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Fitness Tips

Living a healthy lifestyle, staying strong and active is a mind-set. Our motto: 'Mind over Matter'. You can achieve anything. Stay strong and focused and with the right guidance you will meet your goal
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10 Things to Know Before Attempting to Build Muscle

What gives someone the right to teach exercise?  Beware from those trainers that claim to know a lot but yet cannot get you the results you want.  Just because they use the words “anatomical” and “its physiology” doesn't mean they have the slightest clue what they're talking about.

Or “teaching someone the basics first”. Some guys don't have the first clue what “basics” for exercise should be.

Ben Pakulski and Dr. Jacob Wilson don't claim to know it all, and never will but for your own safety and for the sake of making progress,

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Want More Well-Rounded Shoulders?

how to promote businessAmong the 10 million users of Bodybuilding, there are probably 10 million different shoulder workouts. Individuality can be a good thing, but certain principles make some routines better than others, especially for specific goals. So rather than present you with 10 million ways to train your delts which would make this article slightly time-consuming to read I've whittled it down to seven really great ones, each with a unique training goal.

Pay especially close attention to how exercise choice and order, weight rep targets, volume, and advanced-training principles can be manipulated to fine-tune a routine for a specific goal. If you find one you like, try it for 3-7 weeks, then go back to your regular workout or try another from the list.

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Learn How to Determine Your Body Fat

how to promote businessBody fat is the amount of fat in your body when you compare it to bones, muscles, water, tendons, organs and other body components. To remain healthy and minimize the chances for cardiovascular and other diseases, you should lower your body fat levels to at least the acceptable percentages of 25-31% in women and 18-25% in men. To know when you are healthy it's recommended that you measure the levels.


To help you out, here are some of the ways of doing it:

Fat Calipers

These units work by requiring you to pinch your fat with your fingers and then measuring the thickness of the

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Upper Body Strength Workouts for Women

This 10-minute upper-body strength workout was developed for SELF by Cori Lefkowith, Orange County-based personal trainer and founder of Redefining Strength. The moves she selected work not only your arms and shoulders, but also your chest, core, and back. "The higher your intensity and the more muscles you work at once, the more bang for your buck you're going to get," she says.

"I like to make sure to include back exercises in as many upper-body workouts as possible as it helps improve our posture. Plus, the back is a big muscle group that, when worked, will help you burn more calories during your quick workouts." They also tend to target your arms anyway (your biceps in particular), she adds.

Here's how to do this 10-minute upper-body strength workout—all you need is a set of medium-resistance dumbbells.

For each of the following five moves, here's your mission:

  • Do the exercise for 20 seconds
  • Rest for 10 seconds
  • Repeat 4x

Then, move on to the next move.  

Click here for 10-Minute Fat Loss Programs

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7-Day Workout for Weight Loss

If you’re trying to lose weight, you may know that adding more workouts to your weekly routine is one of the best steps you can take. However, it can be tough to come up with a perfect plan on your own if you have no idea where to start. Whether you're totally new to fitness or just need some guidance,you’re covered here. Celeb trainer Adam Rosante, author of The 30-Second Body and C9 ambassador, came up with a plan for SELF readers to help guide you to success with any weight-loss goals you may have (when it’s paired with healthy nutrition choices and good sleep, of course).

“This plan is highly effective, but totally accessible to all levels,” says Rosante. Here, he plans out your Monday through Sunday—all you have to do is show up and work hard. This mix covers all of your bases, but if you need to swap something out, that’s NBD—this is just an example week of the types of workouts you can be doing. Consider it a baseline to help get you going.

Here's how to use this plan:

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Are you having back pain?

If you have low back pain or sciatica, you may benefit from a few sessions with a physical therapist to help you control your symptoms and learn exercises to do to help prevent future occurrences of your pain. Your physical therapist can teach you specific back exercises and postural correction techniques to help improve your mobility and abolish your back pain.

One exercise that many people with back pain benefit from doing is the prone press up.

The press up is one of the main motions in the McKenzie Method progression of back exercises. If you develop back pain or sciatica, it is one of the first things you should do to help get control of your symptoms.

Who Can Benefit from the Prone Press Up?

Just about anybody can benefit from at least trying the prone press up exercise. When back pain strikes, it should be one of the first things you try. People with particular back conditions may benefit from performing the press up. These conditions may include:

  • Bulging discs
  • Herniated discs
  • Back spasms
  • Loss of the normal lumbar lordosis (forward curve) in your spine
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How Women Can Lose Up To 50 Lbs

Although the statistics claim that men and women suffer weight issues alike, the women folk will agree it's a tougher battle for them. Men have it easy. They can gorge on calorie-loaded servings of dessert and still stay slim. On the other hand, we women have to watch everything we put into our mouth and wait to see where it will soon show up.

It's a matter of difference in the way our bodies are created. Fret not! Here are 10 nutrition and workout tips for women who want to lose 50 pounds in 4 months. Follow them strictly if you want to burn all the stubborn body fat like your counterparts.

Did you know it is harder for women to lose weight than men? 

The above statement is true. Weight loss is harder for women than men. Several studies support this fact. In situations where males and females had similar diet and fitness routines, the former were able to lose weight faster than the latter. Why?

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No More Excuses For Not Working Out

No more excuses why you didn't workout.  Learn what great exercises can help you to build strength, gain muscle, boost cardio and burn calories using your own bodyweight while you're at home or traveling.

 10 Reasons To Do Bodyweight Exercises  -  The at home exercise that really works

By Elizabeth Quinn (Updated July 02, 2014)

Getting fit doesn't have to be complicated. Simple bodyweight exercises are often the best choice for those without a lot of time, money and motivation to learn or employ the latest fitness fads. Bodyweight training can also be a great choice for building strength, gaining muscle, boosting cardiovascular fitness, and burning calories. Here are ten reasons to get on board with bodyweight training.

Fast Fitness Gains

Bodyweight exercises lead to fitness gains in a hurry. Most bodyweight exercises require you to perform multi-joint movements (compound exercises) that work against gravity. These types of movements (squats, lunges, push ups) all make up the cornerstone of any strength training routine and are extremely effective for building strength and boosting cardiovascular fitness. The fact that you can do the exercise anywhere makes it far less likely that you’ll skip a workout, and the This is a perfect formula for building fitness quickly. Add in the fact that many bodyweight exercises automatically engage core strength and stability moves, and you have a recipe for a well-rounded, effective exercise you can do for the long-term.


Functional Fitness

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Improve Activity Levels with Healthy Shakes


This is a good article to read by Sara Gottfried, MD  30-Day Challenge: The ONE THING YOU CAN DO TO RESET YOUR HORMONES

I am often asked: What’s the ONE THING that will fix my hormones as fast as possible? My answer is to drink a green protein shake every day until your hormones are back on track, which usually takes 30 days, or longer depending on severity. Since you’re reading this article, I will assume your hormones are out of whack, and I want to challenge you to replace one meal with a nutrient-dense green shake for the next 30 days. It will help your mood, mindset, blood sugar, and weight loss. Your green shake will double your energy. It will make you feel lighter and less burdened, especially if you substitute your problem meal with your green shake.

Here are details – the WHY and the HOW – on how to create a shake for maximal nutrition and hormone-resetting powers.

Why swapping in a green shake for one meal a day might improve energy and weight loss

Green smoothies contain vegetables that are packed full of vitamins, minerals and omega 3’s, making them nutrient-dense – increasing energy, promoting healthy digestion, stabilizing blood sugar and reducing antigenic load. Providing your body with a clean source of nutrients can curb junk food cravings or binge eating, and trigger weight loss.

Save up to 75% on Weight Loss Support Supplements 

Why this nutrient-dense meal replacement helps hunger and food choices all day long

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What's the Most Effective Butt Exercises for Women?



for – If you are a lady who battles to get the ideal shape buttocks you need so you can look and feel provocative, then you’ll require some great exercises to set out toward women. You may definitely know and have investigated exercise center participations and saw a hundred odd contraptions on infomercials that guarantee they fix, tone and shape your butt while making some espresso and give a back rub or garbage. These things are not so much important to exercise the ass; some for women taking into account straightforward home can prompt amazing results:butt exercises for women



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