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What is the 21 Day Fix Fitness Program?

Once you sign up for 21 day fix, you will not only be taking part in the amazing nutritional program, you will be taking part in the intensive fitness program as well. I forgive you if you did not know about the fitness aspect, many people focus solely on the nutritional portion of 21 day fix.
That is why I am here today, to let you in on the fitness program, and what it entails for you. Below we will take a look at the 21 day fix fitness schedule and the specific exercises found in the schedule.
So if you would like to know more about this fitness program read the interesting information below.

The 21 Day Fix Fitness Schedule

The fitness schedule provided below has been designed by Autumn Calabrese, and each of the workout sessions lasts 30 minutes. The aim of this workout schedule is to push you to your limits, so that you can lose 15lbs in 21 days. The hope is that even once the 21 days are up, you will continue living an active lifestyle that will keep you at a healthy weight.
As you can also see from the schedule there is an exercise provided for each day of the week, but due to the short duration of the sessions you should have no problem fitting the workouts into your day.

21 day fix schedule

WEEK 1
Day 1: T.B.C: Total body cardio
Day 2: Upper fix
Day 3: Barre legs or lower fix
Day 4: Pilates or flat abs
Day 5: Cardio fix
Day 6: Dirty 30
Day 7: Yoga fix

WEEK 2
Day 8: T.B.C
Day 9: Upper fix
Day 10: Barre legs or lower fix
Day 11: Pilates or flat abs
Day 12: Cardio fix
Day 13: Dirty 30
Day 14: Yoga fix

WEEK 3
Day 15: T.B.C + an optional double of Pilates fix
Day 16: Upper fix + an optional double of cardio fix
Day 17: Barre legs/ lower fix + an optional double of 10 minutes fix for abs
Day 18: Pilates fix/ flat abs + an optional double of Total body cardio
Day 19: Cardio fix + an optional double of upper fix
Day 20: Dirty 30 + an optional double of Pilates fix
Day 21: Yoga fix

Maintaining a healthy body calls for one to sacrifice a lot and get out of their comfort zone. With the 21day fix plan, achieving the objectives and goals set will totally depend on the individual who has chosen the plan. Here I shall help you with the 21 day fix tips that will ensure you stick to the program and enjoy the end results. The tips will help you approach dieting differently since the process has been simplified to ensure you enjoy your eating.

The 21 Day Fix Fitness Routines

The fitness routines of the 21 day fix program are intense and challenging, and their aim is to help you burn maximum fat and calories withing the 30 minute time period. These routines also build muscle, and promote core strength.
The routines are low-impact, meaning that there is little chance of you getting injured. There are 6 main workouts provided by 21 day fix, as well as 2 bonus workouts that can be rotated into the schedule.

These workouts include:
1. T.B.C: A complete body workout that keeps you heart rate and metabolism up.
2. Upper Fix: Resistance training routines that sculpt your back, chest, shoulders, arms, and core.
3. Lower Fix: Resistance training routines for your glutes, quads, and hamstrings.
4. Pilates Fix: A Pilates-style workout that helps to strengthen your core, tighten up your hips and glutes, and elongate your muscles.
5. Cardio Fix: A heart pumping routine that will leave your entire body drenched in sweat.
6. Yoga Fix: A yoga-style workout that helps with balance, strength, and flexibility, in addition to helping with circulation and recovery time.

BONUS WORKOUTS
1. 10 Minute Fix for Abs: A routine aimed at shaping your abs
2. Dirty 30: 8 fat-burning exercises that promote a lean and strong body

21 Day Fix Tips and Tricks

1. Always ensure you remember your goals.

Since the program is a bit tiresome and demanding at times, reminding yourself of what you want to achieve at the end will keep you motivated and stick to the program. The result of losing weight should always be at the back of your mind.

2. Diversify your diet

We all know how sick it can be to stick to the same type of food. In case you purpose to go to the end of the program, make use of the many recipes available in the meal planner. The recipes will help you come up with various meals that are good and still stick to your goals.

3. Prepare yourself

While undertaking the workouts and combining them with the dieting, at times it might be a challenge if you fail to plan. Not every meal will be good while you have some workout to do. When you understand what is ahead of you in the program, you will be able to plan and prepare a meal that is good for that activity.

4. Be in the right company

When I talk about the company, I’m referring to those people you surround yourself with while undertaking the program. The people should be able to motivate you and give you the confidence to ensure you stick to the program. Always have like-minded people who will always be there to share ideas and inspiration. You can join online groups of people who also are under the same program.

5. Stick to the program

As demanding as the program might sound, you should not think of cheating your way out in any way. Any cheat has its setback, and all the rest of the program might be null and void. As I said earlier, the success of the program depends on your self-discipline and hence you have to speak to yourself to ensure you stick to the road.

6. Ensure you have a blank weekly meal planning worksheet

By having the weekly meal plan, it will ensure that you have your nutrients well spread out throughout the week. You can as well divide your containers by meal; think of having them up between meals and snacks. The program should help you stick to a healthy eating pattern. Make sure you plan each of your meals as well.

7. Treat yourself

You are not under medication my friend. Having a one treat in a week is an option to ensure you enjoy the program. The booklet on the program comes to a place where it says that you can replace some of the containers you are to take with drinks and treats. You can opt to replace one of the yellow containers with a drink of your choice; wine, milk or even some juice.

Conclusion

You asked what the 21 day fix fitness program was, and I believe that I sufficiently answered the question. You can get more information by following this website to start planning your workouts. Best of luck on this journey!

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The Link between Emotional Stress and your Heart

For hundreds of years the heart has always been seen as a symbol of emotion, although this has been in direct contrast to psychologists claims that emotions are solely mental expressions produced by the brain. So which is it? Is emotion linked to the brain or to the heart?

Emotional Stress Heart

Recent studies have shown that the emotions are as a result of the heart, brain, and body working together. It is therefore no surprise that there has been discussion revolving around whether emotional stress is linked to heart health, and that is what we will be exploring below.

What Does The Research Say?

Current research on the link between emotional stress and heart health is inconclusive, with some researchers saying that there might be a possible connection. For example, one study has shown that anxiety and depression puts you at a greater risk of heart failure or a heart attack in the future.

Furthermore, people with heart disease who also suffer from depression and anxiety are more likely to remain in hospital for a longer time. On the other hand, studies are unsure about whether emotional stress is the sole cause of heart disease, or whether it is a negative health risk which reduces your overall wellness.

What we are sure of is that there is a relationship between heart disease, anxiety, and high blood pressure, and below we will try and explore this relationship further.

What Is The Relationship Between Emotional Stress And Your Heart?

Emotional stress has a negative impact on your body, and this can be explained via a chain reaction that is catalyzed by stress. When you are experiencing emotions of fright, frustration, anxiety, anger, tension, or depression, your body will automatically release the stress hormones known as adrenaline and cortisol.

These “fight or flight” hormones work to effectively deal with stress, and their release into your body will cause your heart beat to increase in pace, your blood pressure to rise (hypertension), and your blood vessels to narrow.

Once you have calmed down and your stress has abated your heart rate and blood pressure return to normal. However, if you are constantly in a stressed out mood, then your heart never has an opportunity to recover and this can result in damaged artery walls.

Furthermore, the high blood pressure and inflammation caused by emotional stress increase the risk of heart problems and heart disease. High blood pressure also increases the occurrence of blood clots which cause heart attacks.

All in all, it is quite clear that too much stress on a consistent basis is bad for you heart.

Managing Stress

In order to reduce the negative impact of stress on our heart, it is important to manage it as best as we can. While research is still ongoing, managing stress may be an effective way to prevent heart disease.

Unfortunately, many people decide to deal with stress in unhealthy ways, such a drinking too much, smoking, and overeating- all of which can contribute to heart disease. However, keeping your emotional stress under control with the following healthy methods will protect you from heart disease and associated problems.

So if you are feeling stressed try out these simple tips:

  1. Be active: When you participate in exercise you have the chance to burn off all your excess energy and stress, as well as getting rid of all tension and anxiety.
  2. Meditate: When you are feeling stressed, get yourself in a relaxed and reflective mood by meditating, doing yoga, journaling, listening to music, reading a book, and praying. These methods allow you to calm and clear your mind, in turn relieving all stress you might be feeling.
  3. Socialize: When you are feeling out of whack, getting together with the people you love can ease your stress. Social connections have been proven to reduce incidences of high blood pressure.
  4. Stay away from stressful situations: One thing is clear; you get stressed when you are placed in a stressful situation. Therefore if you want to avoid stress you should avoid being in situations which are known to increase your stress levels.

Final Verdict

As you can see from the information provided above, there is still a long way to go in proving a direct link between emotional stress and heart health. However, the evidence we presented seems to lean in the affirmative direction, meaning that you need to manage your stress in order to protect your heart.

With this in mind, it is wise to start implementing the tips given above in order to reduce the risk of heart disease. Good luck on your journey!

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Insanity Max: 30 Calendar

The calendar is an important element in this program. It keeps you on track in regard with the workouts. The entire program takes two months and each month has its own activities. In the first month, the insanity max 30 workout plan involves two cardio routine challenges, two intense strength workouts and an extreme Friday challenge. The following is what you expect in the first month:

First Month Calendar

Insanity_Max_30_Calendar

Cardio Challenge

This is the most intense cardio routine in the insanity max 30 program. This workout involves a 30 minute of moves facilitating burning of calories. It is not easy to dedicate all the thirty minutes because of the intense nature of the exercises. However, you should do your best to exploit fully your potential and capacity.

Sweat Intervals

After you have exhausted cardio challenge, you will start working on sweat intervals. They involve thirty minutes of sweat inducing exercises and calorie burning which will give you drenched.

Tabata Power

In this workout, you are required to be very active for twenty seconds and rest for the ten minutes as per the principle one famous Tabata. The results will be series of routines which will exert the muscles properly.

Tabata Strength

As you move from one level to another, the exercises become more insane. In particular, Tabata strength has no rest period. You are required to push all the workouts without rest till the end of thirty minutes.

Friday Fight Round 1

The last activity in the first month of insanity max 30 is Friday fight round 1. This is an amazing time challenge and is meant to examine whether your willpower can overcome the extreme nature of the workouts.

Second Month Calendar

The second month involves explosive routines which build on just concluded workouts in the first month. The following are major activities that you expect in the second month:

Max Out Cardio

Believe me this can turn out to be workout crazy. It is used to test the capacity of your max out to the fullest.

Max Out Sweat

This is a sweat induced routine which is set to burn as much calories as you keep on it. It will leave you real worn out but, drenched in sweater but feel better at the end of the day.

Max Out Power

This is another workout which seems to be interesting and easy. It involves plyometrics routines in an interval format. It requires you to be active for forty five seconds then granted fifteen seconds to rest.

Max Out Strength

Just like we described max out power above, max out strength uses a similar interval format which targets your chest, arms and shoulders.

Friday Fight Round 2

This is the second phase of Friday fight that you witnessed in the first month. Just like other workouts, Friday fight round 2 is indeed crazy and intense. This will be the ultimate body versus mind challenge.

These are all activities involved in the insanity max 30 programs. They are all spread over sixty days and every day counts. It is not advisable to miss any day’ workouts as this will negatively affect the end results.

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Tips for Men’s Sexual Health

Tips for Men’s Sexual Health

We all want to be (and stay) healthy, and in a lot of cases, many people try to take care of themselves by getting regular exercise, watching what they eat and managing the stress in their lives. The thing is that many men are unaware that they could also take care of their sexual health and they can prevent problems before they happen.

We are going to show you 8 tips for maximum sexual health:

  • 1. You need to eat a healthy foodA lot of men are surprised when they learn that food they eat can affect their sexual performance. The thing is that you will keep your “sexual” system in good working order by eating healthy foods that are low in fats and high in nutrients.  Eat plenty of vegetables and fruits, whole grains, lean cuts of meat and low-fat milk.
  • 2. You must have regular exercise! If you are that guy who lives a “couch potato” lifestyle, you could soon find yourself with sexual problems. And you don’t want that. If you get up and move, you will be taking an active role in maintaining your sexual health.  First, you need to check with your physician, and after that you can start a program of regular exercise that includes jogging, cycling, any cardio exercise that you find enjoyable.MensPushUps
  • 3. You must stop smokingThe main cause of sexual dysfunction in men can be a smoking. Many doctors agree with that.  The majority of men who suffer from ED are smokers, and also smoking can decrease sperm quality and count. If you didn’t know smoking damages the small arteries that feed blood to the penis, and making it difficult sometimes to maintain an erection.
  • 4. You must reduce your alcohol intakeAlthough you enjoy the buzz you feel when you are drunk or when you are drinking alcohol beverages, do not forget that you are putting yourself at risk for ED.  Maybe alcohol make you feel sexier, but it also causes some erection problems, reduces libido and very often damages the ability to have an orgasm.
  • 5. You need to learn how to manage stress in your lifeStress can leave you feeling worried, exhausted, very nervous and uptight and also can lead to sexual problems. Your life will soon feel as if it is out of control, if you let stress to manage your life, instead of the other way around.  You need to learn stress management techniques, and you need to find ways to handle sadness and anger. By doing that you will be do your part to maintain your sexual health.stress_ruining_your_life
  • 6. You should use lubricants Men often experience a gradual loss of sensitivity in their penis, as they grow older.  But lubricants can help men with this problem to increase a freer range of motion, and to raise sexual enjoyment.
  • 7. You must avoid illegal substancesSadly, some men will take illegal drugs to get high, because they think that will increase their sexual experience.  But it has the opposite effect in most cases. Avoid illegal substances if you want to avoid ED!
  • 8. Try to maintain a positive attitudeMen who have a positive attitude in life also enjoy a problem free sex life as well. Enjoy the benefits by adjusting your attitude to a positive one!
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