• New Online programs!

    New Online programs!

    If you are looking to develop strong and lean muscles in a relaxed setting, our workout is the ideal workout for you.

  • Fitness Time

    Fitness Time

    We offer reviews for many of the top workout programs you can buy online.

  • New You?

    New You?

    Many Workout Routines can help you get in shape and look great. Make 2014 the year that you get in shape.

Here’s a list of some snacks that are actually good for you!


10 Healthy Snack Ideas

If you are a big fan of snacking but are trying to lose weight, then it’s really important to substitute any junk snacks that you currently eat for healthier ones. Healthy snacks can be delicious too and even more importantly, they are filling and better for you than candy, chips and so on. Let’s take a look at 10 healthy snacks so that you can get some new ideas and see the kind of variety that is out there.

1. Hummus

– Hummus is primarily made of chickpeas but you can get it in a variety of flavors so have a look what your supermarket has to offer. Hummus is relatively low calorie but it contains lots of the good stuff that your body needs like protein, iron and fiber. Eating hummus by itself can seem a little silly so why not dip baby carrots or celery sticks in the healthy snack? Delicious and guaranteed to keep you full for hours.

2. Banana

The simple banana might seem an obvious choice but it’s worth mentioning. Some hardcore dieters stay away from bananas because there is a lot of sugar in them but it’s important to remember that this is the good kind of sugar that your body needs! Bananas also have of of potassium and can give you a sudden burst of energy that would last much longer than if you was to have a bar of chocolate.

3. Pumpkin seeds

Pumpkin seeds (and other type of seeds found in most health stores) are really good for you are a great option to graze upon. Pumpkin seeds in particular have lots of antioxidants – giving your immune system a boost and energizing the body.

4. Kale chips

For an alternative to potato chips that give you the same “crunch”, why not give kale chips a try? They are so much better for you and are filled with iron and fiber. You can make your own kale chips at home by baking the leafy vegetable in the oven, coated with the seasoning of your choice to add a delicious flavor.

5. Organic yoghurts

If you have a sweet tooth, then check out your local supermarket for some low fat/organic yoghurts. This dairy product gives your body the calcium that it needs and they are usually super low calorie also.

6. Nuts

All types of nuts are good for you and there are so many different ones out there, that you are bound to find at least some that you like the taste of. Nuts contain lots of fiber and fats (the good kind) so they are definitely worth munching upon as a healthy snacking option.

7. A fruit smoothie

Everybody knows that fruit is a healthy type of food, so why not combine lots of them together and make a scrumptious but nutritious fruit smoothie? The fruits that you go for are completely up-to you, why not play around to say that combination you can come up with. Strawberry’s, kiwis, apple, grapes and more, a smoothie will keep you full and the health benefits in them are enormous!

8. A boiled egg

Eggs are really filling and whether you just eat the white of the egg or the whole thing, you are going to get lots of benefits. They contain all the kind of vitamins that you can imagine, they also have a large amount of protein especially when you consider the size of them. Boiled eggs are an ideal pre or post workout snack.

9. Wholemeal bread & cottage cheese

You might here that bread is like the devil for those carb haters out there, but the wholemeal kind with some cottage cheese on top is healthy and delicious. Wholemeal bread has plenty of fiber, the cottage cheese is filled with calcium which is giving your muscles and bones all the nutrients that it needs but with zero difference to your waistline.

10. Peanut butter

Another option for all those with a sweet tooth out there and that is peanut butter. You can put your peanut butter on wholemeal toast or eat it plain, one things is for sure, peanut butter has all the good fats that nourish and feed your body. Just don’t eat too much of it because it can be an addictive comfort food.



Trying to lose weight and get healthy does not mean that you have to cut out snacks from your life. Healthy snacks can be eat and in fact, they SHOULD be because they give your body energy and other kinds of nutrition that you need. Healthy snacks will also make it so that you do not overeat at meal time which is always a plus!

Some surprising facts about the benefits of swimming


swimming as exercise

Beneficial Effects Of Swimming

Swimming offers a great deal of health benefits to people of all ages. It helps you to make your muscles stronger, feel better and look younger. Swimming offers something that other aerobic exercises cannot: the ability to work out without causing harsh impacts to your musculoskeletal system.

Here are some of the health benefits that swimming can provide to you:

#1: As swimming is a very low impact exercise, it is ideal for people who are overweight or have arthritis. They can easily workout their sore joints and stiff muscles. When your body is in water, the weight borne by the joints become less. If you are immersed up to the:

  • Waist – your joints take 50 percent of the weight
  • Chest – the weight taken by joints reduces to 25 to 35 percent
  • Neck – joints have to bear just 10 percent of your body weight

#2: Swimming helps to improve cardiorespiratory fitness and endurance as it is an aerobic exercise. According to the American Heart Association, 30 minutes of aerobic exercise like swimming on a daily basis helps to reduce coronary heart disease by 30 to 40 percent in women. In a study, sedentary men and women who were middle-aged were given 12 weeks of swimming training. The results of the study showed a 10 percent increase in maximal oxygen consumption and an 18 percent improvement in the heart stroke volume in the subjects.

#3: Swimming helps to improve muscle strength and tone more than many other aerobic exercises. This is because you will be propelling yourself through water which is twelve times denser than air and, therefore, each kick and stroke you perform provides resistance exercise, building muscle strength and tone. Swimming has also been seen to be helpful in improving bone strength in post-menopausal women. A study involving men showed that their triceps muscle increased as much as 23.8 percent after eight weeks swimming training.

#4: Swimming also provides weight loss benefits as it helps to burn at least 500 to 650 calories per hour, depending on your buoyancy and the intensity of swimming you involve in. If you have more body fat, you will float more and spend fewer calories when swimming. Research studies reveal that swimming, irrespective of the stroke, helps to burn about 89 percent of the calories that you burn during running and 97 percent of the calories you burn during cycling, if done for the same period of time. In general, the calories you can burn in 10 minutes depending on stroke are as follows:

  • Breast stroke – 60 calories
  • Backstroke – 80 calories
  • Freestyle – 100 calories
  • Butterfly stroke – 150 calories

#5: Exercise machines in gyms provide workout for body parts separately. For example, the bicep curl machine exercises only a specific group of muscles. On the other hand, swimming involves a wide range of motions which helps to keep ligaments and joints flexible. In swimming, the arms are moved in wide arcs, the head as well as the spine is twisted from one side to another and the hips are moved as the legs cut through the water. In addition, swimming provides a good stretch from the head to the toe.

The most popularly used swimming stroke is freestyle. The muscles that are exercised when you do freestyle swimming include hand muscles, forearm flex muscles, forearm extensor muscle, biceps, triceps, shoulder muscles, neck muscles, chest muscles, side muscles, outer abdominal muscles, abdominal muscles, back muscles, spinal cord support muscles, core muscles, buttocks muscles, groin muscles, front upper leg muscles, back upper leg muscles, calf muscles, shin muscles and foot muscles.

#6: When swimming, you will be exercising in moist air conditions. It is different from the dry air that in gyms and you don’t have to contend with frigid winter air or seasonal allergies. This helps to reduce exercise-induced asthma symptoms. A study published in Respirology, a scholarly journal, showed that a group of children who completed six weeks of swimming training experienced improvements in asthma symptom severity, mouth-breathing, snoring and emergency room visits. Additionally, swimming helps to improve blood cholesterol levels, lower the risk of contracting diabetes and reduce stress.

Gentle exercise to your whole body

Summarizing, swimming helps you to exercise your whole body. It is physically demanding and combines cardio workout with strength training. As it does not cause any impact to your joints, you can continue to swim for a lifetime. In fact, swimming is considered as the fountain of youth. It has been observed that people who swim on a regular basis generally live longer.