Growing older! Who doesn't love it?
Even more time to GET STRONGER & SMARTER!
Read all about it:
'Everything you need to stay strong, keep moving and feel your best, from stretches and weight training to cardio & brain exercises.'
If you're not ready for a 100% switch yet, try the step-by-step approach: Start Eating Better?(2)
Or take an even smaller step, if you still feel intimidated, and rather ease inn even more instead with these 10 Cooking Tips(3)
Let's Get Flexible! Try these Brain Plasticity Exercises(4)
(For any age) Some more getting-started suggestions:
- Just can't seem to get rid of that Lower Back Pain(5)
- Always were interested, but never got around to trying out Thai Chi(6)
- Rather exercise from home (first) with At-Home Workouts(7)
Choose any of the suggested links. Go on a mountain hike. Simply brisk-walk around the block. At any rate, don't forget to have fun while doing it, it's all for a good cause!
OK OK! It's time to get started! Good luck!
And as usual: Feel free to ask, if you have any questions!
IF... you feel a bit more brisky, have more reserves to waste, let me remind you of our very first article: BodyWeight Training, and find some inspiration there.
Today, you have a privilege
Of visiting a room
Specially designed to make you
Faster, Stronger & Healthier
That is so awesome
We've all heard the term 'SuperFood', right? The magic term that makes all the bad things, habits and 'bad foods' disappear like melting snow in the sun...
But just as often misused, over-hyped, or simply not true. Minimal gains vs. maximum efforts, slight differences & hardly detectable advantages are more often more true than the headline screams at you. Not to say there are no gains to be had at all, more saying: Keep it all in perspective is probably a wiser approach.
Read all about it:
'Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless 'superfood' obsessions, and carbohydrate phobias. Here's how these tubers compare — and why both deserve a place in your diet.'
Learn More (through this informative infographic).
Everyone always speaks of the Male vs. Testosterone equation.
And although almost everyone is aware females have that 'mystical' goody flowing around in their bodies also, equally few, or doctors for that matter, give its fluctuating or declining levels the attention it should.
From today... Let's start the change:
'The percentage of women between the ages of 18 and 59 who are suffering from "sexual dysfunction" is somewhere around 50%.
[...]there are several courses of action, some pharmaceutical, some through supplements, some through diet, and some through simple lifestyle changes.'
What about Turmeric & Pepper?
Or... was it Curcumin and..?
Read up on Turmeric, Curcumin & Pepper(ine)
And that's a fact!
KETO! (non-)Users are lyrical!
01What You Can(not) Eat on Keto
Blog: EatingWell Time: 8 Minute read
Originally the ketogenic diet was designed for: 'Individuals with epilepsy who have seizures & that are drug resistant.' and [...] the long-term health consequences are not well understood.'
026 Reasons Keto is not for you
Blog: Livestrong Time: 7 Minute read
'[...] a typical keto diet derives about 75% of daily calories from fat, 20% from protein and 5% from carbohydrates. [...] many say this one is actually worth trying.'
03The Power of a Keto Diet
PODCAST: Tim Ferriss Duration: 01:56:39
'If you have an interest in these types of metabolic therapies, whether for performance enhancement, endurance, weight loss, or fighting cancer, diabetes, or any number of other maladies, you will find a gem within this episode.'
Want to familiarize yourself with KettleBell training?
Go here for details on
a Full-Body KettleBell Workout For Beginners!
Just start slow, be mindful about technique and after a while...
ANNOUNCEMENT: After all the hard work it's time to.... RELAX!
To transform your worries, frustrations and fails into a positive mindset of transformation & improvement, is a goal worth fighting for!
RELAX & ENJOY!
Some tips for if you tend to lose concentration, or if you think you just not getting the results you expected to:
1. Don't use your phone during the training session. Unless you need to consult it for your schedule for that day.
2. If you do bring your phone, DO NOT use it for leisure. Don't use it to answer messages, post images, etc. during your session: Work out! Don't get distracted by stuff you can do (better) later.
3. Avoid exercises where you have to sit or lie down. Any exercise where you have to sit, or lie down, is not the best option. Look for alternatives that you can do standing, crouched or hanging, as much as you can..
4. Do not sit down in-between exercises. Instead walk around, catch your breath—If you don't need to catch your breath: You ain't doing it right!— concentrate on the next set/ exercise.
5. Give every set your 100% effort. If you feel the exercise is too easy or the weight is too low, simply lower the tempo: THE easiest fix to increase intensity.
Well... hopefully helpful, and as usual; If you have any questions, just reach out and we'll get back to you asap!
Feeling a bit static? Or simply not the gym-going type?
Here some fascinating animal-based movement pattern exercises to release the animal in you!
Want more? Read our first article on this: #MovementFlow!
#DragonOfHeart #DragonAtHeart #HeartOfaDragon #HeartDragon #LinkToFit
Continuing from post No. 044, here is a list of supplements generally associated with anti-aging & longevity.
Varying from #Wine to #Dehydroepiandrosterone, all #supplements related are mentioned.
Let's Live Long and Prosper!
Interested in living longer?
Yes, do your own research also, but here is a start for your journey, with Joe Rogan & Tim Ferriss.
01Keys to Looking Young
VLOG: Joe Rogan Duration: 00:16:09
'It's not what you eat, but it is WHEN you eat, that is most important for longevity. [...] I take NMN daily. [...] And you take Methformin, but you don't have diabetes? I do not. But you take it for....? For preventing Cancer, Heart Disease, Alzheimer & Aging.
02Caloric Restriction or IF?
Blog: Tim Ferriss Time: 15 Minute read
[...]if I told you there was a way to eat pretty much anything and everything you wanted to eat and still maintain your health? [...] what if you could eat pretty much anything and everything you wanted and even improve your health? Would you be interested?…
Staying fit is not only related to the upper body! ;-)
0115 Quad-Building Exercises
Blog: T-Nation Time: 30 Minute read
'[...]we've seen an explosion of glute-training programming. But when one muscle group is highlighted above all else, we lose sight of the bigger picture – the one that includes overall strength, athleticism, and symmetry.'
02Stop Stretching Your Hip Flexors
Vlog: AthleanX Duration: 00:08:08
'[...]I'm going to show you today how to test wether your Hip Flexors are tight, or weak, and figure out what is a batter route for you to go if you want to get rid of the issues that are being caused by your hip flexors right now.'
035 Red Flags for Weak Glutes
Vlog: AthleanX Duration: 00:11:13
'Your gluttes are designed to be the strongest muscle in your entire body [...]as you’ll see in this video however, many of us are walking around with very weak glutes and I’m going to show you how to figure this out quickly.'
04How to Fix “Low Back” Pain
Vlog: AthleanX Duration: 00:09:22
'[...]If you've got back pain that you can literally put your thumbs right on, I'm going to show you how to get rid of that today, and mor eimportantly, give you a strategy for making sure it does not come back ever again.'
01Ideas for Breakfast
9 Egg breakfasts in less than 10 minutes.
02Ideas for Lunch
Blog: Muscle For Life
20 Easy Lunch Recipes That Are Way Better Than Fast Food.
03Ideas for 4 O'clock Snack
'It's a veggie burger so it's healthy, right? Not so fast. Unfortunately, some packaged veggie burgers contain less-than-healthy, overly-processed ingredients. All of which you can avoid if you make your own.'.
04Ideas for Dinner
Blog: OUR EVERYDAY LIFE
'While it is tempting to choose from pre-packaged and quick-serve options, particularly when you are cooking for yourself, the most nutritious meals are usually those you prepare at home.'.
Desk exercises infographic:
10 essential routines for designers & office workers
How To Stay Fit At The Office
PS. Of course... more is needed to keep you truly fit, but breaking out your chair-posture is a good thang!
You are obviously in lack of sunshine!
Go here to Get Some SunShine!
[Just For Laughs]
'Why bodybuilding at age 93 is a great idea: Charles Eugster at TEDxZurich'
I knew it!
And personally will strive to do the same, for as long as possible.
Nuff said by me, let's watch this tale of awesomeness!
'To jump like an elite athlete, you need to train like one, starting with the five exercises to improve your vertical jump outlined here.'
Follow these 5 Exercises To Improve Your Vertical.
Reach for the sky!
Are you a go-getter? Simply refuse to give up. Not about to give in?
Then this series is for you! Get Your Own 'Spartans - Rise' T-Shirt Now!
Available in all sizes, for both men and women, in 8 robust colors.
#Spartans #SpartansRise #SpartansRiseTshirt #LinkToFitSpartans #LinkToFitRise #LinkToFitSpartansRise #LinkToFit
Intermittent Fasting (IF) is all the fad, right?
But... are you executing it properly, actually?
And is it actually as new a-thing as you think?
Or... has it actually been around for like many years, already?
Here's what you need to know:
1. Not all people are seeing results when using fish oil.
2. Many diets have way too many omega-6 fatty acids in it.
3. Many diets have way too few omega-3 fatty acids in it.
4. Omega-6s and omega-3s ar e competitive for space in the cell membrane.
Here are 4 suggestions to fix these problems.
"In this article, we've broken down the recommendations on caffeine safety, but remember that these are guidelines - individual mileage may vary."
Use this article as a guide to determine your 'optimal' intake.
BII (Breast Implant Illness) So... What Are The Symptoms? A sample:
Fatigue, Anxiety, Night sweats, Lowered immunity, Food sensitivities, Light sensitivity, Migraines, Blurry vision, Burning or pain in muscles, Joint pain, Breast pain, Hair loss, Cystic acne, Rashes...
"These are just a fraction of the most obvious symptoms. Others are more subtle and may creep up over time. Many women say they've experienced... " Learn More
9 Easy to prep overnight veggy breakfast options!
What's better than to start your day with a delicious, nutritious & nourishing breakfast!
We all run into an injury at some point. Unfortunately.
Here are 13 exercises to help you recover, and to prevent injuries by doing them regularly!
Need to flush the system?
Read up on what best to use here when dealing with that predicament.
Let it flow!
Any recipe you like, love, are curious for.
Get started here!
Curious on how caffeine actually does it's stimulating task on your system?
Not a huge fan myself, but here a substantiated article on the 'Black Gold' aka Caffeine.
Read all about it!
(High) Time to introduce to you my (fitness related) hero: Mr. Jeff Cavaliere of AthleanX.
Simply watch every frikin' video of this man. Sharing invaluable information, every video adds to your knowledge about how to get more athletic, in an inspiring way.
10 Tips to ensure a better night of rest, read on!
But don't make it too late! ;-)
Let's get started!
Before you reach into the medicine cabinet, or before you run to the doctor, have a look at this article: 10 Alternative methods for pain relief.
The following methods are mentioned: Sleep, Herbal Supplements, Meditation, Topical Plant-Based Remedies, Frequency Specific Microcurrent, Exercise, Diet, Acupuncture, Massage, Hypnotherapy.
When you lose weight. Where does it go?
How DO we get rid of C55-H104-O6...?
Presented by #RubenMeerman who tales us so uniquely. Simply.
Let's get to it!
Good read: Should you take a multivitamin? Or not?
When? Why? What?
In this article also the question gets answered:
'Are there any clear downsides to taking a multivitamin?'
How about you?
Do this and you'll be fit as a horse in no time!
"Better to be punching into space, then in your face!"
Let's Prance Around!
[Just For Laughs]
#DragonOfHeart #DragonAtHeart #HeartOfaDragon #HeartDragon #LinkToFit
Being a decent swimmer myself and always enjoying every minute of it, I hope you'll find this article helpful in getting you to swim with less effort, and thus more efficiently.
* Note: This is not! a beginners course, this would be to refine you current technique and style instead.
The 4-Week Meal-Prep Challenge;
> Time saving
> Money saving
> Makes healthy choices easy
Try it. Enjoy it!
20 Quick and Healthy Lunch Recipe Ideas by Legion Athletics
Do you get bored easily? Need some variation to stay interested? Don't we all...
Choose your new favorite lunch option here.
Hmmm.... Healthy Lunchtime!!!!
HandPicked Cherries Are 900% Healthier!
Who knew. Right? Right!
Read Here Why.
[Just For Laughs]
Making ice cream can be as easy & healthy as that?
Yes it can!
Comes with wholesome:
Coconut milk, Dried Culinary Lavender, Blueberries & Honey
Can you get & stay Fit any time, anywhere?
Oh yes. Easy.
1. CHOOSE A PROGRAM THAT RUNS FOR AROUND 3 MONTHS AND FINISH IT, NO HOPPING!
2. REAL FOOD, PLEASE!
3. ALWAYS CHOOSE GOOD FORM OVER MORE WEIGHT, ALWAYS!
4. MAKE SURE YOU GET ENOUGH (PERSONAL THING) SLEEP!
5. CHOOSE INTENSITY OVER TIME SPENT IN THE GYM!
6. STAY MOTIVATED!
7. BE CONSISTENT, STAY ON THAT HORSE!
8. WEIGHT IS RELATIVE!
The 'Gym Rules' T-shirt is Available Here
#RulesToFit #8RulesToFit #HowToGetFit #GetFit #LinkToFit #GymRules #RulesForTheGym #LinkToFit
RANT AHEAD! ↓
Warm Up or not? Stretching or not?
Some argue: No Need
Some argue: Just 5 minutes of jogging
Some argue: Your first set(s) will be the warm-p for the concerning exercise.
Some argue: Extensively
My take on the matter;
I do use a warm-up routine, and some light static-stretching, if needed, according to how I feel that day. I don't overdo the stretching, but if i feel tight somewhere i don't see a reason why not to do it.
8-10 Reps per exercise, using one and the same weight for all (but one) exercises, taking up a total of max. 10-15 minutes..
For this warm-up routine you'd use weights that are at around 40% of your working weight.
A typical warm-up routine looks like this;
3. Shoulders Front
6. Shoulders Side (halve the weight)
All done consecutively, taking only a little rest in-between. Just get ready for the next exercise as soon as you finish one, and continue like that untill finished.
I've been doing warm-ups for 30+ years now, in one form or the other, and this routine has been my go-to regime for the past decade+.
Of course you can rotate exercise variations, but i mainly use the same, some slight alterations here and there, to avoid getting bored or stagnant.
Completing all this within 10-15 minutes, you get your heart rate up, and you should be good to go.
- Warm-ups should be performed with the same concentration and dedication as how you approach the actual training session.
- The warmup is meant to give you a 'status report' on your physical condition of that moment.
- You can register areas that are still sore, tight or plainly hurting.
Take this first part of your training to get the 'mind-muscle connection' going, and you might even use it to decide if you should be working out that day, at all....
Longer, static stretching sessions are best done in the evening, before going to bed.
Let me know if you have any questions, I'll do my best to answer them asap.
296 Calories per serving.
Comes with wholesome:
Papayas, Monterey jack cheese, Black Beans Baby spinach, spicy salsa, scallions and fresh cilantro.
Try this dish, and maybe spice it up by adding your own favorite ingredient?
Want to learn how to properly do the Push-up?
View this informing demonstration of the push-up and avoid the common mistakes made. Executed by one of the most respected bodyweight experts out there.
Watch this video.
Presented by #FitnessFAQs
Want to learn how to properly do the Pull-up?
And avoid the common mistakes made, by viewing this informing demonstration of the pull-up by one of the most respected bodyweight experts out there.
Watch this video.
Presented by #FitnessFAQs
A workout in the pool, with Bas 'El Guapo' Rutten.
Great training for variation or as injury-recovery method.
Don't underestimate the intensity or effectiveness of this work-out, if you do it right, you'll finish sweating!
Power training in the pool like you've never done before!
Meet: Foundation Training
Watch Eric Goodman on TedX.
Use the exercise for a couple of weeks.
Let me know what you think.
My favorite recipe to make finger-licking-good Spicy Cauliflower & Kale.
Here's how to make it.
Read up on hyperhydration on Onnit.com:
"Calcium, magnesium and potassium are especially important for cramps [...] to optimize health and athletic performance, there are far better options than sports drinks."
Boosting testosterone levels.
Back pain. We seem to experience it all, sometimes. Wether it's due to bad posture or other causes.
Here's how to alleviate your back pain on Livestrong.com in 11 moves.
Well... try it, and you tell me...
Movement Flow Exercises on Onnit.com.
Feeling a bit static lately? Time for a change!
'These movements, commonly referred to as “flows,” attempt to combine exercises in the most fluid way possible, allowing for a smooth transition from one to the next.'
RANT AHEAD! ↓
Online BMI, BODY FAT measurements and such...
The first calculator, puts me on the scale and... voila: I have just been classified as 'Overweight' with a BMI score of: 25.5
The next online BMI calculator states my BMI rating is 18.52 kg/m2, by which I now fall into the category 'Normal'.
Let's continue to the Body Fat Calculator, one more of the online tools available to you; Result: 11 BF%.
> And an added remark: 'Body Fat (BMI Method): 20.6%'
Unfortunately... this doesn't make it any clearer.
My body fat percentage, at the time of this writing, is NOT 11%. And with flawed measuring methods, including the electronic handheld fat measuring devices, its best to add 1-3% to the resulting outcome. So I'd end up around 14, maybe even 15.
All 'n all, I think I'm around 14-15 BF% sooner, than lower. The new provided BMI number could be correct, or not, but is the result of a flawed model anyway: I'm not overweight, nor normal, with aforementioned BF%, that simply doesn't add up.
Btw. A BMI measurement of 25,5 might suggest;
Q. I've reached my Natural Potential Limit!
A. No, there is still about 4-5 kg left in the drawer, somewhere, at around 8-9 BF%. (Talking from experience here)
Q. I might be using substances not allowed by the OC?
A. I heard that Tequila is Probiotics? ;-p
So, anyway... If you decide to use online calculators to track your progress, use them with some consideration.
Use online body fat calculators, as well as BMI calculators, as a GUIDELINE, WITH the following considerations:
- If you use one, use one only, the same;
- If it feels good, it looks good; No need for measurements of this type;
- None of these tools, will make you look or eat better;
- The more muscle-mass you have, the more unreliable the BMI online calculator becomes;
- Just persevere, Percy!
My body fat percentage, at the time of this writing, is NOT 11%.
My BMI is not 19, 20, nor 25.5, maybe even higher?
HOW TO USE
"Best not to use at all."
Really... You know when you are on-point or in an improving, stagnant or regressing phase in your training, diet, or lifestyle. Just be honest, willing to accept failure and improve from there. Baby steps is better than none at all.
And online calculators, simply don't cut it...
Tips for each stage:
Regressing Stage : Change
Stagnant Stage : Change
Improving Stage : Keep Changing
Body fat measurements are best done, on 7+ points on the body, with a hand held body fat caliper if at all.
Drink more water!
INSTRUCTIONS: Let it flow into your mouth. Swallow. Repeat.
HOW TO START: Just after you wake up: 2 Glasses.
"3-4 Liter of water a day, keeps the doctor at bay..."
Wim Hof - BREATH!
So... after I apply this breathing method I can perform better?
Instead of 12 push-ups, i can do 24 reps?
While holding my breath?
Please watch, learn, execute, and be amazed...
Travelling? No gym? No weights?
Simply perform Bodyweight training regularly, and you'll be aaalright!
Read if you are interested, but (also as a beginner) you can start right-away with the first 2 videos.
Without Equipment/ Outdoors? Instead use:
Towel, tree, wall, chair, table, kitchen-corner, ball, jump rope, box, bed, stool, stairs, etc.
LinkToFit is spawn from a personal collection of information found on the internet. From that, roughly 1% of candidates make it, trialed and tested, to the semi-finals. From selection they move to re-application, and if all checks out, again, are ready to be published in the LinkToFit Web Archive.
Ready to be a:
LTF01 LinkToFit aka. LTF
LTF's provided all carry the LinkToFit+-plus Sign of Approval, and free for you to use in your personal mission to GET FIT (again)!
+ Comes from a renown source, and is inclusively substantiated.
+ Significantly enhances your health-choice options.
+ An article needs to add value, and fuel, to the quest for fit.
It’s not easy to find the right & easy-to-apply information on the internet.
Let alone to filter contradicting, outdated and maybe simply because it's hard to keep track of the many pieces of the puzzle, on your road to FIT.
LinkToFit makes it easy for you;
Handing you advantageous & effective articles, products & methods in a compact and easy-to-digest format. Only sending out a limited number of links (bi)weekly, to keep the digestion going, so to speak, and maybe even more important: Because some methods need a little time to implement.
Try out an article you think you like, for a week or 2, and see if you can form it into a habit.
And for that, here’s some Fit Tips to keep progressing more easily;
. Don’t make too many changes at once; It takes about 21-30 days to form a new habit, so just be determined, aware and persist. Easy. Right? Right!
. Choose a 2-3 Month training program that you like and stick with it. Using one makes it so much more natural & achievable to get fit efficiently, and to stay on the right track as you progress! You can Ask LinkToFit for a recommendation.
. Don’t be too strict on yourself. FREAKING OUT! About missing a day of this or that, is really not productive. And some abstinence, of one or the other, might well be good for you. Just make sure you get back on the wagon asap, back on your journey of a lifelong of fit.
Anybody Can Get Fit!
All it takes is the right mindset & determination. Simply persist, and you WILL get there.
LinkToFit provides you with valuable chunks of information, guides you through the maze of scattered online sources, revisits gems adrift, applies, suggests, informs.
Here, things are simple: Click. Educate. Execute. Repeat.
Drop me a line, if you have any questions, or are looking for clarification on a particular subject, for example;
- I need to add pepper to my turmeric intake? Why?
- Should I or should I not do a Warm-up before training?
- I'm lost for the perfect fast & healthy breakfast, lunch or dinner option?
- When should I stretch?
No more need to clamber the whole internet yourself, looking for them Gold Nuggets to help you advance more, better and more efficient, LinkToFit does all the work for you.
Free Subscribe to LinkToFit. It so easy...
Start your Journey to Fit.
Following ANY instructions found on this site may raise your fit to a new and unprecedented level.
FEMALE SPECIFIC: Doing regular exercise may boost your sexy to unrivaled heights, and you might need to find new ways to deal with the unmatched compliments and looks coming at you left & right.
MALE SPECIFIC: Although not without effort, also you will be receiving renewed attention, and sometimes even envious glances. Maybe even... unheard-of compliments. Tread carefully!
For all of you goes: JUST DEAL WITH IT!