How to be a better mover.

If you have ever found that your "movements" aren't as smooth as you would like I have a suggestion for you. Psyllium Husk. Psyllium Husk also known as Isphagula is the covering of seeds grown on the plant, Plantago Psyllium. Mostly found in the Middle East, when it is ingested, psyllium husk absorbs water  throughout the digestive track without itself being digested creating bulkier but softer stool. While traveling through the digestive track it continues to expand and scrape the intestinal walls clean of waste products. When used daily, it can greatly reduce intestinal problems like IBS (irritable bowel syndrome), constipation, and diarrhea. It has also been know to aid in the treatment of colon cancer, ulcerative colitis and atherosclerosis and many other health conditions. Aside from the benefits psyllium husk provides for digestion, It is also an incredible source of fiber. Wisegeek.com posted that Oat Bran, a great source of fiber, has 5 grams of fiber per 1/3rd a cup and psyllium husk in the same 1/3rd cup, contains 71 grams of fiber. It is also beneficial for lowering blood cholesterol and when taken regularly lowers low density lipoproteins aka, bad cholesterol.  It can also be a useful weight loss supplement. If taken 30 min before eating, it will have time to expand giving your stomach a full feeling making you want less food.

Psyllium husk should be taken with a lot of water. The most effective way is to drink a glass of water then mix psyllium husk in a glass of warm water until it has a cream of wheat texture then drink. Be careful not to take too much when starting out. I recommend  half a tablespoon twice a day and then increase the dose once your body has gotten used to it. Taking to much to fast can result in bloating or gas. Also, check with your doctor to make sure that you are not allergic to psyllium husk. Some have been known to go into anaphylactic shock when using it. If you have texture issues like me, drinking psyllium husk in warm water may be unbearable. Another way to take it is to put the psyllium husk in your mouth using a spoon but  DO NOT SWALLOW. Then drink it down with warm water. Its very important that you do not swallow psyllium husk alone. Once it mixes with water it will start to expand and if you try to swallow it dry it can cause choking. Psyllium husk is most effective when you consistently drink water all day; so be sure to stay hydrated. Without enough water it can cause blockages in the intestines.

When purchasing psyllium husk, make sure to buy whole psyllium husk. This can be found in a health food store like Westerly or Whole Foods. Regular groceries may carry it but chances are their brand is ground up into a fine powder and has added flavors or other additives that will introduce unwanted toxins into the body. I have been using psyllium husk for a few weeks now and have never been a better mover.

Sugar: The bitter truth

This video will change your life. It's an hour and a half long but is completely worth the watch. Even if it is playing while you do the dishes or when you take a shower you will gain a great understanding about sugar; specifically high Fructose corn syrup. I have watched it 5 times and catch something new every time. Do yourself a favor and watch it! http://www.youtube.com/watch?v=dBnniua6-oM

Work out #2, 20 Dips 20 burpees

Today I'm posting a full body work out using two movements, Dips and burpees. This exercise is designed to build endurance, strength, definition, core, everything. The first movement I'm going to break down for you is called a burpee pushup. Start in a standing position with your knees hip width apart. Your going to then bend down leaving your feet on the floor and then place your hands slightly in front of your feet. You then shoot your legs back creating a pushup position. Make sure your body is completely straight. Do a single push up then bring your feet back to the first squat position, stand up and jump six inches straight into the air with your arms raised over head. You have completed a single burpee pushup.

The next exercise is a dip with knees to chest which I like to call a "Dip Crunch". For this exercise you will need a standing dip station. Start by placing your hands on the dip handles and hold yourself up with the arms almost straight leaving a slight bend in the elbow (legs should be off the ground). Next you are going to bend down at the elbow making a 90 degree  right angle with you arm. (Elbow should be in line with the shoulder.) Now, while you are doing the dip you are going to simultaneously bring your knees up into your chest. Once completed, you straighten your knees straight down while straightening your arms at the same time. Remember to never lock your elbows when straightening from the dip.

Now putting it all together. It may take a few times to get used to the coordination of the dip crunch but once you do, you are going to do 20 of them. Then, without resting, you do 20 burpees. You will be tired after your fist set so take a minute or two to catch your breathe. Make sure you heart rate doesn't fall to low before starting again except this time you are going to do 19 dip crunches and 19 burpees. Rest again then 18,17,16 etc. until you get all the way down to 1. The first portion from 20 to about 12 is going to be a killer so longer rest periods may be needed but try not to rest once you have started a new set. Once you get down to 10 the rest periods should definitely be shorter and keep getting shorter the lower in numbers you go. Your first time doing this work out will most likely tire you out. When you build up your endurance and have done this a few times you will be able to add other workouts to this exercise. If 20 is to much of a challenge to start out with, drop the set to 15 or 10. Once you have mastered those move the set to 20 and when 20 becomes to easy move up to 25.

 I've attached 2 videos each demonstrating Burpee pushups and Dip crunches