A Handful of Interesting Archery Photos

December 31st 2017.

The following archery photos were taken in 2017:

Careful you don't poke your eyeball out.

Distracting, but on the plus side she gets to see how good her form is.

Who doesn't like pink fletching?

Always nice to see an arrow caught by a camera midshot.

So some of the photos below are not from 2017, but some of them are. The first one below for example is actually a mixture of both 2017 and a photo from 1936.

Berlin Olympic Games 1936 vs 2017 Hyundai Archery World Cup also in Berlin.

This guy needs a horse for his horsebow, but will have to make do.

Just some bows chilling on a rack at the Toronto Archery Range.

Happy Halloween!

That is a pretty nice collection of bows.

Some of my personal collection of bows.

This gal has a horse, and she decides to up her game even further.

A local Toronto archer readies her shot. Photo by Simon Lam.

Another poor guy who wishes he had a horse.

 Well this was fun. Hope everyone had a great 2017 and have an even better 2018! :)

Technically not archery, but I included this because it is funny.

5 Effective Women’s Body Shaping Exercises You Can Do Today

Guest Post by Melissa Lobo, December 2017.

There are so many ways to stay in shape especially if you exercise daily or take breast enhance pills. However, with the holidays just around the corner, it’s a whole lot harder to keep that unwanted weight at bay. The best thing you can do to keep things in hand is to maintain a daily routine of exercises. Once it becomes second nature to you--just as habits are wont to be--it will not be too difficult to stay in shape. Here are 5 effective women’s body shaping exercises you can do today.

An Easier Way to do Push Ups

Push Ups
This classic is a terrific all-around exercise that will keep your body firm in all the right places. It burns up calories faster, too, so doing a couple of sets each day will help you lose that unwanted weight. Chest muscles are the main target of this particular exercise, so doing a 3 sets of 15 push ups each day plus taking breast enhance pills will make you look extra fit in a bikini in no time at all. Steadily increase the number of push ups to a maximum of 30 once you get the hang of it. Here is the right way to do your push ups:

• Palms flat on the floor.
• Hands should be spread apart slightly wider than the shoulders for better balance.
• Keep feet close together.
• Raise your body by fully extending your arms. Then, lower your body until your chest is as near as possible to the floor.
• Get your strength from your core.

Basic Yoga Poses
It comes as no surprise that some yoga poses have made it to the list of the5 most effective women’s body shaping exercises you can do today. This is because the nature of this exercise provides holistic wellness. While it keeps your body in shape, the meditation that comes with executing the poses is also healthy for the soul. Some of the poses that you can do include the following:

• To keep the body firm, you can do the downward dog. It stretches the entire body even as it relieves the stress and tension of joints and tendons.
• For an excellent abdominal workout, do the plank. You should hold this position for about 10 to 15 seconds. You can also do the side plank. As the name suggests, you basically do the plank literally on your side. Your weight is supported by your core and you lift up your body by propping up your left elbow and forearm. You have to hold this pose for about 30 seconds.
• For firmer legs, do the tree. Rest your right foot on the opposite upper thigh. After about 15 seconds, do the same with your left foot connecting with the right upper thigh. Your hands should be in a prayer position all throughout these poses.
• For more shapely hips and thighs and to build strength in your core, you can do the warrior pose. You basically do a “backward lunge” balancing your weight on both legs. This pose targets legs, buttocks, core, hips, and the torso.
• For better-shaped quadriceps, kneecaps, and abdominals, go for the mountain pose. This is the best way to begin your daily exercise routine. You basically hold a standing position while activating your core. Breathe deeply and steadily 10 times before doing other exercises.
• The bridge is also a great exercise to do to shape your rear. Keep your knees bent and your feet flat on the floor while lying down face up. Raise your hips to form a straight line from shoulders to knees. Pause for about ten seconds before lowering your body.

Downward Dog to Forward Lunge

Deadlift
This is a great toning exercise that strengthens the back, too. Here is how you do it:

• Prepare dumbbells.
• Stand on your left foot.
• Bend forward and lower your body while holding the dumbbells.
• Go as low as possible.
• Get your strength from your core.

Cardio Exercises
Of course, no exercise routine would be complete without a complete cardio workout. Cardio exercises are essential to the body-- which is why cardio moves are among the 5 most effective women’s body shaping exercises you can do today. Suggested cardio exercises include:

• Jogging
• Jump Rope
• Biking
• Swimming
• Using cardio equipment such as elliptical or treadmill

You can mix this up and schedule it to fit into your daily exercise routine. Time yourself so you can either maintain or increase the duration of these exercises. Usually, five to ten minutes would do the trick. Swimming can take a lot longer so you have to make certain scheduling adjustments as well.

When it comes to doing jogging, walking, jump rope, or users of cardio equipment, there is a basic scheduling that you can follow. You can do five minutes of continuous exercise. You can increase your effort to about 75 percent. At the 10 second mark, you give it all that you have by exerting 100 percent maximum effort.

Step Ups
Yet another classic exercise, step-ups target your legs, feet, and core. What you do is somewhat similar to climbing the stairs. The only difference is that you do it differently with only one step to mount on and go down from. You do this in a repetitive cycle of about three sets of 15 to 20 step-ups each.

Put them all together
Now that you know 5 effective women’s body shaping exercises you can do today, all you have to do is to design your own daily exercise routine with some breast enhance pills on the side. Know what your trouble zones are, and focus on them. For beginners, you can do 3 sets of each type of exercise, with 10 reps each time.

This does not apply to yoga poses, however. For yoga beginners, we advise you try and reach 20 seconds before going back to the starting position. Also essential is fitting in--at the very least--ten minutes of cardio fitness. Once you have designed your plan, you are basically good to go.

Never too late
It is never too late to get that shape that you have been dreaming of. Consult health and fitness professionals or dieticians on how to better refine your daily exercise routine. Check out what breast enhance pills will be most effective for you. Once you have a routine that works for you, stick to it, and you will be sure to have a healthy and trim body in no time.

---

Melissa Lobo Bio

Melissa is a young and energetic writer, a mom to a sweet little boy, and a fur-mom to two perfect pooches. Before becoming the Associate Content Director for Project Female, she was a journalist specializing in topics related to women in politics and policy affecting women.

Happy Yuletide Season from Cardio Trek

Happy Yuletide Season!

Okay, so fun fact - the 12 Days of Christmas is actually originally the 12 Days of Yuletide, a tradition that dates back to the Vikings, Scandinavian and Germanic peoples of northern Europe.

Old Norse Calendar

"Yule" (or Ylir) is the Old Norse word for the month of December.

During the Yuletide Season, the great god Odin would visit the homes of the people while riding his eight-legged horse Sleipnir, and bring them presents. He would sneak into their homes via their chimney. Historically it was celebrated in Scandinavian, Germanic, and regions conquered by Vikings / Anglo-Saxons.

Later the Christians in Denmark would co-opt the tradition and changed the names. The modern "Santa Claus" myth actually originates from Danish Christians living in New York... and if you are interested in all this you can research it, I am not going to go into the details.

Santa Claus = Odin
Eight Reindeer = Eight-legged horse Sleipnir
Elves... well, that one is easy. It is based on Norse myths of elves.

Yada yada yada.

Odin riding his eight-legged horse Sleipnir

Merry Christmas and the So-Called "War on Christmas"

So I have never liked the phrase Merry Christmas. Not even when I was a kid. I like having more variety. I sometimes say it, but I mix it up by saying other things like:

Happy Yuletide!
Happy Holidays!
Happy Winter Solstice! (December 21st)
Happy Hanukkah (which this year started on December 12th and ended December 20th)!
Happy Kwanzaa! (December 26th to January 1st)
Mele Kalikimaka! (* I will come back to this later at the bottom. *)

I might even jokingly say "Humbug!" to people in my best impersonation of Ebenezer Scrooge. That always gets a laugh.

Okay, so Hanukkah is tricky because unless you are familiar with the Hebrew Calendar you might not know WHEN exactly it is. It starts in the evening on 25th of Kislev and lasts for 8 days, but since the corresponding Roman calendar doesn't line up, the dates end up being different every year.

2018:   December 2-10
2019:   December 22-30
2020:   December 10-18

Kwanzaa is also tricky because technically you're not supposed to say "Happy Kwanzaa!", but there is nothing stopping you. What you are supposed to say is "Habari gani?" and the other person is supposed to respond with a different answer depending on which day of the Seven Days of Kwanzaa it is. So for people who don't celebrate Kwanzaa, easier to just say Happy Kwanzaa to those people who also say it to you.

Okay...

So why are these greetings even an issue?

Well, because the Holiday Season (which includes Christmas) is now being used as a political boxing glove to hit opponents. Certain people (including the more recent American president) have been arguing that people should be forced to say Merry Christmas, even if they do not celebrate Christmas, or if they have chosen to go with a less politically charged way of saying it.

Saying Merry Christmas these days actually is seen as trying to force one's religious beliefs unto the other person. The big fuss that politicians have made about the phrase "Merry Christmas" is actually making it worse too. It is those kinds of people who have "declared war on Christmas". They are the ones making it worse by using Merry Christmas as a political boxing glove.

So where does that leave companies and corporations, including small time companies like Cardio Trek?

Well, I have to ask myself what phrases do I want to use when conducting official correspondence to my audience of potential clients.

Do I use Merry Christmas? Sometimes. Especially if it is actually Christmas Day.

But other times I use Happy Holidays, Happy Yuletide, etc.

If someone says Happy Hanukkah or Happy Kwanzaa to me, I will say it back to them. Not because I am being forced to, but because I feel it is more polite.

I do the same thing when I speak other languages. If I want to make it clear I am thankful I tend to gravitate to the more formal ways of saying thank you. eg. In Korean there are many ways to say thank you, but if I want to make it clear that I am really thankful - I use the formal polite traditional way of saying it, which would be 구맙 습니 다.

Why??? Because I prefer to be polite when speaking to people and to me, the formal polite traditional way of something is ultimately more polite.

So Merry Christmas is a traditional way of speaking.

But honestly so is Happy Holidays... which dates back to the 1860s and earlier.

And if we want to get technical, the Yuletide is even older and more traditional. It predates modern Christmas celebrations.

Coupled with this is that the Moffat family is from Scotland and we can trace their line back to Vikings who settled in Scotland. So to me, anything to do with Vikings is basically a matter of familial ancestry.

My mother's side of the family is from what would have been the north coast of Prussia, south-east of Denmark. So it is not a stretch to say there is probably some connections to Viking ancestry there too.

So I am at least doubly inclined towards "Happy Yuletide".

As someone who is not a Christian but still uses Merry Christmas once in awhile I find the whole "War on Christmas" idea to be idiotic. It really only matters to the people who worry about such things.

I don't care about such triviality. I greet people in a manner which is polite, that is what is more important to me.

Which is more important to you?

People who say Merry Christmas, but are jerks about it.
People who behave politely and use whatever greetings they feel work in that situation.

Honestly, I would rather go with the polite way of doing it.

This all reminds of the Hawaiian way... Mele Kalikimaka!

Now that is a fun way to greet people during the Holiday Season. For those who don't know, here are the lyrics.

(Stanza x 1)

Mele Kalikimaka is the thing to say on a bright Hawaiian Christmas day
That's the island greeting that we send to you
From the land where palm trees sway
Here we know that Christmas will be green and bright
The sun will shine by day and all the stars at night
Mele Kalikimaka is Hawaii's way to say Merry Christmas to you

(Chorus x 3)

Mele Kalikimaka is the thing to say on a bright Hawaiian Christmas day
That's the island greeting that we send to you
From the land where palm trees sway

(Repeat Stanza x 1)

So it is kind of like you are saying Merry Christmas, but you are not.

And if people ask what is Mele Kalikimaka, then it is your chance to spring into song. ;)

And if people get the reference to the film National Lampoon's Christmas Vacation... then so be it. It works.

Happy Yuletide!
Charles Moffat and Family
CardioTrek.ca

No Winter Archery This Year, Winter 2017-18

Hello Would-Be Archery Students in Toronto!

I will not be teaching archery this winter, but I will be resuming teaching archery lessons (weekends only) in March 2018.

Anyone wishing to have archery lessons in 2018 should prebook now as availability may be limited.

Brace Height on a Jandao Recurve Bow

Q

Hello I have a jandao and I was trying to go all over the internet to find the brace height but I'm sol. 

Do you know what the brace height is if I'm shooting 28#66"?

Or where I can ask?

Thanks,

Dwayne

A

Should be approx. 7 or 8 inches.

If you cannot be certain of the brace height I recommend experimenting with it to see which brace height gives you the most speed. Don't worry about accuracy yet, just try to see which brace height gives you the most speed from the arrow. When you find that it will also turn out to be the most accurate, but speed is easier to spot.

If you have difficulty trying to determine which brace height is fastest by yourself, try having a friend or two stand by and judge the speed of the arrows.

Due to personal preference some people will sometimes prefer a slightly higher or lower brace height, still very close to the "ideal brace height", but within a margin of error that some archers find more comfortable.

Sincerely,
Charles Moffat
CardioTrek.ca

PS. Regardless of what the poundage is, the brace height on Jandao should still be the same. So it doesn't really matter if it is 28 lbs, 20 lbs or 38 lbs... same ideal brace height.

5 Exercises That Improve Your Flexibility

Guest Post by Melissa.

Is it really possible and safe to get flexible fast? A big YES! But, how do you start? Here are five of the best exercises you should try to improve your flexibility!

As we age, our bones become weaker and prone to breakage. By properly managing durability and bone strength by means of exercise and diet, we can keep our bones stronger for a longer period of time and protect them against potential diseases like osteoporosis.

One way of keeping healthy bones is through flexibility exercises. These will help you boost muscle strength, lessen joint pain, improve balance and maintain bone thickness. When done properly, you can be able to perform physical activity and regular tasks. Tai chi, Pilates, yoga and stretching are just some examples of flexibility activities.
Not able to touch your toes? Suffering from stiff hips or sore back? Learn the best flexibility workouts - all without foregoing size or strength!

1. Walking

Brisk walking proves to be a good exercise to increase flexibility. It is a stress-buster, helps boost heart rate as well as works the lower body muscles. Aside from that, walking is low impact and helps joint health, which makes it perfect for beginners. Take a long step to stretch your hip flexors. And if you want to stretch your calf muscles, it is best to walk uphill. You may vary your walking exercise to take your joints through their complete range of motion, which eventually increases your overall flexibility.

2. Yoga

When it comes to the best exercises for increasing flexibility, yoga is always included in the list. It is an Indian meditation technique that helps reduce and anxiety and stress as well as improves balance. Among the perfect yoga exercises for maximizing flexibility and strength are Bakasana, Uttplutih and Navasana. You can take a class from a community center or local gym. DVDs and online lessons are also a good start to practice yoga.

3. Tai Chi

Tai chi boasts a long list of health benefits that can make the most of at all ages. Researches highlight the rare benefits of tai chi as an effective home exercise alternative to promote well-being and health. It is believed to be a perfect form of exercise for people with chronic pain or any conditions that restrict more dynamic exercise. Often times, it minimizes stiffness and chronic pain. Also, it helps improve coordination, strength and flexibility as well as conditions the body. When practiced on a regular basis, tai chi can improve the quality of your sleep. In spite of aging, this type of exercise can guarantee excellent results, as long as done properly.

4. Resistance Training

Also known as weight training or strength training, resistance training builds the anaerobic endurance, skeletal muscle sizes and strength. It makes use of an external force to encourage contraction of muscles. This eventually results in increased muscle size, tone, endurance and strength. Generally, resistance training is carried out with the use of resistance bands, dumbbells and other resistance equipment. Many have proven that this exercise is great at increasing the mineral density of our bones, which is important in preventing ageing-rated diseases (e.g. osteoporosis, osteopenia) and reduce in bone mass. In order t maintain improvement, it is suggested to vary the resistance training program every 6 to 8 weeks.

5. Body Weight Training

Theoretically, body weight exercises denote to calisthenics. It is a simple, effective and cheap way to boost body strength and enhance flexibility and balance. What makes body weight training more preferred by many is that you don't need a device or extra equipment to carry out this exercise. Even those with busy schedules can perform it during the break. Simply push or pull yourself up with your body weight. As easy as that! Wall sits, stair climbing, chair dips, pushups and lunges are some of the best examples of this form of exercise. Weight-bearing exercises help increase our body's bone fortification to protect our skeletal frame. This is vital for preventing bone loss, falls and fractures.

How much stretching do you need?

Stretching exercises are good to perform three to five times in every session. Stretch in a smooth and slow manner into the position you feel comfortable. For those who are not used to stretching yet, hold the stretch for around ten seconds. You'll find stretching easier if you do it more often.

How about those who are recovering from a stroke or cardiac event?

After a heart attack or suffering from a cardiac event, you may feel scared doing some sort of exercise. Regular physical activity, however, can help minimize the chances of experiencing another heart attack. To ensure your overall health and safety, it is best and necessary to seek the help of a doctor. They will prescribe exercises that will best suit to your body needs.
Doing exercise and physical activity after stroke can improve upper arm strength, walking ability and cardiovascular fitness. So, if you've had a stroke or heart attack, talk with the doctor before conducting an exercise habit to ensure you are following an effective and safe physical activity program.

In order to have a safe stretching, breathe and relax normally. Make it slow and smooth, not vivacious or jumpy. This will cause tightened muscles, which may lead to injuries. When doing a straight position, do not lock your joints, instead, keep them slightly bent.

Having a good flexibility is crucial to avoid injury. Aside from athletes, individuals can also benefit a lot from the flexibility exercises towards a strong, healthy body. Increasing flexibility is not necessarily a hard thing to do, however, patience is highly suggested. You need to keep at it until you achieve your goal. But of course, combining it with hydration, nutrition and lifestyle choices is a much better step.

By doing these easy-to-follow, effective exercises, you are sure to feel the flex benefits your body needs! You can also do these exercises along with your family or friends and together, aim for a healthy body!

References:
http://orthoinfo.aaos.org/topic.cfm?topic=a00310
https://startsat60.com/health/big-issues/bone-health/five-exercises-to-strengthen-bones-and-ward-off-osteoporosis
http://www.netdoctor.co.uk/healthy-living/fitness/news/a29049/best-exercises-for-your-body/

Author's Bio: Melissa is a young and energetic writer, a mom to a sweet little boy, and a fur-mom to two perfect pooches. Before becoming the Associate Content Director for projectfemale.com, she was a journalist specializing in topics related to women in politics and policy affecting women.

Three Frequently Asked Questions: Stump Shooting, Different Elevations, Obstacles

Below are three frequently asked archery questions related to shooting in the wilderness:

"I heard there is something called Stump Shooting. What is it?"

Stump Shooting is the act of shooting at old rotten stumps of trees - rotting tree trunks. The rotting stumps make excellent targets in the woods because they are so soft your arrows go in and come back out easily, without damaging your arrows.

The beauty of stump shooting is that you can wander around in the woods, look for stumps that make great targets - and then practice shooting at it from different angles, different distances, and even different elevations. As an activity it is truly a fun one.

Learn more about Stump Shooting: An Archer's Guide to Stump Shooting


"Do you aim differently when aiming downhill or uphill at a target?"

At short distances, no, not really. While it may seem like a target is further away because of the angle, the amount of time the arrow is in the air makes little or no difference whether you are shooting at a target from an upward or downward angle - what really matters is how much gravity effects the arrow during its flight. While it is true that the arrow would go slightly faster downhill and slightly slower uphill, at short distances the differences is so negligible that it makes really no difference.

At longer distances - extreme heights and such - then you can see a huge difference in terms of where you need to aim.

I can recommend shooting at different heights and practicing aiming uphill and downhill so you can perfect your form and get better at aiming upwards and downwards.

Regardless of the height, the arrow is only in the air for 20 yards of distance - thus gravity effects it the same.

"What is the best way to deal with obstacles in the way when you are trying to shoot?"

There is not one single answer to this, but rather multiple answers. The "best way" really depends on the circumstances and the obstacles.

In some situations kneeling might produce better results. In others you might actually want to get more elevation to shoot over an obstacle. Or you might decide to move sideways to get a clearer shot from a different angle.

I recommend practicing all three so you get really good at figuring out how to solve the problem.

So the long winded answer I guess is "Practice everything and you can do everything."

I don't like the word "Superfood"

Earlier today I removed all references in a guest post to the word "superfood" and replaced it with "useful food" or similar wording.

I made this change because I find that word "Superfood" to be problematic, because it tends to imply that the food is somehow special or magical. While it is true that many foods have special properties or have lots of specific nutrients or minerals, that trait of being useful in some way is pretty much universal of all vegetables, fruits, berries, nuts, etc.

I also find that people in the food industry have a tendency to use the word "superfood" in the same way some people use the words:

• new, or new and improved
• exceptional
• free, or hassle free
• easy, or very easy
• perfectly honest
• results, or get results
• sex, or sexy
• love
• discover
• guarantee
• health, or healthier
• now, or immediately
• best, or better
• save, safety or safe
• proven (Really? By whom?)

These advertising clichéd words are a problem within the food industry because they are being used to sell you on a product - and their usage annoys me and feels dishonest to me. This includes variations on the word like Superfruit or Super-Veggie.

With the word "Superfood" they basically just stuck the word Super on front of the word Food, and then used it as an advertising word to try and sell people on the concept that the food they are promoting is somehow special.

When you go to Wikipedia and look up superfood, here is the first paragraph:

Superfood is a marketing term used to describe foods with supposed health benefits.^[1][2] The term is not in common use by dietitians and nutrition scientists, many of whom dispute that particular foods have the health benefits often claimed by their advocates. Catherine Collins, for instance, the chief dietitian at St George's Hospital in London has stated that "[t]he term 'superfoods' is at best meaningless and at worst harmful... There are so many wrong ideas about superfoods that I don't know where best to begin to dismantle the whole concept."^[3]

 So clearly I am not alone in my assertion that the word Superfood is possibly harmful to the people who are tricked into thinking that various foods are "magically special".

I fully recommend reading the full Wiki entry on the topic: https://en.wikipedia.org/wiki/Superfood

Use of the word Superfood is also ever expanding. It is theoretically possible for people to use it to describe junk food.

"Look at our new high sodium potato chips! It is a superfood chockful of sodium and electrolytes! Great for replenishing after you exercise!"

See my point? All potato chips are high in sodium and potassium - which are technically useful to replenish sodium and potassium.

But do you actually need to replenish if you are done exercising? No. You don't. Your body will naturally replenish those things over time through your regular diet. Bananas and potatoes are both high in potassium. If you really needed more potassium, you could get it from a baked potato, banana, plantains, or various other foods.

A common example of a "superfood" used by the food industry is blueberries, despite being very average when compared to various other foods. So while blueberries are good for you, don't believe everything you read about their greatness.

5 Fruits that help you Slim Down

5 Fruits That Will Help You Lose Weight

Guest Post by Melissa.

Editor's Note - I removed all references to the word "superfood" and replaced it with "useful food" or similar wording. I find that word to be problematic, because it tends to imply that the food is somehow special or magical. While it is true that many foods have special properties or have lots of specific nutrients or minerals, that trait of being useful in some way is pretty much universal of all vegetables, fruits, berries, nuts, etc. I also find that people have a tendency to use the word "superfood" in the same way some people use the words "new and improved", "exceptional", "hassle free", "perfectly honest", etc. As a result I have gone through the following guest post and removed any word I feel is unnecessary words designed to sell you on a product.

There is a myriad of ways to shed off your unwanted pounds and get back into shape.

Not all diets and slimming solutions, of course, are bound to work. Some might even leave you feeling hungrier and more miserable than ever.

The truth is, when it comes to weight loss, there are no shortcuts. If you really want to lose weight and keep it off, it’ll take commitment to a lifestyle change. This means eating more nutritious food, sticking with healthier food choices, and totally junking the junk food.

Moreover, to prevent further weight gain and support your weight loss goals, you’ll also need to include exercise or some form of physical activity in your plan.

When it comes to diet and weight loss, a boost in your daily fruit intake has proven beneficial as well.
Here are five fruits that you can incorporate into your daily diet to help you cut back on a few pounds.

Good Fat? Maybe, but overeating Avocados is still Fattening.

1. AVOCADO

Avocado has grown increasingly popular among the health-conscious over the years, for good reason.

Considered an useful food, avocado contains a variety of vitamins and minerals: vitamin K, folate,
vitamin C, vitamin B6, and potassium, to name a few, are all present in this fruit.

Avocado is also high in fat-- the good kind-- as it contains the same sort of fatty acids found in
olive oil, which makes it "heart friendly". This pear-shaped fruit can lower cholesterol levels,
prevent certain cancers, and protects the eyes.

Editor's Note - It is possible to become fat by eating too many avocados. Avocados have a bad rep amongst the vegan community because far too many vegans have become addicted to avocados as a source of energy/fat and end up gaining weight instead of losing any. I have known many vegan friends who ended up putting on weight because they got addicted to eating avocados every day, so be forewarned.

Compared with other fruit, avocado is loaded with fiber. Fiber helps speed up the metabolism
by burning fat and boosting your energy. This means avocado can help you feel full and satiated
longer, and thereby curbs your appetite.

Adding avocado to your diet is easy. One of the most popular recipes that requires avocado is
guacamole-- but if you don’t have the time to whip some up, you can always just mash the fruit
and spread it on your toast like butter, and you’re good to go.

2. WATERMELON

Watermelon is a fruit that you can eat while drinking it, or drink while eating it. Depending on
how you munch on it, you can even treat half of your face to an amusing wash as well.

This is because watermelon is about 92% water. This gives the fruit a refreshing feel that is
perfect for summer picnics and beach getaways.

Distantly related to cucumber, pumpkin, and squash, you can be sure that watermelon is likewise packed with nutrients such as Vitamin A, Vitamin C, beta-carotene, antioxidants, and amino acids.

A two-cup serving of watermelon has about 15-20 milligrams of lycopene, a phytonutrient
known to promote healthy reactions in the body that can prevent heart, bone, and certain
cancers.

Let your watermelon fully ripen so that you get redder flesh. That way, you can optimize its
lycopene concentration. But don’t be quick to discount the rest of the fruit. The fruit is also rich
in fiber, which helps promote bowel movement. The white part near the rind is known to have
an amino acid that promotes better blood flow and circulation.

Since this fruit is devoid of fat, a serving equivalent to a cup will have only about 40 calories.
That means you can snack freely on it without the guilt. Use watermelon to make smoothies, juice, or
add it to a bed of greens to jazz up your salads.

3. APPLES

An apple a day does keep the doctor away. Or so the saying goes. And since it is such an amazing fruit, apples also keeps the extra pounds at bay.

Like the watermelon, the apple consists mainly of water. If you eat something that is water-rich,
chances are you will feel fuller. This puts off your appetite, thus reducing your cravings.
But that’s not all. Apples are low on the calories but high in fiber. A medium-sized apple, for
instance, only has 95 calories but its fiber content is 4 grams, which accounts for about 16% of
the recommended daily fiber intake for women, and 11% for men. This means apples are good
for your metabolic rate.

The nutrients in the apple can help with blood sugar control, mental health, and Alzheimer’s
disease, and can reduce the risk of mouth, ovarian, throat, and breast cancers with daily
consumption.

There are a lot of recipes and uses for the apple. But the easiest way is just to snack on it in
between meals-- peel included, since most of the nutrients are found in the skin.

4. GRAPEFRUIT

Grapefruit is one of the more popular weight-loss fruits. With colors ranging from white, yellow,
pink, and finally to a fully ripe red, its flavor varies from sour to sweet as well. It is a highly
nutritious fruit with low-calorie content.

Eating half a grapefruit each day ensures that you get all the health benefits that come with this
useful food. Grapefruit has an enzyme that helps kick-start your metabolism. Through a physical
activity like regular exercise, this enzyme is activated and transforms your body’s stored sugar
and fat into energy.

If you have tried all means to break up with your cellulite and you still have not been able to do
so, grapefruit just might do the trick. The bromelain in the grapefruit is known to crush cellulite
build-up. Grapefruit also contains antioxidants that neutralize carcinogens and flavonoids that
lessen the risk of ischemic stroke.

Grapefruit is best enjoyed as an alternative to desserts that are bad for you. It can be added to a
salad or used in a smoothie or a juice. You can also use grapefruit as an essential oil or seed
extracts.

A mixed bowl of berries and fruit.

5. BERRIES

Completing the list of weight loss- friendly fruits is the berry family. Helping you feel fuller longer for fewer calories, berries are also an antioxidant.

Editor's Note - Okay, so technically strawberries are not really berries because they are not part of the berry family - strawberries are part of the Rose family. But oranges, lemons, grapefruit, watermelons, tomatoes and avocados are technically member's of the berry family. Go figure. So if you were paying attention that means that 4 of the 5 "fruits" listed above are actually berries.

• Raspberries are great for improving the metabolism and reducing total body fat, especially the
• deep-seated belly fat.
• A handful of blueberries can help regulate the insulin level for enhanced blood sugar control.
• Blackberries are loaded with fiber, keeping you from feeling hungry.

Aside from their weight loss properties, various types of berries also aid in enhancing brain function, effectively managing diabetes, maintaining healthy bones, lowering blood pressure, and preventing urinary tract infection.

These berries can be eaten as they are or combined with other fruit to make a healthy smoothie. One of the best ways to enjoy them is through their infusion in water.

Set your fitness journey in motion by having your fill of these amazing fruits each day. But remember to always pair your fruit intake with the right diet, regular exercise, and a healthy lifestyle.

Sources

https://www.hindawi.com/journals/jobe/2011/360257/
http://www.stylecraze.com/articles/fruits-to- eat-to- lose-weight- quickly/#gref
https://www.livescience.com/46019-watermelon- nutrition.html
https://www.medicalnewstoday.com/articles/266886.php
https://www.healthline.com/nutrition/12-proven- benefits-of- avocado
https://www.medicalnewstoday.com/articles/270406.php
https://www.healthline.com/nutrition/avocados-and- weight#section5
https://www.medicalnewstoday.com/articles/267290.php
https://www.healthline.com/nutrition/how-apples- affect-weight
https://draxe.com/grapefruit-benefits- weight-loss/
https://www.popsugar.com/fitness/Ways-Grapefruit- Can-Help- You-Lose- Weight-26331222
https://www.healthline.com/nutrition/10-benefits- of-grapefruit
http://www.shape.com/blogs/weight-loss- coach/summers-secret- weight-loss- weapon
https://www.livestrong.com/article/540540-does- eating-berries- help-you- lose-weight/


Author's Bio: Melissa is a young and energetic writer, a mom to a sweet little boy, and a fur-mom to two perfect pooches. Before becoming the Associate Content Director for projectfemale.com, she was a journalist specializing in topics related to women in politics and policy affecting women.

How I used personal training to help my infant son roll, crawl and walk faster, Part One

By Charles Moffat, Toronto Personal Trainer.

Okay so my infant son Richard is roughly 3 months and 2 weeks old, and he is already rolling over from his back to his belly, and vice versa. He did his first complete roll yesterday and did several more today.

Now to be clear, being able to roll over by himself is a huge stepping stone for a baby. The normal ages for rolling over, sitting up, crawling, standing up, and walking are as follows:

Rolling Over - 4 to 6 Months
Sitting Up - 4 to 8 Months
Crawling - 7 to 10 Months
Standing Up - 9 to 12 Months
Walking - 9 to 15 Months

Call me impatient if you wish, but I have become determined to help my son reach the various milestones slightly faster than other babies. (For context he said "Daddy" back on August 31st, when he was just 2 months and 1 week old - and he was 2 weeks early popping out of his momma, so clearly he is also impatient to do everything in a hurry.)

Every day I get my son exercising. But the exercises he does differ from what most parents normally do.

#1. Tummy Time

Usually such exercising is referred to as "Tummy Time", which is included in what he does. Tummy Time is typically laying the baby on his or her tummy so they can practice lifting their head up.

Tummy Time is important for building neck and upper back muscles, in addition to arm muscles, leg muscles, abdominal muscles - all muscles your baby needs to start building.

Tummy Time is an exercise that all babies should be doing, every day. So it is strongly recommended parents take the time to have their babies do 10 to 30 minutes of Tummy Time per day.

#2. Assisted Rolling

In addition to Tummy Time I also help my son to roll over - to the point that he can now roll over onto his side - and from his side to his belly - all by himself.

We accomplished this by doing the following:

• Assisted rolling by helping him move his arms and legs into the correct positions for rolling over and then helping him push himself onto his side, and eventually on to his belly.
• Laying him on his side so he can practice rolling on to his back or towards his belly, unassited

Now that he can roll himself under his own power he is less vulnerable to SIDS (Sudden Infant Death Syndrome). A common cause of SIDS is a baby suffocating on something because they were unable to roll away from the object they were suffocating on. Even being able to perform a half-roll on to their side could end up saving their life.

#3. Assisted Sitting Up and Assisted Sit Ups

This I accomplish by placing him in a sitting position and supporting his back and chest with one hand. As he gets better at it however I have started removing the hand supporting his chest, and even switching to having both hands holding his wrists instead of his torso - this way he still gets support if he needs it, for safety reasons, but otherwise is practicing holding himself upright in a sitting position.

I find you have to kind of steer him using his wrists and arms because his lack of balance will cause him to leave forward or to the sides more often.

The second part of this is holding his hands and helping him to perform a basic Sit Up. He starts from a laying position, holding his wrists I help him into a sitting position - maintain that sitting position - and then help lower him back down into a laying position. I repeat the Sit Ups 10 times before giving him a break.

#4. Assisted Standing

Using my hands under his armpits to support him, I lift my son into a standing position. I then reduce the amount of pressure I am using to support him, forcing him to exercise his leg muscles in order to maintain standing.

Doing this exercise every day, I find it allows my son to build stronger legs so that he is now able to stand for longer periods with very minimal support (mostly for balance and safety purposes) from myself.

Sometimes I will also help him by supporting his hands instead of his arm pits, so he is more under his own power.

#5. Assisted Squats

Since his legs are getting stronger every day, I have also started helping him to do squats. Squats builds his leg muscles even faster than standing does. The method is similar to the assisted standing above, but I reduce the amount of pressure I use to support him so that he is forced to either stand on his own or is reduced to a squatting position and then he has to use his own power to stand back up again.

He hasn't reached the point like the baby below has with the squatting and lifting weights, but nevertheless.

 Your End Goals

The ultimate goal of all of these exercises is to improve the survivability and strength of your baby.

If your baby can roll over by themselves that is a very important step, but being able to sit up independently, crawl away from danger, or even stand and walk away from danger - those seem like important skills to me.

As my son gets older I will also be making sure he learns how to swim and a variety of other useful skills.

Doing all of this in a supervised manner is safer in my opinion.

Doing the things mentioned above may seem like "no brainers" to some people, but I am also applying personal training concepts to his exercises, things like:

1. Repetition - He does every exercise 10 times or more, or for at least 10 minutes.
2. Exercising Daily - He exercises every day, even when Papa is tired or busy we still make time to do the exercises.
3. Do Every Exercise - We don't skip any exercises. 10+ minutes of Tummy Time, 10 Rolls, 10 Minutes of Sitting, 10 Sit Ups, 10 Minutes Standing, 10 Squats. Total time - About 35-45 minutes.
4. Break Times - So he doesn't get exhausted.
5. No Exercising on a Full Tummy - Want to see the baby spit up? No? Then wait at least 30 minutes after feeding before doing any exercises.
6. Nap times are also good, not just for baby, but for everyone.

As your child grows they are going to be exercising constantly. Remember to hydrate and feed them regularly. Sleep. Nap. Rest breaks.

Avoid too much TV, computers and cellphones. If it feels like they are watching screen too often, it is time to go outside.

Remember to have fun outdoors!

Don't Expect This To Happen

Sports Bras for Women in Sizes XL, XXL and XXXL

I received the following spam email recently, from a Chinese manufacturer trying to sell their sports bras:

Hi,
Nice day!

(Quality is our culture)
We export waist trainer,sportwear,yoga leggings,sport bra and so on.

We accept custom design,print logo,make label,fashion packing.

Following is popular sport bra sharing with you.

[FOUR PHOTOS OF WOMEN IN SPORTS BRAS REMOVED]

Attachment is our latest catalog for your reference,please check.

Best regards,

Zoey

--------------------------------------------------------

[COMPANY LOGO REMOVED]

Zoey Zhang

However rather than just delete the spammy email I decided to respond and tell Zoey off for her company doing something that annoys me and I know it has annoyed many other people, and for once I am not talking about the fact that she spammed me. I am talking about a different issue.

Here is how I responded:

Hello Zoey!

So I was talking to a client a few months ago, and we were discussing why companies like yours don't make sports bras that are for women in sizes XL, XXL, or XXXL.

The problem as we saw it was this:

Many Americans have a weight / obesity problem, and for female Americans this has a combined problem - the extra weight of their breasts makes going jogging or running painful, which means that they need to buy a heavy duty sports bra that comes in their size.

Except companies like yours do not even make sports bras in sizes XL, XXL or XXXL. A quick look through the catelog you sent me shows the largest size you have available for various sports bras was either L or XL, and Large was by far the norm. Only a few examples were available in XL.

So how are such women supposed to go jogging when sports bras in their sizes don't even exist?

As a personal trainer I firmly believe that my clients need to exercise in order to achieve their goals, but if exercising is painful to the client it means I have to come up with alternative exercises which are less painful or involve zero pain - which unfortunately means they are also exercises which are less effective at burning calories (and consequently less effective at losing weight).

Now you spammed me your photos and your catalog for the purpose of getting sales, right?

But here is the thing, if you were REALLY SERIOUS about selling your sports bras in the USA / Canada, then you should be making them available in larger sizes like XXL and XXXL.

Now there are a few companies out there that do make sports bras in such sizes, but they are really hard to even find. And companies like yours are not making things any better by pushing your tiny sports bras towards a North American consumer audience.

Please start making sports bras in sizes more people can actually wear.

Sincerely,
Charles Moffat
CardioTrek.ca

Additional Commentary

Now as a mentioned in my email response, there are a few companies out there who do make sports bras in larger sizes, and they are sadly few and hard to find.

One such company I managed to find was "justmysize.com". The image shown on the right here is plucked from their website, I am certain they won't mind the free advertising.

And there are doubtlessly other companies out there like JustMySize which also sell similar sports bras for women. So to any ladies out there who are looking to exercise more and want to avoid the pain sometimes involved in doing more strenuous exercises, please go do a Google search and find one of these manufacturers that have made the extra effort to make sports bras in sizes that actually fit you.

And the companies that do not actually cater to their audience's needs, well, they should just be ashamed of themselves.

Spand-Ice Vest for Back Pain - For Weightlifters and More

If you are into weightlifting and various other exercises / sports, you may sometimes experience back pain. While Back Pain is not strictly a sports injury, it might as well be - and if you are experiencing extreme back pain - that could be a sports injury, and you should consult a doctor.

My normal recommendation for people experiencing back pain is to use Tylenol 650 mg tablets - which are marketed in pharmacies both as a muscle relaxer and for people suffering from arthritis. Hot Tip - It is the exact same product in both bottles, but the arthritis pills are typically cheaper. I guess they are counting on weightlifters on being unable to do math.

Yoga is also good for people suffering from back pain, as it helps to improve your posture - and posture problems is a common cause of back pain.

However today is different.

Yesterday I received a package from a courier.

In it was the "Spand-Ice Safe Alternative to Opioids: The Revive Tank - Wearable Ice + Heat Therapy for Back Pain Relief, Recovery, and Support".

Or as I like to call it, an "Ice Vest for Back Pain" or just "Ice Vest". So much simpler.

Spand-Ice (American company) contacted me in late August, seeking to promote their product.

And at the time my response was "Hmm... I sometimes get back pain." More often these days since the birth of my son, and I will sometimes strain my back a bit while carrying him. (Proof that this product isn't just for weightlifters, although my son recently clocked in at 14.9 lbs when we visited the pediatrician - so he is growing fast!)

So I agreed to test out their product and post a product review.

So yes, yesterday the package arrived containing a Men's Size Large version of their product and I briefly reviewed some of the written documents they sent with the product. (And my wife says I never read instruction manuals...)

And then I tossed the new ice packs in the freezer, next to the ice cubes and ice cream.

Now I should note this is not my first time using ice packs for pain therapy - I also have a collection of ice packs for treating wrist and elbow pain.

I should also note that ice packs only serve to provide pain relief. It is not a permanent cure to any kind of chronic pain. For that I recommend consulting a doctor.

My Thoughts So Far on the Spand-Ice Vest

1. Wear the vest over clothing, don't try to put it directly on. The extra clothing gives you a buffer zone between you and the ice packs.
2. Why did they call it a Tank? It is clearly a Vest. A tank top wouldn't have a zipper or buttons going down the front. But a vest would have a zipper or buttons going down the front. Someone in their product naming department needs some Fashion Police to tell them what is what.
3. It feels really good on a hot day. I could see wearing this just to cool down on a hot day.
4. Bonus, the packs can also be heated in the microwave - which means you could wear them on a cold day to warm up. For Canadians, this would go well with shoveling snow out of the driveway or sidewalks of your home. Heat up the packs in the microwave first, put on the vest, add a few extra layers for added warmth, go outside and shovel the snow while wearing them - stay warm while doing it!
5. It does feel nice numbing any back pain. So it works. Huzzah.
6. Because the vest is pretty snug and fits me well, I could see wearing this outside under a sweater or hoodie, with a shirt underneath the vest.
7. I don't think it is very fashionable however. Not something to wear in public.
8. The vest seems to be well constructed and made of durable materials. Only time will tell however, but at present it looks pretty good in terms of durability.
9. I tried it on briefly yesterday and then ended up feeding and burping my son. He spat up a little bit on the shoulder during the burping process, but it wiped off easily. Woot?!
10.  I am wearing the vest right now while typing this. It feels pretty good. So it works and does what it is supposed to do. I like it when a product does that.
11. I like how the pouches for ice packs have two levels, one for the lower back and one for the middle of the back. I just use both, to get the "full effect", but I can see some people preferring to only use one ice pack at a time.
12. The ice packs might be compatible with other ice packs I use for elbow and wrist pain. Maybe. Not sure. I haven't actually tested this yet, but they LOOK to be roughly the same size.
13. The vest includes a belt that goes around your mid-section and then Velcros in place. I am guessing this is to prevent the vest from sliding around too much. Once it is on it is pretty snug and doesn't really move.
14. I do feel a bit fat wearing it - but I guess that is normal for vests as they add bulk to the chest and gut area. But whatever, you are not wearing the vest for its fashionableness.
15. If I was to wear a vest out in public, I have other vests that are fancier. Maybe wear one of those over top of the Spand-Ice Vest? Example below.

The author wearing a more fashionable vest and a Stetson while directing traffic at his sister's wedding.

Additional Commentary

I get that Spand-Ice is marketing their vest ("tank") for people who are into sports, and thus it looks like sportswear. But honestly, if they just added some buttons and pinstripes, it would look so much better. And then could offer it in colours other than black. True, black worked well for the Model T Ford, but when it comes to fashion more options is certainly better.

Also there is a long list of back pain sufferers I think who would like this product.

• Pregnant mothers.
• Elderly people.
• People with back arthritis.
• Parents who have to bend over constantly and pick up their children (cough cough, like me).
• Construction workers.
• Anybody with bad posture induced back pain.
• People suffering from a back injury due to an accident.
• People recovering from back surgery.
• People who need to wear too much clothing at work and just want to cool down underneath all those layers. Ha!
• Hunters - because carrying a deer or similar large prey out of the woods so you can eat it is back breaking work. Bonus, just make it camouflage instead of black. Hunters will buy anything that has camo on it.

The price is a bit much in my opinion: $125 USD. I was not expecting it to be that much.

It is made in the USA. So that might be a factor as to the cost.

But that is probably normal for a new product that recently went through its Kickstarter phase and only recently became available to the general public. I imagine the price will gradually go down as its popularity grows.

Product Links

For Men
http://spand-ice.com/product/the-revive-tank-men/

For Women
http://spand-ice.com/product/the-revive-tank-women/

Is my 15-year-old son still eligible to learn archery?

Q

"Hi, my son is very interested in learning archery. However he is just under 15 years of age. I know you have an age minimum, please advise if he is still eligible?

Do you have any spots open for Saturdays in the morning? Full package.

my thanks,
Nancy H."

A

Hey Nancy!

I took a break from teaching archery about a week ago to spend more time with my son while my wife works on her career. My weekends are pretty busy indefinitely so my availability even on weekends is best described as "fully booked". So I am not available any more to teach, regardless of your son's age.

Sorry if there is some mixed messages with respect to my Signature Message. I should update that.

However I do have a suggestion. Sign your son up for Boy Scouts (when he turns 15 he can switch to Venturer Scouts, which is for ages 15 to 17).

• Beaver Scouts (Ages 5-7)
• Cub Scouts (Ages 8-10)
• Scouts (Ages 11-14)
• Venturer Scouts (Ages 15-17)
• Rover Scouts (Ages 18-26)

I can also recommend an excellent book:

Precision Archery

By Steve Ruis and Claudia Stevenson
https://www.chapters.indigo.ca/en-ca/books/precision-archery/9780736046343-item.html

If you have any questions (such as questions about buying archery equipment) let me know and I will help the best I can. Have a good day!

Sincerely,
Charles Moffat
CardioTrek.ca

Signature Message - I took a break from being a personal trainer / sports coach as of August 28th to pursue being a full time stay-at-home-dad while my wife pursues her career. I will be using the time to finish writing an archery book and I may sometimes teach Archery Lessons (weekends only), depending on my availability. In the meantime please browse free archery tips on CardioTrek.ca, testimonials, and check out what else Cardio Trek has to offer.