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Nutrition & Fitness

What Is Crossfit?


May 19, 2017

It is a constantly varied functional movements performed at high intensity.

Workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.


The CrossFit program is driven by data. Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance.


Crossfit is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience.

Foods You Should Never Eat While You're Pregnant


April 13, 2017

Pâté (even the vegetable variety)

If pregnant, you should avoid spreading pâté on your toast. This can contain bacteria known as listeria monocytogenes.


Pre-cooked hot dogs

If you are out and about and fancying one of those pre-cooked hot dogs with a blob of ketchup and mustard - think twice if you are pregnant. These sausages can be another source of listeria monocytogenes.


Salami/ Pepperoni

are advised against eating salami or pepperoni meats, These are quite different in that they tend to contain preservatives called nitrates which could be harmful to the developing baby.


Hollandaise sauce

this yellow runny sauce poses a risk of Salmonella so could be potentially very dangerous to a pregnant woman.



The Salmonella risk, can also be found in popular desserts.

Tiramisu is one of these, along with meringues and mousses.



Tuna can be eaten in pregnancy but just not too much. Ideally no more than two tuna steaks (140g per steak) or four 140g cans per week should be eaten.

This is because tuna can contain mercury which can harm the baby's developing nervous system.

Simple Workouts Big Results


March 2017


You'll Ever Need To Finally Score Some Abs


1. First, Focus On Total-Body Strength Training

Your first stop on the train to six-pack town should actually be total-body strength training since more muscle means lower levels of cortisol (a hormone related to stress), more stable blood-sugar levels, and better carbohydrate management. All of this means a leaner tummy for you.



2. Then, De-Bloat Your Diet

At the end of the day, a great deal of the progress you’ll see depends on your diet.


3. Finally, Start a Cardio Habit

When done properly, cardio can help you max out your fat-burning potential


 How To Burn More Fat During Cardio  Multiplay your age by 0.88 =__________ Subtract that number from 206 = ___________ Multiply that number by 0.75 = ________  That's 75% of your heart rate! Try to be close to this number during cardio.


How to Get Your Best Butt Ever in 2 Weeks


 You'll perform one six-minute workout five days a week for 28 days, taking two rest days per week whenever you want them.    Every week, you'll move on to a progressively difficult workout, which will be added below every Monday morning.Week One

1. Chair Squat to Tippy Toes

2. Single Leg Knee Pulses With Back Leg Extension

3. Alternating Forward Lunge + Twist

4. Side-to-Side Duck-Under Squats

5. Extended Leg Pulse-Ups


Week Two

1. Dumbbell Squat

2. Extended Leg Floor Touch to Knee Lift

3. Sumo Squats - Alternate Side Lunges

                                                               4.  Weighted Squat Step-Outs

                                                                5.  Extended Leg Crossovers




Simple Exercises For a Fit, Fabulous Body 



A plank is a static exercise, which means you don’t need to move while doing it, but simply hold your body in the correct position instead. To do it right, follow the example shown in the picture and prop yourself on your elbows, forearms, and forefeet.

 While in this position, the muscles that keep you straight are being worked, such as the abs, arm muscles, back, and anterior thigh muscles.






Your knees and feet should form a straight line. When you are down, start pushing yourself up as slowly as you can.



To do a correct push-up, assume the plank as the initial position, and then push yourself up with your arms. The most important thing is to keep your back, bottom, and legs in a straight line.



Abs And Glutes

First, prop yourself on your hands and feet so that your body forms a triangle above the floor. Raise one of your legs as high as you can, as seen in the first picture, and then lower it slowly and try to touch the tip of your nose with your knee. Return to the initial position and do the same with the other leg.

Midback And Triceps

Pull dumbbells up toward the lower part of your chest, keeping upper arms and elbows next to your ribs. Concentrate on squeezing your shoulder blades together until dumbbells touch your abdomen.


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E-mail: bilingualnews@gmail.com    •    1-800-256-8161

© Copyright 2017 to The Bilingual News | All Rights Reserved   |   Designed & Developed by The Bilingual News


E-mail: bilingualnews@gmail.com    •    1-800-256-8161