Don't have much time to work out? This equipment-free HIIT workout from a trainer turns up the heat and challenges every muscle in your body in just 15 minutes.

Recently, I read an article about the strength and conditioning program that the UNC Tar Heel basketball team uses. Men’s Health outlined their 10-step medicine ball workout. Being a UNC alum…

Work up a serious sweat with this killer full body HIIT workout that will build total body strength, improve metabolic conditioning and work your core.

There are many great tools we have to hack body fat, improve cardiovascular conditioning, and build qualities of strength. A kettlebell is obviously one of them. But, there's one tool in particular I'm a huge fan of because it builds high levels of conditioning -

I started this article as something to potentially put on my company’s website, but ended up liking it so much I figured I’d just post it here. I work at a facility whose name ends in &…

Yoga for Scleroderma. Scleroderma, which means "thick skin" in Greek, is a condition that affects the skin and connective tissues by hardening and tightening blood vessels and collagen. Yoga is often recommended to those suffering from the disease, as certain poses and exercises can increase ...

Saitama is a DAREBEE combat-moves based no-equipment upper body workout that will leave you feeling good about yourself and less tired than you anticipated.

Build total body strength, deep core stability and cardiovascular conditioning with this burpee workout. This full body workout focuses on all the muscles in the core, while also improving cardio endurance. Challenge yourself to complete 100 burpees by the end of this conditioning workout.

When cluster training you can easily manipulate the sets, reps and rest scheme. By doing this you are allowing yourself to induce strength or hypertrophy gains. If gaining strength is your target, then aim to keep the load of the movement high (at or above 90% of your 1RM), and the reps low (sets of 1-2 reps), with short rests […]

Welcome back, fellow body-hackers. In my last article, we took a look at some common problem areas associated with shoulder pain and devised a few different ways to approach them. This time around I’m going to focus on the dynamic duo of shoulder impingement – the serratus anterior and the upper trap. The Shoulder and Overhead Motion Maybe...

This program is designed for functional fitness athletes who need a high level of metabolic conditioning and also need to increase their strength. If you are great at WODs and conditioning, but you really need to increase your overall strength then this is the program for you. Remember, you asked for this.

We can all take a lesson from convicts on how to not let your circumstances be an excuse for your fitness goals. We highlight bodyweight exercises used by prisoners the world over.

Mineral Deficiency What is mineral deficiency? Minerals are specific kinds of nutrients that your body needs in order to function properly. A mineral deficiency occurs when your body doesn’t obtain or absorb the required amount of a mineral. The human body requires different amounts of each mineral to stay healthy. Specific needs are outlined in recommended daily allowances (RDA). The RDA is the average amount that meets the needs of about 97 percent of healthy people. They can be obtained from food, mineral supplements, and food products that have been fortified with extra minerals. A deficiency often happens slowly over time and can be caused by a number of reasons. An increased need for the mineral, lack of the mineral in the diet, or difficulty absorbing the mineral from food are some of the more common reasons. Mineral deficiencies can lead to a variety of health problems, such as weak bones, fatigue, or a decreased immune system. What types of mineral deficiency are there? There are five main categories of mineral deficiency: calcium, iron, magnesium, potassium, and zinc. Calcium deficiency Calcium is needed for strong bones and teeth. It also supports proper function of your blood vessels, muscles, nerves, and hormones. Natural sources of calcium include milk, yogurt, cheese, and small fish with bones, beans, and peas. Vegetables such as broccoli, kale, and Chinese cabbage also provide calcium. Some foods are also fortified with the mineral, including tofu, cereals, and juices. A calcium deficiency produces few obvious symptoms in the short term. That’s because your body carefully regulates the amount of calcium in the blood. Lack of calcium over the long term can lead to decreased bone mineral density called osteopenia. If left untreated, osteopenia can turn to osteoporosis. This increases the risk of bone fractures, especially in older adults. Severe calcium deficiency is usually caused by medical problems or treatments, such as medications (like diuretics), surgery to remove the stomach, or kidney failure. Symptoms of a severe deficiency include: cramping of the muscles numbness tingling in the fingers fatigue poor appetite irregular heart rhythms Iron deficiency More than half of the iron in your body is in red blood cells. Iron is an important part of hemoglobin, a protein that carries oxygen to your tissues. Iron is also a part of other proteins and enzymes that keep your body healthy. The best sources of iron are meat, poultry, or fish. Plant-based foods such as beans or lentils are also good sources. Iron deficiency develops slowly and can cause anemia. It’s considered uncommon in the United States and in people with healthy diets. But, the World Health Organization estimated in a 2008 report that iron deficiency causes approximately half of all anemia cases worldwide. The symptoms of iron-deficiency anemia include feeling weak and tired. You may be performing poorly at work or school. Children may exhibit signs through slow social and cognitive development. Magnesium deficiency The body needs magnesium for hundreds of chemical reactions. These include responses that control blood glucose levels and blood pressure. Proper function of muscles and nerves, brain function, energy metabolism, and protein production are also controlled by magnesium. Roughly 60 percent of the body’s magnesium resides in the bones while nearly 40 percent resides in muscle and soft tissue cells. Good sources of magnesium include: legumes nuts seeds whole grains green leafy vegetables, such as spinach Magnesium deficiency is uncommon in healthy people. The kidneys can keep magnesium from leaving the body through the urine. Still, certain medications and chronic health conditions like alcoholism may cause magnesium deficiency. Magnesium needs are also highly influenced by the presence of disease. In this situation, the RDA for magnesium may not be sufficient for some individuals. Early signs of magnesium deficiency include: fatigue weakness loss of appetite nausea vomiting Magnesium deficiency can lead to the following symptoms if left untreated: numbness tingling muscle cramps seizures abnormal rhythms of the heart Potassium deficiency Potassium is a mineral that functions as an electrolyte. It’s required for muscle contraction, proper heart function, and the transmission of nerve signals. It’s also needed by a few enzymes, including one that helps your body turn carbohydrates into energy. The best sources of potassium are fruits and vegetables, such as bananas, avocado, dark leafy greens, beets, potatoes, and plums. Other good sources include orange juice and nuts. The most common cause of potassium deficiency is excessive fluid loss. Examples can include extended vomiting, kidney disease, or the use of certain medications such as diuretics. Symptoms of potassium deficiency include muscle cramping and weakness. Other symptoms show up as constipation, bloating, or abdominal pain caused by paralysis of the intestines. Severe potassium deficiency can cause paralysis of the muscles or irregular heart rhythms that may lead to death. Zinc deficiency Zinc plays a role in many aspects of the body’s metabolism. These include: protein synthesis immune system function wound healing DNA synthesis It’s also important for proper growth and development during pregnancy, childhood, and adolescence. Zinc is found in animal products like oysters, red meat, and poultry. Other good sources of zinc include: beans nuts whole grains dairy products Zinc deficiency can cause loss of appetite, taste, or smell. Decreased function of the immune system and slowed growth are other symptoms. Severe deficiency can also cause diarrhea, loss of hair, and impotence. It can also prolong the process that your body takes to heals wounds. What causes mineral deficiency? One major cause of mineral deficiency is simply not getting enough essential minerals from food or supplements. There are different types of diets that might result in this deficiency. A poor diet that relies on junk food, or a diet that lacks adequate fruits and vegetables can be possible causes. Alternately, a very low-calorie diet may produce this deficiency. This includes people in weight-loss programs or with eating disorders. Older adults with poor appetites may also not get enough calories or nutrients in their diet. Restricted diets may also cause you to have a mineral deficiency. Vegetarians, vegans, and people with food allergies or lactose intolerance might experience mineral deficiency if they fail to manage their diet effectively. Difficulty with digestion of food or absorption of nutrients can result in mineral deficiency. Potential causes of these difficulties include: diseases of the liver, gallbladder, intestine, pancreas, or kidney surgery of the digestive tract chronic alcoholism medications such as antacids, antibiotics, laxatives, and diuretics Mineral deficiency can also result from an increased need for certain minerals. Women, for instance, may encounter this need during pregnancy, heavy menstruation, and post menopause. What are the symptoms of mineral deficiency? The symptoms of a mineral deficiency depend upon which nutrient the body lacks. Possible symptoms include: constipation, bloating, or abdominal pain decreased immune system diarrhea irregular heart beat loss of appetite muscle cramping nausea and vomiting numbness or tingling in the extremities poor concentration slow social or mental development in children weakness or tiredness You may display one or more of these symptoms, and the severity may vary. Some symptoms may be so minor that they go unnoticed and undiagnosed. Contact your healthcare provider if you experience prolonged fatigue, weakness, or poor concentration. The symptoms may be a sign of a mineral deficiency or another health condition. How is a mineral deficiency diagnosed? Your healthcare provider may use one or more of the following diagnostic tools to determine if you have a mineral deficiency: medical history, including symptoms and family history of diseases physical exam review of your diet and eating habits routine blood tests, such as complete blood count (CBC) and a measurement of electrolytes (minerals) in the blood other tests to identify other underlying conditions How is a mineral deficiency treated? The treatment for a mineral deficiency depends upon the type and the severity of the deficiency. Underlying conditions are also a factor. Your doctor may order further tests to identify the amount of damage before deciding on a treatment plan. This can include treatment for other diseases or a change in medication. Dietary changes A change in eating habits may help if you have a minor mineral deficiency. People with anemia due to a lack of iron in the diet, may be asked to eat more meat, poultry, eggs, and iron-fortified cereals. You may be referred to a registered dietitian if your deficiency is more severe. They’ll help you modify your eating habits. This will include guidelines on how to eat a well-balanced diet rich in fruits, vegetables, and whole grains. The dietitian may also ask you to keep a food diary to track what foods you’re eating and your progress. Supplements Certain mineral deficiencies cannot be treated with diet alone. You may be required to take a multivitamin or mineral supplement. These may be taken alone or with other supplements that help the body absorb or use the mineral. Vitamin D, for example, is usually taken along with calcium. Your healthcare provider will decide how much and how often you should take supplements. It’s important to follow your provider’s instructions because excessive intake of certain supplements can be harmful. Emergency treatment Hospitalization may be required in very severe cases of mineral deficiency. Minerals and other nutrients can be administered intravenously. Treatment may be required one or more times a day for several days. This type of treatment can have side effects including fever or chills, swelling of the hands or feet, or changes in heartbeat. Your healthcare provider will administer additional blood tests to determine whether treatment was successful.

Size Down is a workout that helps you build a strong, lithe physique.

PlantFit, a training studio in Portland, Oregon owned by Ed Bauer, motivates others to eat plant-based foods, become fit, and improve their health.

Vitamin E Vitamin E is key for strong immunity and healthy skin and eyes. In recent years, vitamin E supplements have become popular as antioxidants. These are substances that protect cells from damage. However, the risks and benefits of taking vitamin E supplements are still unclear. Why do people take vitamin E? Many people use vitamin E supplements in the hopes that the vitamin's antioxidant properties will prevent or treat disease. But studies of vitamin E for preventing cancer, heart disease, diabetes, Alzheimer's disease, cataracts, and many other conditions have been disappointing. So far, the only established benefits of vitamin E supplements are in people who have an actual deficiency. Vitamin E deficiencies are rare. They're more likely in people who have diseases, such as digestive problems and cystic fibrosis. People on very low-fat diets may also have low levels of vitamin E. How much vitamin E should you take? The recommended dietary allowance (RDA) includes the vitamin E you get from both the food you eat and any supplements you take. Category Vitamin E (alpha-tocopherol): Recommended Dietary Allowance (RDA) in milligrams (mg) and International Units (IU) CHILDREN 1-3 years 6 mg/day (9 IU) 4-8 years 7 mg/day (10.4 IU) 9-13 years 11 mg/day (16.4 IU) FEMALES 14 years and up 15 mg/day (22.4 IU) Pregnant 15 mg/day (22.4 IU) Breastfeeding 19 mg/day (28.5 IU) MALES 14 years and up 15 mg/day (22.4 IU) The tolerable upper intake levels of a supplement are the highest amount that most people can take safely. Higher doses might be used to treat vitamin E deficiencies. But you should never take more unless a doctor says so. Category (Children & Adults) Tolerable Upper Intake Levels (UL) of Vitamin E (alpha-tocopherol) in milligrams (mg) and International Units (IU) 1-3 years 200 mg/day (300 IU) 4-8 years 300 mg/day (450 IU) 9-13 years 600 mg/day (900 IU) 14-18 years 800 mg/day (1,200 IU) 19 years and up 1,000 mg/day (1,500 IU) Because vitamin E is fat-soluble, supplements are best absorbed with food. Can you get vitamin E naturally from foods? Most people get enough vitamin E from food. Good sources of vitamin E include: Vegetable oils Green leafy vegetables, like spinach Fortified cereals and other foods Eggs Nuts What are the risks of taking vitamin E? The risks and benefits of taking vitamin E are still unclear. Long-term use (over 10 years) of vitamin E has been linked to an increase in stroke. In addition, an analysis of clinical trials found patients who took either synthetic vitamin E or natural vitamin E in doses of 400 IU per day -- or higher -- had an increased risk of dying from all causes, which seems to increase even more at higher doses. Cardiovascular studies also suggest that patients with diabetes or cardiovascular disease who take natural vitamin E at 400 IU per day have an increased risk of heart failure and heart failure-related hospitalization. Vitamin E supplements might be harmful when taken in early pregnancy. One study found that women who took vitamin E supplementation during the first 8 weeks of pregnancy had a 1.7 to nine-fold increase in congenital heart defects. The exact amount of vitamin E supplements used by pregnant women in this study is unknown. A large population study showed that men using a multivitamin more than seven times per week in conjunction with a separate vitamin E supplement actually had a significantly increased risk of developing prostate cancer. The American Heart Association recommends obtaining antioxidants, including vitamin E, by eating a well-balanced diet high in fruits, vegetables, and whole grains rather than from supplements. If you are considering taking a vitamin E supplement, talk to your health careprovider first to see if it is right for you. What are the side effects of taking vitamin E? Topical vitamin E can irritate the skin. Overdoses of vitamin E supplements can cause nausea, headache, bleeding, fatigue, and other symptoms. People who take blood thinners or other medicines should not take vitamin E supplements without first talking to their health care provider. WebMD Medical Reference Reviewed by Carmen Patrick Mohan on June 12, 2017 Sources SOURCES: Longe, J., ed. The Gale Encyclopedia of Alternative Medicine, second edition, 2004. Natural Standard Patient Monograph: "Vitamin E." Office of Dietary Supplement: "Vitamin E." Tribble, D.L. Circulation, February 1999. Miller, E.R. III Annals of Internal Medicine, 2005. Lonn, E. Journal of the American Medical Association, 2005. Hayden, K.M. The American Journal of Medicine, 2007. Smedts, H.P. BJOG, 2009. Lawson, K.A. Journal of the National Cancer Institute, 2007. © 2017 WebMD, LLC. All rights reserved.

Introduction to Functional Range Conditioning (FRC)

Exercises for diastasis recti help you strengthen your core, prevent injuries, and reduce pain. Here are 10 such exercises that you can practice, to begin with.

Find out just about everything you need to know about how to power up and get lean, no matter your body type.

Mineral Deficiency What is mineral deficiency? Minerals are specific kinds of nutrients that your body needs in order to function...