• A Guide to Shoe Fitting: Buying the Right Running Shoes

    Posted by Michael Evans

    It's important to have the right shoe fit for running, otherwise you'd expose yourself to higher injury risks. Here are some tips from Runners World


    - Snug fit
    - You should be able to slide your feet out when it's laced up through the eyelets (not tied)
    - There should be some heel movement, but it shouldn’t be uncomfortable


    - Snug and secure fit


    - Your foot should be able to move side-to-side in the shoe’s forefoot
    - You should be able to pinch a quarter inch of upper material along the widest part of your foot (if the shoe is too narrow, you’ll feel the base of your little toe sitting on the edge of the shoe last)


    - Make sure there’s a thumb’s width of space between your longest toe (which isn’t always the big toe) and the end of a shoe.
    - Your toes should be able to wiggle freely up and down


    Check the flex point before you put on the shoe. You can do this by holding the heel and pressing the tip of the shoe into the floor. The shoe should bend and crease along the same line your foot flexes.


    Make sure that the shoes you choose match your foot’s contours and movements. Try it on and walk around with it before buying the shoes.

    There are 5 common mistakes when buying shoes. Read the full article to learn more: https://www.runnersworld.com/running-shoes-0

  • How to Get Rid of Subcutaneous Belly Fat

    Posted by Michael Evans

    Your body stores subcutaneous and visceral fat, both of which add inches to your waistline. When they build up, you'll find yourself having an unwanted belly pooch. Subcutaneous belly fat is more difficult to burn than visceral fat. It’s stored when extra calories are influenced by the hormones cortisol and insulin. To lose subcutaneous belly fat, eat right, diet and balance your hormones.

    Here are things you should do to lose subcutaneous fat:

    Eat right: Be wary of your caloric intake. Losing belly fat mostly happens in the kitchen rather than the gym!

    1) Take in fewer calories than you expend

    2) To avoid consuming more calories than you intend, keep a meal diary and check the nutrition information on the foods you eat

    3) Be careful of the combinations of foods you eat (ie. starch and sugar together raise insulin levels and enhance fat-storing hormones, thereby promoting belly fat; on the other hand, proteins and vegetables barely alter insulin levels and it keeps you feeling full longer with only a few calories)

    • Avoid trans fats and foods sweetened with fructose

    Trans fats are listed as partially-hydrogenated oils on processed foods. They're commonly found in crackers, baked goods, cookies, margarine and fried foods.

    Avoid added fructose, which is commonly found in soft drinks and in canned, baked and processed foods such as barbecue sauce, jam and ketchup.

    • Focus on eating healthy fats rather than saturated fat

    Healthy fats are found in olive oil, nuts and fatty fish

    Saturated fat is found in beef, pork, lamb, and processed meats such as sausage, hot dogs, bacon and lunch meats

    • Exercise

    Expend more calories by moving your body whenever you can.

    Aerobic exercise and strength-training exercises burn calories and maintain your muscle mass, so your metabolism will stay at a healthy rate. You may also opt for high-intensity exercises if you get the go-ahead from your doctor. 

    • Reduce your stress levels

    Chronic stress can alter your hormone levels and result in extra belly fat.

    Make sure to always get enough sleep and speak to a friend or professional to reduce stress levels. Set aside time to relax, pray, exercise, and take a vacation if possible.

    • Waist circumference recommendations

    Waist circumference is an indicator of your risk for a variety of health problems, including high blood pressure, high cholesterol, high triglycerides and an increased risk of metabolic syndrome – a condition that increases your risk of heart disease, diabetes and stroke. Know your waist circumference and measure it once a month to track any gain or loss.

    READ THE FULL ARTICLE HERE: https://www.livestrong.com/article/231619-how-to-lose-subcutaneous-belly-fat/

  • Surfing Etiquette: 5 Do's and Don'ts You Must Remember!

    Posted by Michael Evans

    Australia is one of the most popular surfing destinations around the world! Surfing on the Gold Coast, which is known for high waves (around 12 ft), is a common bucket list item. Before getting in the water, beginners (and even veterans) should be familiar with surfing etiquette. These do's and don'ts are crucial to ensure safety and fun in the ocean.

    Rule 1: Right of way

    The surfer closest to the peak of the wave has the right of way. This means if you’re paddling for a right, and a surfer on your left is also paddling for it, you must yield to him/her. 

    Rule 2: Don't drop in

    Dropping in is when someone with the right of way is either about to take off on a wave or is already riding a wave, and you also take off on the same wave in front of him or her. This blocks his ride down the line. This is annoying and dangerous.

    Rule 3: Don't snake

    “Snaking” is when a surfer paddles around another surfer in order position himself to get the right of way for a wave. He is effectively making a big “S” around a fellow surfer.

    Rule 4: Don't ditch your board

    Always try to keep in contact with your board otherwise it might hit surrounding people. Therefore, if you’re paddling out and a wall of whitewater is coming, you can't just throw your board away and dive under. Try duck diving or turtle roll.



    Rule 5: Paddle properly

    Don’t paddle straight through a packed lineup. Paddle out through the channel where the waves aren’t breaking and people aren’t surfing.

    When paddling back out, don't paddle in front of someone riding a wave. Instead, paddle behind them. 

    Read the full article here: http://www.surfinghandbook.com/knowledge/surfing-etiquette/

  • Is Intermittent Fasting Effective for Weight Loss?

    Posted by Michael Evans

    Intermittent fasting is currently a trend. One of the most popular methods among Americans is the Eat-Stop-Eat Diet, wherein you fast for 24 hours once or twice a week. 

    Related: 6 Ways to Undergo Intermittent Fasting

    The question people always ask is: can this method actually help you lose weight?

    Many people are afraid that fasting might cause their metabolism to crash, but according to Dr. Mike Russell, "Not eating for 24 or 16 hours isn’t going to crash your metabolism and render weight loss impossible."

    Nevertheless, fasting success is only achieved when you eat healthy during and after fasting--otherwise you'd end up eating the calories you "fasted off" thereby making the whole process obsolete.

    Intermittent fasting is effective for people who have a good grasp on healthy eating, as well as those who are experienced on a very low-carbohydrate diet (<10% of calories from carbs). If you struggle with this, Russell recommends that you focus on developing nutritional habits instead for long-term diet success.

    Read the full article here: https://www.shape.com/weight-loss/tips-plans/ask-diet-doctor-truth-about-intermittent-fasting


  • 10 Health Benefits Of Drinking Milk Everyday

    Posted by Michael Evans

    Milk does your body good! If you drink it everyday, you will notice pretty awesome health benefits.

    Milk is known to contain protein, carbohydrates, vitamins, minerals, and fat. Each glass contains almost 8 grams of protein, which is essential for building muscles and renewing cells. Milk is also a great source of the following benefits:

    - Great complexion

    - Strong teeth

    - Healthy bones

    - Muscle growth

    - Weight loss

    - Stress reduction

    - Alleviation of PMS symptoms

    - Energy booster

    - Elimination of heartburn

    - Disease fighter

    Learn more about the benefits of drinking milk! Read the full article here: http://www.lifehack.org/articles/lifestyle/10-benefits-milk-that-you-never-knew-even-when-you-drink-every-day.html