes
"A small liquid snack 5 minutes before a run, step session, or power yoga class turns into fuel almost immediately," says Somer. Let these rules be your guide:• Keep it light (under 200 calories) for faster digestion.• The less time you have to eat before exercising, the less you should eat. You don't want stuff sloshing about in your tummy as you move.• Skip juice blends or energy drinks that list high-fructose corn syrup or glucose gels on the label. Both heavy-hitter sweeteners can make blood sugar levels plummet midworkout.

A few 200-calorie-and-under suggestions:• A blend-it-yourself 8-ounce smoothie made with fruit and low-fat yogurt, or one of Dannon's Light & Fit ready-to-drink fruit smoothies • Carnation No Sugar Added Instant Breakfast drink made with a cup of skim milk or light soymilk • A 6-ounce glass of OJ and two graham crackers

To rehydrate and keep your blood sugar stable, have some water and one of these snacks:• A low-fat granola or energy bar • A cup of low-sodium chicken noodle soup • A piece of fruit or a small bunch of grapes

Hit-the-Wall Aerobics: 60 Minutes or More
You want a snack that keeps muscles supplied with a steady flow of glucose. "Just as a car sputters to a stop when it runs out of gas, you 'hit the wall' or 'bonk' if your glucose supplies are drained. Once that happens, no snack will fuel you fast enough to finish the workout," warns Somer.

Before you go all out, have these:
• Water to ward off dehydration, especially in hot weather. • Carbs that are high quality and easy to digest -- they’ll leave your GI tract quickly and supply enough glucose to fuel a long workout.
• Protein from yogurt, milk, soymilk, or nuts to offset a rapid drop in blood sugar from eating those carbs.
• Foods that are light (again, 200 calories) and low fat, to avoid digestive problems. If your energy dips or your legs become shaky, eat more the next time, until you hit on the right amount.

Good carb/protein combos:
• Half of a 4-ounce whole-wheat bagel with 1 tablespoon low-fat cream cheese • One small slice of last night's vegetarian pizza or two-thirds cup of leftover spaghetti with marinara sauce
• One stick of low-fat string cheese, one medium pear, and three whole-grain crackers
Recover with more water and a 100-calorie, all-carb snack like these:
• 50 pretzel sticks
• Half a cup Breyer's Double Churn Fat-Free Caramel Swirl ice cream
• Half a baked potato topped with 2 tablespoons of salsa

Up to 60 Minutes of Gentle Yoga, Stretching, or Tai Chi
A preworkout snack isn't essential for low-sweat activities -- say, an hour of yin yoga or a stretch class. But if you're hungry, try a banana for potassium and two graham crackers for carbs. Wash it down with some water.
All you need is more water.
Semitough Strength Training: 30–45 Minutes
Carbs with a dash of protein is your fuel of choice. Only serious body builders and weight lifters who pump for more than 45 minutes at least 3 days a week need extra protein -- "most people get plenty," says Somer.If you're borderline hard core, try these 200- to 250-calorie protein-laced snacks:
• Half a turkey sandwich on whole-grain bread and a piece of fruit
• One handful of trail mix (nuts, dried fruit, and seeds)
• Three whole-grain crackers with 1 tablespoon of peanut butter and 6-ounces of V8 juice
Rehydrate with water, and have the other half of that turkey sandwich -- the protein helps repair and build your muscles.

For the average gym rat who does 30 minutes of weight training two or three times a week, just have a high-carb snack 10 minutes or so before you start. Here are some good options:
• Plain, nonfat yogurt mixed with berries or applesauce
• One tablespoon of nut butter (peanut, almond, or cashew) and one half of a sliced banana on a 10-inch whole-wheat tortilla, all rolled up, burrito-style
• One small (2-ounce) carrot-raisin muffin and a 6-ounce glass of OJ

An All-Day Hike, Cross-Country Ski or Snowshoe Trek BeforeTo build your glycogen stores, plan ahead:
• For a day or two prior to your outing, eat high-carb meals of whole-wheat pasta or brown rice dishes.
• Drink ample fluids, too -- at least 10 cups a day. Before setting out, have a substantial high-carb meal of pancakes or waffles with fruit.
• In addition to lunch, pack a couple of energy bars or some dried fruit-and-nut mix to nibble every 2 hours.
• Regularly sip water or sports drinks; don't wait until you get thirsty.

Soak in the hot tub! And keep drinking water. Have a high-carb snack, such as popcorn, pretzels, a muffin, or hot cocoa and a graham cracker.

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Posted by Tuan Rumah at 10:24 PM 1 comments  
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Can I spot reduce?

Saturday, November 3, 2007

People have problem areas. Even people, who have achieved their ideal body weight, will still have problem areas. It could be the love handles, the flabby arms, the sagging skin or the hips.

Then you will find the market offering all sorts of products, from creams and applications to get rid of the fats to gadgets and machines to tone the arms, thighs or the abs.

However, there is one reality check you have to make. You cannot spot reduce. The attempt to do so is not going to work and it will not be for your good.

Why Can’t I Spot Reduce?

The market misinforms the public of the benefits that can be expected from their so-called revolutionary products when in fact there really are no revolutionary results to look forward to.

1. Healthy Diet Is Important

Diet is an important element to get rid of the undesirable body fats. The foods that you eat have calories and cholesterols that get stored in your body, probably amassing on those problem areas of yours. The diet is the main culprit for presence of fats.

So no matter how much you depend on those gadgets in the market, it will remain defenseless if you keep indulging in sweets, fatty foods or junk foods.

2. Spot Reduction Is a Mere Myth

It is not healthy to believe what those people say about the productivity of spot reduction efforts. The products you see on the market require nothing but merely attach or apply them on the problem areas. What about your other body parts? What about the other requirements of the body?

In any healthy endeavors, you must be on the top of your physiology. You should know what it takes to achieve a goal. For example, if you want six-packs in your stomach, you have to know what it takes to get them.

Some people out there would claim that if you want to improve the look of your stomach, you simply have to concentrate on abdominal exercises or use the gadgets that will do the exercise for you. Again, you cannot spot reduce. You cannot achieve the goal with simply doing that one abdominal exercise.

The fat can not just come off on its own by just using a gadget. Genetics has to do with it. Diet has to do with it. Lifestyle has to do with it.

The truth is, before you can even aim for the six-packs on the stomach, you will have to take away the fats first.

So doing 500 crunches a day will only exhaust you but it will not get rid of those fats. Your body will not burn the fats stored in that spot you are targeting. Actual workouts can actually address this. With this, the fats are burned one at a time, and not just in one area. It has a more integrated system of reducing the fats in the body.

Then you will also have to gain body mass. At this point, the only way you can only get rid of the fats and get some body mass is to have a healthy diet and do cardio exercises.

Only after surpassing the diet and cardio requirements can you focus on the abdominal exercises. This is the only proper time to really focus on working out for the six-packs.

3. There Are No Shortcuts

Miracle diets, pills and potions are mere shortcuts that will lead you to a dead end. If a healthy body is aimed, you have to work for it. You have to earn it.

We truly are living in a fast world with the advancement of technology, but your body still is very much natural. Thus you will still have to be grounded to what is naturally required by the body, healthy diet, regular exercise and considerable amount of time to develop that desirable state.

4. Health and Fitness Require Commitment

Your dedication to the health of your body is a lifelong commitment. Even if you achieved a good body now, it will not remain so forever if you abuse on your diet and lifestyle. It needs to be loved and taken care of, regularly.

That is why if you will depend on the spot reduction claims, it will really bring you nowhere. You can only hope, but you cannot expect. So if you aim for the healthy body; get an exercise program for your self and make some changes in your diet. Give your self a holistic development. Improve not only the body, but your outlook in life as well.

Do It the Proper Way

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Posted by Tuan Rumah at 5:35 AM 0 comments  
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How sweet potatoes help in your diet?

Thursday, November 1, 2007

By including sweet potatoes in the diet will help us to cope with the fatigue and to balance the nutrition levels required for an extensive workout regime. The following points will explain how.

  • Sweet potatoes contain plant compounds that prevent cell damage that is caused due to excessive physical activity or in the course of everyday living.
  • Sweet potatoes are rich in vitamin E and control the cholesterol levels. They clear the way for arteries and ensure regular flow of blood into the heart.
  • Sweet potatoes are rich in potassium as well, and help in achieving effective fitness levels. For example, it helps in muscle contraction, nerve transmission, strengthening of bones, balancing water contents in the body, and controlling blood pressure levels.
  • Sweet potatoes contain about four grams of fiber which complete about ten percent of our daily health needs.
  • Sweet potatoes also have great quantities of copper that help in the production of connective tissues that include collagen, which is necessary for keeping the muscles strong and the skin firm.
  • Sweet potatoes make breathing easy. This is due to quercetin; a component that prevents allergies like hay fever and asthma.
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Posted by Tuan Rumah at 9:03 AM 0 comments  
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My Top 3 Healthy Bread

Monday, October 29, 2007

I found these excellence list of healthy bread at All Woman Talk. There are actually 10 kind of bread recommended but I shortlisted into 3 only because some of them are not available here.

Healthy breads #3

Oat bread
Oats contain flavonoids, which are powerful antioxidants that help protect cells from the process of oxidation. That’s why oatmeal is touted as part of a healthy breakfast, but now you can opt to enjoy oat bread instead.

Calories: 110 per slice
Ingredients to look for: wholemeal flour, oatmeal, milk, water, olive oil, molasses, yeast

Healthy breads #2
100% whole wheat
When you see the word “wheat” without the word “whole,” put the bread down and step away from it. Wheat bread can be made using both whole wheat and white flour, and the bread could even be made with enriched flour, which isn’t good for you at all.

Calories: 100 per slice
Ingredients to look for: Whole wheat flour, water, flax, honey, yeast, salt

Healthy breads #1
100% whole grain
If the packaging has “100% whole grain” on it, you can be certain that the whole-grain flour will list before refined flour on the ingredient list (although you should probably avoid “refined” or “enriched” ingredients altogether -- see end of article). When buying whole-grain bread, however, keep an eye out for sodium – many whole grain breads tend to be high in it.

Another great thing about whole grain breads is that they tend to have a lower GI, or glycemic index, which means that they can help control your appetite and your blood glucose and cholesterol levels, and lower your risk of getting heart disease and type-2 diabetes.

Calories: 90 per slice
Ingredients to look for: whole grains, whole wheat flour, water, sea salt, dry yeast, vegetable oil

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Posted by Tuan Rumah at 8:09 AM 0 comments  
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Apple can keep down your calorie

Wednesday, October 24, 2007

The next diet craze may be the apple diet. A new study shows an apple a day keeps the calories at bay. People who ate an apple about 15 minutes before lunch consumed almost 190 fewer calories than when they didn't have the apple.

They had 59 normal-weight men and women come to the lab for five weeks to eat breakfast and lunch. Before lunch, the participants were given either nothing, 1½ medium peeled, cut-up apples (about 125 calories), or a similar caloric amount of applesauce, apple juice with added fiber or apple juice without fiber. About 15 minutes later, participants were served an entree of cheese tortellini and tomato sauce.

Participants who had the raw apple consumed 187 fewer calories than at the meals when they had applesauce, juice or nothing.

Source: USA Today

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Posted by Tuan Rumah at 7:44 PM 3 comments  
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Work your mind first, then your body

Monday, October 22, 2007

Fitness isn’t just physical: Change your thoughts, and you change your world. -Norman Vincent Peale

Of course we can all agree that gaining and losing weight, exercise, diet, strength, and flexibility are all a part of fitness. But what about body image, self-esteem, aging, relationships, success, and happiness? They are all related, all connected, and fitness in all areas is important if you want true and total fitness.

But you may say, “I just want to lose 20 lbs, if I do I will feel better about myself and I will be happy.” Maybe in the short term, but honestly, if we don’t address our mental and emotional fitness (and we can do it while working on the physical), there is very little chance of:
a) keeping the weight off,
b) feeling good about yourself, and

Let’s not waste time on changing our bodies when they will only change back if we don’t change our minds, too. Let’s work "out" and work "in" at the same time. Changing your mind – and you must, because if you have been trying to lose weight, but cannot, there is something inside of you that is disallowing it.

You can change this pattern, improve your self-esteem, increase your joy, and change your body for good by focusing on changing your mind, too. This is training for life.

Work-ins will recondition your mind, improve your attitude, change your perception and stimulate motivation at the same time you are conditioning your body for weight loss, shaping, strength and endurance.

If you repeat a positive statement over and over to yourself – like a mantra, your mind will change, the same way your body does, even if you don’t believe it. Like lifting a weight over an over, your muscle changes – even if you don’t believe it.

Try it – what have you got to lose? Say, “I am ready for my body to be healthier, leaner, and stronger. I love it already."Say it over and over while you are walking or running or doing any exercise.

Pick a statement that works for you – something positive and in the present tense.

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Breast Cancer Awareness Month

Friday, October 19, 2007

I'm joining this month awareness about breast cancer. Please note that man is also exposed to this disease. Don't take for granted. 1 every 100 cases of breast cancer is man.

The symptoms, diagnosis and treatment are all very similar to women with breast cancer. Some treatments can affect men's fertility and sex life. Most cases are diagnosed in men between the ages of 60 and 70.

How you can help raise awareness on breast cancer:-

1. Spread the word. Announce the event on your blog. You could write a blog post (like this), or a little note about it. Whatever you choose to do, just go ahead and tell your readers about it.

2. Go pink. Modify your theme if you know how to, or get yourself a pretty pink theme. If you run a website, turn your website pink. But if you don’t like pink, you could still participate by putting up a badge on your sidebar.

3. Design badges and banners. Design a couple of “Pink for October” badges or banners for other participants to use (for free) and to publicize the event. Some of the existing badges and banners can be downloaded from the Official Pink for October Site.

4. Design blog themes. There are a lot of bloggers (me included) who can’t even do simple designing, so if you are good at it, perhaps you could design and release a few pink themes? So, I am hoping that whoever happens to read my post, please do something to spread the awareness. It only takes a moment of our time.

If you like to take part in this awareness, you can copy paste the whole thing and come up with 5 tips to avoid breast cancer. Feel free to save or copy the Pink Penguin to your post.

Here's some interesting posts about Breast Cancer Awareness month:

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Posted by Tuan Rumah at 8:21 AM 3 comments  
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25 Healthy habits for fitness

Thursday, October 18, 2007

1. Drink at least 30 oz of Water every day
Water is the elixir of life. Too many of us walk around de-hydrated and over the long-term this can hurt our vitality. Make it a habit to drink at least 30 oz of water every day.

2. Scrub your Skin
After a shower, take a wash cloth and literally scrub your body from head to toes. This removes dead skin cells and enables the skin to excrete toxins and “breathe” easier. Plus, you will look fantastic the next day. I highly recommend 1) scrubbing outside of the shower and 2) performing this routine 2x a week.

3. Wear comfortable Shoes
The feet are the workhorse of the body, and it is critical for our long-term health to take good care of them. ALWAYS wearing comfortable shoes is a great way to do this.

4. Sleep in the Dark
Light interferes with sleep, at least partly because it inhibits melatonin secretion and thus resets the biological clock. For this reason, it is very important to keep your bedroom as dark as possible to ensure full cycles of sleep. (if your room is not pitch black, I suggest using a sleeping mask)!

5. Eat Organic Foods whenever possible
Organic foods have less (if any) chemicals and pesticides than non-organic fare. The fewer chemicals you ingest, the more vital you will be!

6. Go to a Comedy Club once a Month
Falling on the floor laughing is one of the best things you can do to increase vitality in your life. Laughing boosts immunity, strengthens the heart, and improves lung function among a myriad of other benefits.

7. Use Hot Water Bottle
Placing a hot water bottle on the stomach (or lower back) at the end of the day does wonders for your “core”. The sensation of hot water aids digestion, calms the muscles, and provides an overall sense of relaxation. Use a hot water bottle when tension has taken hold of you.

8. Get Acupuncture
Acupuncture as one of the best preventative measures for long-term health. Acupuncture can leave you feeling renewed and in touch with you “chi” of life force. Once a month is a wonderful idea!

9. Take Naps!
Taking periodic naps increases vitality and provides deep relaxation when the body needs it.

10. Eat Bigger Meal in the Middle of the Day
A great way to pamper your body is to get in the habit of eating your bigger meal in the middle of the day. Your digestion is much more active during the day. At night, the body naturally begins to slow down and it is harder to digest.

11. Use a Tongue Scraper
Scraping the tongue of unwanted bacteria is a great way to increase vitality. In the ancient Chinese philosophy of acupuncture, the appearance of the tongue is very telling of the overall health of the body. Scraping every day can make food taste better and even help prevent certain types of illness.

12. Get Frequent Massages
Massage stimulates increased blood flow to the muscles and tendons, and also generates a sense of deep relaxation. Plus, it feels so good! There is no better way to pamper yourself than to get frequent massages.

13. Give Frequent Massages
Giving a massage generates the same benefits for the person you are massaging, and providing this type of enjoyment for another person is a terrific way to feed the soul.

14. Stretch
Regular stretching improves blood circulation and increases energy levels! Proper stretching is like giving the muscles, tendons and joints a great big hug and is a wonderful preventative measure to take!

15. Eat Spicy foods
Integrating a diverse range of foods, and trying new ones, can stretch your internal bandwidth of acceptance and is a fantastic way increase vitality in your life.

16. Take a Fish oil Supplement every day
Taking a high quality fish oil supplement every day is crucial for long-term health. This supplement provides you with much needed omega-3 fatty acids and is especially high in the hard-to-get DHA compound. Fish oils are wonderful for the health of the heart!

17. Sing in your Car
Too many of us hoard our feelings deep within us, and this is not great over the long haul. Singing out loud elicits a wide range of emotions (depending on the type of music you are listening), and is an excellent way to increase vitality!

18. Get a Water Filter for your Shower
Filtering the water that comes from your shower lessens the amount of chemicals your skin comes in contact with. Over the long-term, this is excellent practice to increase vibrance (remember, the skin is the body’s largest organ and we HAVE to take good care of it).

19. Eat more leafy green Vegetables
The healthiest foods on the planet for long-term health: Kale (leafy green). These vegetables contain the lifeblood of the planet, chlorophyll, and are so good for you that it would take two full pages to list their benefits.

20. Purposefully deal with Stress
Stress is the silent killer among mankind, and causes tremendous (and often unseen) inflammation in the body. To create a sense of vibrance in your life, it is necessary to implement habits that deal with stress. Breathing and meditation are wonderful practices for this.

21. Get a Pet or Plants
Having a pet can bring you unbound joy. If you can not have a pet, buying a few plants can serve the purpose. The point is, having other life around you creates vitality. YES, for those of you with kids, this is even better

22. Listen to Relaxing Music before you go to Bed
Making a habit of listening to relaxing music at the end of the day is great practice for long-term health. Light some candles and incense and really relax before you go to bed!

23. Plan a Vacation!
Nothing is better than planning a really great vacation, and consistently having things to look forward to is a great way to insure vivacity over the long haul.

24. Schedule Periodic Meals with Old Friends
In today’s super busy world, it is harder and harder to make the time for old friends. Making a conscious effort to get together with old buddies is excellent practice for maintaining a fertile mindset.

25. Implement 20 minutes of Aerobic Workout 4 times a week
Getting a sufficient “cardio” workout increases the body’s ability to get oxygen to the cells efficiently; this lowers blood pressure, reduce cholesterol and decrease body fat. These are absolute necessities for vitality.

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Posted by Tuan Rumah at 7:46 PM 0 comments  
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Eat right on the road

For people who always on the road, their diets are normally all over the place. They eat late, escape breakfast, eat junk food etc. You name it, they done it all! I know because I use to do that too.. I was the internal auditor who has to do verification audit on the branches nationwide..

What is the solution? A low card diet. These foods you can choose most of the time. What are they?
Beef, poultry, seafood, vegetables (except potato), fruit, nuts, eggs, cheese, milk, plain yogurt, water, low-carb protein bars and shakes, unsweetened coffee and tea, diet soda

You need to eat high-carb foods in moderation which are:
Bread, rice, pasta, hot and cold cereals, potatoes, chips,pretzels, sweetened yogurt, cookies, cake, pastries, candy, granola, sugar, sweetened beverages..
Get the idea now? Why not try it today..
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Diet for fitness & health - 18 October 2007

Welcome to the October 18, 2007 edition of Diet for fitness & health. I received an overwhelming responses from all the bloggers from blog carnival. I had to close the entry earlier than I planned. There are a total of 31 entries received on Diet for Fitness & Health inaugural blog carnival posting. It is such an honor, thank you guys!! so, Ladies & Gentlemen, I present you...

1. Michael@TSM presents Fall TSM Travel Writing Contest: Win $125! posted at Traveling Stories Magazine.

2. Aparna presents Beauty and Personality Grooming: Yogic diet posted at Beauty & Personality Grooming, saying, "Are you what you eat…. or is it the other way round?

3. FruitfulTime presents Mens sana in corpore sano (A healthy mind in a healthy body) - Part 1 posted at FruitfulTime Blog, saying, "So you want to live a long healthy life and make your life fruitful? To do this, you first need to get the basics down so that you have a solid foundation on which to build your life."

4. FruitfulTime presents Mens sana in corpore sano (A healthy mind in a healthy body) - Part 2 posted at FruitfulTime Blog, saying, "A healthy mind allows a person to: * Feel alert and lucid. * Concentrate and focus on a task. * Relax and meditate. * Learn new things. * Solve simple and complex problems. * Keep calm and objective in a stressful situation. * Feel happy. * Empathize, and feel all the emotions that make us human."

5. Andrew Edgington presents Bananas And Bodybuilding posted at Mick.

6. The Career Counselor presents The Healthiest Habits for Office and Seasonal Snacking posted at ask the CareerCounselor.

7. Liz Smith presents The Stink on Anti-perspirants and Breast Cancer posted at Practical Living Blog, saying, "Is there a risk to smelling good while we work out?"

8. Rahul Bhambhani presents 7 Tips to Get More Out of your Workout » posted at Personal Development Advice, Tools to Improve the Quality of your Life, saying, "7 Tips to optimize your daily workout."

9. blabl presents // Health & Fitness Blog: Goody2Chews posted at // Health & Fitness Blog.

10. Stanimir Sotirov presents Aerobic and Anaerobic-Whats the difference ? posted at All About Your Body And Spirit, saying, "Find out the difference between aerobic and anaerobic workout and how to use them in combination"

11. Stanimir Sotirov presents List of 10 foods you should avoid! posted at All About Your Body And Spirit, saying, "High fat,high glycemic index-not for you!"

12. Stanimir Sotirov presents Fitness:How long should i rest between my stes? posted at All About Your Body And Spirit, saying, "Bodybuilding or Power lifting?Just tell me how much you rest and i`ll know!"

13. Stanimir Sotirov presents Fitness:Drinking Raw Eggs posted at All About Your Body And Spirit, saying, "Drinking raw eggs is a old school method for gaining muscle and strength,find out why it should remain in the past!"

14. eric hebert presents 66 Tips To Relieve College Stress - College posted at college degree.

15. Silicon Valley Blogger presents 12 Cheap Ways To Keep Fit And Stay Healthy posted at The Digerati Life, saying, "Thanks!"

16. Stanimir Sotirov presents What is "Glycemic Index"? posted at All About Your Body And Spirit, saying, "In many diets you are advised to be careful about the "glycemic index" of the foods you eat.Wanna now why?"

17. Anmol Mehta presents Healthy Weight Loss Via Yoga, Breathing & Meditation Program- Online Course #104 posted at Mastery of Meditation, Enlightenment & Kundalini Yoga, saying, "Healthy and Safe Weight Loss program that is free and online. The fat burning program uses yoga, breathing exercises and visualization meditation to help you lose weight, get fit and be healthy."

18. mike smith presents Diet, day 42: A wish is just a want without the effort posted at Fatboy's quest:.

19. A presents Diet For Diabetes - A Smart Dietary Choice To Control Rapid Diabetes Development posted at Weightloss Diet Watch.

20. MT presents How To Keep Heart Healthy? MT Herald Dot Com posted at MT Herald Dot Com.

21. pnreddy presents Maintaining Physical Fitness For Overall Wellness And Balanced Living! posted at Fitness Health

22. Stanimir Sotirov presents Juicy Power:How to fight sleeping disorder posted at All About Your Body And Spirit, saying, "A list of 3 recipes for vegetable juices that will help in the war against sleeping disorder"

23. Liz Smith presents The Metabolic Slump posted at Practical Living Blog, saying, "What to do when your metabolism heads downhill..."

24. Doris Chua presents The Wonders of Chlorophyll posted at Doris Chua: Organics & Your Health.

25. Conan Stevens presents Gain Muscle And Lose Fat - How To posted at Conan Stevens Online.

26. pnreddy presents Diabetes Diet Plan To Control Your Blood Glucose Levels! posted at Health Watch Center.

27. pnreddy presents Control Your Anger with Physical Fitness posted at Self Help Zone.

28. pnreddy presents How Important A Health Vitamin For Your Healthy Life? posted at Alternative Medicine Zone.

29. pnreddy presents PCOS Diet - A Best Way To Reduce Your Insulin Levels! posted at Womens Health Zone.

30. pnreddy presents Add Negative Calorie Foods As Part Of Your Diet For Weight Loss! posted at Fitness Health

31. pnreddy presents Healthy Hair Diet To Give Strength And Luster To Your Hair! posted at Skin Care Beauty Zone.

That concludes this edition. Submit your blog article to the next edition of Diet for fitness & health using our carnival submission form. Past posts and future hosts can be found on our blog carnival index page.

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Posted by Tuan Rumah at 1:04 PM 3 comments  
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Simple Healthy Diet for Fitness

Tuesday, October 16, 2007

Here are some generic menus to help you on your way. Packed full of Fitness Foods, they will help you to build muscle, lose weight and generally feel better. There is an old saying "eat breakfast as a nobleman, lunch as a king and dinner as a pauper", this mindset describes the amount of food you should be eating at each meal, and is certainly evident here.

- Oats with milk, topped with raspberries, a glass of prune juice
- Peanut butter on toasted bread, a glass of orange juice, a glass of milk
- 3 Egg omelet with spinach and ham, a glass of prune juice
- Oats with honey and milk, a banana, a glass of orange juice

- 3 Egg omelet with spinach, toasted bread, Cottage Cheese
- Tuna on toasted bread with olive oil, lettuce, 2 boiled eggs
- Flame grilled chicken sandwich (on toasted bread) with mustard and spinach, sliced tomato
- Pita bread with flame grilled chicken and avocado, lettuce with a sliced boiled egg and olive oil
- Brown rice, tuna on toasted bread with olive oil, spinach, cottage cheese
- Pasta in olive oil with garlic and herbs, lettuce and cottage cheese

- Chicken fillets, brown rice with sweetcorn and peas, lettuce with olive oil
- Steak, broccoli, beans, spinach in olive oil with cottage cheese
- Tuna and brown pasta bake with sweet corn (no cheese, use low fat milk/ cream)
- Chicken stir fry with bean sprouts, cabbage, onion, garlic, peppers, mushrooms and brown rice
- 3 Egg omelet, spinach, peas, sweetcorn, brown pasta with olive oil

- Low fat yoghurt
- Cottage cheese
- Protein shake
- Oats with milk
- Glass of juice

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Posted by Tuan Rumah at 9:42 AM 3 comments  
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You don't have muscle? Grow them

I don't have them too.. so I did my research and I found these tips, from Rachel Cosgrove is a performance-enhancement coach and the co-owner of Results Fitness in Santa Clarita, Calif...

I planning to follow them starting from next week, why not we do it together and give feedback? agree?

1. Fuel up
Start reading food labels to get a sense of how many calories you’re already eating. Then add 500 to that number and start eating that many calories every day. Aim to take in about one gram of protein per pound of body weight each day.

2. Limit cardio
You can do up to two days of light jogging on the treadmill, but keep it to around 30 minutes per session. To lose fat while sparing muscle, you’d do even better to perform sprint intervals—for instance, running all-out for a minute and then backing off to a light jog for two minutes. Do this for 30 minutes, three times a week.

3. Do less
Do no more than 20 sets per muscle group—closer to 12 is even better. Your reps should be between six and 12 per set for the most muscle growth, and your workouts should never last much longer than 45 minutes. In lieu of more volume, use heavier weights and move through each rep at a controlled speed. Your sets should last between 40 and 70 seconds—any less, and you’re not tensing your muscles long enough to shock them into growth.

4. Use full-body workout
You’ll get the best results from your workout by either training the whole body in a single workout or concentrating only on the upper body in one session and the lower body in another. There are advantages to each setup, but both are better than trying to isolate one muscle group in a single session. Concentrate on lifts that involve lots of muscles at once, such as squats, deadlifts, presses, rows, and pullups.

5. Stretch
Stretching of any kind (getting into a stretched position and holding it, or moving fluidly in and out of position), using a foam roller (see page 28 for a description), and getting massages will all help keep you flexible, prevent injury, and improve recovery between workouts.

6. Eat regularly
You should be wolfing down five to six small meals a day. As long as good-quality fuel keeps coming into your body—particularly protein and carbs—you’ll have the calories to build muscle and the metabolism boost to lose fat.

7. Change everthing
Every four to six weeks, you need to alter some part of your routine, whether it’s the number of reps you do, the amount of time you rest, the exercises you perform, or any other training variable. Keep a journal of your workouts to record your progress.

8. Train the whole body
The more muscles you involve—either in one exercise or one training session—the greater the hormone release you’ll get from your training, and that stimulates muscle growth all day long. Hitting each muscle group with roughly the same volume (such as five sets of rows after five sets of bench presses) will ensure balanced training, allowing you to grow quickly and safely, avoiding injuries and preserving flexibility.

9. Drink shakes
Surround your workout with nutrition, starting with a high protein and carbohydrate meal about an hour beforehand. Mix up a pro- tein shake that has a ratio of about two grams of carbs for every one gram of protein, and sip that throughout your workout. Afterward, finish the drink or mix a new one and drink that quickly. Believe it or not, whole foods are not the best option post workout they take too long to digest.

10. Recover
The ideal amount of sleep is seven to eight hours per night. You can let loose a night or two each week, but when you do, try to make up for it ASAP. Train no more than four times a week. As for your job, do whatever you can to avoid excess stress—chronic nervousness elevates cortisol, a hormone that makes your body store fat and burn muscle.

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Posted by Tuan Rumah at 8:45 AM 0 comments  
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3 must exercise for fatter abs

Monday, October 15, 2007

I went to gym 3 times a week now. I undergo a training with personal instructor for 5-class free. I learned a lot from this guy. These are some of the exercise that I am practising right now...

1. Front plank - Targets: transverse abdominals
Start on your hands and knees. Keeping your back and ab muscles contracted, drop down to your forearms while extending legs out behind you so you are resting on the balls of your feet. Be sure to keep your back straight, hips up, and neck relaxed. Hold for 3 seconds, then return to start. Repeat 10 times.

2. Scissors - Targets: obliques
Lie on your back with your fingers resting behind your head. Keeping your abdominals tight, raise your left knee and touch it to your right elbow. Return to start, then raise your right knee and touch it to your left elbow. Alternate for 15 reps in a smooth, continuous motion, keeping abs engaged and hands relaxed so you don't pull on your neck. Work up to 2 sets.

3. Leg swing - Targets: obliques
Lie on back with arms out to sides, legs and feet pointing up. Exhale and draw navel in toward spine as you lower legs to left side about 5 inches from floor. Return to start and repeat on right side. Keep switching sides for a total of 15 reps. Work up to 3 sets.

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Posted by Tuan Rumah at 8:53 AM 0 comments  
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Get fit on budget

Wednesday, October 10, 2007

Most of us especially in Malaysia has issue on this : the cost of a gym membership. Well, here's good news. You don't need to join a gym to take exercise seriously. Plenty of low-cost alternatives can help you get fit without breaking your budget.

You don't necessarily need special equipment for a cardiovascular workout. With a little foresight, activities you take for granted can become part of your exercise routine. So take advantage of everyday opportunities.

Step it up
Take a brisk walk every day, whether it's a path through your neighborhood or laps in a local mall. Take the stairs instead of the elevator — or make a full workout of climbing the stairs. Sneak in extra steps whenever you can by parking further away from your destination.

Workout doing household chores

Mow the lawn, weed the garden, rake the leaves or shovel the snow. Even indoor activities such as vacuuming and scrubbing count as a workout if you increase your heart rate.

Join in the fun

If you have children, don't just watch them play. Join them for a game of tag or soccer. Walk them to the park. Dance. Take a family bike ride. Consider modest investments.

Equipment on a budget
If you're looking for fitness bargains, these inexpensive exercise products may be a good bet:
Dumbbells: These are small, hand-held weights that you can use to strengthen your upper body. They're available in many sizes.
Resistance bands: These are stretchy cords or tubes offer weight-like resistance when you pull on them. Use the bands to build strength in your arms and other muscles. Choose from varying degrees of resistance, depending on your fitness level.
Jump-ropes: Skipping rope can be a great cardiovascular workout.
Exercise videos: Create the feel of a health club aerobics class in your own living room. Many videos are good for improving strength and flexibility too. Pick a video that matches your current fitness level so that you don't get discouraged by exercises that are too hard or too easy. If you can, borrow the video from your library first or rent a copy to see if you like it. Make sure the video is endorsed by a certified fitness.

What are your goals?
Exercise can do you a world of good. But it won't if you focus more on the trappings than on the actual physical activity. Don't get caught up in memberships or purchases you can't afford. Concentrate on your fitness goals — and how to achieve them without breaking your budget.

This article is supplied by My Personal Trainer.
Excellence tips, I love it. What do you think?
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Posted by Tuan Rumah at 8:17 PM 0 comments  
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Raya Day Diet - Don't overfeed yourself

Hari Raya is two days away... hmmm! I'm already thinking about rendang, satay, lemang, etc.. Well, how to not overeat and still enjoy the Hari Raya?? These are the tips I found which are very useful... Your Raya Day Workout/Diet Spectacular:

  1. Wake up on Raya Day (if you’re cooking – get up early - no excuses) and go for an hour-long walk. Walk hard – give thanks while you walk for your strength, endurance, and commitment to NOT STUFFING YOURSELF this year!
  2. Do not “save up calories” by starving yourself until the lunch is served. Eat a modest breakfast, depending on what time lunch is.
  3. Do not pick at food while cooking or hanging around with the cooks.
  4. Stay very present – think about the meal (before you sit down and during) and approach eating it with a conscious awareness. In other words, don’t just start grabbing for food and eating. Look at what is on the table, realize there will be dessert later, too, and decide how many dishes you will eat and the quantity you will consume – smaller quantities for more dishes, obviously.
  5. Don’t be a pig. You won’t enjoy it nearly as much as if you choose wisely and eat responsibly. Maybe you don’t need all three of mom’s famous side dishes!?!
  6. After your meal – take another walk. Walk leisurely, giving thanks all the way that you didn’t overeat, you were actually able to enjoy the company, not just the food, and your evening hasn’t been ruined by guilt and indigestion.
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Posted by Tuan Rumah at 10:38 AM 0 comments  
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Weight loss quiz

Tuesday, October 9, 2007

Are you really ready to lose your weight? This is sometimes a difficult question to answer. We are want to have nice body and healthy life. But, how serious are we?

Why not you answer this weight loss quiz to find out. It will tell you how realistic you are about your weight loss goals.

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Posted by Tuan Rumah at 1:53 AM 0 comments  
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Check your fitness using your mobilephone

Sunday, October 7, 2007

This is certainly an interesting innovation. Washingtonpost has reported that a prototype mobilephone that can check your fitness level was invented. It can take your pulse, check your body fat, time your jogs and tell you if you have bad breath. It even assesses stress levels and inspires you with a pep talk.

This prototype Wellness mobile phone was invented by Japan's NTT DoCoMo Inc. that targets users with busy lives. It has an inbuilt motion sensor that detects body movement and calculates how many calories you burn. The sensor can tell whether you're walking, running, climbing stairs, or resting, and counts the calories accordingly to tally daily totals. It's with you wherever you go, like a portable personal trainer.
I would like to get one of this phone soon. Then, I can assess my calories in and out. I just wonder how much it will cost me.

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Posted by Tuan Rumah at 7:51 PM 0 comments  
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Food that makes you sharp and alert

Friday, October 5, 2007

Exam is around the corner.. why not follow this diet to help to go through the exam or even presentation at work better...

Your pre-test meal should consist of slow-release carbohydrate plus high-quality protein. This combination will help stabilize your blood sugar while fueling your brain with continuous glucose. Bottom line -- you remain sharp, alert, and ready to conquer.

Pre-Exam Breakfast Ideas

  1. Oatmeal with Berries: bowl of oatmeal topped with 1-2 teaspoons sugar, fresh berries, and a glass of skim milk.
  2. Egg Sandwich: 1-2 scrambled eggs between 2 slices of whole wheat toast; enjoy with a sliced orange.
  3. Breakfast Burrito: whole wheat tortilla stuffed with a scrambled egg, shredded low-fat cheese, ½ cup black beans and optional salsa
  4. Waffles with Peanut Butter and Bananas: whole-grain waffles, toasted and topped with peanut butter and banana slices.

Pre-Exam Lunch Ideas

  1. Turkey/cheese sandwich on whole wheat bread with baby carrots and an apple
  2. Cold pasta salad tossed with light canned tuna, vegetables and low-cal dressing.
  3. Leftover dinner; chicken stir-fry with rice
  4. Bowl of hearty lentil or black bean soup with whole grain crackers

After-school Homework Helpers

  • Low-fat popcorn
  • Grapes (chilled or frozen)
  • Apple slices with peanut butter
  • Soy crisps
  • Healthy dry cereal (Puffins, Mighty Bites, Heart to Heart, Multi-Grain Cheerios)
  • Baby carrots
  • Pepper sticks (red, green, and yellow)
  • Cherry and grape tomatoes
  • String cheese
  • Edamame (in the pod)
  • Raw almonds or cashews

Extra Credit for Overall Brain Health

  • Hydrate with plenty of water
  • Load up on omega 3 fats (fatty fish, omega 3 fortified eggs, ground flaxseeds, and walnuts)
  • Eat foods rich in folic acid (spinach, oranges, broccoli, and fortified breakfast cereals)
  • Get plenty of exercise
Interesting right? simple diet with better life.. that is we want!

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Posted by Tuan Rumah at 11:40 AM 0 comments  
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Change your life style

Tuesday, October 2, 2007

When I about to start workout, my biggest concern is how much do I need to spend? This is because I'm actually pretty tight on my monthly budget. I know that I need to exercise but how can I do that without incurring more cost like going to gym, buy exercise equipment etc?
So, I is I have done, simple, easy and no additional cost. How? Let me tell you:

1. Use stairs - I think you can find thousand tips about this. Why? Because it is simple, easy and effective. Research shows that climbing stairs (72 steps per minute) will burn an approximately 95 calories. I live in apartment, at level 5 and work in office at level 11. So, what I do is I don't use life anymore. I just use stairs to go to office and back. Then, I also take LRT, which I don't take the escalator, I use stairs.

2. Carry bag pack - remember the tip that I told previously about wearing weight vest. I am thinking why not just carry bag pack to and back from office. I just need to carry my notes, things that I need to use in the office in my bag pack. I even bring back my notebook now. The heavier the better.

3. Standing in the LRT - This is I called 'Shooting two birds with one stone' While you are helping others, you also workout your leg and hand, standing in the moving LRT with a bag pack.

4. Do seat up and push up - every day in the morning and before sleep, try to do push up and seat up. Start with 5 first and slowly increase them from day to day. You will feel the different within 1 week.

5. Buy your groceries at Giant or Tesco or Carrefore - Shopping and push trolley for one hour will burn 200 calories. By shopping in these big hypermarket, you can easy achieve 1 hour. I always take at least 1 hour to shop there.

6. Wash and wax your car - instead of sending to car wash, why not wash it on your own. You will actually satisfy with your washing, exercise and saving money. It will burn an approximately 300 calories.

There are many more our daily activities that can help us to exercise. Remember be creative in finding way to exercise. It has to be incorporated into our daily life. If you have other tip, why not share with us here... :-)

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Posted by Tuan Rumah at 8:01 AM 0 comments  
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World Heart Day celebrations

Sunday, September 30, 2007

Families and communities are urged to encourage each other to develop heart-healthy habits for this year’s World Heart Day celebrations.

WITH 155 million overweight and obese children globally, studies have shown that parents can play a major role in helping children control weight and develop other healthy habits to reduce major risk factors for heart disease and stroke in later life.

Recognising parents’ influence not only in families but beyond into community groups, this year’s World Heart Day, 30 September 2007, is themed Team Up for Healthy Hearts.
World Heart Day, now in its eighth year, is run by the World Heart Federation’s member organisations in over 100 countries.

Heart disease and stroke is the world’s largest killer, claiming 17.5 million lives a year – 80% in low- and middle-income countries.

Heart disease and stroke is largely preventable if the main risk factors, including high blood pressure, high levels of cholesterol and blood glucose, tobacco use, inadequate intake of fruit and vegetables, overweight and obesity, and physical inactivity are reduced.

For further information visit:

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Posted by Tuan Rumah at 7:48 AM 0 comments  
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10 recommended post-workout snacks

Thursday, September 27, 2007

During weight training you use muscle glycogen stores to fuel the workout. Those stores must be replenished for optimal muscle recovery as well as muscle growth and repair, so you will need carbohydrates as well as protein. Foods with both that are also low in fat are the best for you.

Here are 10 great post-workout snacks:

  1. Skim milk (not only does it have protein and carbohydrates, it also has lots of water, which will help replace fluids lost from sweating)
  2. Yogurt
  3. Bagel with turkey breast slices (add desired veggies and mustard)
  4. Tuna salad (made with non-fat mayo) on whole-wheat bread
  5. Banana shake made with banana, orange juice and vanilla yogurt
  6. Jar of sports drink and a cup of non-fat cottage cheese
  7. Juice and a handful of dry-roasted soy nuts
  8. Low-fat or non-fat cheese and crackers
  9. Vegetable bean soup and a roll
  10. Dried fruit and low-fat cheese
All these snacks are easy to find in Tesco, Carrefore and Giant.. try it out and see!
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Posted by Tuan Rumah at 7:54 AM 3 comments  
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7 simple tips for your fitness

Wednesday, September 26, 2007

Food is always the main concern in our efforts to lose unwanted pounds. We know that we should eat the right foods at the right time in the right amount in order to optimize the burning of the extra calories efficiently. Below are 7 quick tips on how to eat more and yet lose weight by Jessie McFarland who is a weight loss consultant at

1. Eat your breakfast - Breakfast is important so do not skip them. Your body has gone through 10 hours without food so it is time to give it some energy boost and jumpstart the day. Take 2 eggs, whole wheat bread with some peanut butter or high fiber cereals, yogurt, cocoa drink with some baby carrots will put you on the right start for the day.

2. Drink lots of water - Pure water is what you should drink and not any other sweetened juice or carbonated water. The body is made up of 70% water so are other important organs. Take at least 8 glasses of water over regular hours of the day. Water is known to aid in weight loss and it is essential to have lots of them.

3. Take an appetizer - Before lunch and dinner, have an appetizer as a starter. You can also easily make yourself an appetizer consisting of mixed salad with some light dressing. For a nice soup, go for the clear mixed vegetable soup or an onion soup. The idea is to help you to lose weight with the reduced calorie content of these foods you are taking. You may feel fuller by the time your main meal arrives.

4. Choose nutritious snacks - If you have to snack, choose some whole grains, nuts, seeds or low-fat yogurts. The grains and nuts are rich in essential fatty acids and provide you the energy boost. Avoid refined foods such as cookie, biscuits and confectioneries as are they are unhealthy junk food. Instead choose high fiber, low calorie and low sugar content food such as an apple and strawberries will keep you energized before the next meal.

5. Eat your vegetables - Incorporate vegetables in each and every meal. Your body needs the essential vitamins, minerals and fiber to protect you from chronic diseases. Vegetables are low calorie low-density foods and the key to weight loss is to eat them as a substitute to other higher calorie foods. Fresh vegetables are nature foods and are meant to be eaten in the way nature has intended. You can add flavor to the vegetables with some sauce or gravy if you wish.

6. Have fruits as desserts - Fresh whole fruits are the best and they are both filling and contain the essential nutrients to protect you from sickness. Dried fruits are less satisfying so you may end up eating more for the same calories found in fresh fruits. Choose fruits that are slightly ripened as they contain less fruit sugar.

7. Have regular meals - Having 6 meals a day may appear that you are eating more but you are in fact losing weight if you are choosing the right diets. Eating more regularly has the effect of keeping your metabolism rate running and burning calories at the same time. The other reason is also that, if you are having more meals, your food intake portion at each meal may also be reduced accordingly. Your food intake is limited by how hungry you are and not how much you should be eating at each meal.

This is an excellence and practical tips on dieting.. with those good food, remember to workout at least 30 minutes daily...for your fitness!!

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Posted by Tuan Rumah at 7:28 PM 4 comments  
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Tune up your workout

Tuesday, September 25, 2007

Needs some new beats to spice up your workout? Check out these suggestions from trainers at the Denver Athletic Club and Fitness magazine:


Maroon 5 "Makes Me Wonder"

U2 "Beautiful Day"

KT Tunstall "Suddenly I See"

Coldplay "Yellow"


Justin Timberlake "SexyBack"

Fergie "Fergalicious"

50 Cent "In Da Club"

Beyoncé "Ring the Alarm"

Chris Brown "Run It"

Avril Lavigne "Girlfriend"

Nelly Furtado "Maneater"


The Fray "How to Save a Life"

Jack Johnson "Better Together"

Enya "Caribbean Blue"

Beatles "Eight Days a Week"

Cool right! Download from internet and load it on your MP3. Start workout with music today...

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Posted by Tuan Rumah at 10:31 AM 0 comments  
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