English Blogs

11 Vitamin Supplements Everyone Should Be Taking

Posted by kaz van der waard on

VITAMIN A Benefits: Healthy eyes, teeth and skin.Source: Carrots and other orange foods including sweet potato. VITAMIN B Benefits: Energy production, immune system and iron absorption.Source: whole grains, potatoes, bananas, lentils, chili peppers, beans and yeast. VITAMIN C Benefits: Strengthening blood vessels, skin elasticity, anti-oxidants.Source: Oranges, guava, red and green peppers, kiwi, grapefruits and Brussels sprouts. VITAMIN D Benefits: Strong healthy bones.Source: Sun light, eggs, fish and mushrooms. VITAMIN E Benefits: Red blood cells and protection from free radicals.Source: Nuts, sunflower seeds and tomatoes. VITAMIN K Benefits: Helps against blood clots. Bone Metabolism.Source: Kale, spinach, Brussels sprouts and broccoli. FOLIC ACID Benefits: Cell renewal and preventing birth defects in pregnancy.Source: Asparagus,...

Read more →


3 simple steps for an 8-pack

Posted by kaz van der waard on

  Nutrition With the help of a good nutrition program and a calorie deficit you can lower your body fat percentage. If you get below a certain bf percentage your abs will start showing. Everyone has a different shape of abs, this is genetically decided. Some are symmetrical some are crooked, some people have an 8pack others a 4 packs. Thats something you can’t change. Workout Besides lowering your BF percentage you can train your abs to ‘pop’ more! Treat the abdominals like any other muscle in your body. If you want to make them grow/get more volume, you need...

Read more →


Why you shouldn't cut salt from your diet

Posted by kaz van der waard on

A lot of fitness models have a low/no sodium diet. They influence people that are looking to live a healthy lifestyle. A result is that people try to cut their salt intake as well. They've heard that eating sodium will make them look bloated. When you take the salt from your diet, your body will adjust to it. So the moment you eat or drink something with a little extra salt, you'll immediately hold water.  Eating an excessive amount of salt on a daily basis is scientifically proven to be unhealthy. It could increase your blood pressure, cause kidney damage and if you...

Read more →


4 exercise tips For People Who Don’t Have a lot of Time To Work Out

Posted by kaz van der waard on

Full-body workouts Work on every muscle group in your body 3 times a week. It's the most efficient way to train. An example of a 3 day split: Day 1     Back squat   Leg extension   Barbell bench press   Bent over barbell row   Military barbell press   Cable crunches     Day 2     Barbell deadlift   Lying Hamstring curl   Chest fly cables   Lat pulldown machine   Lateral raises dumbbell   Hanging leg raises     Day 3     Romanian splitsquat   Hip thrusts barbell   Incline bench press   Cable pullover...

Read more →


5 Habits Of Highly Healthy People

Posted by kaz van der waard on

Sleep 6-8 hrs a day. Get enough rest without having to sleep in. Go to bed around midnight so you can get up around 7am to start the day fresh! Follow a balanced diet and make it your lifestyle. Don’t restrict yourself from enjoying every once in a while. Don’t under eat, don’t binge! It’s not ‘all or nothing’-> it’s inbetween. Workout regularly, 3-6 times a week. Alternate cardio and strength workouts, depending on your goal. Think positive. Don’t waste time on negativity. Stress is a killer! Always look for solutions instead of wining about the past. Work hard towards...

Read more →