Brief History of the Father of Bodybuilding

Eugene Sandow known as the Father of Modern Bodybuilding in England developed and promoted the first bodybuilding show known as “The Great Show” in 1891 in England. Sandow put on other athletic and weight lifting spectacles a pre-competition entertainment for the crowd of nearly 2000 people.

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Gain or Lose Body-Weight (Vital Proteins)

Like weight loss, weight gain deals with caloric intake & caloric output. In order to gain weight, try experimenting with an additional 500-1000 calories each day. This is known as a Caloric Surplus. Vice versa, a Caloric Deficit is just the opposite. In order to lose weight you would theoretically need to be expending more calories throughout the day than you are putting into your body. For weight loss, this puts an emphasis on choosing healthy foods & creating sound nutrition habits.

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How to Keep a Tan

In the summer spirit, let’s talk about (almost) everyone’s favorite thing. A Tan. For most people, a tan can make you feel good, happier, fitter, a little bit of an attention getter. The worst part? Is how fast it goes away. How can you keep your tan for longer?  

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Home Gym Workout

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For some people the cost of a home gym is unrealistic and just too much usable space taken up by heavy weights and racks. With machines, racks, barbells, dumbbells, and kettlebells that could all be priced within $150-$1500 depending on the equipment a home gym is unrealistic to most. However, if one is fortunate enough to have even some of that equipment (I personally have interchangeable dumbbells that go up to 55 lbs. and down to 5 lbs. as well as a bench but no squat rack though) they can be used to get a quality pump at home and feel almost like walking out of a gym. 

If money is tight and you just cannot seem to get equipment in your house do not worry! (Refer to article on body weight fitness) Body weight exercises can train functional stability and movement better than using equipment. Body weight exercises allow you to train your spatial recognition of the body in space, as well as, functional movements beneficial to joint and tendon stability. Exercises like push-ups, dips, squats/jump squats, lunges, running in place, etc., are all relatively stress free exercises on the joints as compared to lifting with weights. With all exercise, form is most important. (For form reference view Ace Fitnesses top 25 at home)

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Sources:

workouts https://www.acefitness.org/education-and-resources/lifestyle/blog/6593/top-25-at-home-exercises

Hydrating with Collagen Water (Vital Proteins)

There are countless benefits to staying hydrated! Our team at Vital Proteins decided to make this easier for you by launching a line of flavored Collagen Waters. Most people find drinking an excessive amount of water difficult and annoying. Adding our Collagen Water into your routine will make this lifestyle change much easier and you will be receiving all of the additional benefits of collagen.

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VITAL PROTEINS BeeF GelaTin

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Beef gelatin is a supplement that can be used in meals or drinks for those who have digestive problems with meats. Some people’s stomachs cannot break down the proteins in meats as efficiently. Beef gelatin is boiled down animal bone, cartilage and skin that is boiled to extract the collagen. This collagen is then used to form the gelatin that can be used. Substituting beef gelatin is a viable way for people with digestive issues to get necessary protein requirements. The process of boiling the animal down to collagen basically skips a step that our digestive tract would have to take to break down and absorb these proteins and since this product can be used in drinks (i.e. tea, water, coffee) it is more easily absorbed by the stomach and intestines.

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            An online store that sells a non-gluten form of this product is Vital Proteins (https://www.vitalproteins.com/products/beef-gelatin). Benefits that are labeled are the amount of collagen per serving (20 g) and that it helps with skin, hair, nails and joint support. In many reviews on the website people speak about the way it has helped with digestive issues caused by food previously upsetting to their stomach.

The unique thing about this product is that it is unflavored. When I fill my smoothies with this, I can not even taste the collagen I have added. My favorite smoothie flavor is Strawberry Banana. I cannot get enough and it’s so simple. Add extra stevia if you have a sweet tooth!

Flexibility (Vital Proteins)

Flexibility is the lengthening and stretching of muscles to achieve a full range of motion at a joint. Improving this will help prevent injuries, aches and pains, as well as create a more stable center of balance preventing falls.

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NSAID Concerns

Nonsteroidal anti-inflammatory drugs, otherwise known as NSAIDs, help reduce pain, decrease fevers, and in higher doses, decrease inflammation. However, there are several negative side effects as well and they should only be taken occasionally.

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Wire Grill Brush Risks and Alternatives

Spring and summer are quickly approaching!  It is the time of regular backyard and beach BBQ’s with family and friends.  If you or someone you know uses a brass wire or stainless steel brush to clean the grill, it is necessary to be aware of the dangers and risks it poses to the health of you and your loved ones. 

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Best Essential Oils for Stress and Anxiety

Essential oils are the best most natural way to relieve symptoms of stress and anxiety. Essential oils work by passing through the brain and targeting areas in the brain that trigger/control anxiety. Essential oils can affect a person’s heart rate, stress levels, blood pressure, breathing, and immune function.

 

Ways to Use Essential Oils:

1. Inhale directly by rubbing oils on your hands and breathing in

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2. Rub directly on your body

3. Add a few drops to your steamy shower

4. Add to spray bottle for misting

5. Use a diffuser

Lavender:

This oil can improve mental concentration, reduce stress, calm agitation, and alleviate insomnia.

Cinnamon Leaf:

This oil has anti-inflammatory properties, which works wonders for soothing aching muscles and joints. It can also give you an instant energy boost if you're feeling tired.

Cedarwood:

Cedarwood promotes the release of serotonin, which is responsible for stabilizing moods. This oil is also great for relieving stress and controlling/regulating sleep schedule.

Lime:

The refreshing tart smell of this oil can help control stress levels.

Grapefruit:

This is a great stress reliever and it is good for alleviating depression.

Eucalyptus:

This can alleviate stress, boost energy, and help with congestion when feeling under the weather.

Rose:

It can stimulate the mind and promote a sense of peace, tranquility and well-being. This is great for people dealing with depression because it can boost feelings of joy and hope.

Orange:

This essential oil can reduce stress and the use of antidepressant medication.

Sandalwood:

This oil has a powerful therapeutic effect on the brain's limbic system and is an excellent emotional balancer. It is great for your overall well-being and mental health.

Ylang Ylang:

It is especially effective when dealing with stress induced by anger. It produces calming and peaceful feelings. It affects the stress responses by lowering heart rate as well as blood pressure.

Clary Sage:

Sage is a natural antidepressant and the best remedy for anxiety because it has no side-effects. It effects dopamine levels in the body and brain, which is excellent for uplifting your mood.

Jasmine:

The wonderful smell of jasmine can calm your nerves and reduce stress. It is also great for insomnia and depression.

Frankincense:

This oil is traditionally used for religious/spiritual purposes. It is native to Somalia and Africa. It is great for anxiety and depression.

Lemongrass:

The refreshing scent of lemongrass can relieve anxiety, insomnia, and stress.

Peppermint:

Peppermint oil keeps you alert/concentrate and alleviate feelings of mental fatigue. This oil is a lot more concentrated than most essential oils so it is best when partnered with other oils such as coconut oil, jojoba oil, or almond oil.

Copaiba:

The sweet honey-like aroma of this oil can improve your mood, ease stress, and reduce anxiety.

Tea Tree:

Not only is this versatile oil known for its dandruff and acne-fighting properties, it is also known to alleviate stress.

Source: https://www.up-nature.com/blogs/news/top-17-best-essential-oils-for-stress-and-anxiety-and-how-to-use-them