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The advice given is to do just a few vigorously, but my method is to set a timer for 10 minutes and do them slow. General advice with stretching is to breath into it and feel various parts. After warming up a bit and after touching the floor I grasp behind my calf to give a little pull to stretch mo...

There's so many valuable exercises in the Dynamic Tension System than just to focus on a few, a retired person can spent much of the day doing a wide variety. I get every Wednesday off work, being home alone I spend a lot of the day doing a variety of movement from the Atlas course. My wife goes out...

Cruciferous vegetables, such as broccoli, cauliflower, cabbage, kale, Brussels sprouts, turnips, bok choy and kohlrabi, are rich sources of sulfur-containing substances known as glucosinolates. Protein-rich foods, such as fish, poultry, meats, nuts and legumes, are not only essential for building a...

How is everyone's weight - do you have washboard abs ? I had to get down to 138 lbs to have lean abs and no fat on the hip muscles. Growing up in the North of England everybody was slim, so my natural weight was 136 lb. Over the years doing some home weight training (nothing hard-core) my steady wei...

I'm in London Ontario and pretty sure Superstore has goat milk in the health food isle. I've never tried it. I normally drink whole milk but while on my low carb experiment to lose fat I tested the almond milk. But now I think it's time to carb up, my job is fairly strenuous at times. Most likely wi...

My ratio for these exercises is 75 squats, 25 sit-ups and 20 push-ups all done strict and slow. Squatting I go below parallel, push-ups on 3 chairs and go deep, with the sit-ups I bend my knees and keep feet flat on the floor using controlled movement with no jerking, flailing about or anchoring the...

You have to keep losing the weight, I got down to 138 lbs to get my waist real lean everywhere. I work as a labourer so am active all day, if your having trouble with losing the weight you need to get more active with your whole body for longer periods. There's a TV show that has people competing to...

I found an interesting list... Vitamin C Bell peppers, guava, kale, turnip greens, kiwi, broccoli, berries, oranges, grapefruit Manganese Clams, hazelnuts, pecans, walnuts, pumpkin seeds, chia seeds, flaxseeds, tofu, tempeh, lima beans, spinach, pineapple Vitamin B6 Chickpeas, salmon, chicken, turke...

Last shopping day we bought Almond Milk, still have milk and till it's gone mix it 1/2 and 1/2. I switch cereal to one that has soy grits in it so has 14g protein and I add whey isolate. I have read that the best kind of protein powder is with the 3 kinds of whey in it such as the Atlas Nutrition Wh...

174 lbs is a good weight for someone my height but at 174 lbs my heaviest ever I would not say it was muscle but was bigger all round, arms where 2" bigger etc. At that weight my belly was 37" (relaxed) so wasn't lean. I soon after got a job on a building site and went from 166 lbs (mainta...