Homemade Protein Bars

Do you find protein bars to be too expensive? Do you find protein bars to taste like dirt? Here is your solution to both of these problems. Shown below is a recipe for how to make homemade protein bars. These homemade protein bars are not only healthy, but less expensive and delicious as well. The ingredients listed will be enough for about 15 great-tasting and cheap protein bars, each containing approximately 300 calories and 30 g of protein.

Ingredients For 15 Homemade Protein Bars:

Protein Powder- about 200 g

Rolled oats- about 200 g

Fat free milk or milk substitute like almond milk or soy milk- 3/4 cup

Peanut butter- 100 g

Honey- 100g

Cocoa Powder- 30 g

Flax Seed- as needed

Directions For Making Homemade Protein Bars:

So what you do is mix all of the ingredients listed above into a big bowl (except the flax seed). You then take the mix and roll them evenly into 15 protein bars. After you separate them into 15 even bars, roll them in flax seed and then set them in the fridge overnight.

One last thing. For the ingredients, use organic ingredients if possible and try to use the purest, most natural form of protein powder…. Enjoy your delicious, healthy, and cheap homemade protein bars! 

myphenomfitness.com/homemade-protein-bars

Learn how to make delicious, healthy homemade protein bars for a fraction of the price you find in stores and that taste better.

The Importance of Squats

There is simply no other exercise, and certainly no machine, that provides the level of central nervous activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.

Inspirational Fitness Quotes

Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach. 
Arnold Schwarzenegger 

It is health that is real wealth and not pieces of gold and silver. 

Mahatma Gandhi 

The best activities for your health are pumping and humping. 
Arnold Schwarzenegger

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity. 
John F. Kennedy 

http://www.vigour.co.uk

Abs are Made in the Kitchen and not the Gym

Sculpting a body that we a proud of is an arduous although rewarding constant task.

For most, a well defined and flat stomach is the pinnacle of achievement whether you are a man or a woman.  

Whilst there is no substitute for hard work in the gym, it is not everything when we look at our abdominal area.  

I am sure you have all read numerous articles that all include a balanced healthy diet alongside regular exercise.  These time honoured and proven statements will not be disgreed with here, but only endorsed further when we look at the topic at hand.

The adominal area is a magnet for fatty deposits, particarly in men, and no matter how hard you work on it in the gym, this key area will improve only slowly unless an extremly well calculated diet is observed.  Only once all of the offending fat is removed from a careful and complimentary diet to your intensive workout can we then create envious great abs.

Losing Weight With Minimal Effort

The desire to lose unwanted weight or fat is a requirement for most of us during some or most of our lives.

The media will periodically expose the latest celebrity diet that miraculously sheds weight with minimal effort other than drinking a strange concoction, using sports supplements only or devouring baby food.

Many of us lead hectic lives and naturally look for a quick fix to an age long problem.  The solution however, which applies to most bodily issues and function, is the application or regular exercise and a balanced diet.

For most, our personal knowledge and willingness to learn of what we consume and its nutritional value is lacking.

Once certain dietary habits are broken, or at least limited and understood, then effective weight management can be achieved.  

A strong diet would include protein (either from supplements or as grilled chicken or fish) alongside fruit, vegetables and small portions of complex carbohydrates.  As with all fat loss diets, a negative caloric intake is required for the body to burn excess fat.  

Intense work in the gym including abdominal focused exercises such as sit ups and subsequently weighted sit ups will quickly provide excellent results once the work in the kitchen is put into effect.  

Following a simple dietary regime doesnt not mean eating boring or tasteless food, or even denying yourself anything, its means just being more mindful and understanding what you consume and its resulting effect.  

Eat well, train hard and you will have the abs you have always dreamed of showing off.

How to Make the Most of Your Exercise Regime

Constructing an efficient and time managed workout in the most effective way to benefit fully physically but also in a mental capacity.

During the course of a regular exercise regime it is evident that motivation before and during exercise can diminish, resulting in a sub standard performance which subsequently compounds the motivational issue. This problem can occur when exercise lacks either variety, a performance enhancing environment, complimenting/core exercises, poor diet and sufficient recovery. These problems are clearly evident when we consider the influx of gym memberships during the post Christmas period and the significant drop of those early participants after only a few weeks.

In order to combat these issues it is initially important to begin with constantly evolving and achievable targets mixed with a variety of well planned and executed exercises. Constructing a nutritional diet is paramount but should still provide rewards and flexibility to fit in with social and working schedules. It is also important to consume additional supplements to compliment a well balanced diet in order to reduce deficiencies and promote rapid improvements to meet your weight loss, muscle gain, endurance or muscle toning targets. Engaging in regular exercise will predominately require additional protein, among other essential supplements, to promote muscle synthesis and recovery.

Time spent in the gym should be efficient and well planned with an intense workout around 45 mins-1hr being optimal. Those spending more time than required are often leaving unnecessary long gaps between exercises or not performing at an intense level which is not conducive to improvement. This approach not only leads to unsatisfactory results but also leads to future motivational loss and the likelihood of missing a session due to the time requirements being used.

Adhering to the optimal timeframe, a workout session becomes simple to merge into a busy schedule, becomes less likely to miss, and results in more improvement and subsequent enjoyment. At least 1-2 days per week should be allowed (dependant on performance factors) in order for the body to fully recover so following sessions are able to benefit from the maximum energy and muscle capacity available. A mixture or weight based and cardiovascular exercises will assist this process and result in further strength, mobility and oxygen rich muscle tissue to aid recovery.

When aiming to improve your body shape or performance, the most important part is to be able to enjoy every facet and session you participate in. If you discover that motivation or enjoyment is lost, then evaluating the reasons why will enable correcting changes to occur.

http://www.vigour.co.uk/

Use of Dietary Supplements May Raise Cancer Risk

Dietary supplements have little to no effect in preventing cancer and may actually increase cancer risk, according to a review published in the Journal of the National Cancer Institute(Martínez ME et al. 2012;104:732-739).

Restricting their review to supplements that have been researched in sufficiently powered clinical trials or large observational studies, the authors focused on antioxidants, folate and folic acid, vitamin D and calcium.

Despite early evidence suggesting an anticancer benefit from antioxidants, clinical studies have not borne out that promise, the authors said. For example, b-carotene does not prevent recurrence of non-melanoma skin cancer (Greenberg ER et al. N Engl J Med 1990;323:789-795); b-carotene and vitamin A do not protect against lung cancer (Omenn GS et al. N Engl J Med1996;334:1150-1155); vitamins C and E do not protect against total cancer incidence (Gaziano JM et al. JAMA 2009;301:52-62); and a-tocopherol, vitamin C, and b-carotene do not protect against total cancer or cancer mortality (Lin J et al. J Natl Cancer Inst 2009;101:14-23).

However, several trials have shown evidence of an increased cancer risk from antioxidants, the review authors, led by María Elena Martínez, PhD, at the University of California, San Diego, reported. One such study, conducted in a population at high risk for lung cancer, found a 39% increase in lung cancer incidence in the b-carotene arm compared with the placebo arm (Omenn GS et al. N Engl J Med 1996;334:1150-1155).

Similarly, the authors did not find evidence that folic acid and folate protect against cancer, whereas they did note evidence of increased risk for cancer from long-term folic acid supplementation. They found insufficient evidence to draw conclusions about vitamin D, and “diverse results” regarding calcium.

Many expert groups have reached a “general consensus” that “nutritional supplements have little to no benefit in preventing cancer,” the authors wrote.

Even so, much of the public continues to use dietary supplements, a fact that the authors attribute in large part to the marketing influence of supplement manufacturers. The authors call for “efforts by scientists and government officials to encourage the public to make prudent decisions based on sound evidence with respect to the use of dietary supplements for cancer prevention.”

Article source - gastroendonews.com

Olympic legacy sees more than five million British adults take up sports this summer

A summer of sport has already resulted in a positive legacy with over five million more GB adults inspired to take up exercise, of which almost a fifth (907,000) of these people are aged 45 or over, according to a study commissioned by Tissue Regenix Group.

The study follows suggestions by Lord Coe,  chairman of the London 2012 organising committee, that the current generation of parents are likely to be the first to be fitter than their children.  But Tissue Regenix is warning the quest to remain healthy comes with its own risks with a fifth of those who have taken up sport over the summer having already suffered an injury – a potentially unwanted legacy of the Olympics.

Likewise, over the last 12 months almost one in ten of GB adults have suffered an injury as a direct result of taking part in sport and other activity and of these, 1.15 million are people aged 45 or over.  According to the NHS, the rise in middle-aged sportsmen and women is likely to result in a 20 per cent increase in knee replacement surgery within ten years, with around 7,000 knee replacements currently undertaken. 

But Tissue Regenix says that a serious injury is not the end of the sporting career for many of these so-called MASTERS (‘Middle Aged Sports, Training & Exercise Re-Starters’).

Antony Odell, Managing Director, Tissue Regenix said: “Whilst it’s fantastic that so many people have been inspired to take up sport this summer, inevitably some will injure themselves, but this need not sound the end of their sporting renaissance.  Medical advances are coming such that damaged knees and shoulders can be easily repaired or replaced without the need for repetitive invasive surgery.”

The top five sports/activities that British adults have been inspired to take up this summer are:

Rank	Sport/activity	Number of GB adults taking up each sport	Rank	Sport/activity	Number of ‘MASTERS’ taking up each sport Comment on this Article
1	Walking	1.9 million	1	Walking	537,000
2	Swimming	1.7 million	2	Swimming	206,000
3	Running	1.6 million	3	Cycling	171,000
4	Football	1.4 million	4	Gym	159,000
5	Gym	1.2 million	5	Football	102,000

Unsurprisingly, those adults who have taken up running over this summer are the most likely to have suffered an injury, followed by football and swimming.  But “budding Bradleys” should also beware as 7 per cent of those who have taken up cycling over the summer have suffered an injury, according to Tissue Regenix.

*News Source Femalefirst.co.uk

http://www.vigour.co.uk

Barred From The Games By Tainted Supplements

Among the victims of tainted dietary supplements are athletes whose careers were derailed or interrupted after they tested positive for banned substances.

Swimmer Jessica Hardy, 25, who earned a gold medal and a bronze medal at the London Games, missed the 2008 Olympics after tests found clenbuterol, an asthma treatment that also is used to enhance sports performance.

Hardy said she unwittingly consumed the compound in a supplement, according to the U.S. Anti-Doping Agency. Arbitrators accepted evidence that her supplement was contaminated but suspended her for a year anyway.

Another American swimmer, Kicker Vencill, tested positive for small amounts of 19-norandrosterone a few months before he was to compete in the 2003 Pan-American Games. Laboratory testing pointed to a contaminated multivitamin.

Although the supplement company later contested the lab reports, a sports arbitration panel ruled that Vencill did not know he was taking a banned substance. It also found him responsible for everything going into his body regardless.

He was given a two-year suspension from competing and missed his chance to try out for the 2004 Olympics in Athens, effectively ending a competitive swimming career he began at age 5.

From his home in California, Vencill, now 34, said he watched this year's Olympic swimming events with some sadness over what might have been.

"It is hard to watch to a degree," he said. "There is a sense of sadness in my heart; that is something I have to live with the rest of my life. There is a cruel reminder that I missed out on one of the greatest opportunities of my life. There are greater joys in life. There are greater tragedies in life. But there is part of me that kind of, that died a little bit with that."

Vencill settled with the supplement company that sold the multivitamin. He is now a lifeguard paramedic on Venice Beach, Calif., and gives talks on behalf of the U.S. Anti-Doping Agency to athletes about what he calls "the cruel realities of the supplement industry."

"I am living proof of the horrors of it," he said.

News Source - Chicago Tribune

Losing Weight With Minimal Effort

The desire to lose unwanted weight or fat is a requirement for most of us during some or most of our lives.

The media will periodically expose the latest celebrity diet that miraculously sheds weight with minimal effort other than drinking a strange concoction, using sports supplements only or devouring baby food.

Many of us lead hectic lives and naturally look for a quick fix to an age long problem.  The solution however, which applies to most bodily issues and function, is the application or regular exercise and a balanced diet.

For most, our personal knowledge and willingness to learn of what we consume and its nutritional value is lacking.

Once certain dietary habits are broken, or at least limited and understood, then effective weight management can be achieved.

Regular exercise alongside complimentary sports supplements, in particular protein (I.e Maximuscle Promax), can then be used to reach bodily goals.

Experts warn on illegal sports supplements

Illegal sports supplements could cause kidney failure, seizures and heart problems, medicines experts warned.

Illicit supplements which claim to boost energy or enhance muscle growth could contain dangerous ingredients, the Medicines and Healthcare products Regulatory Agency (MHRA) said.

Two men in Brighton were left severely ill after taking a supplement called Celtic Dragon, an MHRA spokesman said.

One of the men was in such a bad condition that medics thought he would need a liver transplant.

The men, one in his late teens and the other in his early 20s, were admitted to Royal Sussex County Hospital in March suffering from severe jaundice and symptoms of liver dysfunction. They have since fully recovered.

Today, the MHRA launched a campaign warning people not to buy illegal sports supplements after it found 84 products for sale that contain dangerous ingredients such as steroids, stimulants and hormones.

It has also asked major supplement suppliers to submit their products for review, especially supplements containing Ephedrine, Synephrine and Yohimibine which have been linked with side effects such as kidney failure, seizures and heart complications.

The MHRA's borderline medicines section manager, David Carter, said: "People need to be aware that buying illegal sports supplements can seriously damage your health.

"The products may claim to boost your energy or muscle but they could contain unapproved ingredients that can cause kidney failure, heart problems or seizures.

"We recommend that people only use approved products and speak to a qualified medical practitioner if they have any concerns about any supplements they may be taking."

Andy Parkinson, chief executive of national anti-doping agency UK Anti-Doping, added: "Elite athletes need to exercise extreme caution when it comes to deciding what they put into their body and a vital part of our prevention programme is educating athletes in the risk of supplements.

"Athletes who use sports supplements need to choose reputable manufacturers who can justify their claims with scientific evidence, and have their products screened to minimise the risk of testing positive for a substance on the World Anti-Doping Agency's Prohibited List.

"UK Anti-Doping continues to work closely with the MHRA to protect the health of athletes and to prevent doping in sport."

Click here to buy, Maximuscle - the worlds leading sports supplements provider endorsed by professional athletes.

Alternative Training Methods

For those that find using the local gym mundane after a long period of time, a spell of alternative training should help to not only alleviate the plateau but to help increase enjoyment and work new muscles.

Using methods similar to those often seen adopted in strongman competitions, an effective and enjoyable workout can be made to compliment a normal balanced diet along with any additional supplements.

Examples include:

Sandbag Training

These items can be bought specially made, or for those more industrious, can be homemade from simple supplies from you local building merchant (remember you will require a heavy duty bag ensuring all loose ends are tied/taped down).

This sandbag can be subsequently made to any weight are ideal for pressing, carrying, squating, lunging and many others.  This equipment will therefore work numerous muscles.

Farmers Walk


A common strongman discipline that can be homemade or done using barbell weights.  A simple method of lifting one in each hand and walking a desired hand is administered and bettered each time.


Like all demanding muscular activities, you must ensure that your muscles are properly fueled with adequate protein in the form of food or as sports supplements such as Maximuscle Promax.

How to never diet again

The best way to lose weight? By ditching faddy regimes, says the nutritionist Hala El Shafie

Monitor your habits Try to understand why you’re overeating. For a few weeks keep a food journal, then you can see when you’re eating and why. If you have a stressful job and head straight for the crisps every evening, you are a 'stress eater’. For other people, it could be boredom, sadness or loneliness – there are a number of reasons why we eat besides hunger. Work on relieving those emotions and you can really progress with your eating habits

Don’t starve yourself So many people think that by eating less they will lose weight. But a lack of food will have a direct impact on your metabolic rate, and if you damage that you’ll start gaining weight the second you start eating properly again. If we’re not eating the right foods – in particular protein – we diminish our muscle stores, which is what burns our excess fat during our sleep. Diets don’t actually work as they are not sustainable

A proper start You must have breakfast in the morning. Your body has fasted all night and skipping breakfast means that your body will start to lay down fat stores because it thinks it’s not going to get fed. It goes into survival mode. Once you establish a good, regular eating routine you will naturally lose some excess weight, as your body starts to trust you again. But if you’re going from feast to famine your body won’t know what on earth is going on

Don’t deny yourself Depriving yourself of certain foods makes you more likely to fixate on them and then binge. By allowing yourself them the mysticism and excitement diminishes. Obviously, chocolate or cake most days will make a difference, but once or twice a week is fine

Keep it varied Look at what most people eat and you’ll see they have the same thing for breakfast and the same thing for lunch every day. Aim for lots of variety, and for food that looks colourful and appealing. Focus on what you’re including in your diet not what you shouldn’t eat.

The C word Don’t be scared of carbohydrates. Complex carbohydrates such as brown rice and wholegrain bread are very important, as they keep your blood sugar-level stable, are great for mood and contain essential minerals. Eliminating a whole food group means you run the risk of being deficient in minerals. You don’t need to eat huge quantities, just a bit

Take your time You should have 'protected’ mealtimes, which means not eating food while watching television, reading the paper or working on your laptop. If you don’t concentrate on the food you won’t feel as if you’ve been fed. Take time to really enjoy food

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News Source - http://www.telegraph.co.uk/health/dietandfitness/9018343/How-to-never-diet-again.html

Beyonce's New Diet Plan After Giving Birth

As Beyonce, who recently gave birth to her first child with husband Jay-Z any time now, remains committed to a mostly-vegan pregnancy diet. The actress and singer, who is also a part of Michelle Obama’s Let’s Move Campaign, has been outspoken about her past use of The Master Cleanse to prepare for the movie Dream Girls.

Contrary to celebs like Jessica Simpson, who signed a $3 million dollar contract to lose her baby weight with Weight Watchers, and Jennifer Lopez, who shared her post-pregnancy diet secrets, Beyonce hasn’t yet spoken up about her post-baby plans. In the meantime, she and Jay-Z have remained committed to eating a healthy diet to avoid excessive baby weight gain.

“I’ve been really conscious [about food],” Beyonce told 20/20. “I’ve been trying my best not to lose control.” Instead of indulging in stereotypical pregnancy junk food cravings, the couple has been eating balanced meals that include stir-fried vegetables and tofu.

Along with her healthy diet, Beyonce has remained active throughout her pregnancy, which is important for any mom who wants to avoid excessive pregnancy weight gain.

Some celebrities, including Miranda Kerr, Victoria Beckham and Jessica Simpson often set unrealistic precedents for alarmingly quick post-baby weight loss. However, most health experts agree that drastic post-baby weight loss can be unhealthy for mother and baby.

Instead, health experts agree that expectant moms don’t have a license to binge. Jillian Michaels told us that “You won’t need to lose baby weight if you don’t gain it. It takes about 55,000 calories to make a baby. This breaks down to about 200-300 extra calories a day.” Nutrients should come from prenatal vitamin supplements and plenty of fruit, vegetables, lean protein, whole grains and healthy fats from foods like olive oil, nuts, and avocados.

As for pregnancy fitness, Michaels advises that “stretching is critical,” as well as stresses the importance of abdominal and back exercises. “They help with postural changes and stability and keep your body strong after the baby’s born, when you’ll have a lot of lifting to do

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