The One Foot Squat – An Advanced Variant Of squats.

Byron Harrison | Healthy Living | ,

The squat on one foot is an exercise that provides excellent benefits. In addition, it is an excellent indicator of the pelvis, the stability of the hull, of the strength and balance.8 reasons why you need to learn to do squat on one leg: Points out and corrects disbalance on the left and right sides of the body. It must have happened to you during the execution of some exercises to feel the stronger work on one side of the body. If this is the case, the smart move would have been cut in unilateral exercises (those in which movement you perform first with one side of my body and then with the other).

The squat on one leg is one of the best unilateral exercises for correcting the imbalance of the muscles of the pelvis and lower extremities. A good balance between the left and right sides of the body, the best is the prevention of injury. Developed a wider range of abilities of bilateral exercises. Affects the development of balance, coordination of inside and between muscle to a greater extent than “regular squat”. Strengthens our “core”, the stabilizers of the pelvis and knees (the adductor Magnus, gluteus medius, quadratus lumborum, external rotator upper leg.) Produces less load on the spine due to the smaller of compressed load (especially at the rear and hockey squat).

Although the load on the spine is less, the weight of which the human body must overcome is higher at squat on one leg than a bilateral squat. This happens due to a phenomenon called the bilateral deficit. By this phenomenon, the sum of the forces produced by each leg separately is greater than the forces which produce both legs at the same time. The same rule applies to your hands! I suppose now it is not clear, but we will explain it below.

The variety in training, whether you’re working on hypertrophy, strength, or strength of this exercise will certainly help you in achieving your goals. The lack of weight when you exercise in the outdoors or at home. People who have problems with back pain in this way will still be able to encumber leg with minimal compression on the spine. you want to improve your squat, lunge or hip thrust. By strengthening the stabilizers of the hull and the pelvic floor muscles by performing the squat on one foot, you have a direct transfer of the strength of the core exercises.

HOW to SQUAT on 1 LEG AFFECTS of TRAINEES and the load the LEGS:

The presumption that the person is a heavy 80 kg: If you are performing a squat on one leg, the of the total load on the leg is pounds. 5 kg weight estimate is lower legs and feet legs with which a person performs a squat so I don’t get into the equation given that does not participate in the movement. If you want the program to calculate the value for yourself, your weight multiplies with 0.0618 for men or for women 0.0668 in order to get the weight of your foot and lower leg. if the same person running front squat then it’s (80 kg – (5 x 2))/2 = 35kg load on leg (multiply 5 by 2, because now the person running the movement with both feet well not rising or one foot and Shin guards against the floor, and later share with two because the exercise is performed with two legs and not with one as in the first case). If a person wanted to burden the legs in the front a squatting position as in jednonožnim, it would have to raise a load of (pounds – 35kg) x 2 = 80 kg 80 kg represents a much greater compression force on the spine than kg that person has “on his back” while performing squat on one leg.

The differences are even greater when we add external load (eg. Vest from 15 kg) in the jednonožni squat. Then the person on jednonožnom a squatting position rises 90 kg of which is only 15 kg of an external load which does not present a problem for the spine. The equivalent of this in the front or the rear of a squatting position would have been 110kg an external load which is much load for a spine.

LEG TRAINING for beginners and intermediate to ADVANCED EXERCISERS

Beginners and intermediate-advanced, should this exercise to work at the beginning of the training the legs (after heating of course!) because it is very demanding for your CNS which works best when it is fresh. In addition, this exercise requires activation of a large number of stabilizers which tire more quickly during the training of the large muscle groups.if it’s working at the end of the training, your performance would certainly be less and thus the desired effects. If you exercise already automate, you do not have problems with balance and mobility, then you can work on the end of a training session, or in the superseries/three set with other exercises. In this way, the train if your goal is hypertrophy. If your goal is to strength and/or strength then get hold of original tips.

You can like also: How Does Physical Health Affect Your Moods?


To make it easier to perform a regular squat on one leg, learn how to properly perform the following exercises. These are exercises that will strengthen the basis for performance of squat on one leg: Bird dog exercise The lateral and frontal planks

Inflammation Of The Paranasal Sinuses

Byron Harrison | Healthy Living | ,

Inflammation of the paranasal sinuses is a disease in which the lining that lines the sinus is swollen, red and irritated. If this condition is not treated, it may cause blockage of the sinuses and close the openings that allow communication with the nose. This leads to the capture of air and mucus in the sinuses, the possibility of development of microorganisms and subsequent inflammation of tissue.Inflammation of the sinuses may occur in acute, subacute, chronic and recurrent sinusitis, and often due to bacterial, viral or fungal infection, but may be the result of the allergy, nasal polyps, a deviated nasal septum, infection of tooth and others.

Major Symptoms Of Sinusitis
  • Pain and/or pressure in any part of the face (forehead, the area between the eyes, nose, and cheeks)
  • Nasal obstruction
  • Nasal discharge or postnasal discharge (green or yellow discharge that comes out of the front of the nose or strains the back of the nose into the throat)
  • Hiposmia (reduced sense of smell)
  • Anosmia (lost sense of smell)
  • Fever.

Minor Symptoms Of Sinusitis

  • Unpleasant odor of breath
  • Fatigue
  • Pain in the ears and teeth
  • Cough
  • Headache

The above symptoms occur in acute and chronic sinusitis. Only in chronic sinusitis symptoms are a present long period of time and fatigue is more pronounced, while for acute sinusitis is more common fever and fever.


Apart from the clinical picture, diagnosis requires a complete physical examination. If needed, perform additional trials Allergologic tests, blood tests, microbiological tests, nasal endoscopy, x-ray examinations, computerized tomography and magnetic resonance imaging. How can we help ourselves at home?

Alleviate the symptoms using the following tips:
  • Inhale steam.
  • Run hot water from the shower, sit in the bath and breathe the steam for 15-20 minutes.
  • Another alternative: Pour hot water into a bowl, lean over the bowl, cover the head with a towel in order to “Cornered” hot air and breathe deeply for 20 minutes. This is aimed to reduce swelling and obstruction of the sinuses.
  • Pour the hot water, put a cloth on your face. It will help reduce pain and pressure.
  • Use a nasal saline solution. Put the solution in a few drops several times a day in order to cleanse the nasal passages and reduce nasal congestion.
  • Drink more fluids. The fluid helps in diluting the thick mucus, and it will contribute to the resolution of the obstruction.
  • Avoid consumption of alcoholic beverages. Alcohol potentiates the swelling which could aggravate the situation.
  • Take a break. If you have a sinus infection, make sure you get a nice rest and give your body a chance to recover.
  • Avoid excessive use of drugs. Decongestants and pain medications can help, but their overuse can worsen symptoms.
  • Take a drink of apple cider vinegar. When you notice the first signs of sinusitis, prepare the drink of apple cider vinegar which helps diluting mucus and for easier elimination. Preparation: In 200ml water add 2 tablespoons of unfiltered apple cider vinegar and one tablespoon of honey. Stir well. Drink it 3 times a day, 5 days a week.
  • Use seed extract grapefruit. In sinusitis, get nasal spray containing the extract. The extract of grapefruit seed is a powerful natural antibiotic used to fight bacteria, parasites, viruses, and fungi and will help to deal with inflammation.

If symptoms do not subside or worsen, medical assistance is needed.


An Important Step in Caring for Your Heart

Byron Harrison | Healthy Living, Meat

Fat has long been the culprit for causing all sorts of health ailments, heart disease being one at the top of the list. While it is true that fat intake poses major risks to our heart health, it doesn’t have to be that way. Let me explain.

The fact of the matter is that all fat was not created equal and some really good guys in the fat department are taking a pretty hard wrap when it comes to the heart. Having a sound understanding of the different types of fat and knowing where you can find this information in regards to the food you consume is critical in doing the best possible job caring for your heart.

Types of Fat

Saturated Fat: This type of fat is solid at room temperature. Saturated fat comes mainly from animal sources. Examples are butter, and fats from meat sources. Saturated fats are known to increase LDL (bad) cholesterol.

Unsaturated Fat: This type of fat is liquid at room temperature and largely comes from plant based sources. Examples are canola oil, olive oil, nuts, seeds, fish, and avocados. Unsaturated fats are known to increase HDL (good) cholesterol and lower LDL (bad) cholesterol. MOST of our dietary intake of fat should be from this category.

Omega 3′s: Omega 3 fatty acids have been getting a lot of recognition and attention lately as the ideal fat, and so deserved. They are essential fatty acids (meaning we have to consume them) needed by our bodies for proper function. They work to reduce inflammation in the body, including blood vessels. This works to decrease stroke and provides a benefit to the health of the heart and all blood vessels.

Trans Fat: This type of fat is the one that should be avoided like the plague, but is unfortunately consumed at an ever increasing level. It is normally liquid at room temperature but has been chemically altered to be solid when at room temperature in a process called hydrogenation. What is the point, you ask? Aahh! It’s all about better taste, better texture, and making the food last a longer on your shelf. Just the things we fall for hook, line and sinker in our fast paced society today. This type of fat is commonly found in processed foods as well as margarine.

Trans fats are known to increase LDL (bad) cholesterol and decrease HDL (good cholesterol). This is not only bad for you, it is double trouble as it alters the good cholesterol levels as well.

Reading Labels: Your Avenue to Protecting your Heart

Fortunately, when it comes to the foods we eat, laws require that the ingredients be listed on the product packaging, as well as how much fat we are consuming as a percentage based on a 2,000 calorie diet. Both are important.

As far as ingredients are concerned, things to look for and avoid are anything that contains the words hydrogenated or partially hydrogenated. Those items contain trans fat and should be avoided no matter what as no known level is deemed a “safe” amount to consume.

Limit the amount of saturated fat consumed (usually animal products).Look to fill your daily fat intake with unsaturated fats such monounsaturated and polyunsaturated fats found largely in fish and plant products.

Experts recommend that the fat in our diet should not exceed 25% of our total calories. Those already suffering from heart disease should consume an even lower percentage than that (15-20% max), and should be super careful to consume only those in the unsaturated fats categories.

Exercise is another avenue to improving your heart health. Speak with your doctor and work out an exercise plan that may be able to benefit you and work side by side your increased attention to fat intake.

raw food

Lose Weight Healthily By Not Cooking Anything

Byron Harrison | Diet, Healthy Living

No, I’m not talking about not eating anything – quite the opposite in fact. This post is about the ‘raw food diet’, and why it could help you to lose weight more effectively than calorie counting or whatever else you’ve tried in the past.

What is it?

Quite simply (and unsurprisingly), it is a diet/lifestyle where you only eat raw food. Although in reality it is more common to follow an 80-90% raw diet and allow yourself the occasional cooked meal for practical reasons as much as anything.

Is it safe?

There are of course certain foods that aren’t safe to eat raw – potatoes for instance, and certain meats. But if you are careful food poisoning shouldn’t be a risk.

What’s the rationale?

The idea of this diet makes a lot of sense really; it is argued that as we evolved we didn’t eat cooked food, in fact it is only very recently (in the grand scheme of things) in human history that cooked food has become the norm. So logically our bodies are obviously much better adapted to digest and process raw food – cooked meals are by definition unnatural.

What are the benefits?

  • De-tox: Cooked food invariably contains more chemicals than it did before being cooked, and the chemicals produced by cooking are often ones that our bodies are less adept at digesting. For this reason, eating raw food actually lessens the number of difficult to digest chemicals that enter our bodies, lessening the amount of strain put on our livers.
  • Energy: Raw food tends to be digested more efficiently, which means that our bodies are able to manage blood sugar better and minimises peaks and toughs which lead us to feel lethargic. In short, it lessens the chances of putting yourself in a ‘food coma’, and makes you feel more energetic and active.
  • Weight Loss: Both of the above points help weight loss by improving liver function and making you naturally more active, but on top of that; Raw food is generally tougher than cooked, it requires more chewing and takes longer to eat – this naturally slows you down and makes it much less likely that you will over eat, since it gives your brain chance to learn that you are full before you get chance to eat too much.


So that’s the raw food diet in a nutshell – there are of course upsides and downsides and nothing has yet been proven conclusively, but you have to admit that the logic makes sense and if you want to avoid over processed and artificial foods then it is certainly a good diet to try on for size. There are certainly plenty of people who swear by it.

Even if you don’t want to go so far as 90% raw, there are plenty of tasty raw food recipes that are worth trying and it certainly couldn’t hurt to test out a little raw food in your life.

exercise mood

How Does Physical Health Affect Your Moods?

Byron Harrison | Healthy Living

A great health strategy is to make sure you are involved with physical exercise. You cannot have good physical health without exercise. The human body evolved through the ages with physical activity as an important element of survival. Now, we sit behind desks, watch TV, or are on our computers for hours. Research has shown that this is unhealthy, and can even cause serious illness. Some of the benefits of exercising are not physical, but mental.

Did you know that your physical health can affect your moods? How so? Exercising causes your body to produce Endorphins, also known as the “feel good hormone”.

Let’s take a look at the way physical exercise affects different aspects of your life:

Focus and Concentration: When you exercise, you cause the increase of Dopamine and Serotonin, which will calm you down, and lift your spirits. When you are in this positive state of mind, you will have better focus, and your attention span will be longer. Studies conducted with children having ADD, Attention Deficit Disorder, showed that after a brief period of exercise, their ability to pay attention was improved. Not only that, but the beneficial effect lasted for up to 4 hours.

Depression: For folks laboring under Depression, life can be a chore. For some, getting out of bed takes quite an effort. People living with depression report a general lack of energy, and joy of life. They complain of an inability to remember things, or concentrate. Clinical studies have shown that after only one good workout, they feel better.

These patients reported diminished feelings of anger, tiredness and being tense. Those who continued on an exercise regimen, were able to climb out of the depths of depression. This is a remarkable occurrence, considering it is an all natural way to combat the illness, and it works better than the drugs, while the only side effect is a better state of well being.

Anxiety: Anxiety is a health condition that is related to depression. Here, the feeling is of tenseness and worry. These individuals may also experience being jumpy and irritable. Along with these symptoms, folks with an anxiety disorder have reported finding it difficult to concentrate on tasks. Anxiety sufferers may be startled easily, have tension in their muscles, experience nausea, and have sleep issues.

Exercising regularly will alter their brain chemistry, with the same benefits as those with depression. As the Serotonin and Dopamine levels increase, these people feel more in control, and achieve a “calmness” that elevates their mood. If a person is stressed, it will be very difficult to deal with issues that can throw them into a panic.

Regular Exercise Is Good For Your Whole Being

Exercise will keep your body in shape by increasing your metabolic rate, and you will lose weight by burning calories, and build muscle at the same time. Many people are not aware of the fact that you will continue to burn calories after a workout, even when you are resting.

Muscle ain

Foods to Relieve Muscle Pain

Byron Harrison | Diet, Healthy Living

Experiencing post-workout pain?! Well don’t think that popping pain medication is the only way to get through it. Many foods help reduce inflammation in your body, which is associated to the pain, in turn helping you to recovery quicker.

The synergistic qualities of using food over medicine make it healthier since they are nature-made. The high amount of antioxidants helps reduce inflammation and have a pain-relieving effect.

First and foremost, you want to make sure you drink plenty of water! According to an article on Inspiritu Fitness, “muscles are made up of 80% water, but if their moisture is not replenished, then chances are they will be sore, fatigued and not apt to operate at full potential”.

Foods high in omega-3 fatty acids, which contain fatty oils, are beneficial to those suffering from aches and pains due to muscle soreness. They are one of the best inflammation fighters around. Foods such as salmon, walnuts (the richest source among all nuts), flax seeds and olive oil are all examples of omega-3 fatty acids.

Inspiritu Fitness stated, omega-3 fatty acids “also contain alpha-linolenic acid and linolenic acid, which are all vital for tissue elasticity and muscle flexibility improve joint motion and effectively reduce inflammation of the joints and muscles.

”Soy foods are also going to help fight inflammation. Soy contains isoflavones, which is a plant hormone that has been shown to have an anti-inflammatory effect. Soybeans and other soy products, such as tofu, edamame, and soy milk are good sources of isoflavones.

Cherries, specifically tart, have been linked to pain-reduction and anti-inflammatory effects, resulting in quicker recovery. Many fruits and veggies are high in antioxidants and are going to have this same reduced inflammatory response, such as oranges, asparagus, celery, pineapple, and cranberries.

Protein is going to play a big role in muscle repair. As stated on Inspiritu Fitness, your muscles are broken down after physical exercise and need protein to build themselves back up, which is why you are sore. So you will then recover quicker the sooner you intake protein. This protein is also good in helping your muscles gain strength, which is what we all want anyways right?! Carbohydrates mixed with your protein meal after a workout is going to help speed up the muscle recovery as well.

Every heard how chocolate milk is one of the best post workout drinks? Well that is due to not only the protein and carbohydrates found in the milk, but the vitamin D as well. Vitamin D deficiency has been linked to cause musculoskeletal pain. It’s the triple threat to post workout recovery.

Avoid sugar, junk food, and processed foods after a workout as well. This will only irritate your tissues causing more inflammation, resulting in slower muscle recovery.

Eat a well-balanced diet to help you recover quicker after workouts, as well as reduce pain. Incorporating these foods into your daily diet will not only provide anti-inflammatory benefits, but overall health benefits as well.


10 Top Foods That Can Help You Lose Belly Fat

Byron Harrison | Diet, Healthy Living

If you want to get rid of belly fat and get a permanent flat stomach you need a good flat belly diet and good stomach exercises. Getting a slim waist doesn’t happen in a day, but it happens daily as you maintain a healthy eating diet, and exercise regularly. Eat these fat burning foods and exercise your way from fat belly to flat belly, and improve your overall health too!

1. Broccoli – This can be a very good addition to your flat burning diet. It is one of the so called negative calorie foods, because the body expends more energy breaking it down than it actually gets from the food. These fat burning foods short-change the body into losing weight. So, feast on broccoli and, because of its high fibre content, it will keep you full for longer and help control your eating and weight further.

2. Fennel seeds – Infusions from the seeds or roots can relieve stomach problems, including flatulance, and can aid in weight reduction and achieving a slim belly and waist. They also reduce water retention and are full of antioxidants.

3. Green Tea – Green tea is rich in natural polyphenolic antioxidants called catechins which aid in weight loss. Not only does drinking green tea help fill your stomach when you’re hungry, it also boosts your metabolism, which adds to the fat burning benefits.

4. Berries – These colourful fruits are rich in polyphenols such as the flavonoids, anthocyanins, and tannins, which are found mainly in the skins and seeds. These natural plant pigments are antioxidants and aid in weight loss. This is one of the reasons why acai and goji berry extracts are marketed extensively in some weight loss supplements. So, feast on these fat burning foods and trim off the fat belly.

5. Grape Fruit – Generally, incorporating fruits into a healthy eating diet has major health benefits, but grape fruit trumps the other fruits in that it has great fat burning properties. If you google “grape fruit diet” you’d be amazed at the number of diets promoting the fat busting and antioxidant properties of grape fruits. They are also rich in pectin, a soluble fibre, which helps regulate blood glucose levels and lowers cholesterol.

6. Eggs – They can help you lose weight and regulate blood glucose levels. They owe their fat burning properties to their high content of the amino acid leucine. Leucine helps promote lean muscle mass instead of fat. Eggs have been known to burn fat in that ever frustrating tummy area that plagues a lot of people.

7. Beans – They are reported to have extraordinary fat burning benefits. They’re high in vitamins, fiber, protein and iron. Their high fibre content helps lower cholesterol and trap bile acid.

8. Oats – They are a powerhouse of good nutrition, vitamin-full and contain more protein and fat than other cereals. They keep you full and get you going for much longer, reducing the need for snacking.

9. Yoghurt – This is another belly fat buster which also keeps blood sugar levels even, and prevents sugar cravings. Low fat and low calorie yoghurts are also available and can help those on calorie restricted diets, like diabetics, achieve flat stomachs.

10. Kale – Like broccoli, kale is a negative calorie food. It is also high in fiber, which aids in digesting food, cleansing the colon and filling the stomach. As far as foods go, it is top on the list of highly nutritious foods and is a good source of beta-carotene and vitamin C, which are both powerful antioxidants.

This is not a program on how to lose belly fat or how to get a flat stomach, but a low down on some fat burning foods that you may find beneficial. Healthy eating and fat burning foods alone may not be sufficient to trim all the belly fat, but incorporating regular stomach exercises into your routine will not only help you lose belly fat, but will also tone your belly.


Does Vinegar Work For Nail Fungus Treatment?

Byron Harrison | Healthy Living

There are several infections and diseases which can be cured with the help of home remedy. There are some items available at your homes which can be really helpful for you to recover from different types of diseases and infections. If you are suffering from the infection of nail fungus then one of the easiest ways to recover from this infection is vinegar.

Fungi organisms like to be in moist and dark places. They often find those places where they will be able to find environment according to their perceptions. If they were able to find perfect place in your nail then they can certainly attack your nail in a better way. They will be able to infect you easily and the treatment becomes more difficult because of ideal environment being provided to fungus.

There are some acids which can be really bad for this fungus and they have the ability to kill nail fungus with ease because fungi are not friendly with acidity. They can be easily demolished with the help of acid and one of the best and easiest ways to do so is the home remedy of vinegar.

Vinegar should be used on daily basis so that one can get better results soon. If you are infected from nail fungus then you really do not have to worry because daily implementation of vinegar can help this fungus to stop its process. The infection will be decreased and the growth of fungus can also be stopped. It can be done with the help of vinegar and you will be able to notice that fungus is not growing anymore. You will be able to feel a newer look for your nail which is the signs of stooped fungus growth.

You have to soak your nail for at least an hour with the help of vinegar so that maximum output can be obtained. White vinegar will be the ideal choice for you because the level of acidity present in white vinegar is much higher and it can certainly help you to recover more properly.

Soaking process should be a bit long and it should also be done on regular basis which can really help to kill fungus easily. If you are looking in more quick results then more acidity is required for killing purposes.

Cider vinegar of apple can also be one of your choice but you have to make sure that everything is done according to the requirements. The process of killing fungus can take much time as well depending on the size of fungus and how it has damaged your nail. The taste of vinegar is not very much friendly so for that perspective you have to use minimum two spoon of vinegar with some other drinks on regular basis.

If you can have this dose at least two times in a day then it can also be very helpful for you and the growth of fungus can be stopped with some time span but it does work. If you want faster results, you should try Zetaclear. You can buy Zetaclear at official website.

Avocado Chicken

Fantastic Ways To Make Recipes More Healthy

Byron Harrison | Healthy Living

Food and diet gurus are very loving of ranting in relation to how this is bad for you and this is good for you, and how noxious a simple substance like refined sugar is. In reality one of the few organizations who actually support the use of refined sugar is the American Department of Agriculture, but they have a vested interest. Healthy cooking with or without sugar is one way of seeing that you and your family gets the very best foods! You don’t need to cut cookies and cakes out of your diet, merely make your own.

Even sugar friendly experts uphold that the empty calories provided by sugars can be substituted with more healthy ways to increase and retain energy levels. In the event that you bake at home, you can keep everyone at home happy with some excellent goodies and sneak in added vitamins and minerals too, when no-one is looking.

One way to get children to eat veggies when they won’t is to mix grated veggies in with ground beef. I used this on my kids when they were little so all bolognaise sauce had grated carrot or pumpkin or lentils with it, as did meatloaf, meatballs and hamburgers.

Cakes and muffins are yummy with added grated carrot or pumpkin and pumpkin bread is easy to make, plus very nutritious. Pumpkin is a sweet vegetable and when you make bread with it add mixed seeds; sunflower and pumpkin seeds make the bread even yummier, and these seed are really rich in the essential fatty acids of the Omega group.

Finding refined sugar guilty or innocent, there are many books on the health shelves of book stores which wholly slam sugar. Although the only real documented reports are in regard to sugar and tooth decay. There are no other health proofs that patently declare sugar to be the criminal it is perceived to be by many of the health ranters.

You can still cook and bake and use sugar, but by making your own, rather than buying commercial cookies and cakes, you control how much sugar is used. Like all things, sugars in moderation are not all bad.

We only have to take the example of red wine. Pundits declare that all alcohol is bad for you, nevertheless times have changed and researchers have found out why people on continental Europe live longer, suffer less from diabetes, heart diseases and other illnesses, and this is because they drink red wine. Red win contains Resevratrol and this substance together with the alcohol is really good, although in moderation of course.

It is easy to stay healthy with healthy cooking and taking all things in moderation, be they sugar or alcohol. Just do what your Grandmother did to stay healthy, and if she wouldn’t recognize a particular food, don’t eat it.