Opening Your Own Bakery

Do you have a baking addiction and would also like to turn it into a profitable business? It can be a very lucrative idea, especially if you are a skilled baker and have exceptional entrepreneurial skills. To make your bakery business profitable in this industry, you need to understand how to plan and effectively run the company. To generate enough revenue in order to stay in business, planning is very essential. The following steps will help you to learn how to open your own bakery.

Decide On The Type Of Bakery

First thing you will need to do is choose the type of bakery you would like to open and what kinds of baked goods you want to sell.

As for types of bakery you have several options. Your bakery can sell only baked goods or you can additionally sell coffee and sandwiches. You can open a bakery as just a shop or with a seating area for customers. It can also be an online service of baked goods delivery and you can start a home-based baking business.

Choose the baked goods you want to sell. Do you want them to be conventional, organic, vegan or gluten-free?

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Research the Local Competition

Before starting out any business, one of the first things on the list is research of competition and demand for the product or service. In your local area do some research to see if the people would be ready to buy your baked goods. Also check the competition. Is it over-competitive in your area? If not, think of what you can do to stand out. For example, open a bakery with specialty baked goods. Also offer a seating area, where the visitors could enjoy them with coffee.

Write a Thorough Business Plan

The business plan should contain all the details on the calculated costs of the location, equipment, staff, taxes, marketing and supplies. Determine who will be managing the business, your marketing strategy and how you will finance the business. Then determine the profit you plan to make in the first couple of years by projecting the costs against the projected income. To help you with the financial part of the business plan, you might need help of an accountant to make sure that no expenses are overlooked.

Find the Perfect Location For Your Bakery

Research the areas of your city and select a location where you could have many potential customers. The ideal location should be easily accessible, shoudn’t have any zoning guidelines, has plenty of traffic passing through and meets all the safety requirements.

Register Your Business

Before opening the bakery you will need to register your business with the city. To sell the bakes goods you will also need a sales permit. Check with the state’s health services department.

Get and Install the Equipment

Depending on the baked goods you will be selling, determine the equipment you will need. You will need a commercial oven, mixer, commercial blender and more. Make sure that you buy all the professional equipment that is safe and up to the code.

Determine the Menu and the Ingredients

Develop you standard menu. Calculate the ingredients and how much you will need for each of the items on the menu. Find suppliers and buy enough materials.

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Hire Employees

Make sure that the staff you hire is friendly, trustworthy and efficient at work.

Advertise

Place an ad in a local newspaper and online, and give out flyers.

You are ready to open!

How To Become a Chef?

If you are passionate about cooking and would like to make it your profession, then consider becoming a chef. The career of a chef can be really rewarding, but the path to becoming one is also not that easy. It involves long hours and there’s heavy competition. But as a chef you will have the opportunity to run a kitchen or you could go further and run a restaurant. To start your career as a chef, you will need the following education and experience.  Continue Reading

Staying Healthy With the Foods You Eat

Our health greatly depends on the foods we eat. But healthy eating does not mean following strict dietary limitations or avoiding the foods that you love. Eating healthy is more about the foods that give you energy and make you feel great. By following some simple health-building principles you can achieve looking your best and feeling great. Continue Reading

Stay Healthy Through Proper Diet and Physical Activities

are chainsaws dangerousWhen it comes to health and fitness, the right type of exercise and kind of food to eat go hand in hand. You can’t expect to stay healthy even if you hit the gym all the time if you can’t help it buy munch on unhealthy food. The same thing is true for those who eat healthy. You may lose weight, but you can’t achieve your desired body shape if you don’t bulk up in the gym. Therefore, these two have to go together.

Choose what you eat

You need to find the right kind of food to eat. You have to resist temptation no matter how difficult it is. There are certain kinds of food that fit in your diet plan. Junk foods, processed meats, sugary food, and fatty food should be taken out of your diet. Soda, coffee and sweetened drinks should also be avoided. Stick with water or tea all the time. If you really can’t help it, then you can treat yourself to a weekend where you can eat anything you want. However, for the rest of the week, you need to stay focused. You have to be totally disciplined. Otherwise, your plan will be destroyed.

Be a gym member

No matter how busy you are, you need to set an hour or two each day to hit the gym. There are basic activities that you can do to ensure that you remain in shape. There are also a lot of other health benefits that you can get from going to the gym aside from having a good body. This includes a good night sleep and stress release.

If you really are busy and you can’t spare an hour a day to hit the gym, then you can do household chores instead. This is something that you have to do anyway. As long as you exert effort and do some heavy lifting, then it is enough. You can also try difficult tasks such as using a chainsaw. This would really take all your upper body strength. The chainsaw would do most of the tasks, but you need to stay in control. This becomes a mini workout for you, but with some risk. There are reasons for using a chainsaw such as cutting trees that could pose harm during storms or for cutting logs into smaller pieces of wood that you can use for your fireplace. You can check out the 5 best chainsaw brands if you don’t have one yet. You can also choose the best chainsaw from the models of chainsaws available.

A healthy lifestyle

When you have started to discipline yourself, you need to stick with the plan no matter what happens. You should stop excusing yourself for not eating healthy or for not doing physical activities. If not, you won’t see any difference at all. You will just feel frustrated for not doing anything to improve your body. However, if you are used to this schedule, everything will come naturally for you.

Set a Day During the Week Just for Family Bonding

Set a Day During the Week Just for Family BondingHave you ever tried planning for a weekend getaway with your family and it eventually did not happen? You might laugh at this story but it happened to you many times for sure. When the family is big, everyone has preferences. Kids might even have something to say on where they want to go. Since there is no consensus, you end up not going anywhere. The weekend becomes boring and you regret your decision to not come up with an agreement. If this happens again next time, it is just fine. You don’t have to move out to have fun as a family. Have you heard of the pop term “staycation”? You can do the same thing with your family.

Movie marathon

This is one of the most common activities that you can do with the entire family. If there are kids, you just have to screen what you watch to make them more child-friendly. You also have to consider the length of each movie so you can plan ahead how many movies to play. You can bring out healthy snacks while watching the movies and everyone will surely have fun.

Board games

There are a lot of board games to choose from. Find the ones that are educational such as Boggle or Scrabble. Kids would love to play these games as much as adults. It makes everyone think. Therefore, it is a wise way to enjoy your weekend. You have fun as a family, but you also learn at the same time.

Card games

Nothing beats a good old car game. There are more complicated games but there are simpler games that the entire family can have fun. If there are no actual cards available, you have nothing to worry. There are virtual card games available today that can be multiplayer. As long as you are connected to the internet, you can play the games as a family.

Prepare healthy snacks

When you have already decided what to do during the weekends, it is time to prepare what your family should eat. You need to consider healthy snacks. Since you are not going anywhere else, you will most likely spend the days sitting. It is not healthy. You are not burning any fat. In fact, you are just adding more if you keep eating unhealthy food. The least that you can do is to provide them with something healthy to eat or drink. When it comes to drinks, you can count on the best juicer models as your partner. The juicer will make any type of drink that you wanted as long as you have the ingredients available. You can read juicer reviews and find out what people have to say if you don’t have any juicer as of the moment.

You can now spend your weekend like this if it makes everyone happy. This is cost free and healthy for everyone. It also strengthens the family bond. Just be creative with the activities and your family will stay this way even if they grow older.

Tips on How You Can Make Traveling with Your Baby Easier

Tips on How You Can Make Traveling with Your Baby EasierWhen you were still single, planning a trip was a lot easier. Your friends can just invite you a night before and you are ready the following day. You have nothing much to consider. As long as you have enough money to go on a trip, you can just go there right away. Things have to change when you are a parent. You now have to consider your kids. When you are a new mother, it is even more difficult. You need to see to it that your baby is safe or is in good hands before leaving. If not, you have to bring your baby with you. This time, you have to lessen your trips with friends and spend more trips with your family instead. If you are to consider all the factors leading to this trip, you might feel really tired and decided to just cancel the whole thing.

The good news is that you don’t have to suffer anymore even if you have your baby with you if you wish to go on a trip. There are ways to ensure that you can still go on with that trip minus the hassle.

Have a packed bag ready all the time

Packing your baby’s things take a lot of time. You need to make sure that everything is ready before leaving. When you have a packed bag that you can just easily pull whenever necessary, you can get ready in just a few minutes. When the packed bag has been used, you can pack a new one during your spare time.

Plan your baby’s meals in advance

You want to keep your baby safe and healthy. Therefore, you need to feed him with the right kind of food. For babies who are just a few months old, they might just rely on breast milk or bottled milk which is easier. When they start eating liquefied or solid foods, then you need to think about where to find them. If you are back home, then it is easier. When traveling, you might have to look for a local grocery store just to feed them. To make it easier, you need to have a list of food that they can eat. Bring the ones that won’t be spoiled during the trip. Place them inside your bag and this will sustain your baby for a day or two. By then, you would have already found the best place to buy food for them to eat.

Use a double stroller

This device makes it easier for you to move around with your kids. You can check out the 5 best double stroller brands and use one of them for your next trip. You can also read the top rated double stroller reviews if you have not yet made the right decision. When you use a double stroller, then it becomes easier for you to organize everything during the trip. The only thing that you have to do is to push your baby around.

With these tips, you can now plan your next trip.

Couple Cross Fit Exercises with a Healthy Diet

Couple Cross Fit Exercises with a Healthy DietThere are people who are faithful in doing their workout. They follow all the instructions given by their trainer. They even push themselves to the limits just to see the best results. However, no matter how they try, they just can’t see the results they are hoping for. They still don’t lose weight and it seems like nothing has changed when it comes to their body size. If you are one of these people, then your problem is not just about the workout, but also on what kind of food you eat.

Try something more extreme

If you think your regular gym exercises won’t cut it, then try something you have never done before- cross fit. This is a type of workout that is high impact. It allows you to go on several challenges using certain tools and devices. They are extremely heavy and seemingly impossible to move. You will also do group activities where you literally need to pull something across the finish line. It is very exhausting. However, it will certainly guarantee the best possible results. If you have tried everything just to stay in shape, then it might be time to level things up and go for something really extreme.

To protect yourself from injuries, you can try the 5 best crossfit shoes. They are designed to withstand extreme impact. You can also check out the best shoes for crossfit list. Cross fit can lead to injuries if not done the right way. There are also those who keep pushing for it even if their bodies can no longer take it. To reduce the impact, then you need the best shoes designed just for cross fit.

Eat healthy

Another problem why you don’t see results is because you tend to focus on your exercise alone. It won’t cut the deal. You also need to eat healthy. There is no point in going to the gym all the time then drive to the nearest fast food chain after exercising. It is like removing all the efforts that you have made. It helps a lot if you cook your own food so you can select the ingredients. You have to go for organic ingredients and lessen salt and sugar. You really have to watch what you eat or else your cross fit challenges will just go to vain.

It takes time

Generally speaking, losing weight takes time. There is no secret formula that will let you see results in just a week. You have to be disciplined and determined if you want the best results. Most of all, you need to make sure that you don’t just do these exercises to achieve your desired body shape. You are doing all of these things because you want to live a healthy life. At first, you won’t be able to cope up with the challenges. However, if you keep doing these things, you will get the hang of it. Cross fit can be fun too even if it is painful. Eating healthy can also be fun if you choose the right kind of food to eat.

Doing Household Chores Help Release Stress

Doing Household Chores Help Release StressPeople have different ways to cope up with stress. There are those who would rather be alone in their bedroom doing nothing. Some others will call their friends to come over and spend the entire day just to gossip about other people. There are people who want to leave everything behind and travel to different places. Ultimately, it is you who know what you can do to release stress. The point is to do something to not allow stress to eat you up. Otherwise, you will have a hard time moving forward with life.

If you don’t have a lot of time to spare just to unwind and relax, then it is fine. You can just spend your day cleaning your house. This can also be a way to release stress. You can get a mop to clean the floor or turn the washing machine on and wash your clothes. You are stressed because some things keep running in your mind. These thoughts disturb you in several ways. Therefore, you need to keep them away from your mind. By doing household chores, then you allow your attention to be poured out only on the task at hand. You also feel happy that even if you are depressed, you are doing something productive. You know that you can get over your problems soon. You just have to take some time off to think about it.

You can even cry while cleaning or talk to yourself. As long as it makes you relaxes and it keeps your mind away from your problem, then it is good for you. At the end of the day, you know that you have accomplished something even if you are emotionally bothered. You can keep doing this each time you are stressed to give you a healthier mental state.

Invest on a new cleaner

To make your household chores easier, you can buy a new steam mop. This makes the job easier for you. Take a look at the 3 best steam mops so you can bring the best one home. This mop will cut the time spent just for cleaning the floor. When you have accomplished something in less than the time you have allotted, then it will make you feel even better. You can also read reliable steam cleaner reviews if you have not made up your mind yet on which floor cleaner to buy.

Just find a way

All of us have our ways of coping with stress. It really does not matter what way you choose as long as you don’t allow stress to prevent you from moving further with life. There are people who have even ended their lives because they allowed stress to stop them from appreciating the beauty of life. There are others who have become really ill because they keep on thinking about their problems. It might seem stupid to just stay at home and clean when you feel stressed. However, if this makes you feel better, then nothing should stop you from doing it.

Now is the Time to Start Doing Crossfit!

Now is the Time to Start Doing Crossfit!How many times have you stared at a magazine cover and wished that you have the model’s body? You keep saying that you will finally hit the gym, but you don’t. Instead of losing weight, you end up gaining weight. Therefore, if you want to achieve that model-like body, you need to do something. If you want quick results, then try cross fit.

This is a very intense form of exercise. Since you need to see the results quickly and you have gained a lot of weight over the years, it is time to finally do something about it. It could be really tiring, painful and impossible. However, you need to push through and realize that this is definitely the kind of exercise you deserve.

Getting started

You need to find the right cross fit center. You can ask your friends if they have tried it before and get recommendations from them. You can also check videos online to see you can do the challenges. When you have already enrolled, the first step is to learn the basics. You have nothing to worry. You won’t learn the difficult stuff right away. There are people who are also beginners like you so you will have to go through the process together.

Moving to difficult stunts

Before you know it, you will be asked to move to more difficult routines. Again, you will be guided in every step of the way, so you need not worry. You will also try out things that are deemed impossible. When you fail the first time, you can do it over and over again. You don’t have to fear failure since cross fit is not just about finishing the challenge, but being able to do it the right way. If it takes several tries before you get it done, it is just fine.

The right outfit

When doing cross fit, you must have the right outfit. It should be of the right fit. Otherwise, you can’t easily move. If the clothes are too tight, you might feel conscious when you move. When they are too loose, you can’t easily move around. You also have to focus on your shoes. It is important that you have shoes designed for cross fit. Take note that cross fit may cause great impact. You can injure yourself along the way if you don’t use the right footwear. If you are on a tight budget, it is fine. You can get the best crossfit shoes sale online. There are also a lot of choices available. You just have to shop like you do with other shoes. You must stick with trusted brands only so you can get the best shoes for crossfit deals.

The results

If you are dedicated in achieving results, then you will see drastic changes in no time. It is painful and it feels really horrible. You can barely walk once everything is over. However, as soon as you see the changes in your body, you will feel great that you have given it a try.

What You Need to Prepare When Your Friends are Coming Over for Dinner

What You Need to Prepare When Your Friends are Coming Over for DinnerInviting your friends over for dinner is one of the best ways to connect with them. When you no longer have the time to mingle with them or hang out like you used to, then you can make things up by inviting them to come and visit you. Of course, you can only do this when you have a lot of free time in your hands. It is not an easy job. There are a lot of things that you need to prepare.

You need to have a checklist on what should be done before they arrive. To begin with, you need to send out invitations. You must have an idea how many are coming so you can prepare for the total number of people. You can send an actual invitation letter, but for close friends, they are just one phone call away. If you have already gotten the RSVP, it is time to start working.

Preparing the food

Of course, this is the main reason why they go to your place. If you are an advocate of healthy eating, you have to serve healthy dishes too. However, it does not mean you only have to serve fruits and vegetables. There are other types of food deemed healthy, but are generally acceptable. It also does not mean you can’t serve meat. You just need to find a way to serve it in such a way that there will be less fat but better taste. You can also serve dessert, but you can use alternative sweeteners or focus more on fruits so it will be healthy. You can even look up some recipes online.

Cleaning the house

You need to make sure that your house looks perfect. It must be very clean. It has to sparkle if possible. Take note that you are inviting people to come over. They will always have something to say even if you are very close with them. You need to show to them that you have prepared for their arrival. You can even replace your old décor, rearrange the furniture and showcase something new. If you have run out of time but you still haven’t cleaned the floor, you have nothing to worry. You can just get a steam cleaner and the job will be done in a few minutes. If you don’t have one yet, you can check out steam cleaner reviews and prices online. You can also compare the options so you can decide where to buy the best steam cleaner mops.

Be yourself

Yes, you have to prepare well for the kind of food to serve and you need to keep the house amazing for your friends. However, it must not reach the point where you have to fake things just to please them. Take note that they are your closest friends so you have nothing to pretend about. You just have to be yourself. You can crack jokes, do gossips and even talk about your friend who didn’t come. The point is to reconnect with them and have fun.

Sating my Hunger with a Travel Nurse

I was up in New Jersey this weekend. I wanted to go to Hoboken, New Jersey for a couple days. For one, I wanted to go to the Cake Boss store. Although I am a health nut, I enjoy a sugary snack every once in awhile. I should have more snack days in my diet, to be honest. What also interests me about this store is how the Valastro family turned it into such a successful (multi-million dollar) business. It was popular way before it was ever on television. That cake store has been a local favorite for years.

My question is how it got there. I went around asking some locals about the cake shop and how they heard about it. I asked a lot of people but the majority of them were not from the Hoboken area. Those people heard about the shop via the television show. However, I did run into a travel nurse that is originally from Jersey City. Which just south of Hoboken.

Her name was Jamie. Jamie travels to remote areas of the country to work as a nurse in hospitals that are usually understaffed for a couple months. She can also choose where she wants to go depending on the job offers available. She told me that one of the things she looks for is a good downtown restaurant scene.

Jamie told me if the city does not have good native restaurants then she does not even consider the job unless the money is too good to refuse immediately. Jamie also happens to be a figure competitor and constantly trains and looks for good restaurants to support her lifestyle and eating habits. She took me to this place called Muscle Maker Grill.

This restaurant was spectacular. I have never been to a restaurant that blends fast food and healthy eating habits together so well. The only restaurant that even comes close is Chipotle. Even Chipotle does not have the creative food options of this restaurant. They offer the full package. I really enjoyed this restaurant, my time in New Jersey, and the new friends I made. Hopefully, I will be back soon.

Cleanliness in Preparing Food is the First Step in Healthy Eating

Cleanliness in Preparing Food is the First Step in Healthy EatingThere are a lot of ways to stay healthy these days especially when it comes to eating. The good thing is that more people are now becoming aware of the benefits of healthy eating and how it could make their body better. If you are one of those who wanted to change your habits this year and make it more suitable to a healthier lifestyle, then you are moving towards the right direction.

You can start with going organic in buying ingredients for cooking. Let go of canned goods or products that have already been manufactured with chemicals and other substances. If you can cook from scratch, then it is much better. The good news is that there are a lot of organic markets that are opening these days. Even if you have to spend more money buying from these markets, you are still investing your money properly. After all, you will reap the benefits of this move.

Cleaning the ingredients

When everything is ready, the next thing that you have to do is to prepare the ingredients for cooking. Items that are not yet going to be used must be sealed properly. They should be kept in the fridge or in the cabinet where they can be easily used for future cooking.

Before you start slicing or preparing the ingredients for cooking, you need to clean them up first. Once you have peeled the vegetables for instance, you have to wash them again. It is not enough to rely on heat to kill all the bacteria. Earlier on, everything has to be cleaned. This is true for meat and other dry ingredients as well.

Get the best kitchen faucet

To make things easier for you, it is important to have the best kitchen faucet. You need to install the best kitchen faucets so you can easily prepare the items needed for cooking. More modern faucets are designed to be easily controlled. When you are dealing with more fragile ingredients, it is not really a huge problem. You can adjust the flow of water easily. You can check out the best options through kitchen faucet reviews. Once you have the best one at home, then you can wash all the ingredients easily.

Cleaning up after cooking

Once you are done cooking, you will serve what you have prepared and also arrange the table for dining. It is important that you also keep the area you have used for cooking clean. Make sure that everything is arranged so that you won’t have a hard time later on. The good thing is that there are also kitchen faucets that can be adjusted so they can act as a hose that can be used to clean the entire sink easily.

Cleanliness is definitely a part of healthy eating. It is not enough to have organic ingredients with you. It is also important that everything is germ free so you are assured of you and your family’s health.

Keeping Fit All Year Round

fitness, sport, training, gym and lifestyle concept - group of sThere is always joy and satisfaction each time I explore the waters. Whether I go sailing, boating, scuba diving or simply collecting marine samples, I feel totally satisfied. This is why I have not missed a chance to go to the sea whenever I can. I have also traveled across the world in search of different marine organisms. I love studying them, as they are totally amazing. I also love studying the seas and find ways to clean up the dirty waters. Despite the fact that they are satisfying, they can also be very exhausting. When the trip involves lots of swimming, then I feel so tired at the end of the day.

This is why I always make sure that I am physically capable for the job. Before heading to the waters, I train myself first so I can stand the test of time. I need endurance and stamina if I want the trip to be productive.

 

Hitting the gym

Of course, this is already a part of what I need to do before going to the seas. I need to do cardio for endurance. I also try weight lifting to build muscles and gain more strength. Recently, I discovered cross fit. These are intense workouts that combine different workout techniques, but are taken into a whole new level. The techniques are totally out of this world. It seems like no human being can do all those stunts. At first, I thought they were all impossible to do. When I started, I began with basic moves and eventually moved on to more difficult stunts. This is when I realized that it is indeed a great workout challenge and it is something that I can do. I hit the gym for cross fit more often now with the best crossfit shoes, the best affordable crossfit shoes for that matter, to keep me safe while doing the difficult stunts. You can also buy the best shoes for crossfit enthusiasts even if you are a beginner if you are thinking of giving it a try.

 

Eating the right food

You also need to be energized when you hit the waters over a longer period of time. You need to eat food that can sustain you for a long time. You need energy giving foods. You might think about carbs right away. You can do a carb loading technique when it comes almost close to your water adventure. Prior to that, you can limit your carb intake so you won’t be out of shape.

 

Breathing techniques

You also need to breathe well when you are on the waters. This is why you have to do cardio exercises whenever possible or walk a flight of stairs instead of using the lift all the time. You have to train your lungs to endure longer hours of work on the open seas.

 

Once you have done all these techniques, you are now physically ready for the challenge. There are a lot of things that are yet to be discovered in our waters. We need to help each other unlock the mysteries of the water to sustain marine lives and eventually, our own lives.

Juicin’ on the Beach!

Juicin' on the Beach!I always go to the beach, but for swimming, sun bathing or swimming. I love exploring the ocean. If I see good-looking people while I am on the beach, then it is a bonus. Even if I have a different objective for going to the beach, I have as much fun as everyone else who goes the beach.

I also have one very important tip for those who always love heading to the beach- bring your own juicer. It might sound weird, but it actually works. Take note that when you are out there, it could be very hot. You will easily feel thirsty and you run the risk of dehydration. When your juicer comes in handy, you can prepare healthy fruit juices and you are good to go. It will quench your thirst right away.

Another benefit of having a juicer when you are on the beach is that you stay away from being tempted of beers, sodas and other carbonated beverages. There are a lot of beverage stores out there. It is easy to just pay for a can of soda when you are thirsty. Even if you are trying to live a healthier lifestyle, seeing these thirst quenching beverages will easily make you change your mind. When you have a juicer, you immediately have a healthier option right there. Besides, wouldn’t it be fun if you do sunbathing with a healthy glass of fruit juice on your side table? It will make you feel the heat of the sun on your skin more and ultimately enjoy summer the way it is supposed to be.

 

Not a hassle

If you think bringing juicers is such a huge problem, you are wrong. You might be thinking of huge and outdated juicers. There are smaller options available these days that you can easily bring with you wherever you go. Whether you are to head to work or on your car for a long trip, these juicers are perfect. You can just squeeze them in your baggage and you are good to go. Therefore, you don’t have to worry about bringing one on your beach adventure.

 

Making the right choice

There are juicers that can work well with almost any type of fruit or vegetable you wanted to be juiced. Make sure that it is made from high quality materials and a lot of people have said something great about it. You also have to check the price. It must be affordable enough to not hurt your budget. There are a lot of choices when it comes to juicers. They also come in different sizes just in case you wanted to prepare juices for a large group.

You can just check out the best juicers here. You can also read reliable juicer reviews for more information. Once you have chosen the best juicer, go ahead and buy it. You can now plan your trip to the beach knowing that you have the best juicer with you.

 

Trust me, I know that it works. I understand living near close to the waters as I have lived this life for years. It will really benefit you.

Stay Healthy with Running & Cross Training

Running is great exercise, but all the pounding is very hard on the body. That is why cross training is an important tool that serious runners use to build cardiovascular capacity and muscle strength without overloading the body with too much running.
One of the best things about cross training is that there are so many options to choose from, runners are bound to find something that they like doing. Here are a few options that top athletes use to increase their training volume.

1. Pool Running – Pool running is the secret weapon of élite runners and those with a history of injury. To do pool running, a flotation vest is always used in the deep lane (a minimum of 5 feet deep) of a lap pool. Some say pool running is boring, but it is the closest thing to running on dry land while still minimizing gravity’s impact. While other cross training workouts may focus on other muscle groups than the ones needed for running, pool running is the most running-specific form of cross training around. You can decrease the boredom factor by making it fun – running sprints between the lines, racing against the clock, focusing on form. Just be sure to keep your heart rate up and your cadence high to reap the full benefit.

Top Tip – Pool running also has another important aspect not many people know about and that’s if a runner or any athlete becomes injured then pool running is perfect for rehabilitation, exercising in water prevents aggravating the injury but still enables you to exercise during your recovery.
If you pick up an injury during training don’t try to continue with your routine this could cause longer term damage, if you can still move around without too much pain try visiting your local pool and pool run until you’re fully recovered.

2. Yoga – Yoga does not give much of a cardiovascular workout, but does offer excellent core strengthening, balance and flexibility benefits that make it an ideal way to help prevent injury and run pain-free. If you are running more than 4 times per week, try switching out one running workout for yoga to reap these benefits.

3. Spinning – Top running athletes often turn to spinning as a way to work out at a high cardiovascular capacity without impact. Spinning is a high cadence workout performed on stationary bicycles, usually in a fun class setting that mimics a hard ride on the open road. It is a good way to get a feel for cadence and strengthen the hip flexor muscles without pounding the soft tissues of the lower leg. It can lead to tightening of the hip flexors though, so be sure to stretch afterwards!

Top Tip – When spinning or cycling it’s important to wear a quality pair of shoes to prevent chafing of the heal, the first time I attended a spinning class my shoes where not designed for a HIIT workout resulting in damage to both my heals, this prevented me from training for seven days.
I purchased my latest shoes from http://www.dsstuff.com the site has a comparison chart for cross training shoes, I opted for the Brooks Glycerin 12 read the full review here after a few months of using these sneakers for spinning class I am very happy with how they have performed but most importantly no damage to my heals.

4. Swimming – Swimming provides a great low impact, upper body and core workout that really gets your heart and lungs working and helps prevent over training of the muscles. And although swimming uses completely different muscles than running, they do share one muscle group in common – the glutes. Learning to swim properly with engagement in the kick can actually help your running, as “sleeping glutes” are a problem that affect many swimmers as well as runners.

5. TRX – Something new in the world of exercise and cross training is TRX training. TRX developed by the US Navy SEALS and uses the body’s own weight to give an effective workout that can target any area of the body. Some of the most impressive benefits of TRX are its ability to build a strong core and increase endurance by working muscles dynamically throughout the entire range of motion. Many fitness clubs are now offering TRX classes, and it can also be practiced in the privacy of your home with minimal equipment.

The benefits of cross training include reduced impact to the joints, reduced likelihood of injury and over training, and the opportunity to spice up your workouts and keep things fresh. So get out there, and try something new!

Pizza is healthier than you think!

Although pizza is delicious, there are many people who say it’s not good to eat because it’s greasy and has a lot of calories per slice. Pizza is one of the most popular foods in America, and it’s believed that it’s been around since the 1st century BC, but many compare it to other types of fast food that you can find at chain restaurants. Even though it might be a bit greasy at times, pizza isn’t as bad as some say, and it can actually offer plenty of vitamins and nutrients that you may not have known about.

The Sauce of the Pizza

That sweet and savory sauce is much more than just a topping for the crust. It’s made from fresh tomatoes that have antioxidant properties and are good for the body. It’s believed that the antioxidants in tomatoes have the ability to help fight certain types of cancers. There are other ingredients commonly found in pizza sauce that also contribute to good health, including onions and red peppers. Both the onions and peppers contain vitamin C, along with a few other vitamins too.

The Proof Is in the Pizza

Did you know that a pizza study has actually taken place? The idea of the study was to scientifically prove that pizza does, in fact, offer plenty of benefits to those who consume it. A total of 8,000 people participated in the study and the results were quite interesting. Those who chose to eat pizza at least one day out of the week were less likely to end up with mouth or stomach cancer. There are also other studies that have been done on pizza, including one that says pizza may help to prevent people from having heart attacks. It seems those who want to improve their health aren’t doing any harm by indulging in a slice of tasty pizza after all.

Multiple Food Groups in One Slice

When you eat a pizza, you’re eating food from multiple food groups. For example, the cheese on top of the pizza is a dairy product, and it offers the calcium you need to keep your bones strong. The dough, much like the pizza sauce, contains antioxidants that are good for the body. You can even add healthy toppings, such as sliced broccoli or green peppers and onions, to include even more food items from the various food groups.

In the past, people may have told you not to eat pizza. They may have explained that it just isn’t healthy or good for you, no matter how good it tastes. But now, you can prove to them that they’re wrong. Don’t feel guilty when you have a slice of pizza because you’re actually giving your body the antioxidants and vitamins that it needs to stay healthy. And, you’ll have the research from the studies to back you up just in case those pizza haters don’t believe you. Pizza is a delicious meal, but it’s not something that should be compared to other types of fast food, because it’s a lot healthier than most people realize.

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