How To Be A Health Warrior Video!

Hey Warriors,

Today we’re bringing you something a little bit different!

We’ve compiled a video of our four key tips to help you on your way to becoming a health warrior!
It contains clips relating to all the topics we've used on our blog so far.
This includes motivation, nutrition, workouts and recovery.
For workouts you'll learn how to perform a push up correctly, for motivation we've got some helpful tips to keep you on the path to wellness. For nutrition we've got a recipe for a delicious and nutritious smoothie. And finally for recovery we've got a run through of the ricer method to keep you going strong.  

Follow the link below to check it out.

Until next time warriors, Stay Strong!

BUILD WARRIOR BICEPS! Evening warriors, every single male that has ever entered a gym, or knows anything remotely to do with fitness, has always craved the desire to create action figure like arms. Today WOH decided to create and fine tune our very own killer biceps workout. Hammer This tends to be your strongest curl as it involves brachia. A great starting exercise to warm up the biceps. http://bodybuilding-wizard.com/wp-content/uploads/2014/04/hammer-dumbbell-curl-exercise.jpg Barbell curls - The absolute classic of all biceps exercises, it targets both the short and long head thus an essential component in any biceps routine. http://www.build-some-muscle.com/images/barbell-curl.jpg Concentration curls place the arm in front of your body with an external rotation in the shoulder. It helps to increase overall biceps peak. http://www.ironworkout.com/concurl.jpg Seated incline dumbbell curls - this exercise allows the user to increase the stretch and extension of the biceps. It is a great foundation exercise for variety rather then the standard barbell curl. http://www.build-some-muscle.com/images/incline-dumbbell-curl.jpg Chin ups isolation- we like to do as many reps with the chin ups and then hold and isolate the biceps with a slow contraction down award the aim is to hold this as long as possible for maximum sensation and burn. A great finisher to an intense warrior workout. http://www.muscleprodigy.com/content/articles/home/tips-and-techniques-for-correct-pulls-ups-and-chin-ups-2223.jpg Complete all sets 3 X 10 reps before proceeding onto the next exercise. That's all folks time to hit the gym and turn from couch potato into a biceps warrior!

Motivation for exercise!

Are you having trouble finding motivation to head to the gym or having trouble keeping up with a regular exercising routine? Here's a few tips for finding that motivation:

Have a gym buddy! Push each other to keep going. 

Don't always keep up the same gym routine! Mix it up a little by looking up different exercises for different days of the week.

Take gym classes such as yoga, kick boxing or cycling classes! 

(http://www.burlingtonkravmaga.com/static/images/classes/kickboxing_fitness_scroller.jpg)

(http://gravityyoga.ca/wp-content/uploads/2013/11/class.jpg)

Take it outside of the gym and take up exercising in nature. For example: you can go hiking or jogging around the park.

                                                (http://www.vi-hotels.com/typo3temp/pics/s_1b0cf30678.jpg)

It always helps to take progress photos, when you see changes in your body it only pushes you to keep going!

Setting a display photo of your ideal body on your phone or laptop background, or even hang a poster! As long as it is something that you always see it! It can always help motivate you to reach your goal!

Download upbeat music that will get you hyped up while exercising!

Investing in a personal trainer can help. That's what they're there for!

                               (http://www.totalbalance-ft.com.au/wp-content/uploads/2013/09/personaltrainer.jpg)

• You can make exercise a stress releaser. Whenever you're feeling stressed or upset, exercise it out! You always feel better after a good workout!
• Read success stories of people reaching their goals. If they can do it, why can't you?
• Reading motivational quotes on fitness and exercise, or reading fitness magazines or blogs can help keep you motivated.

No weights? No worries

Hey warriors, we believe that working out is a fun and interactive way to stay healthy and challenge your body. However not everybody in the fitness community can afford a gym membership so we often hear excuses like “I can’t workout I don’t own any weights” its excuses like these that make us warriors want to teach you everything we know. The fitness community seems to misinform consumers, saying you need the latest and greatest to be able to work out. Here to debunk the fitness myths we designed a workout just for you warriors that is simple, HIIT doesn't require weights or gym equipment all you need to do, is go outside, and be one with the environment.

Here it is the Warrior Insanity:

1 minute of Jumping jacks for the warm up – This helps stimulate muscles warmth and provides a full body workout, great way to elevate your heart rate.

http://www.just-health.net/images/10416344/image001.jpg

50m sprint – The ultimate fat trimmer, utilities fast twitch muscle fibers, and requires explosive strength and speed, a compound movement using large groups of muscles.

https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgLFClcQai84rHcpqbauQ0xElDLcLRUIcK9B-u5jISkEsjDBkhhzyRjJvURQ-iZj9GmM7pU7_Ok9uE6jvapKQkTz1UOknF7xZyXhl4Jkiv87MbF7z5zAO53bDZDbbYR84fc2d8G5HVu8Wr/s1600/USAIN-BOLT.jpg

30 seconds of Squat jumps – This is a great exercise to promotes large muscle building, improves stability and balance.

http://followthelita.files.wordpress.com/2010/04/squatcjump2.jpg

30 seconds of high knees – Helps improve overall leg power, muscular strength and increase strength and endurance.

http://www.womenshealthmag.com/files/images/bootcamp-high-knees.jpg

30 seconds of burpees – Are a great addition to finish of the circuit workout, another full body exercise that you’ll have a love hate relationship, gets harder each time, but oh so great to work every muscle in the body.

http://www.just-health.net/images/10416335/image001.jpg

Repeat the circuit 6 times for an effective fat dropping workout. This is what will make YOU a stronger warrior.

Vitamins - The Secret to Great Health

Hey warriors today we've got more of a serious blog post with the technical info behind something commonly used in health food advertising, vitamins!

While I'm sure you've all heard and understand the term how much do you really know about how each one effects your body?

Today we thought we get a bit technical and break down these health beauties into there basic 

functions:

 

(Image from www.dailymom.com)

Vitamin A

Vitamin A can also be known as retinol and is the main vitamin you want to keep your skin looking healthy and retain its moisture.

It’s also a great one for improving eyesight and overall helps strengthen the immune system.

Foods containing this include fish, liver, milk, cheese and margarine.

Vitamin C

Vitamin C is the repair and maintain vitamin and is key to developing and maintaining scar tissue, cartilage and blood vessels.

Because of this is has a key role to play in wounds healing.

The easiest way to get vitamin c is through your veges, think oranges, kiwi fruit, peppers and broccoli.

Vitamin E

Vitamin E is the immune system king, and protects cells from harm. It helps prevent blood clotting and promotes healthy circulation. It can be found in foods such as nuts and oils. 

(Image from www.guardianle.com)

Until Next time Warriors, stay healthy!!

Motivation for healthy eating!

Are you having trouble trying to keep up with a healthy eating plan? Here are some tips:

• Remind yourself of the consequences that unhealthy food habits can lead to e.g. diabetes or high cholesterol.
• Social support can always help. Find people who want to become healthy as well and push each other into reaching the goal.
• Focus on making healthy eating a lifestyle change rather than just going on a diet. Don't forget that it's OK to eat unhealthy food once in a while. This ensures that you don't binge out when you start to miss the taste of the foods you used to eat regularly. 
• Change up your food habits! Don't eat the same thing over and over again. Trying new recipes and foods can help you avoid getting bored. Once you get bored, you find an alternative and sometimes it's not always the healthiest choice. It could be the quickest fix such as take-away. So always try and mix up your food choices!
• Find healthy recipes on the internet or in magazines. Not all healthy foods are distasteful! For example:

(http://katherinetallmadge.com/wp-content/uploads/2011/06/grilled_salmon_8x10_300dpi_p6229914.jpg)

(https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTdPoRUM4folMLyPXavlWRnXKmZUzAsAXeZX8P5TMmTHF0HktGqDsShrlPUIW73g5ZQ8LhZvviA_Tu21IHf3X_biucdJeMqT0MHz6_VqpodK8HwQgP4L9w_uYye2rSxjcnFl3BPxTy0CRk/s1600/IMG_8531.JPG)

Not only are these meals appealing to the eye, they are very delicious and healthy.

There are many different healthy foods that people necessarily do not like to eat such as broccoli etc. but if you find recipes to cook certain things in different ways or incorporate it in a meal, you may be more willing to eat these healthy foods. 

Recovery Supplements

Have you been considering the use of supplements to aid recovery from a workout?

If you are doing some really intense workouts then this can be a great idea if done wisely and with the incorporation of a healthy diet.

One of the most popular recovery supplements is Branch Chain Amino Acids (BCAA's). The BCAA's consist of: L-Leucine, L-Isoleucine, and L-Valine. These are three of the amino acids that are found in normal protein structures and without getting too scientific - BCAA's help your body restore itself after a workout that has pushed the limits. 

There is a number of other recovery supplements out there such as Creatine, Beta - Alanine, Citrulline Malate, Waxy Maize and Cordycep Strains. If using one or more of these, loosely follow these guidelines to give you and idea of how to consume them;

• Creatine: 5g total creatine per day
• Beta-Alanine: 4-6g daily, split into 2g doses (2-3 doses daily)
• Citrulline Malate: 5-15g per day. Higher doses generally provide better results; however can be expensive as the dosage increases.
• Waxy Maize Starch: 50g or more post-workout, with a protein source such as whey
• Cordycep Strains: Follow product recommendations

Image from http://www.nutritionwarehouse.com.au/muscle-recovery-by-endura-sports-pr-1581.html