Tag Archives: fitness

Going Healthy

4 Shrewd Methods For Achieving Your Fitness Goals

Leave a comment

Whether you’re planning on running an ultra-marathon, or you are hoping to get up off the couch and do your first 5K, achieving your fitness goals can be tough. After all, there’s so much stuff that can get in the way, especially when you are a parent. However, there are some tactics you can use to make attaining the goals that you set a lot easier. Read on to find out what they are.

Define

First of all, it can make a huge difference if you take the time to define your goals accurately. The reason for this is because when you know exactly what you are aiming for it is not only easier to judge when you have achieved it, but it also stays in your subconscious, and this can work in your favor, even when you are not actively pushing for it.

With that in mind, try and steer clear of goals that are too general such as getting fit, or losing weight. Instead, go for something specific such as being able to run a 10K race. Then you can work back from this and set intermediate targets such as running a 5K and jogging around the block that will help you stay motivated on your journey.

Time

Timing your goals is another method you can use to help you to achieve the targets that you set for yourself. It can work well because it gives you a date to work towards and provides a little time pressure that can act as a reliable motivator. Something that can help you out if you tend to put thing off or make excuses as to why you can’t workout today.

To time your fitness goals in the most effective way, it can help to record the date you are aiming for in your planner, calendar or diary. Then you can also use this to track your progress and ensure that you are doing enough to achieve your end goal by the date you have set.

Reward

fitness, tips, goals, healthy

Image link

Reward and celabrate goals that are achieved.

Rewards are one of the best strategies to use when you are trying to achieve a fitness goal. The thing is, to work, they need to be tailored specifically to your preferences and what motivates you.

With that in mind, if you are looking to shred down and lose a little weight, a smart shirt like ones in the John Henric’s US collection can be a good reward. While if you are aiming at improving your fitness and health so you can be a more active dad, a fun family day out can work just as well.  

Record

Lastly, something that can be hugely helpful in achieving your goals is to record your progress and when you get to a milestone. You can choose to do this using a fitness wearable, in a notebook, or chart, or even online like this to help you acknowledge and celebrate your success.

Something that can spur you on, and even remind you that you have the strength to succeed in your fitness goals when you are having a particularly bad day.

Going Healthy, Going Strong, Life, Parenting

How To Get Your Child Exercising

Leave a comment
Photo Credit

Getting your child to exercise in the current day and age is often a lot easier said than done. After all, we live in a period whereby playing on video games for hours on end seems to be the norm. Needless to say, this is no good for your child, not only in terms of maintaining a healthy weight but also in terms of their development and their social life. With that being said, read on to discover some of the different ways that you can encourage your child to exercise.

Choose something fun – There is only one place to begin, and this is by choosing something fun. You can find some suggestions at mommypoppins.com. Your child is not going to want to exercise if you suggest something that he or she does not enjoy. The more a child enjoys an activity, the more they are likely to continue with it, and they won’t even see it as exercise either.

Limit computer and television use – If you are going to be able to get your child moving, you need to make sure that there is not something else that is more tempting, i.e. television or video games. Each child should only be allowed one to two hours of total screen time per day. This includes video games, computers, videos, and television. Once this time is up, they will be more encouraged to play outside because they know they can’t sit glued to the screen anymore.

Turn it into a fun family activity – You can use exercise as an opportunity to get all of the family together and do something fun. After all, we all need physical activity, irrespective of how old we are. There are so many different activities you can do, from laser quests, such as those at stratumhq.com, to assault causes. Why not get a different family member to choose the activity each time? You could do something every month or fortnight – whatever suits you and your budget best.

Provide active toys – The fourth and final tip is to buy your child active toys. Of course, you can wait until it is their birthday or Christmas to do so. If it is fun and benefits your child’s health, it is a winner! There are lots of toys that will encourage children to get outside and be active, from jump ropes to balls. Take a look online and see the different options that are available.

As you can see, there are a number of different options available to you in terms of encouraging your child to exercise. If you follow the suggestions that have been presented above, you should be able to get your child exercising more regularly. Not only will this ensure they get the physical activity they need, but it can help with other elements of their social and personal development too.

Going Healthy, Going Reviews

Legion Genesis Greens Superfood Review + Healthy Recipe

2 Comments

The supplement market is saturated with products promising a wide variety of health supporting nutrients in a convenient capsule or as a powder. Searching for a good brand with quality ingredients that actually do as the bold words on the bottle claim is stressful. Luckily, Legion Genesis delivers a powerful greens superfood punch and has the research to back it up.

As Legion says, there are two major reasons why most greens products fail on their promises:

Legion Athletics Genesis_Other Greens Don't Work

Legion Athletics provides a host of supplements for men and women wanting to perform at their best every day. They are committed to providing products with high quality, healthy ingredients at clinically effective doses backed by published research. This is what makes Legion’s Genesis Greens Superfood stand out among the rest.

A photo posted by RC Liley (@going_dad) on

I take many supplements each day. Some in powder form, some as capsules, and some as a liquid extracts. They all serve a purpose in helping me think, feel, and perform better, but it gets overwhelming trying to keep up with taking each one separately, not to mention time consuming by having to measure out each dose.

greens supplement superfood

With Genesis, most of the supplements I take are inside, and Legion did all the work for me by providing each ingredient at clinically effective dosages backed by research.

Legion Athletics Genesis Supplement Facts

When I was given the opportunity to review their greens supplement, I jumped at the chance to try their product. Not only would it save lots of time from measuring, I already know how Legion uses only the best ingredients and cares about what they put into every product they create.

Here’s a list of key benefits taken directly from Legion’s site:

Legion Athletics Genesis Supplement Benefits List

Genesis is geared towards active individuals, but even if you’re just getting started in living a healthier, active lifestyle, this superfood alone will help get you going and stay on the right path. Here are the main players in Genesis that give this powder such potency. Provided from their site.

Spirulina

Research shows that supplementation with spirulina…

  • Improves the cholesterol profile [52]
  • Increases muscle endurance [53]
  • Helps control allergies [54]
  • Reduces muscle damage caused by exercise [55]
  • Helps the body eliminate heavy metals [56]
  • Lowers blood pressure [57]
  • Helps protect liver health [58]
  • Reduces systemic inflammation [59]
  • Improves insulin sensitivity [60]

The clinically effective dosage of spirulina ranges between 2 and 10 grams.

GENESIS CONTAINS 5 GRAMS OF SPIRULINA PER SERVING

Astragalus Membranaceus

Research shows that supplementation with astragalus membranaceus…

There’s also animal research suggesting that astragalus promotes longevity, but this has yet to be explored in human studies. [69]

GENESIS CONTAINS 3 GRAMS OF ASTRAGALUS MEMBRANACEUS PER SERVING, PROVIDING 9 MILLIGRAMS OF ASTRAGALOSIDE IV

Moringa Oleifera

Research shows that supplementation with moringa…

  • Helps protect heart health [71]
  • Reduces blood pressure [72][73]
  • Mitigates DNA damage [74]
  • May have anti-cancer benefits [75]

The clinically effective dosage of moringa ranges between 500 and 2,000 milligrams of the leaf.

GENESIS CONTAINS 1 GRAM OF MORINGA OLEIFERA LEAF PER SERVING

Maca

Research shows that supplementation with maca…

  • Improves subjective sense of well-being [76]
  • Improves sexual function in men and women [77]
  • Improves sperm production and health [78]
  • Improves libido in men and women [79][80]
  • Helps preserve joint health [81]
  • Can reduce feelings of anxiety and nonclinical depression [82]

The clinically effective dosage of maca extract ranges between 1 and 3 grams.

GENESIS CONTAINS 1.5 GRAMS OF MACA EXTRACT PER SERVING

Broccoli Sprout

Research shows that sulforaphane is a promising anti-cancer nutrient and is also known to have potent antioxidant and anti-inflammatory properties. [85]

The clinically effective dosage of broccoli sprout depends on how much sulforaphane it provides, and the clinically effective dosage of sulforaphane is 1 to 9 milligrams.

GENESIS CONTAINS 500 MILLIGRAMS OF BROCCOLI SPROUT PER SERVING

But what about the taste? Something dark green with all of those healthy supplements must taste bad, right?

Nope. With the use of only stevia and erythritol as natural sweeteners and nothing artificial or full of fillers, the taste is quite pleasant. I just used water to mix my dose each day and could easily sip and enjoy the drink. If mixing with almond milk or in a smoothie, I bet it would be even better.

So it tastes good, but does it work?

Yes! I just returned from a week long family vacation and had no desire to lug my entire stack of supplements. Instead, I chose to bring Genesis to take at the start of each day. I’d drink a serving in water every morning on an empty stomach and could feel the smooth stream of energy, health and mood-boosting benefits throughout the day. Mixing is easy with no clumping in a shaker bottle. I mixed with a fork and had a few clumps, but since it tastes good, I didn’t mind.

As a guy who prefers to cook his own food, I had limited resources which meant I was eating less than usual. Being at the beach and a lover of all things active, I wasn’t just lounging around, I was fighting the waves, playing in the sand and water with my daughter, walking all over the area, and kayaking. I attribute my ability to maintain healthy energy levels and recover properly to do it all again to Genesis.

Legion Genesis_Perform Better

Playing with my daughter is extremely important to me, and my confidence in this supplement has been won for helping me perform at my best.

Standing with Avery in Ocean_Back

Even on the plane trip there and back, I was fasting until I could get to some real food, but Genesis kept me functioning at healthy levels. Without having water, I simply put the powder directly in my mouth and was amazed at how good it tasted like that. Imagine Pixie Sticks flavor, but in superfood form.

Now that we’re back home, I’m still taking Genesis every day and not touching my giant stack of supplements. I’m sure I’ll get back to them again, but why spend so much time when Legion has just what I want at the doses proven to work?

I’ve been completely satisfied with this greens superfood supplement and honestly can’t find anything bad to point out. Some people may not like the flavor, but I find it pleasing and could even eat it as a treat. I’ve used other healthy greens supplements and can say firsthand, they are not as pleasant.

Legion’s Genesis gives anyone that’s active or looking to become active what they need to get going. As a parent, I couldn’t recommend this enough to keep you performing at your best for you little ones. Life is too short not to get down and play with your family, so make sure you are living and leading the healthy life you want your loved ones to follow.

Legion Genesis_Be All That You Can Be

Update: I wanted a way to have a healthy, family-friendly snack that’s full of high quality protein and immune boosting superfoods, so I used Legion’s Genesis and their Whey+ Protein Powder to make a delicious bread sure to please the palate and fuel your body right.

Legion Genesis Green Superfood Protein Bread

by RC Liley

Prep Time: 5

Cook Time: 40

Ingredients (1 9×5 Loaf)

  • 1/2 cup coconut flour
  • 1/2 cup protein powder (I used Legion Whey+ Vanilla Protein)
  • 1/4 cup Legion Genesis Green Superfood
  • 1.5 tsp aluminum free baking powder
  • 1/4 tsp baking soda
  • 12 drops vanilla or regular liquid stevia (or use 3 – 4 stevia packets or 1/8th pure stevia powder)
  • 1 overripe banana, mashed
  • 1/3 cup canned unsweetened coconut milk
  • 2 whole eggs or 1/4 cup egg whites
  • 1/2 teaspoon cinnamon

Instructions

Grease a 9×5 loaf pan making sure to get all the up the sides and corners. I used coconut oil.

Preheat oven to 350 F

Add all ingredients and blend until smooth.

Pour batter into the prepared pan and bake in the middle of the rack for 40 minutes.

Remove from the oven and let cool completely to room temp. This allows the bread to retract from the sides as it cools which makes it MUCH easier to remove.

Go around the sides with a thin rubber spatula or butter knife and turn upside down to remove from loaf pan.

Slice as thick or thin as you’d like and enjoy your healthy bread plain or with a pat of grass-fed butter. Better yet, smother it in NuttZo!

Powered by Recipage

Check out Legion on Facebook, Twitter, and Instagram to keep up to date on their latests supplements and promotions.

Disclaimer: I received Legion Genesis free of charge in exchange for my honest review. All thoughts and opinions are 100% my own, and I truly love everything this company offers. Promise! 🙂 This post also contains affiliate links. If you click on them and make a purchase, I will earn a small commission. Thank you in advance if you do so. 🙂