Category Archives: Fitness

Stay Fit with LivOn Labs in Less Than 20 minutes a Day

Americans spend on average, about two hours each week participating in sports and fitness activities, according to researchers at Penn State and the University of Maryland. This falls short of the U.S. Centers for Disease Control and Prevention recommendation of at least four hours of physical activity each week for adults aged 18 to 64. This includes activities such as running and muscle strengthening.

Many people are able to get physical activity while on their job, for instance construction workers, movers, warehouse staff, but what if you spend 8-10 hours a day behind a desk?

Just because you’re at the office doesn’t mean you can’t workout. We asked a Personal Trainer about some easy to do exercises that don’t require a lot of equipment but can still get the heart rate pumping.

Office Workouts

These exercises are built to provide you with a full body workout in under 30 mins a day. Often times our employees at LivOn Labs, take a 5 minute break from their desk and engage in one of these activities. It helps to stimulate the brain and provide much needed oxygen to your body.

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.

Tips: None of this need be done fast or all at once. You are, after all, at the office. Do several sets of each throughout the day.

office push ups

One of the oldest free weight exercises but extremely effective. Do a set of 10-15 pushs. Challenge yourself and see how many push ups you can do in a day. Try to beat that whenever you have the time at the office.

office workout dips

Perform this on the edge of a stable chair (no wheels!). Place your palms on the end of the chair and slowly lower your body. Make sure to squeeze those triceps. For better control, push your chair up against a wall or heavy desk to prevent injuries. Perform 10-15 per set and aim for as many as possible throughout your work day.

office lunges

People over look some of the largest muscles in our bodies, our legs. Perform 10-15 lunges per leg (no cheating here). Step forward with your hands in front of you and repeat this for each leg.

Leg Extensions Workout Office

Find some nice carpet and start kicking. Perform 10-15 per leg and be sure to keep your body still, let your legs do the work. Have fancy marble throughout your office? Lean over your desk and kick backwards.

office squats

Another free weight exercise off the hit list. With your arms extended in front of you, slowly bend your knees and keep your back stationary. You should feel the burn in your hamstrings. Perform 10-15 of these at a time throughout the day. You will be begging for your chair.

office punches

Never underestimate the cardio benefit of punching air. Keep it safe, if your office or cubicle is located near a busy hallway or travel corridor, maybe you should skip this. Unless you want to start a fight club of course. Whatever you choose, time yourself and keep up a 1-2 combination for 3-5 minutes. jab, cross, jab.

Before you do any physical activity, be sure to stretch. Many of these you can do while sitting in your chair.
(do stretches for 15-30 seconds)

1) Neck Stretches – Slowly tilt your head toward your shoulder and hold for ten seconds each side. Keep this one slow and easy, the neck is very easy to injure.

2) Arm Shoulders – Pull your arm across your chest, hook your other arm around it to pull the tension out of your upperback and rear shoulders.

3) Back / Legs – Lean forward at the waist either from the standing position or sitting and bring your chest toward your thighs. Slowly try to straighten your legs – stretching your hamstrings.

5) Calves Stretch – Stand and lean into your desk with your heels on the floor. Bend your knees slightly to stretch your achilles tendons.

Best Vitamin for Bodybuilding by Rafael Norat, Professional Bodybuilder

In order to exceed the normal capacity in any endeavor, hard work and dedication is required. With the constant pulling and grabbing of today’s fast-paced society, such endeavors become even harder to tackle and accomplish. I’ve been blessed to be able to pursue bodybuilding over the course of 10 years or so. Within such timeframes are changes in life involving greater responsibilities that must be addressed as you pursue your goals. In order to protect my well-being and give me the strength to carry on, I rely upon well proven, efficient supplements which help maximize my capabilities and minimize my time-on-the-shelf so to speak!

best vitamin for bodybuilding rafael norat professional bodybuilderBest Vitamin for Bodybuilding?

I’ve been lucky to be part of the LivOn Labs team for a couple of years now and have enjoyed all their products! Vitamin C has without a doubt helped me recuperate faster and re-balance myself every day. On top of that, I can say that I haven’t missed a day of training since I started using the product! AGE Blocker has helped me tremendously in the off-season in controlling my blood sugar level and minimizing fat gains, as I increase my calories to absorb the higher level of training volume. On the same note, GSH has served as a powerful antioxidant by keeping me upright and in the gym steadily by reducing muscle soreness and recovery times. Together, these products have working synergistically to push my training to new heights while keeping up with today’s ever-increasing responsibilities.

Rafael Norat

Happy Virus Appreciation Day!

Yup, it’s a real thing.

October 3rd, is recognized as Virus Appreciation Day. Which virus exactly? No one really knows, the creators didn’t specify or identify themselves. So instead let us highlight how to destroy or avoid any virus.

Computer Viruses

Computer viruses have been around since the early 1970’s — before computers were in every home. With the expansion of knowledge, the average person with no formal computer science education can infect computers and networks.

One of the most damaging viruses was the I Love You virus.

In May 2000, a Filipino computer science student used VBScript to infect millions of Windows computers worldwide within a few hours. Considered to be the most damaging worm ever, it was spread using an email message with the subject line “ILOVEYOU” and the attachment “LOVE-LETTER-FOR-YOU-.txt.vbs”. Notice the end of this attachment, .vbs, which stands for Microsoft VBScript. The worm would infect the local machine, overwriting image files and sending a copy of itself to the first 50 addresses in the recipient’s Windows Address Book.

How To Protect Your Computer

It is estimated that the ILOVEYOU worm caused $5.5 to 8.7 billion in damages worldwide and cost an estimated $15 billion to remove the worm.

You can protect yourself by not opening any attachments from unknown sources as well as paying attention to the extension of the attachment. Avoid opening any of the following. These extensions tend to be the most common executable programs.

  1. EXE – DOS based executable file or program
  2. VBS – Visual Basic Scripts that execute a program or function
  3. ADE –
  4. ASP – Microsoft Active Server Page.
  5. BAT – MS-DOS batch file.
  6. HTML – HyperText Markup Language
  7. JS – JavaScript File – A text file containing JavaScript programming code.
  8. XSL – XML style sheet.

Note that there is no set list and these are constantly changing. Also some of these viruses are able to mask the extension or make it seem like a text document. This was the method used by the ILOVEYOU virus which appeared to be a text (txt) document. To learn more, read About Potentially Unsafe File Types.

Human Viruses

There are several tools available to you to protect yourself from viruses and the flu bug.  A good article to read is What Are the Odds of Getting the Flu? In this article the author shares several tools to keep you and your family healthy.  Viruses are spread by human contact. When you see someone coughing or sneezing, protect yourself and keep your distance. Also, remember that germs lurk all around us. On our keyboard at work, door knobs, cabinets, just about anywhere humans interact with objects. Keep your hands away from your eyes and nose. These are the highways that viruses love to cruise on.

Wash your hands frequently and don’t rely on only a bottle of hand sanitizer. Although this can kill some of the germs, the most effective way to keep your hands clean is to wash them with soap and water.

This Virus Appreciation Day, let us raise our awareness about how to protect ourselves and avoid missing work or school. Our health is money and prevention is far more cost efficient than visiting the doctor after you have become sick.

5 Reasons Athletes Should Take Vitamin C

Not surprisingly, most athletes are unaware how important vitamin C intake is to performance. Some can get away with poor diets and supplementation for awhile (see NBA Super Star Derrick Rose’s weird eating habits). Lucky for Chicago Bulls fans, he has hired a personal trainer, chef, and is taking that next step to remain a superstar into his late 30’s. A simple search online for athletes’ dietary habits brings up a love for Big Macs, Skittles, Swedish Fish, and beer. Many of the top athletes who consume regular supplements, including vitamin C, and maintain healthy eating patterns, perform at a high level far past their primes. Below are a few examples of athletes who train just as hard in the kitchen as they do on the field or court.

  • Steve Nash – NBA SuperStar
  • Kobe Bryant – NBA SuperStar
  • Joe Namath – NFL Hall of Famer
  • Tony Gonzales – NFL Tight End
  • Billie Jean King – Tennis Player
  • Robert Parish – NBA Hall of Famer

How valuable is proper vitamin C supplementation to athletes?

Here are five reasons you should include high dose vitamin C in your regular supplementation schedule.

  1. Vitamin C is an antioxidant, protecting muscle cells from free radical damage, thus enhancing recovery and growth.
  2. Vitamin C (Ascorbic acid) is also involved with amino acid metabolism, especially the formation of Collagen. Collagen is the primary constituent of connective tissue, the stuff that holds your bones and muscles together. This may not seem important, but as you lift heavier weights, the stress you put on your structure becomes tremendous and risk of injury dramatically increases.
  3. Vitamin C helps in the absorption of Iron. Iron is necessary to help Oxygen bind to hemoglobin in blood. Without adequate oxygen transportation in blood, muscles are robbed of precious oxygen and performance is greatly reduced.
  4. Ascorbic acid also assists in the formation and release of steroid hormones, including the anabolic hormone testosterone.
  5. Vitamin C is perhaps the most water soluble vitamin there is. In other words, it diffuses very rapidly in water. Since a muscle cell is mostly water, the more muscular an athlete becomes, the more vitamin C disperses and the lower the concentration of this critical substance becomes in body tissues. So vitamin C requirements are greatly increased for athletes.

Vitamin C Supplementation and Muscle Soreness

Cheryl Brost Gym Workout

Day 1

Today is legs day. You are excited and also petrified at the thought of the muscle soreness you may encounter after leg day. You finish a long hard workout and you feel great. You go out that night and your body is a well oiled machine operating on all cylinders.

Day 2

You open your eyes, swing your legs to the side of the bed and take a step. Instantly your legs crumble and your first thought is that someone stole your femur while you were sleeping. Okay, maybe that is my first thought. You get up and your hamstrings and calves are sore and painful to the touch. This is a common occurrence for those who strength train. What you are experiencing is delayed onset muscle soreness (DOMS).

Delayed Onset Muscle Soreness

Sore muscles often accompany physical exercise however delayed onset muscle soreness (DOMS), is not readily apparent while exercising. Instead the symptoms and soreness are often experienced hours after physical exercise. The soreness associated with DOMS can last for days and limit your general physical abilities.

Vitamin C Reduces Muscle Soreness

Vitamin C plays an important role in muscle growth. Vitamin C is essential for the building of collagen, the most abundant protein built in our bodies (Wolbach and Howe 1926). Collagen is a connective tissue that structurally supports heart tissue, blood vessels, and even muscle tissue. Collagen cannot be built without vitamin C. It appears vitamin C is involved at every step of the building process. Collagen constitutes 1% to 2% of your muscle tissue and about 6% of your tendons making vitamin C an important building block to muscle growth and repair.

Effective vitamin C supplementation both post and pre-workout are effective in helping you build strong lean muscle faster.

Buy LivOn Labs High Dose liposomal vitamin C (1000 mg per packet)

A Farmer, A Body Builder and A Prize Winning Cocker Spaniel

What could a New Zealand Farmer, a Body Builder and a Cocker Spaniel named Maggie all have in common? Vitamin C is the common denominator. Of course this is a special Vitamin C… Lypo-Spheric Vitamin C based on a unique delivery system which ensures that this vitamin C nutritional supplement goes into your cells where it can do the most good.

You might be wondering why the Farmer, the Body Builder and the Cocker Spaniel all needed this vitamin C nutritional supplement.

Allan Smith, the New Zealand Farmer, contracted Swine Flu and a host of other life-threatening diseases. As a last resort, his family compelled the hospital to administer Intravenous Vitamin C. As Allan’s health improved, he turned to LivOn Labs’ Lypo-Spheric Vitamin C to help maintain his health.

Rafael Norat, a bodybuilding competitor, relies on all three LivOn products, Lypo-SphericTM Vitamin C, Lypo-SphericTM AGE BlockerTM and Lypo-SphericTM GSH, to ensure a winning performance. His 70+ mother uses the same products to keep herself fit and active.

Maggie, aka “Devil Dog”, takes one packet of LivOn Labs’ Lypo-Spheric C daily. Although our products are formulated for humans, Maggie’s performance recently in the agility course led her to win nine ribbons over a three day period!

If LivOn Labs’ high performance nutritional supplements can help such a diverse group, think what it can do for you! Free shipping when you order online at Or call toll free 1.866.790.2107. 100% Money Back Guarantee.