Add Row
Add Element
UPDATE
Add Element
  • Home
  • Subscribe
  • Contact Us
  • Categories
    • Health Tips
    • Fitness
    • Recipes
Add Element
  • Facebook
    update
  • Valis Pro Twitter
    update
  • Valis Pro Google
    update
  • LinkedIn
    update
  • Alignable
    update
  • Youtube
    update
  • Instagram
    update
  • All Posts
  • Health Tips
  • Fitness
  • Recipes
3 Minutes Read

A Trainer’s 4-Week Workout Plan to Jump-Start Weight Loss: WEEK 4

Ready to commit to a fitness program, but not sure where to start? Kicking off your journey with a one-month program that combines cardio workouts and strength training will allow you to gradually build up strength without getting bored.

This four week program is designed with beginners in mind, but can be leveled-up if you're already well-versed in the exercise world. It’s a combination of strength training and cardio, and to give the beginner fitness enthusiast what they need to get stronger and more confident for their fitness pursuits.

The Plan

This workout has four weeks of workouts to complete. Start with the cardio segment and immediately follow it up with the strength circuit during each workout. Be sure to drink plenty of water and stop and rest if you feel tired or dizzy. Consult with a physician first to ensure this plan is suitable for you.

Week 4

Plan: Work out at least 4 days (50-75 minutes of cardio + strength + weight training), alternate with 1-3 rest days, or do 1-2 days of a 20-minute gentle yoga/stretch session.

Cardio Segment

Total of 20 minutes. At the end, log the total distance covered—it should be longer than week 3. If it’s not, you may need to increase your medium and/or your fast pace. Still rely on the Borg scale to verify you are not overexerting yourself (Borg Scale 13-18).

1st 10 minutes:

  • 2-minute walk at a medium pace
  • 2-minute run/jog at fast pace
  • 1-minute walk at medium pace
  • 1-minute run/jog at fast pace
  • 1-minute walk at medium pace
  • 1-minute run/jog at fast pace
  • 1-minute walk at medium pace
  • 1-minute run/jog at fast pace

2nd 10 minutes:

  • 1- minute at medium pace
  • 2-minute run/jog at fast pace
  • 1-minute at medium pace
  • 2-minute run/jog at fast pace
  • 1-minute walk at medium pace
  • 2-minute run/jog at fast pace
  • 1-minute walk at medium pace

Strength Segment

  1. Crunches: Keep the repetitions the same as week 3 with the added pulses.
  2. Back Extension: Superman lifts 3 reps each held for 1 minute
  3. Planks: 45-60 seconds for 3 sets with legs extended into full plank position
  4. Bridges: 3 sets held for 1 minute—after each minute, do 10 tiny upward pressing pulses
  5. Pushups: 3 sets of 10-20 reps with legs extended into full plank position
  6. Squats: 10-20 reps followed by 30 second holds, 3 sets
  7. Dips: 3 sets of 20
  8. Lunges: Holding your heavy free weights (5-10 lbs), alternate your lunges for 40 total reps (20 on each leg).

Weight Training

Use 1 set of light free weights (2-4 lbs) and 1 set of heavy weights (5-10 lbs). For each weight set, complete 2-3 sets for 15 reps each. Rest 30 seconds between sets.

  1. Alternate between chest press (heavy weight) and reverse flys (light weight)
  2. Alternate between bent forward rows (heavy weight) and lateral shoulder raises (light weight)
  3. Alternate between bicep curls (heavy weight) and triceps extension (light weight)

Bonus Move

Do round 2 of crunches. Keep the repetitions the same as week 3 with the added pulses.

Checkout this workout and more at larsonhealthweightloss.com

Get Your FREE Health Assessment



Health Tips Fitness

56 Views

0 Comments

Write A Comment

*
*
Related Posts All Posts
07.30.2025

The Power of Glutamine: A Friendly Guide to Gut, Immune & Muscle Health

When it comes to nutrition and supplements, some nutrients get all the spotlight—like collagen, turmeric, or magnesium. But behind the scenes, there’s a quiet hero doing a lot of the heavy lifting: glutamine.This amino acid might not be flashy, but it’s absolutely essential when your body is under stress—whether from illness, injury, intense exercise, or even poor gut health. In this blog, we’ll explore how glutamine works in the body, the science behind its benefits, and how to use it in real life to support your gut, immune system, and muscles.🔬 What Exactly Is Glutamine?Think of glutamine as a building block of protein. It’s one of 20 amino acids that help your body make the proteins it needs for everything from repairing muscles to keeping your immune system strong.Most of the time, your body can make enough glutamine on its own. But when you’re sick, recovering from surgery, training hard, or dealing with chronic stress, your body might not keep up with demand. That’s when supplementation can really help.There are two types of glutamine:L-glutamine – This is the form your body uses and the one you’ll find in supplements.D-glutamine – This exists in nature but isn’t useful for human health.🌿 What Does Glutamine Actually Do for Us?1. It Heals and Protects Your GutYour digestive tract is lined with millions of cells that are constantly regenerating. These cells rely on glutamine as their main source of energy. Without it, they can’t repair themselves properly, and that’s when issues like leaky gut, bloating, and inflammation show up.In simple terms? Glutamine helps your gut lining stay strong and intact, so toxins, bacteria, and undigested food don’t "leak" into your bloodstream.📚 Research-backed: A study published in Nutrients (2020) showed that glutamine supplementation helped people with inflammatory bowel diseases like Crohn’s and ulcerative colitis reduce gut inflammation and improve the intestinal barrier (Nutrients. 2020;12(3):719).Another review found that glutamine helped protect the gut in people undergoing chemotherapy—treatment that often damages the digestive tract (Curr Opin Clin Nutr Metab Care. 2017 Jul;20(4):369–374).2. It Powers Up Your Immune SystemYour immune cells—like white blood cells—use glutamine as fuel. When you're sick or stressed, they need more of it to keep working properly.Glutamine also helps your body make glutathione, a powerful antioxidant that fights off harmful free radicals and supports detoxification.📚 Research-backed: A clinical trial in Clinical Nutrition (2013) showed that critically ill patients given glutamine had stronger immune responses and fewer infections (Clin Nutr. 2013;32(1):124-130).And a fascinating study from 1996 found that marathon runners who took glutamine had fewer colds and infections after their races than those who didn’t supplement (Eur J Appl Physiol. 1996;73(5):488–90).3. It Speeds Up Muscle Recovery and Reduces SorenessIf you’ve ever felt wrecked after a tough workout, glutamine might help you bounce back faster.When you work out hard, especially during weight training or long cardio sessions, your glutamine levels drop. This can increase muscle soreness and slow down recovery. Supplementing with glutamine helps:Reduce muscle breakdownReplenish energy stores (called glycogen)Boost recovery so you can train again sooner📚 Research-backed: A 2004 study found that athletes who took glutamine recovered strength faster after intense workouts (J Strength Cond Res. 2004;18(4):785-91).Another study in Nutrition (2015) showed that glutamine helped improve exercise performance and reduced fatigue in weightlifters (Nutrition. 2015 Mar;31(3):344-9).🎯 How to Use Glutamine for Real-Life Goals✅ For Gut RepairIf you’re dealing with digestive issues—like bloating, IBS, food sensitivities, or recovering from antibiotics—glutamine can help heal and seal your gut lining.Dose: 5 to 10 grams (1–2 teaspoons) twice dailyBest Time: On an empty stomach—morning and before bedHow to Take It: Mix powder into water or warm bone brothBonus: Combine with gut-soothing herbs like slippery elm or DGL licorice for extra healing✅ For Immune SupportGlutamine is helpful during cold and flu season, or anytime your body is fighting off illness.Dose: 5 grams once or twice a day during illness or high stressBest Time: With mealsPair With: Vitamin C, NAC (an amino acid), and selenium to support glutathione production✅ For Muscle Recovery & PerformanceAthletes and fitness lovers can benefit from glutamine to recover faster and stay strong during training.Dose: 5–10 grams post-workout or before bedHow to Take It: Add to your protein shake or smoothieBonus Stack: Works great with magnesium, creatine, and collagen peptides🥦 Natural Food Sources of GlutamineWhile supplements give you a higher dose, you can also find glutamine in whole foods:Grass-fed beef and chickenWild-caught fishEggsSpinach and cabbageLentils and beansBone broth (a top gut healer!)⚠️ A Few PrecautionsMost people tolerate glutamine very well, but here’s when you should check with a doctor first:Cancer patients: Some cancers can use glutamine for fuel—talk to your oncologist first.Liver or kidney disease: Your doctor may need to monitor usage.Pregnancy or breastfeeding: There’s limited research, so check with your provider.🧠 Bottom LineGlutamine might not be trendy, but it’s incredibly powerful.It fuels your gut lining, strengthens your immune system, and helps your muscles recover—especially when life throws your body into stress mode. If you’re struggling with digestive issues, low immunity, or post-workout fatigue, glutamine could be the missing link.With strong research backing and decades of safe clinical use, this amino acid deserves a place in your health and healing toolbox.

07.23.2025

Glutathione: Why Everyone Is Talking About This Master Antioxidant

If you’ve been scrolling through wellness TikTok or browsing Instagram health reels lately, chances are you’ve come across the word glutathione. Dubbed the “master antioxidant,” glutathione has exploded across social media for its supposed ability to detox your liver, brighten your skin, boost immunity, and even support anti-aging.But is it just another trendy buzzword—or is there real science behind the hype?Let’s break it down in simple terms and look at what the research actually says.💡 What Is Glutathione?Glutathione (pronounced gloo-ta-thigh-own) is a powerful antioxidant made in your body. It’s a small molecule composed of three amino acids—glutamine, cysteine, and glycine—and it plays a major role in:Neutralizing free radicals (unstable molecules that damage cells)Supporting detoxification in the liverStrengthening immune responseRepairing DNA and cellular damageRecycling other antioxidants like vitamin C and EIt’s so essential that scientists often call it “the master antioxidant.”🔥 Why Is It Trending Right Now?Glutathione isn’t new—it’s been studied for decades—but it’s having a moment because of its:Use in skin-brightening therapiesRole in longevity and anti-aging researchGrowing popularity in IV therapy clinicsBuzz among functional medicine influencers for “detox” and immune healthCelebrities and wellness gurus are touting glutathione IVs or liposomal glutathione for glowing skin, better energy, and even hangover recovery. But what does the science say?Scientifically Backed Benefits of Glutathione1. Powerful Detox Support (Especially in the Liver)Your liver is your body’s main detox organ, and glutathione is a key player in how it neutralizes and eliminates toxins. It's especially important for breaking down heavy metals, alcohol byproducts, and environmental pollutants.📚 Study Highlight:A 2018 clinical trial published in BMC Gastroenterology showed that glutathione supplementation significantly improved liver enzyme levels in patients with non-alcoholic fatty liver disease (NAFLD), suggesting improved liver function (BMC Gastroenterol. 2017;17(1):96).2. Immune System DefenseGlutathione helps regulate inflammation and keeps white blood cells functioning properly. When your immune system is fighting an infection, your glutathione levels can drop—making supplementation helpful during illness or high stress.📚 Study Highlight:According to research in Clinical Immunology, glutathione deficiency impairs immune cell function and contributes to oxidative stress in chronic diseases like HIV (Clin Immunol. 2000;97(2):125-33).3. Anti-Aging and Cellular RepairAging is associated with increased oxidative stress and declining glutathione levels. Boosting glutathione can help reduce DNA damage, support mitochondrial health (your cell’s “energy factory”), and even improve skin clarity.📚 Study Highlight:A study in Dermatology found that oral glutathione supplementation lightened skin tone and improved skin elasticity in women after four weeks, supporting both anti-aging and aesthetic uses (Dermatol Ther. 2017;30(1):e12480).4. Brain & Mood SupportLow glutathione is linked to neurological and cognitive disorders. It plays a role in protecting brain cells from oxidative stress and helps regulate inflammation in the brain.📚 Study Highlight:Research published in Neurotoxicity Research found that boosting glutathione could help protect against neurodegenerative diseases like Parkinson’s and Alzheimer’s (Neurotox Res. 2012 Jan;21(1):43–54).🧘🏽‍♀️ Glutathione in Functional & Integrative MedicineIn integrative and functional medicine, glutathione is considered foundational. Practitioners often test glutathione levels and recommend protocols that support its production naturally or through supplements—especially for clients with:Autoimmune diseaseChronic fatigueHormonal imbalanceMold toxicityLyme diseaseHeavy metal exposureIV therapy, liposomal supplements (liquid form with higher absorption), and precursors like NAC (N-acetyl cysteine) are all used to optimize levels.🥦 How Can You Boost Glutathione Naturally?While your body can make glutathione, you can support it with food, lifestyle, and targeted supplements.Top Ways to Boost Glutathione:Eat sulfur-rich foods: broccoli, Brussels sprouts, garlic, onionsTake NAC or alpha-lipoic acid: proven precursors to glutathioneExercise: Moderate aerobic activity boosts glutathione productionReduce alcohol: Excess alcohol depletes glutathioneGet enough sleep: Sleep is critical for cellular repair and glutathione production⚠️ Should You Supplement with Glutathione?If you have chronic illness, frequent infections, or toxin exposure, supplementation may be worth considering. Glutathione supplements come in several forms:Liposomal Glutathione: Highly absorbableIV Therapy: Directly infused (often used in clinics)NAC or Glycine: Help your body make its ownMost people do well with 250–500 mg/day of liposomal glutathione or 600–1,200 mg/day of NAC. Work with a licensed functional medicine practitioner for a personalized plan.✨ Final ThoughtsGlutathione isn’t just another wellness trend—it’s one of the most important molecules your body makes. From detox and immune support to anti-aging and brain health, this "master antioxidant" is finally getting the spotlight it deserves.And yes—while TikTok might be buzzing with beauty influencers talking about glutathione for skin lightening, the real magic lies in its ability to heal and protect your body at the cellular level.Backed by science, praised by integrative doctors, and now loved by social media? It might just be the supplement your wellness routine is missing.

07.16.2025

Eating and Living to Protect the Brain: Dementia, Alzheimer’s, and the Power of SHIELD

As the global population ages, the rate of dementia continues to rise — with Alzheimer’s disease leading the charge as the most common form. But here’s what many don’t realize: while there’s currently no cure for Alzheimer’s, there is a powerful way to reduce the risk and slow its progression. It starts with understanding what Alzheimer’s is — and taking action through lifestyle, exercise, and diet.What Is Dementia and Alzheimer’s Disease?Dementia is a broad term for a decline in cognitive function that interferes with daily life. It includes various types such as:Vascular dementia – caused by impaired blood flow to the brainFrontotemporal dementia – a group of disorders related to abnormal brain structureAlzheimer’s disease – a neurodegenerative disorder and the most prevalent cause of dementiaThe Hallmarks of Alzheimer’sAlzheimer’s is driven by two primary pathologies in the brain:β-amyloid plaque buildupNeurofibrillary tangles of a protein called tauThese changes disrupt communication between neurons and eventually lead to brain cell death. In recent years, researchers have also focused on neuroinflammation — chronic inflammation in the brain — as a contributing factor.Alzheimer’s is diagnosed through a combination of clinical symptoms, cognitive testing, and advanced imaging or biomarker analysis. While treatments exist to manage symptoms, no cure has yet been found.The SHIELD Model: A Lifestyle-Based Prevention StrategyHarvard neurologist Dr. Rudolph Tanzi helped develop the SHIELD model, a science-backed approach to preserving brain health based on epidemiological data. SHIELD isn’t a cure, but it offers real hope for prevention and slowing decline.S – Sleep: Deep, restorative sleep helps the brain detox — literally. During sleep, the brain clears out harmful waste proteins like amyloid. Aim for 7–8 hours nightly or take short restorative naps.H – Handle Stress: Chronic stress is a major brain-aging factor. Activities like meditation, journaling, or engaging in fun, creative tasks help shift the brain from survival mode to thrive mode.I – Interact: Social isolation is a significant risk factor for dementia. Strong social ties and emotional connection are as crucial for your brain as nutrition and exercise.E – Exercise: What’s good for the heart is good for the brain. Exercise increases blood flow, reduces inflammation, supports the growth of new brain cells, and helps regulate insulin — all critical for long-term cognitive health.L – Learn New Things: Mental stimulation builds cognitive reserve — essentially a “savings account” of brain power. The more synapses you create through learning, the better your brain can resist decline.D – Diet: A diet that reduces inflammation, supports the gut microbiome, and stabilizes blood sugar is foundational for brain health.Nutrition: Fuel for a Healthy BrainThe connection between the gut and brain — known as the gut-brain axis — is now undeniable. The vagus nerve, a major communication pathway between the gut and brain, is influenced by gut bacteria. These microbes can modulate memory and mood, making nutrition a key player in cognitive health.What to Avoid1. The Western Diet: High in processed foods, sugars, and unhealthy fats, this diet increases inflammation, disrupts the gut microbiome, and accelerates cognitive decline.2. Refined Sugars: Excess sugar feeds bad gut bacteria, spikes insulin, and promotes brain inflammation.3. Gluten (for sensitive individuals): For those with celiac disease or gluten sensitivity, gluten may worsen brain fog and cognitive decline.What to Eat for a Sharp Mind🍇 Berries: Rich in antioxidants and fiber, berries fight oxidative stress and support gut health.🥬 Leafy Greens: Packed with folate and other essential nutrients, greens like spinach and Swiss chard help protect brain function.🐟 Omega-3s: Found in wild-caught fish, flaxseeds, and walnuts, omega-3 fats reduce inflammation and support neuronal health.🫒 Extra Virgin Olive Oil: Promotes autophagy — the brain’s internal cleaning system — and is linked to lower Alzheimer’s rates.🧄 Spices: Turmeric (with black pepper), cinnamon, saffron, and rosemary have potent anti-inflammatory and mood-boosting properties.🥗 The MIND Diet: A fusion of the Mediterranean and DASH diets, the MIND Diet emphasizes whole, nutrient-dense foods that reduce Alzheimer’s risk and slow cognitive decline.Exercise: Move It to Save ItRegular movement improves mood, memory, and metabolism. Cardiovascular exercise, strength training, and even yoga all improve brain blood flow, decrease inflammation, and support neurogenesis — the creation of new neurons.Aim for:150 minutes of moderate activity weekly2–3 strength sessions/weekDaily movement breaks to counter sedentary behaviorFinal Thoughts: Build a Brain-Healthy LifestyleAlzheimer’s disease is a complex, multifactorial condition — but the way we live can change the story. With sleep, connection, learning, movement, stress management, and a powerful, gut-supportive diet, we can build real resilience in the brain.“The mind is just like a muscle — the more you exercise it, the stronger it gets and the more it can expand.” — Idowu KoyenikanLet’s treat every day as a chance to train our brains, nourish our bodies, and strengthen our futures.

Terms of Service

Privacy Policy

Core Modal Title

Sorry, no results found

You Might Find These Articles Interesting

T
Please Check Your Email
We Will Be Following Up Shortly
*
*
*