This is a fantastic article about exersice and diet made by my talentes, awesome, 15 year old daughter.

1. Exercise and diet are very crucial topics. Especially with the state
humanity is in today. This article will brush over all the basics the
benefits of exercise mentally, what foods you should definitely acquire,
myths, and ways to fit in a fun way.
Mental Benefits of Exercise
The mental benefits are extensive. The benefits of exercise are:
 Boost in endorphins (aka the happy chemical).
 Improvement in self-confidence.
 Boost in memory and ability to learn new things.

2.  A boost in brain power. It is scientifically proven that cardio
makes the brain make more cells. Exercise makes you 10%
smarter!
Must Have Foods
A lot of us forget that healthy eating and exercise go hand in
hand. Some of the foods you should definitely stack up on are:
 Kale(full of fiber and antioxidants)
 Broccoli(fights Cancer and helps immune systems)
 Quinoa (Gluten-free free high protein reduces cholesterol and
promotes bone growth.)
 Steel cut oats
 Chia seeds (contains Omega 3 and Fatty acids ALA)
 Black beans (packed with protein and high in fiber)
 Salmon (rich in Omega 3 and prevents cardiovascular diseases)
 Avocado (lowers cholesterol. It also contains copper, fiber and
Vitamins A, K,B6, and C)
 And finally the sweet potato( rich in carotene(aka Vitamin A ) and
protects us from UV rays)

3. Myth Busting
Time to bust some myths! It’s very likely that you believe in one
of these myths, but never fear Bayinnah is here! Let’s start with
some exercise myths.
Myth #1 Training for women makes you HUGE!
This is far from the truth. In fact to attain these huge muscles
you’d need years of proper nutrition, exercise (with heavy
weights), and a hormone called testorone that we don’t even
have enough of!
Myth #2 Core exercises will burn ab fat faster.
Well, cardio actually burns moreab fat. Although if you combine the two
you can burn fat even faster.
Myth #3 Cardio is better than weight training
Well the truth is it really depends on you want. If you trying to
burn calories in a short time session than cardio is for you. If you
want to burn calories all day when you’re not working out then
weight training is for you.
Myth #4 No pain No gain.
An old saying which is completelywrong in this context. If
you feel painyou should stop. It’s the body’s way of

4. saying,”Hey stop you going to injure yourself”. If you
continue you’re going to get hurt. However working your
self is good. So don’t be in a workout and be like,” Oh it
hurts guess I have to stop” Nice try though.
Myth #5 Toning shoes burn more calories.
This completely false not even a string of truth. Don’t
waste your money.
Myth #6 you should wear shoes with LOTS of heel.
The opposite is the truth actually. All the heel does is stresses the
ankles. That’s why all the shoe companies are all into minimalist
footwear.
Aright that was the end of exercise…. on to the food.

5. Myth #1 Frozen veggies are less nutritiousthan fresh ones
Nope they have the same amount of nutrients and probably
more since all the nutrients is “frozen” in.
Myth #2 Sports drinksare better than water when
working out.
Unless you’re working out for 5 hours straight or in extreme heat
water is always better.
Fun ways to Get Fit
Well this is the last section (and my favorite). BEHOLD…. Ways to
get fit.
Kickboxing

6. Kickboxing is a great way to get fit. It’s also a personal favorite. It melts
body fat fast (In fact you burn 750 calories in 1 hour), tones your entire
body, teaches you real self-defense moves, and many more benefits.
Yoga
Yoga is a 5000 year old practice. Yoga is harmonizing the soul,
the breath and the body. There are various types of yoga. The
benefits of yoga are flexibility,perfects posture, prevents joint
and cartilage damage, and many more (so much that it’ll be a
page on its own).
In this article we covered it all. From nutritionto exercise to
myth busting. Please share this article. We are in dire need of
educationin this department. We’re dying younger now and

7. that’s a sad reality. We need to fix our diets and start
exercising. I highly recommend you watch “The Sugar
Documentary” and other documentaries, videos, books and
other things about the effects of sugar to scare yourself
straight.
Reference List
DestinationJeddahMagazine Issue 65
Gym Free and Tonedby Nathan Jenrick
www.hughston.com/hha/a_1_4_4.htm
www.besthealthmag.ca/best-you/fitness/5-amazing-benefits-
of-kickboxing-for-women
www.yogajournal./article/health/count-yoga-38-ways-yoga-
keeps-fit/

8. www.artofliving.com/yoga
http://www.dailymail.co.uk/health/article-
1265600/Generation-die-parents-avoidable-health-complaints-
soar.html