Posted 21 October 2020 by

Need Better Workout Clothes? Here Are Some

Tips on How to Shop and Choose

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While a lot of people want to look great while they workout, your fitness attire should be more about fit and comfort and less about fashion. What you put on can impact both your motivation and stamina.

Some forms of workouts, like swimming and biking, will call for specific attires. For general exercises, it’s wise to wear something that keeps you cool and fits well. Go for the right fitness at-tire by considering comfort, fit, and fabric.

Here are some tips on shopping and choosing the best workout outfit for your favorite type of exercise.

9 tips on shopping for workout clothes


1. Choose moisture-wicking fabrics

If you just cannot handle the sticky feeling of sweat, look for a synthetic fiber that will draw the sweat away from your body so it can evaporate. This will definitely help keep your body temperature down during intense sweat sessions. Spandex, nylon, polypropylene, Lycra, and bamboo work well.

Cotton is a comfortable, soft fiber, which works well for low-intensity workouts like stretching or walking. When this fiber becomes sweaty, it can cling and feel heavy to the body and so it wouldn’t work well for aerobic or intense activities.


2. Find the perfect fit

It would be best if you considered how your fitness attire feel when you are wearing it. Depending on your personal style and body image, you might want to put on a fitness gear that covers most of your body and loose. Or, you may prefer to wear fitted clothes, which let you see your curves and muscles as you workout.

If you must wear loose attire, consider also putting on something that is moisture-wicking and tighter, such as a polypropylene short or top.


3. Tailor your fitness outfit to the specific activity

It’s a wise idea to choose a sports outfit based on the kind of activity you would be doing in it.

For instance, you may prefer to avoid pants, which are wide-legged for cycling or spinning since they may get caught on the pedal or chainring. Fitted or tight exercise clothing are better alternatives for it.

For Pilates and yoga practitioners, avoid choosing loose tops as they can move with you during different poses. Rather than putting on an over-sized or loose top, it’s a better idea to put on form-fitted exercise wear.

4. Choose the right undergarments for exercise

For ladies, a comfy sports bra is key. There are two main types of sports bra: compression and encapsulated.

Encapsulated sports bras usually have individual cups for every breast and work best if you put on a larger or C cup. Compression sports bras secure breasts with pressure and are an excellent choice if you wear a B or an A cup. A nice bra also offers support and flexibility.

Look for moisture-wicking and light fabrics for underwear and socks, too. Cotton socks may soak up moisture that can create friction and result in painful blisters.


5. Wear attractive and bright colors

While fit and function are the most vital elements, you want to feel beautiful while you’re exercising, or else you might be tempted to cut your session short.

The colors you go for can as well affect your workout on both a psychological and physical level. If you sweat a lot, black isn’t the color to put on while you exercise on warmer days.

Red colors are known for boosting your heart rate, making them helpful for high-intensity exercises. Neutral colors are said to increase a sense of calmness and can be a better fit for workouts like yoga.


6. Choose outfits according to your needs

Women can put on leggings with t-shirts and tops for a comfortable workout, and men can put on shorts with t-shirts. If you don’t like shorts, consider wearing flair pants or workout pants.

You can put on full sleeve sweatshirts or t-shirts for exercises during the winter season to keep your body warm and comfortable.

7. Shop for appropriate footwear

Tennis players, trainers, and runners will want to pick a workout shoe, which improves performance and protects their bodies. Ensure you wear a comfy athlete shoe, which supports your ankles and feet.


8. Research quality

The first thing you will notice when you begin shopping for workout clothes is that they can be very costly, especially if it is clothing from big brands. However, it is still vital to not skimp on quality.

Purchasing for quality will ensure that you will get the most value for money and may save your hard-earned cash in the long-run.


9. Try them on

Only purchase items that you know will make you feel concentrated, confident, and comfortable. If you are online shopping, simply ship back or return the pieces that don’t feel right for you.


The final verdict

There can be no greater investment than investing in a fit, quality, and attractive piece of sneakers or fitness apparel.

If your budget restricts you, consider trying to look for online coupons and vouchers. This tip is important when you are online shopping. Once you have chosen an item that fits you, open another browser window. Next, search for a coupon for that particular item. Often enough, individuals share coupons and voucher codes online. If you’re lucky, you can get a discount. You can also get instant shopping discounts. Please click here for more information.


Posted 21 October 2020 by

7 Daily Practices to Help Maintain

Your Workout Schedule

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Starting a workout program may be one of the best things you can do to your body but maintaining it is among the hardest parts. If you have ever hit the gym I know the above line sounds familiar and this should be a must-read blog. During the pandemic working out has proven to be even more difficult with the tough restrictions put in place but these should not deter a committed and motivated mind. The big question is how to maintain workout schedule? Below are workout preparation tips and workout tips to help you stick to your workout routine.


Workout tips for maintaining a successful workout schedule

Not only will these habits create a workout program that works but also will ensure you stick to them to see and enjoy the results.


Choose an enjoyable workout

This is one of the reasons that contribute to failed workout routines because not enjoying the activity will make it more of a task or a burden. Working out should be a fun activity that excites you and brings the best out of you. Picking an enjoyable workout or activity will help you stick to it and keep a positive attitude about it. Before starting on your workout program it is key to research the ones you like. After you workout drink some healthy tea to fully recharge.


Start small

One important life lesson that working out instills in us is that there is nothing wrong with taking baby steps. A few small wins will amount to big wins but that is after you put in the required work. Starting small helps to promote daily consistency which goes a long way to ensure that you will do it for a long time. As you progress and set tougher goals you should compliment yourself with small deeds such as preparing your favorite cup of tea. As simple as it may seem taking a cup of tea daily will do your body more good.


Eat a healthy diet

A healthy diet when combined with regular exercise can help guard the body against diseases thus maintaining your daily workout schedule. Tea is among one of the workout drinks that you must have daily to make sure you fuel your body. The good thing about tea is you can buy it from online tea and coffee shop and custom it to your desired taste. So as not to fall short of your expectations you should at least drink two liters of water daily. If not so you can incorporate drinking tea regularly as this will serve the same purpose as water. Tea is easy to make and you can have it as your workout drinks, this will boost your energy and give your body numerous benefits.


Dress appropriately for your activity

Investing in quality workout clothing will help you to be comfortable while you exercise. Dressing appropriately will help to motivate you to start working out, prevent injuries and eliminate the ’sweaty t-shirt’ problem. To help combat another problem is that you should keep your workout clothing and gear where they are visible. Designate a visible shelf or table that you cannot miss while you are in your house, this will help to serve as a reminder that you ought to work out.


Find an exercise buddy

Working out is strenuous to the mind and body thus the need to have a support system. Whether online or offline make sure you can find somebody to talk to who will motivate you to get back to your exercise regime. Having an exercise buddy who is dedicated as you are will force you to show up for your exercise as you will be accountable to them. When you workout with an exercise buddy you will push yourself harder, the exercise will be more competitive and more fun. This will drive both of you to your set goals even faster.


Rest your body

The body needs to rest after a workout session. At least give yourself a day or two off every week to let your body recover and rest. For a good work out sleep is essential and to help you sleep after a day full of activities is tea. It comes in different varieties such as loose leaf tea and tea bags which are simple to prepare. Tea helps to relax the mind and this promotes better sleep which allows the body to rest. If you are dead set you do not need any rest then other less strenuous exercises such as swimming or yoga will allow your body to rest while you exercise.


Reward yourself!

Regular exercise has its set of long term rewards such as a greater sense of well-being, better sleep and more energy. After you complete a workout program or achieve your fitness goals it is important to give yourself immediate rewards. Choose something simple that you look forward to such as having a hot bath, a massage or getting a souvenir to celebrate your hard work. Tea is also a great reward for the body as it rejuvenates your body while you mentally prepare and look forward to the next exercise program.



Your health is priceless and starting a workout program is an important step towards achieving a healthy life. However, it does not have to be overwhelming and should be as simple as having a cup of tea. To establish a healthy habit that will last a lifetime all you need to do is to plan and pace yourself. This blog has given you all the necessary tools to commit and to maintain your workout program. Adding to your healthy habit is tea and coffee which will boost you with energy and nutrients to get through the day. Remember to help maintain your workout schedule you need to keep going and focus on your fitness goals.


Posted 12 October 2020 by

5 Cheat Meals

During the Fall Holiday Season

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Fall or otherwise known as autumn is one reason people get most excited. It’s the season that happens between summer and winter. Fall is full of fascinating, enchanting, and attractive colors. When you notice that the leaves are slowly changing their color, then you know it’s already fall season.

Fall also brings good weather. Most people say it is the perfect sweater weather since the weather is not too hot or cold. Plus, the thing is, people’s cravings intensify when the weather is so good. I bet you could think of many different delectable cheat meals to cook and enjoy by yourself or friends and families during fall. Listed here below are the five best cheat meals you can grab or make during fall.


1. Sizzling Steak and Potatoes

Who would not love a plate of sizzling steak and potatoes on a somewhat cold evening in the fall holiday season? A steak and potatoes meal is a classic. And indeed, a lot of people would not say no to this.

It’s one of the best cheat meals you could prepare since most cuts of steaks are higher in fats than other protein-sourced foods. And when you say higher in fats, it’s not so preferable to eat it daily. Hence, the fall season is one magnificent excuse to consume a sizzling steak and potatoes meal.

Potatoes are a rich source of carbs. So, it’s safe to say that protein and carbs nicely go together that will please your taste buds. It’s easy to prepare since you only have to place the steak and potatoes into a large mixing bowl. Season it with salt, pepper, garlic, and onion to taste. Stir everything together in a baking dish and cook for one to two hours. So that’s it! Enjoy!


2. Juicy Roast Chicken

I think everyone would agree that a superbly flavorful chicken is exceptionally mouthwatering. How much more a juicy roast chicken that is served on a Sunday supper during the fall season holiday? Its tenderness and juiciness are some of the reasons why it is worth considering as a cheat meal.

However, unlike others, you should not get intimidated by the chicken’s size or the fact that it is a whole chicken that you are about to cook. There are ways to simplify it so that you’ll enjoy preparing it and achieve the desired taste.

Thus, simply season it with salt, herbs, and spices. Roast it in your oven at 425 degrees Fahrenheit temperature so that you’ll attain the crispiness of its skin and experience the juiciness of its inside. Set on 15-18 minutes of cooking time and another 10 minutes resting time. Finally, if there are no streaks of blood around the chicken, then it’s perfectly cooked. You are now ready to serve it and share it with family and friends.


3. Pumpkin Spice Pancakes

The fall season is when the pumpkin harvest comes in; that is why pumpkins are always closely related to this season. So aside from the pumpkin traditions and activities you get to witness in fall, there will always be pies, desserts, most especially pancakes made of pumpkin. And this, my friend, is one of the best cheat meals and experiences during the fall holiday season.

Thus, the pumpkin spice pancakes are a rather unique and flavorsome kind of pumpkin dish because the pumpkin itself makes it exquisitely moist and dense. What’s more stunning is that the spices’ combination adds a remarkable twist that an ordinary pancake does not possess.

So if you want to experience the best fall breakfast ever in your life, get excited to try this fantastic and hearty dish and be ready to be satisfied. This is one of most adults’ picks since not only is it delicious, but the steps to make it are also so much easier and enjoyable. You can click here to learn how to make these delicious treats!


4. Caramel Apple Pie

Of course, apple picking is one of most people’s favorite fall activities. Hence, you can always create varying desserts that are made out of apples. And caramel apple pie is still on top of the fall dessert list. Effortless to make; and one of the best cheat meals. For sure, it won’t take you a half-day to make it.

Thus, you will only need sliced green apples, graham cracker crust, some whipped toppings, and sweetened condensed milk. Simply combine until creamy and smooth. Refrigerate for at least four hours, remove after that, and finally drizzle with caramel toppings. Easy-peasy and worth sharing with friends.


5. Pumpkin Pudding

Pumpkin pudding is one of the best ways to celebrate fall with your kids, as this is one of the top-notch cheat meals during this season. It’s quick and easy to prepare, so creamy and full of your favorite fall spices.

You just need vanilla instant pudding, evaporated milk, pumpkin puree, pumpkin spice blend. Combine together in the jar of your blender. Then, blend it until mixed. And just like that, your pumpkin pudding is ready to serve.



With these best cheat meals, you absolutely won’t forget your fall holiday season experience. Not only are they easy to make and yummy, but they also bring family and friends together. And this is what fall is all about: having fun over meals, enjoying the weather, and making good memories.


Posted 24 September 2020 by

Guide: Starting An Exercise

Routine After 40

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It is never too late to start working out and improving your health. Science continues to show the ever-increasing benefits of fitness. If you are reading this article, you most likely already agree with both of these points. You may be unsure, though, of how or where to get started. That is where we come in. 

This article is going to breakdown what it should look like when starting an exercise routine after 40. It isn't going to give you a detailed step by step workout, although, if you are looking for one, there are plenty of fitness websites out there that would have one for you. Instead, it is going to provide a checklist of what you should be making sure your exercise routine entails. It will make sure that you are better protected, while also making sure that you are maximizing your workouts and fitness. 

So before you get started with any fitness plans, make sure you take advantage of these six keys to starting an exercise routine after 40. 


Start at Your Pace

Every fitness journey is different. Just because someone else is doing something doesn't mean that it is a perfect fit for you. This is especially true when starting an exercise routine after 40. You need a plan that is going to fit your needs, and also make sure that you are staying safe as you exercise. 

You also need to recognize that it is a process. The more you can find a lasting plan that is going to allow you to be successful, the better. You don't want that workout plan that promises that you will lose 30 pounds in the 30 days. Instead, do a little research and come up with a gameplan that fits your needs, schedule, and so on. The better you can do this, the higher the chances will be of accomplishing your fitness goals. 


Joint Safety

A big part of lifting is joint safety, regardless of age. As you get older, though, this is especially true. This means that you need to make sure that you are executing controlled movements as you lift. You don't want to be jerking the weight around or trying to lift heavier than you should be. You want to challenge yourself, but only if you can execute the lift with the correct form. 

Secondly, you need to make sure that you are selecting the right kinds of exercises to protect your joints. You want to do low impact exercises. These are specific bodyweight exercises, machine lifts, very controlled movements with free weights, etc. As a general rule of thumb, make sure that you are comfortable doing the lift, and that you aren't trying to do too much weight. 

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Realistic Nutrition

Working out and hitting the gym is an excellent start, but a big part of an exercise routine is what you are putting into your body. The more you can eat the right things, take supplements, stay hydrated, etc., the more success you will see. 

This doesn't mean that you need to do a purge of your entire house or that you can't ever eat dessert again. It does mean, though, that you should sit down and figure out some realistic nutrition changes that you can make. Being able to do this is going to help to improve your fitness results drastically. Remember, though; you aren't looking for a "quick fix." So do your best to work your way into lasting changes. 


Consulting an Expert

There are a lot of quality fitness resources out there, but there is also a benefit that comes with directly talking to an expert. So if you have questions, or need clarification on a specific fitness topic, consult an expert. Whether it is scheduling a session with a trainer, talking to a nutritionist, etc., don't be afraid to ask questions and learn from the experts. By doing this, you will be able to maximize your workouts and improve your chances of living the healthy lifestyle that you are looking for. 


Mix Up Your Workouts

The gym is a great place to workout and get in shape, but it isn't the only option. If you want to have a fitness routine that you really enjoy, be willing to mix it up. Here are a few ideas to help you get going. 

Go for a walk or a run around the neighborhood or on your favorite trail.

Do a home workout while watching your favorite TV show. 

Play a sport on your own or join a city league. 

Take the kids or grandkids to the park and run around with them.

Go to the pool and swim some laps. 

Get the bike out and go for a ride. 

The more you are able to mix up your workouts, the more fun you are going to have living an active lifestyle. You will look forward to your workouts, rather than falling into the monotony of doing the same thing every week. 


Value Your Recovery Time

When it comes to an exercise routine, it is crucial that you also value your recovery time. Working out will tear your muscles down and fatigue them. Your recovery time needs to focus on resting those muscles and allowing them to build back up. The better you can do this, the less sore you will be, and the more frequently you will be able to workout. As mentioned earlier, nutrition is a crucial part of this, but also taking the time to stretch, relax in the pool, etc., makes a big difference as well. 


Starting an Exercise Routine After 40 Conclusion

It is never too late or a bad time to make good decisions, and starting an exercise routine is no exception. When making that decision, though, it is also important that you take the time to layout a winning gameplan. Hopefully, with this article, you will have the foundation you need to start an exercise routine after 40. 

By starting at your pace, being safe, emphasizing your nutrition, consulting experts, mixing up your workouts, and valuing your recovery time, you will be well on your way. You will have the foundation that you need to be successful and will be able to enjoy your workout routine. 

Just remember that it is okay not to know everything. Do your best to keep learning as you go, and embrace the challenge of living a fit and healthy lifestyle. 


Posted 30 July 2020 by

Training For Adolescent Athletes:

Critical Pointers

The subject of training kids and teenage athletes is often contentious because there is quite a bit of mixed and inconclusive evidence. Some literature shows that certain types of strength training might harm the bone structure of a developing adolescent. This has been widely debunked over the years because it follows smart and sound training protocols.

In this article, I will illustrate the various training strategies that I pursue my adolescent athletes based on both knowledge and scientific literature. They are approaches that I have used effectively not only to improve efficiency in these developing people but also to avoid injury.

Here are the most important pointers and tips for training adolescent athletes and children.


Start very basic and simple

I suggest starting with basic postural exercises as with most of my clients, single-leg stands, planks, bodyweight squats, bird dogs, and other easy exercises to improve proper body alignment. Kelly works with TAE says, The goal is to set the framework early on before resistance exercises or higher load / higher impact movements are added.


Don’t jump into strength training too soon

Generally, I make it a rule that I will not work with athletes under the age of 15 because of physical limitations or restrictions, but because of the mental aspect. The training that I make my athletes do, whether they are 12 or 70 years old, requires a very high degree of intellectual commitment and awareness because most of the activities we do require carefully performed eccentric isometric holds. John manager at TrumpLearning says, That's because the most powerful single training approach to learn proper technique and body mechanics is excentric isometries. The level of concentration needed to execute these correctly is, however, high.


Focus on the basic foundational movements

Whether it's an adolescent athlete, intermediate, or highly experienced pro athlete or not, it focuses 80 percent of anything I do for my clients and athletes around the fundamentals. This is particularly true during the first six months of the training cycle. Before we try some more advanced variations that you see me posting daily, they must first get the right to execute these special variations by mastering the daylights with eccentric isometrics from the simple movement patterns. And then can we add more special updated models regularly, without completely changing the basics.


Make the training fun.

Many coaches and trainers, including the military boot camp, approach dealing with younger athletes or athletes in general. This unfortunately generates a negative perception surrounding the school. Thus reinforcing the concept of achieving maximum strength, concentration, and commitment per set is significant, we also want the athletes to look forward to their training as this will most likely ensure long-term performance and adherence to the training. Don't be afraid to let them have fun, especially between sets and during periods of rest.


Give manageable homework

The younger the athlete, the more pliable the nervous system is. Lucky, an expert from whom students approach assignment help melbourne says, If the aim is proper neuromuscular education and patterns of activation, a few simple activation exercises will go a long way to help them improve the right technique and coordinate between strength training sessions.


Teach them proper dietary strategies early on

The adoption of pleasant eating habits is important not just for the athletic success of the growing adolescent but also for long-term health and wellness. Set the stage in life early by teaching basic, easy-to-follow, sound dietary principles. In addition, except for high-quality protein powders, protein bars, fish oil, and multivitamins, I do not recommend many sports supplements.


Video and watch

Visual learning methods and mental stimulation strategies have a significant effect on the developing mind of an adolescent athlete. In reality, one of the most successful coaching techniques there is capturing their shape during an exercise, and making them watch it as a means of additional guidance, as remarked by John, working with EduWorldUSA.


Demonstrate and impress

It can sound a little shallow and superficial, but it can go a long way to the coaching process to win a kid's respect by making a positive impact upon them. I'll show my athletes regularly a heavy collection of a particular activity so they can see visually what the correct form looks like with heavy loads. You will be shocked how successful something like this can be, sometimes being more impactful than hours of practice because you have now given their minds a lasting visual experience that they would seek to imitate from that point on.


Educate and inform

Young athletes are remarkably in sync with the human body on condition that they are properly trained. Rather than watching them go through an exercise mindlessly, teach them why they perform the drill and the basic principles of how this training can translate to their athletic performance skills. When they understand why they're doing something they'll buy into the system more likely and enjoy the cycle. Throughout the rest of their athletic career, this would ultimately help them improve their preparation.


Posted 22 July 2020 by

How to Prepare Your

Gym for COVID-19

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The Covid-19 Pandemic has changed the world. This is especially true for gyms all over the world. The Coronavirus can be transmitted through fluids. An infected person can sneeze or spit on a surface and spread the disease. This also goes for sweat, which makes gyms a hazard zone. Gyms can get cramped and people sweat a lot during workouts. This type of environment is a great breeding ground for the Coronavirus. And because of this many gyms have suffered great loss. In the past few months, a good number of gyms have closed down due to canceled memberships. However, as dire as things may seem, gyms can still survive and even thrive during the pandemic. You just need to follow the right precautions. Here are 7 Tips on how to prepare your gym for Covid-19.

1.  Stay in contact with old clients

First things first, there will be times where your gym has to close down temporarily. This can be a scary time for gym owners because you never know whether or not your clients will come back. They may feel that it is too dangerous to risk going to the gym. This is why you should make it your top priority to stay in contact with old clients and reassure them that your gym is 100% safe. Send regular emails that ensure clients that your gym is still up and running. You could also offer virtual gym classes such as taebo, pilates, martial arts, etc. This may seem challenging at first, but the continuity of your gyms depends on your client’s continued patronage.


2.  Provide hand sanitizer stations

As it was stated earlier, the main means of transmission for the virus is through infected fluids such as spit, phlegm, or sweat. Coronavirus can easily spread through hand-to-hand bacterial transmission. This is why you should install hand sanitizer stations on key areas around your gym. This will allow gym members to frequently sterilize their hands during workouts. 

One of the challenges of providing hand sanitizers consistently is that there can be eventual shortages. This is why you need a steady supply of hand sanitizers. One way to do this is to make your own hand sanitizers.  There is a myriad of high shear inline mixers for sale. These machines give you the ability to create your own hand sanitizers. Best of all you can customize your hand sanitizers according to your needs.

3.  Frequently sanitize your gym equipment

Aside from providing your gym members with hand sanitizers, it is also important that you sanitize your gym equipment as much as possible. Always have cleaning tools on hand. That way, once a gym member finishes using the gym equipment, he or she could wipe it clean. 

Your staff should also be on hand to clean key areas throughout the gym. Areas such as showers, locker rooms, and the waiting area should be cleaned and sanitized frequently throughout the day. The same goes for yoga mats, boxing gloves, and other equipment where the user’s sweat can soak into the material. 

This may seem excessive and tedious, but remember that the lives of your gym members are in your hands. Thus it is your job to make your establishment as safe as possible.


4.  Actively look for new clients

Aside from keeping tabs on your old clients, it is also important to actively look for new ones. This may be a difficult task, but it is hardly an impossible one. You just need to push a bit further. There are many ways you can reach out to new clients. You can send out weekly email blasts. You can tweet about your gym. Friends and other members can also post comments and ads through their Facebook accounts about your gym.

You can also offer great discounts and free sessions. While doing marketing, just remember that there will always be people who want to exercise, despite the situation. It is your job to seek them out and give them the best service possible.


5.  Limit number of gym users per day

One of the best ways to prevent a Coronavirus outbreak in your gym is to limit the number of gym users per day.  By limiting the number of gym users, you are making your gym less crowded. Thus people will have more space to go about their workouts without having to get in each other’s way. This also makes it easier to clean and sanitize the equipment. This may have disgruntled some members who have to wait their turn. However, in this new normal, we all have to adapt. 


6.  Have your members bring the right gear

The responsibility of staying safe does not only fall upon you. It is also the member’s responsibility to follow the rules and bring the right gear. Your members should bring their own face masks, lifting gloves, and towels. Lifting gloves will provide added protection and also allow members to work out more effectively. Face masks will provide protection to the face, in case other members accidentally sneeze or spit nearby. 


7.  Stay vigilant

These precautions are hard to maintain, and there may be a chance that you and your staff will get complacent in the long run. This is why, as early as day one you should instill a sense of vigilance in your staff and members. Constantly remind them of the rules. Don’t be afraid to give penalties to people who don’t follow them. The Coronavirus is an ever-present threat. It is your job to stay as vigilant as ever.



The gym business has been struggling these past few months. luckily, you are armed with the knowledge to turn things around. Now you can run your gym with efficiency and confidence.


Posted 18 July 2020 by

6 Fun Ways You Can Improve

Your Protein Shakes

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Whether you are an athlete or a bodybuilder, one of the most necessary supplements you can have is a protein shake. A protein shake is a drink that contains protein powder and other supplements. They are specifically designed to build muscle and heal torn muscle fibers. They are the go-to drink for most gym-goers. But as great as they are, you can get tired of them if you drink them every single day, and if you have an active lifestyle you will have to drink them every day. This is why you need to tweak them a bit. Here are 6 fun ways you can improve your protein shakes.

1.  Change to glass bottles

Most gymgoers use plastic bottles for their protein shakes. This makes sense because plastic bottles are durable and can be stored easily. The only setback is that plastic bottles tend to have an annoying aftertaste. Especially when you add water to get that last bit of protein powder at the bottom. This is why you should change to glass bottles instead. Water and other beverages always taste better when drunk from a glass container. 

There is no plasticky aftertaste, and it’s much easier to clean them because you can see the bottom. There are also no plastic crevices where the powder could get into. Glass bottles can be quite fragile though, so it is best that you get custom made glass bottles instead. Luckily companies such as RoetelI are masters at custom made bottles. Through Roetell, you can buy wholesale drinking glasses and bottles at a very reasonable price. 


2.  Add some fruits and chia seeds into the mix

Protein shakes by themselves tend to be quite bland. Even with flavorings like chocolate or strawberries, protein shakes can still be boring. This is why you should spruce them up with fruits and chia seeds. The fruits will add a certain bite to your protein shakes. They will also infuse your protein shakes with vitamins and minerals contained in the fruits. You could also add some chia seeds to give your protein shakes more texture. Chia seeds can also give an added protein boost because they are extremely rich in protein. Some nutritionists even advise using chia seeds instead of eggs, because they have less cholesterol.

3.  Use almond milk instead of water

Although water is commonly used as a liquid for most protein shakes, it does not mean that it is the only liquid you can use. If you want your protein shakes to have more flavor, you can use dairy products instead. From a nutritional standpoint, it is better that you use almond milk for your protein shakes. It is full of protein and is more versatile because people who are lactose intolerant can drink it as well. It also has far fewer calories than cow's milk.


4.  Add a bit of honey

Protein shakes are health drinks, so most people frown on adding sugar to them. This is understandable because the body converts sugar very fast, and it has the potential to be converted to energy and fat, if not used right away. But you should remember that most people who drink protein shakes work out a lot. This means that the energy they get from sugar is used pretty quickly. So it is ok to add a bit of honey into your drinks. Just as long as it is in moderation.

You should avoid refined sugar because it has a very high glycemic index. It is better to use honey instead. Honey has less fructose than refined sugar. The body processes and absorbs it at a slower rate, so you will have more energy throughout your workouts and have fewer chances of getting a spike in your blood sugar. This makes it easier to digest, and won’t have any adverse effects on your blood sugar in the future. If you add honey to your protein shakes, it is important that you use only a little. Remember that honey still has sugar, so moderation is key.


5. Sprinkle a few oats into your protein shake

Protein powder is predominantly made up of whey protein, which is the liquid that separates from milk during the cheesemaking process. It is concentrated protein and is great for helping your body recover after a workout. But if you only use whey protein in your shakes, it may cause a nutritional imbalance in the long run. This is why you should add some oats into your protein shakes. Oats are high in iron and fiber and can help supplement your workouts. The iron will help strengthen your body’s overall functions during your workouts. You’ll have a lot more energy and your immune system will be strengthened a great deal. The fiber will also make your digestive system more efficient and promote healthy bowel movements. 

When you add oats into your protein shakes, you should just sprinkle a little bit. If you add too many oats into your shake, it may end up as an oatmeal instead of a shake.  It is better if you use a blender because the oats may be more difficult to drink if they are still whole. 


6.  Add some nuts for an extra protein boost

Aside from oats, nuts are also a great supplement to protein shakes. They are nutritionally dense, and contain healthy fats that provide energy throughout the workout. They also have a great deal of protein, and can help boost your daily protein intake. Certain nuts like macadamia, almonds, and pistachios are ideal because they have a high-fat content, and have vitamins and minerals that can reduce the risk of chronic diseases and heart disease.

6 Fun Ways You Can Improve Your Protein Shakes scr2.jpg


Protein shakes are a necessity in all our workouts. They ensure muscle building and repair and can enhance our overall health. So it makes sense that you make them as enjoyable as possible. With these tips, you’ll be able to make the best protein shakes possible.


Posted 04 June 2020 by

Eight Science-Backed

Benefits Of Going Keto

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Benefit #1: the keto diet can help you obtain (and maintain!) a healthy weight

The keto diet is excellent for losing fat and keeping it off. For example, a meta-analysis of 13 randomized controlled trials concluded that:

“Individuals assigned to a VLCKD [very low carbohydrate ketogenic diet] achieve a greater weight loss than those assigned to an LFD [low-fat diet] in the long term; hence, a VLCKD may be an alternative tool against obesity.”[1]

What’s more, randomized controlled trials found that the keto diet produces up to three times as much weight loss as a high-carb, low-fat diet.[2-3]

In other words, if you want to lean down but are sick and tired of failing your weight loss attempts, the keto diet may be the key to a slim figure.


Benefit #2: the keto diet boosts brain function

When going keto, most people experience an improvement in their brain function and mental clarity.[4-5]

The keto diet supports your brain in various ways and for various reasons. A major reason is that ketosis enhances mitochondrial functioning. [6]

Researchers believe ketosis stimulates the formation of new mitochondria in your brain, especially in your hippocampus. [7] This aids your mental clarity, memory, and energy levels.


Benefit #3: the keto diet can help manage or even reverse diabetes

Many studies show minimizing carb intake benefits people with diabetes. In fact, the keto diet was the standard diabetes treatment before the discovery of injectable insulin. [8-9]


Consider the following:

Research published in Annals of Internal Medicine found that when type 2 diabetics went low-carb for two weeks, they improved insulin sensitivity by up to 75%. [10]

And another study involving 21 individuals with type 2 diabetes found that seven of them could stop their diabetes medication within 16 weeks of going keto. [11]


8 science keto cutandjacked 1.jpg

Benefit #4: the keto diet reduces heart disease risk

While saturated fat and cholesterol are often alleged to clog arteries, these compounds do not cause heart disease. [12-14]

That’s good news for keto dieters because this eating style loads up on high-fat foods such as eggs, nuts, and bacon.

In fact, the keto diet reduces heart disease risk for four main reasons. The keto diet: [15-18]

  • *Stimulates weight loss
  • *Elevates levels of the “good” HDL cholesterol
  • *Decreases blood triglycerides levels
  • *Reduces blood pressure


Benefit #5: the keto diet boosts mental well-being

The keto diet benefits various mental disorders and conditions. For example, research shows the keto diet: [19-22]

  • *Has an antidepressant effect
  • *Improves the behavior of children with autism
  • *May stabilize mood in bipolar disorder patients
  • *Has cured one case of schizophrenia


Benefit #6: the keto diet can be therapeutic for various neurological diseases

These include Alzheimer’s, ALS, Parkinson’s disease, infantile spasms (West syndrome), and epilepsy. [23-26]


Benefit #7: the keto diet may prevent and fight some types of cancer

Most cancer cells rely on glucose as fuel, which is why keto diets may help prevent and fight the disease.

For instance, when in-vitro cancer cells only receive ketones and fat for energy, they often die. [27]  Plus, various studies show the keto diet helps fight brain cancer. [28-29]


Benefit #8: the keto diet can improve gut health and bowel disorders

Many bowel diseases are the result of gut pathogens and infections, both of which rely on glucose for energy.

By minimizing your carb intake, you stave off these infections and pathogens. That’s how going keto diet can improve gut health and treat bowel disease.

Impressive, don't you agree?  And if you're ready to reap the benefits, you can get your customized keto meal plan for the price of just three movie tickets.

Click the link below to get started.




P.S. Remember that you’re covered by their 100% satisfaction guarantee.
It’s simple. If, for any reason, or no reason at all, you’re not delighted with your custom meal plans, you’ll get a full and immediate refund.
In other words, by claiming your custom meal plan today, you have nothing to lose and a lot to gain (except for fat!).
So, if you want to enhance your health and figure while eating tasty meals you'll look forward to, click here to get your custom keto meal plan.



  • 1. Br J Nutr. 2013 Oct;110(7):1178-87.
  • 2. J Pediatr. 2003 Mar;142(3):253-8.
  • 3. N Engl J Med. 2003 May 22;348(21):2074-81.
  • 4. Appetite. 2009 Feb;52(1):96-103.
  • 5. Neurobiol Aging. 2012 Feb;33(2):425.e19-27.
  • 6. J Child Neurol. 2013 Aug; 28(8): 1027–1033.
  • 7. Biochim Biophys Acta. 2009 Mar;1790(3):208-12.
  • 8. Nutr Metab (Lond). 2008 Dec 19;5:36.
  • 9. Nutrition. 2015 Jan;31(1):1-13.
  • 10. Ann Intern Med. 2005 Mar 15;142(6):403-11.
  • 11. Nutr Metab (Lond). 2005; 2: 34.
  • 12. Am J Clin Nutr. 2010 Mar;91(3):535-46.
  • 13. Am J Clin Nutr. 2015 Aug;102(2):276-94.
  • 14. Ann Intern Med. 2014 Mar 18;160(6):398-406.
  • 15. Arch Intern Med. 2004 Oct 25;164(19):2141-6.
  • 16. J Nutr. 2006 Feb;136(2):384-9.
  • 17. N Engl J Med. 2003 May 22;348(21):2082-90.
  • 18. Am J Clin Nutr. 2009 Jul;90(1):23-32
  • 19. Biol Psychiatry. 2004 Dec 15;56(12):981-3.
  • 20. Pediatr Neurol. 2009 Aug;41(2):111-3.
  • 21. J Child Neurol. 2003 Feb;18(2):113-8.
  • 21. Med Hypotheses. 2001 Dec;57(6):724-6.
  • 22. Nutr Metab (Lond). 2009 Feb 26;6:10.
  • 23. BMC Neurosci. 2006 Apr 3;7:29.
  • 24. Brain Res. 2009 Aug 25;1286:25-31.
  • 25. Nutr Metab (Lond). 2009 Aug 10;6:31.
  • 26.  Lancet Neurol. 2004 Jul;3(7):415-20.
  • 27. Carcinogenesis. 2014 Mar; 35(3): 515–527.
  • 28. J Cancer Res Ther. 2009 Sep;5 Suppl 1:S7-15.
  • 29. J Am Coll Nutr. 1995 Apr;14(2):202-8.
Posted 26 May 2020 by

The Hidden Cause Of

Lower Back Pain

Published: May 26th 2020

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Take a look at the shape of your spine -- notice the curves -- and see that your neck ("cervical spine") and low back ("lumbar spine") have the same shaped-curve; but, your mid-back ("thoracic spine") has the opposite curve:

hidden back pain-neck posture scr1.jpg

This means when you move a segment in the lower spine, the mid-back compensates with an equal and opposite movement, forcing your cervical spine to imitate your lower spine.  Basically, if one segment rotates in your lower spine (i.e. L3), it's a good bet the same segment (i.e. C3) in your neck has rotated, as well.  

Most people miss this.  They don't realize they are causing small rotations and mal-alignments in their necks by sitting with improper posture, working on a computer all day, texting or emailing friends from a smartphone, or putting the phone to their ears while having a conversation.

Yet, it's these neck imbalances that often make someone susceptible to a back injury to begin with... or slow to heal.  It's always a good rule to consider checking out your neck if you have low back pain.  

More often than not, if you haven't had success with other therapies, look for what others may have missed...

Make simple adjustments to your work habits, talking on the phone, and the strain you place on your neck to improve function.  I suspect you'll be surprised by how much your neck and mid-back affect your low back, as so many others have been...

If you take the time to improve the health of your entire spine -- instead of just your back -- you'll notice improved flexibility all over your body, less or no back pain, and more energy. 

If you think you might be placing strain on your neck, tipping your chin up, rounding your shoulders, or spending a lot of time on a computer, I'd highly encourage you to check this out:

The "Hidden" Cause of Low Back Pain (click here)


Posted 25 May 2020 by

What Is The Best Stretch

To Do If You Text A Lot?

Published: May 25th 2020

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For a long time we’ve known about the twin problems of texting and using a computer.

But no-one realized just how far the damage could go.

Regardless of how much you hit the gym, how well you eat or how much you look after your body, hours spent sitting at a desk with your neck craned over a keyboard or constantly arching your head down to look at your smartphone eats away at your health in ways you could never predict.

Every minute you spend in these positions contributes to even more long-term pain and damage to your body.

Now that you know you can do something about it.

You’ve probably tried a number of exercises before and found yourself wasting hours of your time stretching only to find that it only provide minimal effect.

There are several specific movements beyond simple static stretching that you can use to correct Ugly Forward Head Posture or text neck as it's called.

Take a look at the pictures below. Which do you think is the best stretch?

Stretch To Do if You Text a Lot scr2.jpg

Is it....

Stretch A

Stretch B

Stretch C

Take a guess above and check if you are correct.

Plus, on the next page, you will discover the 3 ways that texting is killing your physical and emotional health.

Were you able to guess right?

Answer.  All three exercises are included in Injury Specialists Rick Kaselj's "sequential flow" that help unravel the neck muscles in order to instantly improve head posture for greater strength, better health & less than 15-minutes per day.

Unravel your neck for greater strength, posture, brain health & energy


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