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These programs are tried and true to  get you the results you need:

25 Detox and Smoothies

This is a question that we get asked all the time. Which is better: juicing or blending? Does one offer more health benefits than the other? Juices and smoothies both play an important role in any wellness program. We believe that both juicing and blending are very beneficial, but in different ways.

Here is a short comparison that explains the differences between the two as well as some of the specific benefits of each.

Juicing

Without all the fiber, your digestive system doesn’t have to work as hard to break down the food and absorb the nutrients. In fact, it makes the nutrients more readily available to the body in much larger quantities than if you were to eat the fruits and vegetables whole.

This is especially helpful if you have a sensitive digestive system or illness that inhibits your body from processing fiber. The fiber in produce helps slow down the digestive process and provides a steady release of nutrients into the blood stream. You can also call juicing “A nutrient express!”

Freshly squeezed vegetable juices form part of most healing and detoxification programs because they are so nutrient rich and nourish and restore the body at a cellular level.

Smoothies

Unlike juices, smoothies consist  of the entire entire fruit or vegetable, skin and all and contain all of the fiber from the vegetables.

However, the blending process breaks the fiber apart (which makes the fruit and vegetables easier to digest ) but also helps create a slow, even release of nutrients into the blood stream and avoids blood sugar spikes. Smoothies tend to be more filling, because of the fiber, and generally faster to make than juice, so they can be great to drink first thing in the morning as your breakfast, or for snacks throughout the day.

By including the fiber in your smoothie, the volume will increase. Also, you can pack more servings of fruits and veggies into a single serving of juice than you can into a smoothie.

“25 Detox and Smoothies” does that. It allows you to renew, revive, and regenerate that body, as well as release the toxins, lose weight, and feel better then you’ve ever felt.

 

For $7.00, you can get it here [wp_cart_button name=”25 Detox and Smoothies” price=”7.00″ file_url=”https://thealivexperienceonline.com/wp-content/uploads/2017/08/25-DETOX-DRINKS.pdf”]

The Alive Warm-up– If you are not doing a good, quality warm up before your training session you are missing a HUGE and extremely important component of training.

By “missing” this, your performance will suffer and you will get injured at some point. I don’t care how young you are, how “tough” you think you are, or how much smarter you think you are, you will suffer in both areas.

For $1.00 (cheaper than coffee) you can have it here [wp_cart_button name=”Warm up” price=”1.00″ file_url”https://thealivexperienceonline.com/wp-content/uploads/2017/08/The-Alive-Warm-up.pdf”]

Travel workout 1– Even when your on the road or on vacation, A good workout is a good workout. For $5.00 click here [wp_cart_button name=”Travel 1″ price=”5.00″ file_url”https://thealivexperienceonline.com/wp-content/uploads/2017/08/The-ALIVE-Travel-Workout-1.pdf”]

Travel workout 2– The workout was soo good, We had to design part 2

For $5.00 click here [wp_cart_button name=”Travel workout 2″ price=”5.00″ file_url”https://thealivexperienceonline.com/wp-content/uploads/2017/08/ALIVE-Travel-workout-2.pdf”]

Sandbag Workout for Women– You don’t need to join a fancy gym or buy a bunch of expensive equipment in order to get a challenging workout.  For $8.00, you can receive the most challenging workout you have ever experienced.  Just use a sandbag.  Sandbags have the ability to give you a great full body workout and they are effective for both men and women.

The non-cooperative nature of sandbags makes using every muscle possible to lift it crucial. Strength training with barbells and dumbbells or machines cannot provide this because the body is moving in a very ergonomic groove. This groove is “technique” and it is a big part of lifting.  It also allows you to lift more weight than you can when the resistance is non-cooperative.  When using a sandbag, “explosive” exercises such as cleans, throws, snatches, and shouldering cannot be performed with a great deal of efficiency and more muscles are called upon to complete the lift.  The core muscles (including those of the low back and abdominal area) have to work harder to stabilize the body against the awkward load while moving very quickly. This is very unique to sandbag training. With sandbags we can also create amazing rotational drills that place the body into ranges of motion that would normally occur during sport. Working through such ranges of motion with a load prepares the body more appropriately for the demands that sport produces. When we work on in very predictable environments we don’t give our bodies the ability to work through extreme ranges of motions under duress. Exercises such as shoulder throws, half moon snatches, and full body twists just provide a small list of exercises that one can create.

Click here if your ready to step it up. [wp_cart_button name=”Sandbag for Women” price=”8.00″file_url”https://thealivexperienceonline.com/wp-content/uploads/2017/08/Sandbag-Workout-for-women.pdf”]

 

Strong and Sexy (Ladies) Workout– People who work out are sexy. Working out makes you hot and sweaty. When you get hot and sweaty you don’t like to wear too much clothing. When you don’t wear too much clothing, you get sexier.

For $5.00 you can click here. [wp_cart_button name=”Strong the new sexy” price=”5.00″file_url”https://thealivexperienceonline.com/wp-content/uploads/2017/08/Strong-and-sexy-workout.pdf”]

 

The Butt and Thigh Workout (Be Fit Or Be Fine)– Want a taste of the celeb workout treatment? Try these moves for thinner thighs and a tighter butt—

Jessica Alba

Jennifer Lopez

Jessica Biel

No Reason for all the J’s (it just work out that way).

For $5.00 you can click here [wp_cart_button name=”Butt and Thigh” price=”5.00″file_url”https://thealivexperienceonline.com/wp-content/uploads/2017/08/The-Butt-and-Thigh-Workout.pdf”]

Stability Ball Workouts– Stability balls, also known as balance balls or Swiss balls, can be incorporated into Pilates, weight training and many other fitness routines. These exercise balls have become an extremely popular way to increase core balance and abdominal fitness.

For $5.00 you can click here [wp_cart_button name=”Stability Ball Workout” price=”5.00″file_url”https://thealivexperienceonline.com/wp-content/uploads/2017/08/The-Alive-Stability-Ball-workout.pdf”]

Tabata Workouts– “Tabata” is the name of a particular type of workout program that provides similar health benefits to that of cardio workouts, but Tabata has a bit more spice. Instead of hours upon hours or exercise, Tabata can be completed in 4minutes. Tabata falls under the category of high intensity training or high intensity interval training.

Any exercise can be incorporated into the Tabata training. However the basic outline of the Tabata training method are as follows:
•     4 minutes long (whole Tabata Session)
•     20 seconds of intense training
•     10 seconds of rest
•     Total of 8 sessions or rounds

This is a online Tabata Timer if you don’t have a stop watch or timer.

 

Tabatas Workout 2– Just like #1 but harder

For $5.00 (for both workouts) click here [wp_cart_button name=”Tabata” price=”5.00″file_url”https://thealivexperienceonline.com/wp-content/uploads/2017/08/TABATA-WORKOUTS2.pdf”]

 

SCROLLING DOWN TO THE BOTTOM SUPRISE You can get all 8 workouts here for $20. That’s 50% off. Click HERE while the deal last.. [wp_cart_button name=”All of it” price=”20.00″file_url”https://thealivexperienceonline.com/wp-content/uploads/2017/08/The-Butt-and-Thigh-Workout.pdf”file_url”https://thealivexperienceonline.com/wp-content/uploads/2017/08/TABATA-WORKOUTS2.pdf”file_url”https://thealivexperienceonline.com/wp-content/uploads/2017/08/The-Alive-Stability-Ball-workout.pdf”file_url”https://thealivexperienceonline.com/wp-content/uploads/2017/08/Strong-and-sexy-workout.pdf”file_url”https://thealivexperienceonline.com/wp-content/uploads/2017/08/Sandbag-Workout-for-women.pdf”file_url”https://thealivexperienceonline.com/wp-content/uploads/2017/08/ALIVE-Travel-workout-2.pdf”file_url”https://thealivexperienceonline.com/wp-content/uploads/2017/08/The-ALIVE-Travel-Workout-1.pdf”file_url”https://thealivexperienceonline.com/wp-content/uploads/2017/08/25-DETOX-DRINKS.pdf”]

 

 

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The Face-Off: Early Birds vs. Night Owls

Weekly Motivation

low angle view of a young man lying in bed and reaching out for the alarm clock

People smiling at the crack of dawn are happier all the time, suggests a new study from the University of Toronto. When researchers studied two groups of people—ages 17 to 38 and ages 59 to 79—early birds reported feeling happier and healthier than night owls.

Blame the phenomenon of social jetlag, which is when your social life throws off your body’s internal clock, says lead researcher Renee Biss, a Ph.D. candidate at the University of Toronto. “The biological clocks of night owls are out of sync with society’s expectations.” Read: A blaring Monday morning alarm clock bugs evening people worse than early risers.

The problem? Your preferred time of day is rooted in biology, says Biss. “The region of your brain that houses your internal clock determines different sleep mechanisms and times of day when you feel most alert,” she says.

Fortunately, there are easy ways to make your mornings more tolerable, or your evenings less sleepy. Here’s how.

If you’re a morning person
Put a cap on the booze. Everyone’s ready for drinks after work. The problem: Alcohol makes you tired and compromises the quality of your sleep, says Janet K. Kennedy, Ph.D., a psychologist in New York City. Plus, a 2011 study found that boozing before bed led men to lose as much as 30 minutes of sleep a night, and wake up twice as often as those who didn’t drink. Your move: Stick with a glass or two, and make sure to give your body the time it needs—about an hour per drink—to metabolize the alcohol before hitting the hay.

Track your time. “Melatonin—the sleep hormone—is secreted earlier in morning people than in night owls,” says Atlanta-based psychiatrist Tracey Marks, M.D. If you know when your energy dips, you’ll know when to fight back, says Laura Vanderkam, author of What the Most Successful People Do Before Breakfast. One day, keep a log of what you do at work each hour, and how productive you are at certain times. “It’ll show you the times you need to take a break,” Marks says.

Have a 2 p.m. plan. “We have a natural cycle of feeling energetically low around 2 p.m.,” says Marks. And it’s worse if you’ve been awake longer. Your move: If you can, work out. “It can keep you alert for up to four hours after you’re done,” says Kennedy. Not an option? Take a quick walk, surf the Web, or try deep breathing for a few minutes—anything to re-boot, Marks says.

If you’re a night owl
Plan personal stuff in the A.M. “The morning hours are good for things that you want to get done—exercise, creative work, even family time,” says Vanderkam. “You’re less likely to be interrupted.” Fill your mornings with fun—even something as simple as breakfast with your kids—and you’ll be more likely to actually enjoy them, she says.

Squeeze in some sun. “Natural light helps to determine your clock’s phase,” says Biss. Trick it into thinking it’s time to wake up by taking a walk, hitting the pavement, or even opening the shades in your home in the morning. It’ll become habit: “Early morning sun exposure can alter when your body starts to wake up in the mornings,” Marks says.

Prepare in the P.M. Capitalize on your nighttime energy by preparing your morning routine after dark. “Get the coffee ready to brew, pick out your clothes, and gather everything you’ll need to remember to bring with you when you leave,” says Kennedy. “The less you have to think about, the better.”

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6 Foods for Better Sleep

Nutrition

Instead of downing a glass of vino or popping a sedative, try fighting insomnia au naturale next time—through melatonin. There’s been a lot of buzz concerning the antioxidant lately, and for a good reason: It controls your internal clock. Like an electric alarm clock that can be set and reset, your body’s is adjustable as well.

In a recent study, for example, people who drank an ounce of cherry juice twice a day for a week enjoyed an extra 25 minutes of sleep every night and slept more soundly.

How? Tart cherry juice is laced with tryptophan, an essential amino acid that converts into serotonin, which, in turn, transforms into melatonin in your body, says study coauthor Jason Ellis, Ph.D., the director of the Northumbria Centre for Sleep Research.

Your body naturally creates melatonin—a neurotransmitter—in the pineal gland throughout the day to control your internal clock, Ellis explained to Men’s Health.

Melatonin stabilizes your sleep and wakefulness patterns by regulating the chemicals in your body that make you feel either drowsy or alert—it doesn’t induce sleep like a pill might. If you’re a shift worker, you’re trying to overcome jetlag, or if you’re struggling with random bouts of sleeplessness, increasing your melatonin levels can help you overcome a mismatch between the timing of your internal clock and your environmental routine, Ellis says.

Apart from tart cherries, there are other melatonin-producing food sources you can eat to increase your circulating melatonin. These foods will boost your melatonin the most (in nanograms produced per gram eaten):

Raspberries 387
Almonds 39
Sunflower seeds 29
Tart cherries (up to) 15
Flaxseeds 12
Strawberries (up to) 11

Sources: Critical Reviews in Food Science and Nutrition and Food Chemistry

Additional research by Laura Roberson

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The Better-Sleep Diet

Nutrition, Training

Want to clock more ZZZ’s? Change up your plate. Certain nutrients in your diet—like vitamin C, lycopene, and selenium—are associated with healthier sleep patterns, according to a new study on 4,500 people published in Appetite.

Researchers crunched sleep and nutrition data from the National Health and Nutrition Examination Survey (NHANES). They broke people up into four sleep categories: “very short” (less than 5 hours per night), “short” (5 to 6 hours), “normal” (7 to 8 hours) and “long” (more than 9 hours) and examined the participants’ diet patterns from 24-hour food recall interviews.

One key finding from the study: People who ate a more varied diet were more likely to be “normal” sleepers (about 18 foods versus 14 in the shortest sleepers). Eating a variety of foods may indicate you’re consuming more nutrients. In turn, “that may provide the nutritional coverage to help your body work optimally, which, among other things, would translate into better sleep,” says study coauthor Michael A. Grandner, Ph.D., a research associate at the Center for Sleep and Circadian Neurobiology at the University of Pennsylvania.

So why’s the sleep-diet connection so important? People who get 7 to 8 hours of sleep at night are generally healthier. Research shows those who log less hours have an increased risk of obesity, diabetes, and heart disease, while sleeping more than 9 hours has been linked to depression.

“This study should remind us that not only is sleep an important part of overall health, but sleep and diet are related to each other,” Grandner says. The reasons why vary—people who sleep better may make more nutritious food choices, or they may make healthy eating a priority. Other studies have shown that sleep loss affects certain hormones that control hunger and appetite.

Although Gardner says his research didn’t uncover why certain foods are related to better sleep, it can’t hurt to eat more of the nutrients identified in the study that help make your night better. Here are five:

Lycopene: A cancer-fighting antioxidant found in tomatoes, watermelon, and pink grapefruit.

Vitamin C: One cup of strawberries or one medium kiwi packs more than 100 percent of your daily value of this heart- and cancer-protective antioxidant.

Selenium: An ounce of Brazil nuts or a can of tuna are both excellent sources of this anti-inflammatory that’s key for immune function.

Theobromine: Find this heart healthy phytochemical in tea and chocolate.

Lauric acid: Most commonly found in coconut oil. Though it’s a saturated fatty acid, studies show that it may improve “healthy” HDL cholesterol without affecting “bad” LDL levels.

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Kettlebells: The good, the bad and the (potentially) dangerous

Training

By JOSEF BRANDENBURG

For a little over a decade kettlebells have been the hot “new” trend in fitness. They’ve even made it on national TV for better or worse. While kettlebells really are fantastic training tools, they – like anything else – are quite dangerous in the wrong or unqualified hands.

Let’s take a look at the actual benefits of kettlebell training, what potential risks are involved (primarily unqualified instructors), the exact checklist to be ready to use them, and the best possible attempt I can make to help you get started if you qualify. If you don’t qualify, I’ll show you how to find the person most likely to help you because an article is a terrible tool for removing a mobility restriction or for dealing with a medical issue.

BENEFITS

Kettlebells are highly effective, efficient and safe tools for fat-loss, cardiovascular conditioning, strength and power. For at home “cardio,” there’s a lot to love about kettlebells. A treadmill or elliptical machine is going to be at least $1,000 – and that is for a cheap one that might be awfully expensive on maintenance if it’s actually used. These machines will only allow you to do one thing, and they take up a lot of space. Whereas you can get a reasonably sized kettlebell of good quality for $50, they will literally fit in the corner of a room or closet, and you can do dozens of things with them.

Kettlebells are a great tool for high intensity interval training, which is second only to resistance training for fat-loss results. They have some unique properties for interval training:

1. Zero impact: Running a mile is 1,500 repetitions with five times your bodyweight on a single leg that is a lot of pounding on your joints, especially if you’re heavy. With kettlebell training you don’t leave the ground, so there is literally no impact.

2. Great for your butt: The foundation of most kettlebell exercises is the deadlift, which is one of the best exercises for your entire backside … the backside of your body, aka your posterior chain.

3. Allow for very, very high intensity: For some reason – maybe it is the lack of impact – research has shown that they allow you to work at an intensity level for periods of time that are physically impossible with something like sprinting.

4. All high intensity interval training is both highly effective and time efficient that means better results in less time than with something like jogging. This isn’t unique to kettlebells, but it’s worth repeating about interval training in general.

Kettlebells are tools and nothing more. In the right hands and for the right jobs, they are wonderful, but if used incorrectly, even on the right jobs, they will just mess your body up.ARE THEY DANGEROUS?Really, their danger only comes down to the instructor. To be a valuable instructor on requires two things. The first is to objectively know when someone is qualified to do something like a swing, and the second is to know how to teach and progress someone up to an exercise like a kettlebell swing. Both are essential.

Here’s a short cut to finding an appropriate instructor and finding out if you qualify for this kind of training. Look for a certification called “The Functional Movement Screen,” Level Two. And if you’re seeking someone with the ability to teach, you are looking for an instructor with RKC or SFG credentials.

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