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10 Fitness & Nutrition Experts You Need To Follow On Twitter

10 Fitness & Nutrition Experts You Need To Follow On Twitter

If you are not on Twitter this is the time to get on. If you have been looking to make improvements in your health, fitness and nutrition then you really want to start embracing Twitter.

THE EVOLUTION OF TWITTER

Twitter has changed from the days of people relaying messages about what they were going to have for lunch to mundane things such as “shopping for new shoelaces, #YOLO.” Granted those posts still remain, but Twitter has become a source of more instant information even in the internet age.

More breaking news now is shared through Twitter before any online news site is able to break it. People who are on the scene of any event can give an up to the second account of events allowing us to have a real-time connection. Due to its 140 character limit, tweets must be short, concise and to the point. It allows for the removal of rambling insights or editorials and gets to the heart of an issue.

Twitter is instant and able to reach a large audience. A majority of President Obama’s updates and shared information come via Twitter. Twitter is the best place if you follow celebrities, athletes, musicians or comedians. You get an up close and personal account of their lives from their own thumbs in real-time.

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TWITTER AND FITNESS/NUTRITION

If you are looking to make changes in your fitness, nutrition and health, Twitter can become your best friend. It has become easy to find and follow great accounts that keep you up to date with workouts, nutrition information and motivation. Here in no particular order are my top 10 fitness and nutrition experts to follow on Twitter:

1. DAILY FITNESS TIP@DailyFitnessTip

This account tweets a ton of great content regarding diet, fitness and general health information. They provide links to things like best restaurant meals along with information on different styles of workouts and exercise.

2. FOOD BABE – @thefoodbabe

Vani Hari aka the food babe is a writer and food activist who digs deep into uncovering what really goes into the food you are eating. She was behind the movement that successfully had Kraft foods remove dyes from their macaroni and cheese. She tweets a lot of amazing information on various food items and products and what is truly in them. She also exposes products that do not contain what they say they do.

3. MARK SISSON@Mark_Sisson

Mark Sisson is the man behind the Primal Blueprint and runs Mark’s Daily Apple. He is one of the leaders of the paleo/ancestral eating movement and always provides up-to-date and relevant information and studies on all things paleo. Mark is in incredible shape and tweets out great recipes that are of course 100% paleo.

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4. MONICA REINAGEL@NutritionDiva

Monica Reinagel is a nutritionist and best-selling author who runs the very popular nutrition diva podcast. It is one of the few podcasts that generally only runs 5-6 minutes in length and gives you quick tips to get you on your way. Monica uses Twitter in a similar fashion and tweets straight to the point on all issues nutrition with links to articles on the subject. Monica is extremely up-to-date on current nutrition topics, so if you hear about a recent study or nutrition issue you know she will be providing information on the topic very soon.

5. CHRIS KRESSER@chriskresser

Chris Kresser is a successful author who looks at all approaches to a healthy lifestyle. He will tweet about cutting-edge nutrition information but also includes information on topics such as stress management as well. Chris is one of my favorite people on Twitter as he covers a wide range of topics all involved in becoming healthy.

6. FITNESS & NUTRITION@FITNESS

A verified account with over 2 million followers @FITNESS is one of the go-to sources for fitness and nutrition information. @FITNESS provides bite-sized tips that are easy to take away. Tips and information are always good but it is sometimes an issue of putting them into practice and this account posts a great amount of motivational pictures and quotes.

7. DWAYNE “THE ROCK” JOHNSON@TheRock

Everybody knows The Rock and if you are a guy or girl into strength training you want to follow him. Dwayne Johnson is an extremely motivating and inspirational person who tweets pictures of his incredibly intense workouts as well as great motivational quotes and encouragement. If you think you have a good work ethic, follow along with The Rock and you will see what determination and focus really looks like.

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JUSTIN BIEBER – @justinbieber

Sorry I don’t know how that slipped in…

8. ROBB WOLF@robbwolf

Another leader of the paleo movement, Robb Wolf is a research biochemist and New York Times best-selling author. Rob tweets an incredible amount of valuable information. He is engaging with his audience and covers a wide range of information, recipes and paleo success stories.

9. JAMIE OLIVER@jamieoliver

This might seem like a bit of a weird choice for fitness and nutrition but bear with me. Regardless of your stance on him, Jamie Oliver has been a driving force behind the real-food movement in multiple countries. He has set out to make people healthier and trying to remove junk from many places including kid’s school lunches. The man knows his food as well as anyone in the world and tweets out a lot of great recipes.

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10. CROSSFIT@CrossFit

Whether you are involved in Cross Fit or not this account keeps you up-to-date with the popular form of fitness training. Tweets involve motivational success stories and pictures along with inspirational quotes and of course a lot of training information.

TWEET NOW OR FOREVER HOLD YOUR PEACE

With over 600 million users including people like the Pope and the Dali Lama, Twitter is not going away anytime soon. If you are planning to get fit and healthy now is the time to take on both approaches and arm yourself with the information to lead you to success.

Featured photo credit: born1945 via flic.kr

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Jamie Logie

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Last Updated on August 13, 2018

5 Exercises To Improve Intimacy and Create a Better Relationship

5 Exercises To Improve Intimacy and Create a Better Relationship

Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

Don Juan

    1. Cardio for Stamina

    If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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    Triathlon symbol
      • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
      • Jumping rope – 5-20 minutes a day
      • Swimming – 30 minutes a day
      • Cycling – 30 minutes a day

      The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

      These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

      2. Strength-Training for Your Lower Body and Core

      The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

      Barbell squats
        • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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        Zercher squat
          • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

          Glute bridge
            • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

            Hyperextensions
              • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

              Ab wheel rollout
                • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                Cross body crunch
                  • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                  Incorporate these exercises into your routine 2 to 3 times a week.

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                  3. Upper-Body Strength Training

                  Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                  Plank exercise
                    • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                    Close grip pushups
                      • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                      Chin ups
                        • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                        These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                        4. Pelvic-Floor Exercises

                        You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                        5. Flexibility Moves for Legs and Hips

                        Lion stretching

                          If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                          Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                          With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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