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      "permlink": "steemitboard-notify-moboking-20190702t083357000z",
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      "body": "Congratulations @moboking! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@moboking/birthday3.png</td><td>Happy Birthday! - You are on the Steem blockchain for 3 years!</td></tr></table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@moboking) and compare to others on the [Steem Ranking](https://steemitboard.com/ranking/index.php?name=moboking)_</sub>\n\n\n###### [Vote for @Steemitboard as a witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1) to get one more award and increased upvotes!",
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      "body": "Congratulations @moboking! You have received a personal award!\n\n[![](https://steemitimages.com/70x70/http://steemitboard.com/@moboking/birthday2.png)](http://steemitboard.com/@moboking)  2 Years on Steemit\n<sub>_Click on the badge to view your Board of Honor._</sub>\n\n\n**Do not miss the last post from @steemitboard:**\n[SteemitBoard World Cup Contest - Belgium vs Japan](https://steemit.com/steemitboard/@steemitboard/steemitboard-world-cup-contest-belgium-vs-japan)\n\n---\n**Participate in the [SteemitBoard World Cup Contest](https://steemit.com/steemitboard/@steemitboard/steemitboard-world-cup-contest-collect-badges-and-win-free-sbd)!**\nCollect World Cup badges and win free SBD\nSupport the Gold Sponsors of the contest: [@good-karma](https://v2.steemconnect.com/sign/account-witness-vote?witness=good-karma&approve=1) and [@lukestokes](https://v2.steemconnect.com/sign/account-witness-vote?witness=lukestokes.mhth&approve=1)\n\n---\n\n> Do you like [SteemitBoard's project](https://steemit.com/@steemitboard)? Then **[Vote for its witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1)** and **get one more award**!",
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      "title": "The Benefits of Being Healthy and Fit",
      "body": "<h1> To Really <a href=\"http://youhealthyfit.com/benefits-of-being-healthy-and-fit/\" rel=\"noopener\">Understand the <strong>Benefits of Being Healthy and Fit</strong></a> first you need to ask: Why are Staying Fit and Healthy so Important? </h1>\n<p><strong>Because the results are awesome:</strong> </p>\n<p><img src=\"//i50.photobucket.com/albums/f322/youhealthyfit/Benefits-of-Being-Healthy-and-Fit_zps0emdwiod.jpg\" /></p>\n<p>First of all, a healthy body is pumped by a healthy heart, regular  physical activity and a healthy diet can lower your blood pressure and  cholesterol levels and can reduce the risk of illnesses such as type 2  diabetes or heart disease. Your bones also benefit from exercise by  getting stronger Strong bones and healthy bones and can help slow the  bone loss associated with getting older. You will also experience great  sense of well-being because being in good shape will give you more  energy, reduce anxiety your and depression, improve your self-esteem,  and help you better manage stress. Staying active is a great way to have  fun, make new friends, and spend quality time with family. And last but  not least you will definitely look and feel better. </p>\n<p>Fitness basically refers to the state of being healthy, if we follow  the idea that “our body is our temple”, then it is our duty to take care  of it, even if it involves a big of effort on our side not only dealing  on physical exercise but, also a good nutrition program needs to be set  in motion.</p>\n<p> Fitness also refers to your capacity to adapt favorably and take  stress brought about by changing conditions. In this kind of situation,  if you’re physically <em>fit</em>, then your mind or body will not be  disturbed in any way. As you can see, fitness is not only about physical  strength but of mental stability as well. </p>\n<p>Fitness is synonymous to health in many ways, if a person wants to  stay fit it has to be “healthy”. Good health and fitness are  interrelated. When a person is fit, then that person is considered  healthy; and if a person is <em>healthy</em>, his or her fitness level naturally goes up. </p>\n<p>But if fitness only pertains to health it’s inadequate. Have you  heard about the Evolution Theory? It states that only the “fit” of all  species can survive and pass their genes. So fitness is not entirely  about health; you should also suit the environment that you live,  anytime and anywhere Therefore, a person should be able to adapt to any  environment in order to survive, together with proper fitness exercises. </p>\n<p>Oftentimes, people disregard the importance of fitness by overlooking their responsibility to stay <strong>fit</strong>  at all times. Perhaps they don’t fully understand the benefits of  fitness. Life holds a lot of pleasure for you but, if you are always  sick you can’t enjoy such pleasures of life. </p>\n<p><strong>Is being healthy and fit possible? Well, of course it is:</strong></p>\n<p> Think of every situation as an opportunity to stay fit and this is  the key to be healthy and fit. You can make the most out of your  independence, have peace of mind, and you’re quite confident that you  can handle everything.</p>\n<p> When training to be healthy and fit you need to focus on your whole  body muscular system; this results to muscular fitness, aerobic fitness,  and increases stability and flexibility.</p>\n<p> There are other factors to  consider before deciding to do a physical activity, like your physical  endurance and strength. Do check with your doctor before performing any  activity that requires physical strength. There are also different kinds of aerobic exercises. You can do  running, dancing, swimming, or even cycling. Make sure that at the  beginning you exercise around 30-45 minutes every day.</p>\n<p> In order for your muscles to exude endurance and strength, focus more  on muscular fitness. You can better enhance your muscular fitness if  you do some strength training; this will result to an increase in your  lean body mass. </p>\n<p>Related to your muscle strength’s core are balance and stability. Do  exercises that can help in making your muscles stronger, especially in  your waist area. </p>\n<p>With your fitness training, you can also achieve flexibility. By  doing exercise like pulling and stretching, your muscles can function in  its widest possible range of motion. You can try Pilates or Yoga; they  are great stretching exercise routines. </p>\n<p>And lastly one of the most important factors is eating a  well-balanced fully nutritious diet. Now, by applying all this  information and making it part of your daily routine, you can definitely  reap <a href=\"http://youhealthyfit.com/benefits-of-being-healthy-and-fit/\" rel=\"noopener\"><em><strong>The Benefits of a Healthy and Fit Life!</strong></em> </a></p>",
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      "permlink": "control-your-caloric-intake-for-weight-loss",
      "title": "Control Your Caloric Intake for Weight Loss",
      "body": "<html>\n<p>&nbsp;<a href=\"http://youhealthyfit.com/control-your-caloric-intake-for-weight-loss/\"><strong>How can you control your caloric intake to lose weight?</strong></a></p>\n<p>&nbsp;Calorie intake in a calculated way is the key in any weight loss &nbsp;program. No matter how much effort you put into shedding those extra &nbsp;pounds, if you ignore your daily caloric intake you won’t reach your &nbsp;goal. Is like going west looking for the sunrise…&nbsp;</p>\n<p>There’s a lot of talk &nbsp;about the different components of food, so let me try to put it in the &nbsp;simplest way. Whether you’re consuming carbohydrates, fats, or proteins &nbsp;you are eating calories.</p>\n<p>&nbsp;Calories are units of energy and energy cannot be created or &nbsp;destroyed so your body have to use that energy to live or store it as &nbsp;fat to survive.&nbsp;</p>\n<p><img src=\"http://i50.photobucket.com/albums/f322/youhealthyfit/Control-Your-Caloric-Intake_zpsxmcleoz9.jpg\" width=\"200\" height=\"200\"/></p>\n<p><strong>Caloric Value, Nutritional Value, Caloric Balance.</strong></p>\n<p>&nbsp;One thing you have to be clear about the food is that everything that &nbsp;you eat has a “caloric value” and a “nutritional value”. The <em>healthier you eat</em> &nbsp;will help you to put quality nutrients into your body but, if you eat &nbsp;too much of it you will gain weight regardless how “healthy” it is.&nbsp;</p>\n<p><strong>Let me give you an example:</strong> A glass of soda is not &nbsp;much different than a glass of orange juice in terms of caloric value, &nbsp;same would happen between white rice and brown rice, sweet potato and &nbsp;regular potato, white vs wheat bread and so on…&nbsp;</p>\n<p><strong>Here is the Hard Truth:</strong> If you are eating the same amount of energy that you’re burning, your &nbsp;caloric balance is maintaining your weight “in balance” or you are in a &nbsp;“plateau” No change in your body weight. If you are eating more energy that you’re burning, meaning, more &nbsp;calories in than out, you’re in a “caloric surplus” or excess. You will &nbsp;gain weight, because all that extra energy will be stored as Fat. If you are eating less calories that you’re burning, more out that &nbsp;in, you are in a “caloric deficit” then your body will convert the &nbsp;stored Fat back into energy or how we call it: Burning Fat&nbsp;</p>\n<p><strong>The bottom line is:</strong> To lose Weight you have to Reduce Calories without depriving your body from all the important nutrients, here is a <a href=\"http://caloriecontrol.org/healthy-weight-tool-kit/assessment-calculator/\"><strong>HEALTHY WEIGHT CALCULATOR</strong></a>&nbsp; &nbsp;to give you a head start on the amount needed by your body based on &nbsp;your age and activity level, is very basic but a good tool. Don’t get me wrong, a good nutrition will help you to reduce the risk &nbsp;of a myriad of health-related problems. Proper nutrition, however, &nbsp;entails eating many different foods, monitoring your consumption of some &nbsp;food and beverages, and counting calories. Good diets offer balanced &nbsp;nutrition and helps with weight control.&nbsp;</p>\n<p><strong>To function properly, your body must have the correct combination of nutrients</strong>&nbsp;</p>\n<p><strong>The Macro-nutrients are:</strong>&nbsp;</p>\n<p><strong>1-Carbohydrates:</strong> They are the primary source of &nbsp;ammunition in your diet. The body uses carbohydrates to build glucose &nbsp;which can be used immediately or stored in your body for later. Too much &nbsp;glucose, however, is stored as fat. There are two types of &nbsp;carbohydrates – simple and complex. Sugars are simple carbohydrates. &nbsp;Starches and fibers are complex carbohydrates.&nbsp;</p>\n<p><strong>2-Proteins:</strong> They are the building blocks of your &nbsp;body by building and maintain muscles and other tissues. Like &nbsp;carbohydrates, excess protein is stored as fat. Animal and vegetable are &nbsp;the two major sources of proteins.&nbsp;</p>\n<p><strong>3-Fat:</strong> Strange as it may seem; fat is another &nbsp;nutrient your body needs. It comes in both saturated and unsaturated &nbsp;forms. Saturated fat puts you at risk of health problems. Unsaturated &nbsp;fat is healthy, but if it goes through any type of refinement process, &nbsp;it can become saturated fat.&nbsp;</p>\n<p><strong>The Micro-nutrients are:</strong>&nbsp;</p>\n<p><strong>1-Vitamins:</strong> These are also required nutrients. &nbsp;Different vitamins perform different tasks within the body. They can &nbsp;work with the metabolism to help with energy levels for any task you can &nbsp;think of that you need your body to perform.</p>\n<p>&nbsp;<strong>2-Minerals:</strong> These are another nutrient your body &nbsp;needs. Your body uses it in many different processes. Minerals like &nbsp;chlorine help make your digestive juices. Phosphorus helps build strong &nbsp;bones. Both can be found in the foods we consume, but with a trace &nbsp;element, your body just needs a tiny amount. Salt is also an important &nbsp;nutrient that your body requires.&nbsp;</p>\n<p><strong>The biggest tip I can give you to lose weight is:</strong> &nbsp;Reduce your caloric intake by controlling you portions, a good nutrition &nbsp;is the <a href=\"http://youhealthyfit.com/control-your-caloric-intake-for-weight-loss/\"><strong>basis of a healthy diet</strong></a>, also increase the number of calories &nbsp;you burn per day by exercising, do both and you will see faster results, &nbsp;it won’t be easy, but it will be worth it!&nbsp;</p>\n</html>",
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      "body": "this is true.\nI try to do 1 hour on the spin cycle every 2 days to stay fit, in-between I walk 3 Miles a day.\nGREAT FOR THE HEART",
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      "title": "Cardiovascular Exercise for Your Healthy Heart",
      "body": "<html>\n<p>&nbsp;No matter how old, young or who you are in the world, your body needs &nbsp;aerobic exercise. A healthy body is of utmost importance for the &nbsp;quality of your life! It has an unlimited number of pros that will help &nbsp;you feel great in all other areas of your life.&nbsp;</p>\n<p><img src=\"http://i50.photobucket.com/albums/f322/youhealthyfit/healthy-cardiovascular-exercise_zpsyzlfxuvr.jpg\" width=\"200\" height=\"200\"/></p>\n<p><strong>So how can you </strong><a href=\"http://youhealthyfit.com/cardiovascular-exercise-for-your-healthy-heart/\"><strong>benefit from cardiovascular exercise</strong></a><strong> and why is good for keeping your heart healthy?</strong>&nbsp;</p>\n<p>First let’s talk about the two main forms of exercise: Aerobic and Anaerobic&nbsp;</p>\n<p><strong>The anaerobic </strong>exercise does not need oxygen (from breathing) to &nbsp;perform, it relies on energy sources that are stored in your muscles, &nbsp;anaerobic exercise is not like aerobic, is shorter in time and greater &nbsp;in intensity, so you generate a huge amount of force in a short period &nbsp;of time, think of a sprinter a bodybuilder or an Olympic weight-lifter.&nbsp;</p>\n<p><strong>The aerobic</strong> exercise, AKA Cardio, does need oxygen to perform, hence &nbsp;the name “aerobic” meaning with air or with oxygen, usually you would do &nbsp;it at moderate intensity and for at least 15 minutes, you do not need &nbsp;to generate any excessive amount of force, all you need is to raise your &nbsp;heart rate and that can be done by increasing the intensity, think of a &nbsp;long distance runner, a soccer player, or a ping-pong player… ha-ha &nbsp;just kidding, no pun intended!&nbsp;</p>\n<p>Your goal doing cardio to maintain a healthy heart should be to keep it pumping from 60% to 80% of your max.</p>\n<p>&nbsp;<a href=\"https://en.wikipedia.org/wiki/Heart_rate\">Heart rate</a> is the speed of the heartbeat measured by the number of contractions of the heart per minute (bpm)</p>\n<p><strong>Do you wanna know how to calculate your maximum?</strong> OK here is the formula:&nbsp;</p>\n<blockquote>220 Minus your Age = Your Maximum Hear Rate Your Maximum Heart Rate x 60% thru 80% = Your Target HR For example: If You are 50yrs old your maximum heart rate would be 170 (220-50)</blockquote>\n<p>If You haven’t work out in a while you should start at 60% of your max, so 102 is Your Target Keep in mind that when you start you will get to your target heart &nbsp;rate faster but, after exercising regularly on a steady basis you will &nbsp;notice an increase in your endurance so you will have to work harder to &nbsp;achieve your target HR. Your lungs and your heart will work better when &nbsp;they are conditioned, using the oxygen more effectively is another &nbsp;benefit of aerobic exercise.&nbsp;</p>\n<p>Just walking around the block or an aerobic group class should be an &nbsp;easy way for you to start reaping the benefits of cardio exercise even &nbsp;more so if you don’t know how to start. Classes are conducted by group &nbsp;training instructors qualified to teach you how to perform the moves, &nbsp;which are usually simple every day life functional movements, but no &nbsp;matter what you must only perform up to your personal level of fitness, &nbsp;high and low intensity work outs are available in any aerobics class.&nbsp;</p>\n<p>This type of exercise is an absolute must for <a href=\"http://youhealthyfit.com/cardiovascular-exercise-for-your-healthy-heart/\"><em><strong>cardiovascular fitness</strong></em></a> &nbsp;even if it is bit difficult at first, if you want a healthy heart you &nbsp;will need a healthy body and a healthy body takes regular aerobic &nbsp;sessions at least 3 times a week. This is the way to exercise your heart &nbsp;effectively and also will help you burn more calories which is good for &nbsp;your heart also since you will be burning more fat.&nbsp;</p>\n<p>One thing to remember is to “always warm up” before any exercise and &nbsp;“always cool down” after any training session. A great way to warm up &nbsp;would be Foam Rolling or SMR (Self Myofascial Release) and for cool down &nbsp;you can do some stretching or foam roll again.. After all this, it would be crazy not to do some form of &nbsp;cardiovascular exercise at least twice a week, now you know some of it’s &nbsp;benefits, it helps control and reduce body fat, increases your &nbsp;endurance, gives you more energy, assists in your resilience to &nbsp;exhaustion… It also helps you mentally by improving your mood, lower &nbsp;anxiety, reduce depression, reduce tension, and give you a good night &nbsp;sleep. Can you benefit from all that?</p>\n<p>&nbsp;<strong>Cardiovascular exercise has a ton of benefits and will make you feel better in all aspects of your life.</strong> I hope you take advantage of all that!&nbsp;</p>\n</html>",
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      "title": "5 Simple But Effective Healthy Tips to Losing Weight",
      "body": "<html>\n<p>&nbsp;Are you overweight, and or obese? Do you want to quickly and &nbsp;effectively shed those pounds of fat and want to know how? Well, then &nbsp;here are <a href=\"http://youhealthyfit.com/5-simple-but-effective-healthy-tips-to-losing-weight/\"><strong>five simple but effective healthy tips to losing weight</strong>.&nbsp;</a></p>\n<p><img src=\"http://i179.photobucket.com/albums/w314/moboking/simple-effective-weightloss.jpg\" width=\"200\" height=\"200\"/></p>\n<p><strong>1- Eat six small portioned meals over three or more large meals:</strong> Many studies suggest that five to six small meals throughout the day &nbsp;are better than three larger portioned meals. Even if you intake the &nbsp;same amount of calories with the larger meals thank the smaller sized &nbsp;ones. Since the amount of calories that is being intake the smaller &nbsp;portioned meals allow the body maintain a balance of blood sugar levels &nbsp;in the body as well as your insulin levels, resulting in more fat being &nbsp;burned.&nbsp;</p>\n<p><strong>2- Water should be of chief importance:</strong> Water can assist in your goal of burning fat in many ways as it &nbsp;leaves you full and keeps your desire for food at bay, which can lower &nbsp;your caloric intake as water does not have any calories in it. Replacing &nbsp;any soft drink for water can drastically lower your caloric intake &nbsp;which will help you lose fat.</p>\n<p><strong>3- Exercise</strong> It sounds obvious to everyone that you need to workout to lose &nbsp;weight, but people don’t realized how important and effect exercise is &nbsp;in burning fat. As your body consumes food and turns it into energy it &nbsp;needs to be used, otherwise your body will turn it into fat to store for &nbsp;later. With exercise you can create a net loss of energy as you will &nbsp;burn more energy than you intake which will cause the body to burn fat &nbsp;for more. As the muscles in the body grow they will require more energy &nbsp;to stay active and healthy which will furthermore increase the rate in &nbsp;which you will burn fat.&nbsp;</p>\n<p><strong>4- Take time out of your day for a walk:</strong> There are many ways to burn fat in your body, but one of the most &nbsp;effective ways is walking. The best way to burn fat while walking is on &nbsp;an empty stomach as you will not have any excess energy that is going to &nbsp;be used instead of burning fat.&nbsp;</p>\n<p><strong>5- Eat your fruits and vegetables:</strong> Another obvious fact, eating fruits and vegetables will help you stay &nbsp;healthy and burn fat. But did you know that there are many fruits rich &nbsp;with water content like tomatoes and cucumbers which can help stop &nbsp;hunger pangs and lower your calorie intake. Also many of the nutrients &nbsp;in fruits and vegetables can also help burn fat and keep you healthy.</p>\n<p>&nbsp;<strong>Like I said </strong><a href=\"http://youhealthyfit.com/5-simple-but-effective-healthy-tips-to-losing-weight/\"><strong>simple but effective healthy tips to losing weight!</strong></a>&nbsp;</p>\n</html>",
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      "body": "Depends on where you live and/or the gym, but usually is not that expensive since most of the times the gyms are mom and pop's warehouses",
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      "title": "Healthy CrossFit Training for You",
      "body": "<html>\n<p>&nbsp;<a href=\"http://youhealthyfit.com/healthy-crossfit-training-for-you/\"><strong>Healthy CrossFit Training for You</strong>&nbsp;</a></p>\n<p><img src=\"http://i179.photobucket.com/albums/w314/moboking/Healthy%20Crossfit%20Training%20for%20You.jpg\" width=\"200\" height=\"200\"/></p>\n<p>First things first: A crossfit training program will be an intense workout!&nbsp;</p>\n<p>But the good news for you about this type of training is that it can &nbsp;be adapted to your personal fitness level. You will see that children, &nbsp;performance athletes, MMA fighters, housewives and seniors all &nbsp;participate in crossfit training. The only difference is the intensity &nbsp;level and the degree of your training. Crossfit can be customized day by &nbsp;day or week by week to suit your fitness level.</p>\n<p>&nbsp;You can use different pieces of equipment in a Crossfit training &nbsp;program. You could be using kettle bells, jump rope, Olympic bar, &nbsp;medicine balls,dumbbells, and a jump box among other equipment for your &nbsp;workout.&nbsp;</p>\n<p>Usually when you start a <a href=\"http://youhealthyfit.com/healthy-crossfit-training-for-you/\">crossfit training regimen</a> you will be &nbsp;following a routine consisting of 3 days training followed by one day &nbsp;off. 0n training days you will follow what’s known as WOD or Workout of &nbsp;the Day which is a circuit of exercises targeting specific muscle &nbsp;groups. You might be working on increasing your endurance level or &nbsp;building up your strength. In total ten fitness areas are targeted &nbsp;making this type of training program a full body functional workout.&nbsp;</p>\n<p>In each Workout of the Day you will follow a routine of exercises, &nbsp;now keep in mind if any exercise are new or too hard for your level of &nbsp;fitness simply modify them to your level. If you are taking a crossfit &nbsp;class the instructor can show you the suitable modifications.&nbsp;</p>\n<p>For any beginner it is recommended that you learn how to do some &nbsp;basic functional exercises first. This will allow you to get more &nbsp;benefit from each Workout of the Day.&nbsp;</p>\n<p><strong>The beginner exercises that you should learn to perform would be:</strong>&nbsp;</p>\n<blockquote><strong>Squats</strong><br>\n <strong>Dead-lifts</strong><br>\n <strong>Shoulder Presses</strong><br>\n <strong>Push Ups</strong></blockquote>\n<p>Once you are comfortable with these then you can start taking the &nbsp;daily classes. I will also recommend you to improve your cardiovascular &nbsp;condition ahead of time.<br>\n The true benefits of a crossfit class come with the intensity at which &nbsp;you can perform the exercises with shorter breaks in between each set.<br>\n If you take a Crossfit class you will all be asked to do the same &nbsp;exercises. The only difference you will notice is the different levels &nbsp;each exercise is performed at. Plus the amount of breaks some people &nbsp;require before starting a new set. If you find you need lots of breaks, don’t worry, once your &nbsp;conditioning improves you will quickly notice how fast you progress even &nbsp;in a week or two. The best advice I can give you is to set a crossfit &nbsp;training schedule and stick with it. No matter how hard it might seem, &nbsp;perform each exercise to the best of your ability and before you know it &nbsp;you won’t be called a beginner anymore!&nbsp;</p>\n<p><strong>Follow this advise for a </strong><a href=\"http://youhealthyfit.com/healthy-crossfit-training-for-you/\"><strong>Healthy Crossfit Training</strong></a><strong> and You will be Fit in no time!</strong>&nbsp;</p>\n</html>",
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