Tag Archives: Fitness

Top Five Fruits To Eat Now


By Siddiqu “The Personal Trainer”

We all know the saying, “an apple a day keeps the doctor away.” Well it turns out its not just an apple, its fruit in general that keeps one healthy, energized, and fit 4 life.

How much fruit are you getting daily? The Centers for Disease Control and Prevention found that last year about one-third of U.S. adults consumed fruit or fruit juice at least twice a day. That’s down slightly from more than 34% in 2000 and is also less than half of what is recommended.  Here is just a short list of the benefits of fruit so you can get a sense of what you’re missing out on if you’re not eating fruit regularly:

1. Slows down aging process, 2. Weight loss, 3. Increases energy, 4. Lowers cholesterol, 5. Lowers blood pressure

Best Way to Eat Fruit

The best way 2 eat fruit is raw.  The way fruit grows is the way it should be eaten. When ripe, fruit is at its height of potency providing the most benefits.  Fruit juice is high in sugar and true it does provide vitamins and minerals but you miss out on the skin and pulp, which helps every body function.  Diced fruit is usually not as fresh as whole fruit.  Always remember this when it comes to any kind of food, “the fresher the better!”

Top Five Fruits

All fruits are good for. But I compiled a short list of the best fruits and what they do specifically, so you can go shopping today!

1. Wild Mixed Berries – (blue, rasp, straw, black, cran, goji, coffee, noni, acai, etc.) Berries as a whole are nutritional powerhouses. They can help joint health, heart health, cancer prevention, muscular degeneration along with a host of other benefits from their plethora of antioxidants and nutrients.

2. Kiwifruit – Kiwis are an often an overlooked fruit, as they almost taste too good to be so healthy!  They have twice the vitamin C of oranges, and are one of the most nutrient dense fruits on the planet.  They are very high in fiber and potassium for a healthy heart.  Kiwis have been shown to not only prevent oxidative DNA damage, but they have been shown to help stimulate the repair of the cellular damage that has occurred.

3. Cherries – Cherries are loaded with antioxidant compounds that are anti-inflammatory, anti-aging, and anti-cancer. They contain a wonderful ingredient called quercetin, an anti-cancer compound.  They also contain ellagic acid, like raspberries, a powerful anti-tumor compound that causes cell death (apoptosis) of cancer cells, with no change to healthy cells. It is also anti-viral and anti-bacterial.

4. Pomegranates – Enjoy either the fresh seeds and pulp, or even indulge in a few ounces of juice everyday as this will help lower blood pressure, improve cardiovascular health, and help slow aging.  Pomegranates are also shown to help prevent LDL cholesterol oxidation, help prevent blood clotting, slow the growth of prostate cancer, and improve erectile dysfunction.

5. Red Delicious Apple – This apple has the most antioxidants of any apple, mainly due to its deep red color.  Apples, like cherries, also contain quercetin, which is a powerful natural anti-inflammatory that may help prevent Alzheimer’s and heart disease. Apples are also high in pectin, a great soluble shown to help lower LDL cholesterol.  Apples are also high in boron, which may help prevent osteoporosis and arthritis.

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Dropping Some “L-Bs” With P90X


By Keesha Boyd

Probably the only positive thing about the weird weather we’ve been having this year is the fact that the lack of sustaining high temperatures has bought us all some time to still get “beach body ready”. While there are a lot of ways to do this, I tend to enjoy doing activities that are challenging and have a clear goal at the end. Recently my big brother and his best friend decided to tackle the increasingly popular P90X. You’ve seen the infomercials, they’re usually sandwiched somewhere in between Hip Hop Abs and some miracle juicer. My brother’s results have inspired me and given that I’m never one to back down from a challenge, I’ve decided to give it a try.

I’m only on day two of ninety and I’m embarrassed to say that P90X is kicking my rump all up and down my condo!!!! It was as if I was an 800lb woman trying to enter a fitness contest!! I kept thinking to myself, between huffs and puffs, “Keesha, you’re an athlete! Get it together girl!” But my body was saying, “Keesha, you USED to be an athlete! Sit your behind down somewhere!”

Despite my privately humiliating first day of working out with P90X, I’m going to keep it up and here’s why, once you get past the pain, it’s actually an engaging and comprehensive workout plan that really gets results. The box set comes with 12 DVDs, resistance band, complete nutrition guide and a complete fitness guide to record progress, learn moves and explain the 90-day workout plan. Better still, each day you’re doing a different routine so the workout doesn’t get boring and you’re body won’t get a chance to plateau. And when you start feeling like you want to quick, just flip through the book to see all of the insanely inspiring before and after pictures from others who successfully completed the program.

Okay Vyne Readers…if you’re ready to drop some “L-Bs”, step up to the P90X challenge. Purchase your DVDs and join me on this 90-day journey. If you’re already doing it, let us know how it’s going for you. With a program like this, it’s always helpful to have a community of support. Let’s get “beach body” ready Vyne Readers!

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Boot Camp Programs: Kick Start Your Workout Regimen


Photo courtesy of HarveyWalden.com

Bikini season will be here before you know it – are you ready? If you’re like us and have been succumbing to winter’s yummiest comfort foods without working it off, you may need some help getting back into shape. One great way to do that is through a boot camp.  All over the country you can find boot camp programs that use military-style routines and tactics to give you workouts that rival Celebrity Fit Club and The Biggest Loser. Though you may have a tough time moving the next day, the results are so worth it. Here are a few programs around the country to check out:

Atlanta: Operation Bootcamp
Austin & Dallas, TX: Camp Gladiator
Chicago: Bulldog Boot Camp
Los Angeles: Extreme Boot Camp
New York: Pure Power Boot Camp
Philadelphia: Platoon Fitness

Have you ever done a boot camp program? Tell us about your experience here…

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Holiday Health Tips


By Siddiqu “The Personal Trainer”

Ok so we are embarking on yet another Thanksgiving holiday. This is the time of the year where all my clients seem to fall completely off! But this year can be different for you if you follow the Chicago Fit 4 Life holiday health tips. I gave you the secret to getting a six pack   so trust me when I say you can still enjoy this time of year without putting on 5-10lbs that will take you all next year to work off.

CF4L Holiday Health Tips 

Tip #1:  Fasting – Thanksgiving or Christmas dinner is usually eaten earlier in the day because we typically are not going into work on these days. Why not just take the day completely off? By that I mean, no eating the entire day until you sit down for your holiday meal. Drink a lot of water during the day. The body can process about 700 calories at once. Excess calories tend to be stored and can turn to fat rather quickly.

Tip #2: Alcohol – Most of the time holidays fall on a weekday and we don’t have to work the next day, so we tend to indulge ourselves with that extra glass of wine or a cocktail. Wrong! Alcohol consumption quickly adds extra calories, offers little health benefits, and will leave you with unwanted pounds that will take all year to get off. Alcohol suppresses the central nervous system. When alcohol is added to a meal, less fat is burned on average which causes more fat to be stored by the body.

Tip #3: Be Active – Be active on the holiday. Start the day off with a 30 min. walk, then after dinner do another 30 min walk. This will give you one hour of cardio which can burn anywhere from 200-500 calories. It will help you offset at least your dessert for that day.

Tip #4: Holiday not Holi-month! – Just eat one dinner, one day and move on. Too many times we try to re-live Thanksgiving all the way up until Christmas. We bring Thanksgiving dinner for lunch, then go home and eat the dinner again and do this day after day until all the food has been consumed. What we don’t realize is the effect this has on our body. Thanksgiving dinner is on average 3,000 calories and 300 grams of fat. So consider cooking less food this year to cut down on the obligatory “left over” eating.

Siddiqu is a personal trainer & founder of Chicago Fit 4 Life

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