Tag Archives: #health

Couples Who Work Out Together..

It’s that time of the year love birds.  The time where we pair up and celebrate the most wonderful feeling we as humans have to offer; love.  Many couples will celebrate through conventional means, such as chocolate sweets or elegant dinners.  Let’s be real though, your not most couples.  Whether it’s your PIC (partner in crime), or your regular swole-mate, we have some body shredding partner exercises for you to perform.

These exercises are a total body workout and will get you burning calories.  They will pin your partner’s weight against you, to build up some resistance for each movement.

Repeat this circuit 5 times.  Always alternate between movements for each partner, before moving onto the next exercise.

Band Sprints – 100 meters

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  • Partner B wraps a resistance band around Partner A’s waist and hold both ends.
  • Partner B holds the end of the resistance band with a braced core, bent knees, and hips back.
  • Partner A then sprints forward, keeping a tight resistances throughout the band.
  • Switch positions on your way back.

 

Partner Row – 10 reps

Starting PositionExecution

  • Laying down on the ground Partner A grabs onto Partner B’s arms, with Partner B’s legs straight.
  • Partner A performs a row toward Partner B with elbows bending and shoulder blades squeezing back together.
  • While Partner A is performing this motion, Partner B knees are bent and arms extended; keeping a constant tension.
  • Partner A then returns slowly back into original position.

 

Ball Sit ups – 10 reps

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  • Partner A starts by laying down on the ground, knees bent with a medicine ball in hands above their head.
  • Partner B should be in a seated position facing Partner A with feet wrapped around Partner A’s legs.
  • Partner A then sits up with the ball and passes/tosses it to Partner B.
  • Partner B then lays down with the ball and repeats the process.

Leg Throw Downs – 15 reps

Image result for Partner Leg lifts

  • Partner A starts by laying flat down on their back, while Partner B stands over Partner A’s head.
  • Partner A then grabs the back of Partner B’s legs/ankles for stability.
  • Partner A lifts both legs up together, as straight as possible.
  • At the top of the lift, Partner B pushes the legs back down to the ground.

 

Partner Pistol Squats – 10 reps per leg

Image result for Partner pistol squatImage result for Partner pistol squat

  • Partners A and B start by facing each other, about one foot apart
  • Holding each others forearms, arms slightly bent and parallel to each other.
  • Both Partners then lift their right foot off the ground and extend it straight out from their right hip.
  • They then slowly start bending hips back and lowering into a squat position with the left knee.
  • Abs should be flexed and back straight while doing this motion.
  • Pausing for a moment at the bottom of their squat, both partners then slowly stand back up.
  • Switch legs after reps are finished.

 

Push-up and Squat – 10 reps

  • Partner A begins in a high plank position, with arms straight, shoulders above wrists, and core flexed.
  • Partner B stands at Partner A’s feet.
  • Partner B grabs Partner A’s ankles, so that Partner A is in a “wheelbarrow” position.
  • Partner A then lowers into a push-up, while Partner B simultaneously lowers into a squat.
  • As Partner A pushes up to resting position, Partner B will follow.

Jump overs – 10 reps

  • Partner A will start off holding a forearm plank position.
  • Partner B will begin at Partner A’s feet and begin jumping over to the other side.
  • Use both feet and jump laterally over, landing in a slight squat position.
  • Repeat this process by immediately jumping back over to the other side.
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Start Fresh This New Year

Here we come to the close of 2016.  A new year is coming.  A fresh start to set news goals, overcome different obstacles and make a better ‘you’.  Undoubtedly everyone has the similar goal of improving myself.  This can be anything from creating less stress at work to simply working out more frequently.  It is clear we will all welcome 2017 with open arms and minds.

You may be one of the people that will mob to the gym and partake in the battle of equipment.  Maybe you’ll hire a nutritionist to better improve your diet.  Or you might start doing your own home remedies to lose some weight.  


One habit to consider this new year is consuming detoxifying drinks.  Detox drinks combine ingredients like fruits, vegetables and herbs and infuses them with water.  These bring major health benefits and reduce the toxicity in our bodies.  What better way to bring in the New year than to give your body a fresh cleaning.  These drinks are full of flavor and have zero calories, making for a great tool to shed some extra pounds.

Water infused drinks also come with other benefits to the body:

  • Reduction in inflammation: When your liver is cleansed, your digestive system gets a break, which helps reduce any swelling within the body.
  • Energy Boost: Toxins from the environment, pesticides, chemicals and other daily pollutants we encounter are stored in our cells. Detoxifying these toxins will free the body up, making it run more efficient.  This leaves less feelings of exhaustion and more for alertness.

 

  • Digestion and weight loss support: The ingredients used in water infused drinks will boost your metabolism.  Many fruits like grapefruit, contain special enzymes that boost metabolic functions by utilizing sugar.  This will leave your body feeling fresh and light
  • Promotes healthy skin:  Chemicals and pollutants can build up in our pores, causing wrinkles and dry skin.  By consuming fruits and vegetables, we can strengthen the metabolic mechanisms of our skin to give it a youthful glow.  Since Vitamin C is prevalent in many detoxifying foods, this will help to slow aging and heal wounds.

What this all translates to is a stronger immune system and faster functions.  By drinking infused water we can reduce muscle fatigue, recuperate faster and release fat cells more naturally.  

There are dozens of recipes with multiple ingredients you can use when making your detox drink.  Here are some of the more popular ones to choose from:

  • Watermelon
  • Cucumber
  • Lemon
  • Lime
  • Grapefruit
  • Raspberries
  • Strawberries
  • Mint
  • Ginger
  • Rosemary
  • Dandelion
  • Apple cider vinegar
  • Aloe Vera gel

So give these drinks a try.  Set new goals for the year and hit the ground running.  Be afraid to fail and try until you succeed.

Some Detox Recipes To Try At Home

How To Keep Moving Through A Busy Holiday Season

The holiday season is officially here.  The month of December seems to fly by as we countdown the days to our winter break.  This time of year is filled with busy plans, traveling around and of course delicious foods.  You might be visiting family one weekend, then traveling somewhere tropical the next.  Maybe one weekend is booked for your office christmas party, and the next is dedicated towards battling mall traffic.  Whatever it may be, it is clear that this time of year disrupts any daily schedule.

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When we are out of our routine, we are out of balance.  Instead of some carefully thought out healthy meals for the week, we may be ordering take-out.  The normal hour gym session may be skipped due to the massive list of errands that need to be completed.  It’s very easy to fall into the holiday trap and ‘pause’ any wellness we practice for our bodies.

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It is imperative not to let this happen.  When we are out of balance, it becomes increasingly harder to get back into good habits.  The supposed one week off from training can easily turn into a month.  After just three days of non activity aerobic fitness begins declining, followed soon after by strength conditioning.  Our bodies need to be moving and our hearts pumping. 

If you find yourself short for time, consider doing some quick 10 to 20 minute body weight exercises.  These can be done at home, in a hotel room, or at the park next to your cousins house. These types of exercises require little to no equipment, will get your heart rate beating and will maintain your physique.  A perfect pick me up for when your in a pinch.

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Body weight exercises are things like push-ups, squats, pull-ups, jumping jacks etc.  When paired with HIIT, or circuit training, they can boost endurance and build muscle strength.  The idea is to have short bursts of energy, followed by a short resting period.  Think of it as a 1:2 ratio between exercise and rest.  For example, if you jump rope for 20 seconds at max effort, then you would rest for 40 seconds.  Because of afterburn, workouts like these require less time to reach a ‘fat-burning’ state.  This makes for a perfect at home substitute for when you can’t make it to the gym.

Here are a couple example circuits to get you started:

Circuit 1:

  • 50 jumping jacks
  • 50 High Knees
  • 50 Mountain Climbers
  • 20 Squats
  • 10 Burpees
  • 25 Full Sit-ups
  • 30 Second Plank

Rest 1 minute

  • 50 Jumping Jacks
  • 20 Lunges
  • 15 Pushups
  • 20 Squats
  • 15 Tricep Dips
  • 25 Crunches
  • 30 Second Plank

Rest 1 Minute

  • 50 Jumping Jacks
  • 20 Cross Body Punches
  • 20 Donkey Kicks (10 per side)
  • 20 Squats
  • 25 Russian Twists
  • 25 Bicycle Crunches
  • 30 Second plank

Circuit 2:

  • 50 Jump Rope
  • 250 Meter sprint
  • 20 Walking Lunges (10 per leg)
  • 20 Squats
  • 15 Push-ups
  • 15 Sit-ups

Rest 1 minute between sets

Repeat 2-3 times

What To Do Post-ThanksGiving

Thanksgiving has come and gone. What a wonderful holiday it was to have spent time with loved ones.  Of course the best part being the never-ending dishes that fill our tables with delicious thanksgiving foods.

This battlefield is where the true champion arises between family members to see who can refill their plate the most.  Then you get the personal battle of cramming in as much leftovers as possible, while suppressing the feeling to throw it all up. 

So after a long weekend of stuffing filled stomachs, we may be left feeling a bit heavier around the waist. We might be moving a bit slower and our belts might need to be hitched a little looser.  This is because we just consumed between 2,500-4,500 calories in our single feast. 

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However, no need to feel guilty about consuming 2-3 times your daily caloric intake.  This time is meant to be joyous and glutenous.  It’s one of the few times a year we are allowed to let loose and celebrate with our universal language, food.

Now it’s back to the everyday grind where we need to bring our bodies back to balance.  What we need is something that will shock our metabolism and lower insulin resistance.  Something that will decrease our blood glucose levels and promote weight loss.  What we need is some high-intensity interval training (HIIT).

HIIT is an exercise strategy where you alternate between short periods of intense anaerobic exercise with less-intense recovery periods. Usually HIIT exercises will range between 4-30 minutes of hard cardiovascular work.  This type of training will utilize something called “afterburn“.   

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Afterburn essentially takes the significant rise in oxygen intake after strenuous activity and erases the body’s ‘oxygen deficit’.  After a workout, our body’s will use oxygen to recover and adapt to the exercise we just performed.  Post-exercise oxygen consumption directly replenishes the phosphagen system and fuel stores, while promoting cellular repair and anabolism.  What all of this means is an increase in metabolic function, which leads fat burning.

To put into simple turns, afterburn allows your body to burn calories even after you’ve finished working out.  Low intensity steady state cardio (LISS) exercises, like running on the treadmill, will only only burn calories while your working out and won’t induce afterburn. 

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There are many variations and training regimens that will use HIIT workouts.  One of the more popular ones today is Crossfit.  Below I will provide a few examples that you can do yourself to work off the thanksgiving meals.  Remember that HIIT can be very strenuous and it is easy to injure yourself if not done correctly.  So train within your limits and always use correct form.

AMRAP – As Many Rounds As Possible

20 minutes:

250 meter run

20 lunge jumps

15 v-ups

10 pull ups

250 meter run

20 squats with weight

6 burpees

10 chin ups

Aim for at least 4 sets in 20 minutes

EMOM – Every Minute On The Minute

10 Minutes:

Even Minutes: 7 chest-to-bar pull ups

Odd Minutes: 10 unbroken wall balls

TABATA– 20 seconds max effort | rest 10 seconds | then move to next move

4 Rounds, 20 Minutes: Rest 1 minute between rounds.

Squats- 20 seconds | rest 10 seconds

High Knees – 20 seconds | rest 10 seconds

Froggers – 20 seconds | rest 10 seconds

Speed Skaters – 20 seconds | rest 10 seconds

Plank Jack + Knee Tuck – 20 seconds | rest 10 seconds

Tuck Jumps – 20 seconds | rest 10 seconds

Mountain Climbers – 20 seconds | rest 10 seconds

Squat Jump Turns – 20 seconds | rest 10 seconds

Burprees – 20 seconds | rest 10 seconds

An Ayurvedic Approach To Soothing Your Aliments

Winter is finally here in full force.  This is the time of year where we overfill our bellies, bundle-up and hibernate away from the freezing elements.  Often winter is the time where we find we are at our biggest imbalance.  Whether it’s a cold, stress from the snow, or too many drinks at the holiday party, our imbalances are everywhere.

The correct remedy is essential to keeping your everyday life manageable.  To sooth your aliments there are many approaches you can take.  You can turn to modern day medicines like Advil or NyQuil, or you can take a more holistic approach.

The Daily Beast lists some alternative Ayurvedic remedies that are cheap and effective to bringing your life back in balance.

1. Fever—Crush a handful of basil leaves and a 1 inch piece of ginger. Press the mixture into a sieve with the back of the spoon to squeeze out the liquid then add 1tsp of honey. Drink ever 4 to 6 hours.

2. Acid Reflex and Indigestion – Chew a few basil leaves after a meal. The simple act of extra chewing will help create additional saliva which can aid in digestion.

3. Hair Loss—Take one part cinnamon to two parts honey to 3 parts olive oil, mix it together and apply to areas of hair loss for about a half hour then wash away.

4. Hangover—Make yourself a cup of coffee and squeeze in the juice of half a lemon. While drinking that eat two bananas and let the peels soak in a glass of water. Once you finish the cup of coffee wait a little bit to digest then drink the glass of water.

5. Menstrual Cramps—Eat two tbsp of flax seeds during your period because of their hormone balancing lignans and phytoestrogens.

6. Snoring—Take a cup of warm milk and mix in a tsp of Turmeric powder. Drink it before bed. This one I can personally attest to as a miracle cure. I actually find that having this once keeps me snore free for up to a week.

7. Whiter Teeth—Make a paste by crushing some basil leaves with the zest of an orange. Put it on your teeth for about twenty minutes then wash it off.

8. Improved Memory – Have a tsp of good quality raw honey with a pinch of cinnamon before bed to give your brain the glucose it needs to work all night long processing and repairing.

9. Allergies—Mix one part cucumber juice with one part beet root juice and three parts carrot juice. Drink it once per day.

10. Nasal Congestion – Put some black pepper in a pan and heat it on high for a couple of minutes the breathe in the fumes through your nose.

11. Headache—Take the rinds of a couple of lemons and squash it into a paste. Apply to the forehead for fast relief and follow up with a cup of green tea with half a lemon squeezed in.

12. Anxiety—Squeeze fresh orange juice into a glass then mix in one tbsp of honey and one tbsp of nutmeg for a daily tonic to help ease your stress.

13. Dry Skin – Mash together two bananas with two tbsp of honey and apply it to the skin for about fifteen minutes before washing the paste off.

14. Hypoglycemia or Low Blood Sugar – Make a tea from hot water and licorice powder which you drink twice daily.

15. Common Cold – Add a tsp of ground black pepper and a tsp of ground turmeric to a glass of warm milk.  The Daily Beast also suggests the “Less Doing” method which prescribes zinc and lime.  Take 100mg of zinc when you wake up, followed by four 8 ounce glasses of water with a whole lime throughout the day.  Then finish off with 50mg of zinc right before bed.

 

The Change in Consumer Behavior – Water

How much would you pay for a bottle of water? $5? $10? $20?!

A water bar in Los Angeles is becoming quite famous with their extensive 46-page water menu, which includes a $20 bottle of water.

Now you may be thinking that $20 is ridiculous to pay for just water.  Well this is exactly what most Los Angeles residents thought when Martin Riese created the menu for the Ray’s and Stark Bar two years ago.  Fast forward to present day, business has grown 500% and his water menu has expanded to two other locations.

Let’s go back to the original question, “how much would you pay for a bottle of water?”;  I’d say it all depends on the type of lifestyle you are trying to live.  Customers of Riese’s water menu don’t mind paying a premium because they are very conscious of what they are putting into their bodies.

Many Americans are changing their behaviors and re-evaluating everything from the types of foods they are eating to the kinds of beverages they drink.  There is a health movement sweeping the nation, as people are becoming very cognizant of the unhealthy additives found in today’s popular foods and beverages. In the beverage industry for example, U.S consumers are replacing high calorie soft drinks with healthier alternatives.

For this reason, we are seeing a trend for demand on high quality premium water.  Water connoisseurs, like the ones who visit Riese’s bar, can taste the difference in water quality.  They know that the varying levels of ‘total dissolved solids’ (TDS), aka mineral content, will completely affect the flavor of the water.  These connoisseurs know that when water comes from a clean source, like a mineral spring, high TDS levels are favorable.

“[Customers] are going into the water menu, looking for different springs, saying ‘I like this, this has so much sodium, this has so much magnesium,’” — Martin Riese.

Do you fall into this health enthusiast category?  Are different types of water something you’ve ever considered?  We at Jala Artesian Mineral Water encourage you to think about this the next time you are parched and need an ice cold beverage.  Think about what your options are and question if there is a healthier choice.

You can read the full article about Martin Riese’s Water Menu here: