8 inspiring Quotes From Fitness Icons

8 inspiring Quotes From Fitness Icons

Becoming an iconic fitness and athletic role model is pretty tough, but when one achieves it through hard work, tenacity and ironclad motivation – the results can’t help but inspire other people. A lot of people look up to these fitness figures and push themselves further due to the motivation and the inspiration they get from looking up to these accomplished athletes. Because of that I wanted to share 8 of my favorite quotes from various fitness and role models that I think will help anyone who needs a quick pick me up.

“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.” – Arnold Schwarzenegger

I find this very inspirational as Arnold has since gone on to do a lot of things, acting, politics, modeling and much more. I am proud to share that he is a vegan and he advocates it quite actively, making it all the more reason that I find his quote as a wonderful motivation and a great way to inspire myself to further my fitness sessions. Think about this when you are mudding through the last few sets of your bench press or a the last few miles of your run, this will make sure you finish it.

“If something stands between you and your success, move it. Never be denied.” – Dwayne “The Rock” Johnson

Another amazing fitness icon, Dwayne, “The Rock” Johnson became a huge success as a WWE wrestler, where he reigned as the champion and brought motivation to a ton of people. Using his influence to further his career, he then moved on to acting and continues to inspire so many people into getting into fitness. I honestly think he works hard, shows it and pushes people forward. I salute you good sir!

“I feel an endless need to learn, to improve, to evolve—not only to please the coach and the fans—but also to feel satisfied with myself.” – Cristiano Ronaldo

What better motivation is there than to better yourself? Cristiano Ronaldo understands this and he can inspire a lot of people to start believing in themselves too. Sometimes you want to get some motivation from other people, but in the end you need to know that everything you do that is involved in fitness, is really for you and your own improvement.

“You’re going to have to let it hurt. Let it suck. The harder you work, the better you will look. Your appearance isn’t parallel to how heavy you lift, it’s parallel to how hard you work.” – Joe Manganiello

Another role model in fitness, Joe Manganiello has seen quite his ups and downs on the big screen. However no one can dispute the fact that he works pretty hard in the gym to reach where he is today. Reading that line above has given a lot of people some needed motivation and can inspire you to go that extra mile. When you hit that wall, hit it back harder, if it doesn’t break, hit back even harder than before. Your hard work will pay off one-way or another, but the harder you work the stronger you will be. I believe Joe on that saying.

“You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.” – Michael Phelps

I’m pretty sure there is no one alive who hasn’t heard this fitness icons name. I mean how many gold medals does he have? 18? How in the world, would that not inspire millions of people? Simple: it is impossible. He is a great driving motivation for a lot of people to really get into their fitness plans and go further than they ever would have before. When you feel as though you’ve done all you can in each workout, you realize that Michael Phelps probably thought that too and then went even further, you would persevere to go as far as you can as well.

“There comes a certain point in life when you have to stop blaming other people for how you feel or the misfortunes in your life. You can’t go through life obsessing about what might have been.” – Hugh Jackman

Hugh Jackman quote

Only a person who has been living under a rock doesn’t know who this man of pure fitness physique is, after all if all is said and done, he is Wolverine. As an actor he has brought a great light to the movie house and can inspire anyone of any age to go and start working out, the motivation that he can bring along with his name to get into fitness can’t be measured at all. I think I speak for a lot of people, thinking that the next actor to play Wolverine will have some very big shoes to fill.

“Success is usually the culmination of controlling failure.” – Sylvester Stallone

The story of Sylvester Stallone is a great way to inspire everyone, if you don’t know it, I suggest you look for it and learn a lot more. I’m not entirely sure if the story is true, I have read a lot of sites that said otherwise, but regardless it is a great motivation to try your hardest. Maybe he didn’t have to sell his dog just to feed himself but in the end Sylvester “Sly” Stallone worked pretty hard to get where he is today, and as a stellar beacon of fitness, this man deserves our recognition.

“My motto has always been that you can’t say, ‘Oh, it won’t happen to me.’ You have to say, ‘That can happen to me.’ So always be aware that things can happen.”Venus Williams

Everyone pretty much knows the iconic duo of Venus and Serena Williams, two of the most dominant female tennis players in pretty much any tournament. They have gone through hell and high water to reach where they are today, plus they continue to astonish and inspire so many people with how they continue to improve on a yearly basis. They are a force to be reckoned with on and off the court, and are some of the most powerful motivation for a ton of athletes. Keeping a positive outlook is important but when you hear it from a fitness icon like Venus Williams, you tend to keep it to heart so much more.

And there we have it, some of my favorite fitness icons’ quotes, they are a great driving motivation and they continue to inspire me to go against myself even harder. When I need to push myself harder, I remember that all these people started at the bottom as well and inched their way up, little, by little, step, by step. While their legacies were not built in a day, their contributions to both sports, motivation and as an inspiration to many others, will continue well into the future given the level of hard work that they have placed into their sports or their respective crafts. Stay healthy!

5 Things To Rremember When Lifting Weights

5 Things To Rremember When Lifting Weights

So you’ve been lifting some weights to get into shape or maybe you are just about to start, either or good on you, getting in shape is no joke and weight lifting is a great way to really get a good workout in however make sure you know some of the more important stuff so you don’t injure yourself. Weight lifting can really get your sweat going for any workout, plus if done correctly with some cardio and a great diet, you’re bound to lose some weight. The only danger is not knowing what to do with weights, and not remembering these things can lead to a world of hurt. Additionally there are a ton of misconceptions when weight lifting that it needs to have some clarifications that needs to be shared. So here below are 5 things that you need to remember regarding safety and common misunderstandings that veterans and newbie’s alike make regarding weight lifting. Take the time to read it in order to find out more about weight lifting, if you’re just about to start this is important if you’ve been doing the workout for quite awhile already, it’s always good to brush up every now and again.

Weight lifting does not necessarily mean that you will bulk up – This is a common misconception when someone starts weight lifting and it is not entirely true. While it is possible to gain a lot of muscle when you’ve decided to start weight lifting and when I talk about muscle, I’m talking about a lot of potential muscles here, however weights doesn’t necessarily mean that you will gain said mass. Again the potential is there, it depends on how much weights you actually lift, the reps you do and the times you go to the gym as well. There are a lot of factors that can really dictate how much muscle you can gain when you are weight lifting but if you aren’t into heavy muscles, just go simple with your workout and you’ll be lean and mean instead of big and strong, the choice is really yours.

Remember the right way to lift – This, I cannot stress this enough, so I will say it again – this is really important. As newbies your first job is to figure out the proper form and positions you need to do when lifting, every angle and form, burn them into your brain and into your workout. These tried and practiced forms will make sure that as someone new to the gym you won’t end up with an injury or pull something, putting yourself out of commission. For veterans however it is important to remember and practice form for pretty much the same reasons, but you need to make sure you aren’t complacent every time you go to the gym, a moment of carelessness could lead to a long time out of commission and nobody wants that. As important as this reminder is, I will stress again that you must lift by doing the proper form, otherwise might as well open a door to a world of hurt yourself.

When do I increase weights or reps? – Well this is a little tough, since it really varies from person to person however the general rule of thumb is, if the reps or the weights are too easy on your last set, maybe it’s time to step up a little. Mind you as a newbie, it is ideal to slow down a little and get used to the form, the weights and reps, no need to rush these things. As seasoned veterans in the gym workout, you probably know when to increase weights and reps already so this is almost secondary nature. Just make sure you don’t go overboard and carry too much weight or do too many reps, it is rather tempting to some people but control and knowing your limits is a must for weight lifting. Don’t rush it, if you are doing things right, which I am hoping you are, you will reach more weights, reps and sets in no time. The gym isn’t going anywhere, neither are those weights, so enjoy the casual, sweaty and rather heavy walk to your goal.

weight lifting
It is always best to know the basics of weight lifting for a safe and healthy progress.

Make a journal – Track your progress, it isn’t a good idea to just try to wing things. The journal will be the definitive guide to knowing if you are doing well on your weight lifting workout or otherwise. You will be able to know how many reps, sets and weights you are doing, this way you won’t injure yourself by doing too much, too soon. The journal is a great idea to track your weight gain or loss, which ever you are gunning for as well, so it is ideal to really make sure that you maintain and update the journal for maximum workout effect. I know a number of people who have benefited from keeping a journal and to be honest I haven’t met anyone who has had negative effects from keeping a said journal, so I don’t see a reason as to why anyone would not keep a journal, so what’s stopping you? I personally suggest that you stick with a written journal rather than an electric one. There’s just some satisfaction to having your progress written by hand, but hey go with whatever works for you.

Make sure to warm up and cool down – An ideal way to really avoid injury is to take the time to warm up before weight lifting and then take a little more time to cool down after your workout. Some people tend to forget to do warm ups and cool downs, this should become automatic for you before and after any workout, especially for weight lifting as people can get some pretty gnarly injuries when left with cold muscles. And yes I did use the word gnarly, not sure why but it felt right for that statement. As one of the more important things to remember, the warm up and cool down should be on top of your list of things to do before and after weight lifting, do not underestimate how important either one is for your safety and well being.

And there we have it, some simple things to remember when you are going to go weight lifting. They are the basic of the basic actually when you workout and please take the time to re-read anything if you don’t understand. Your safety when weight lifting is always at the utmost importance, progress comes second, why you may ask? If you get injured, your progress will come to a grinding halt, so again it’s in your best interest to really take everything to heart. So aside from the safety tips the misconceptions need to be cleared up as mentioned above. Stay healthy!

How Biking Helps

How Biking Helps

Biking has lately been in a great spotlight, really highlighting how the sport, exercise or workout, whichever you prefer has quite a few fans of that are fairly much fanatics. Regardless if you are biking or plan to get into it, maybe even in the office or gym, you have probably heard someone raving about how great biking is as a workout and quite frankly, I would like to throw my hat in. While I do favor running, biking is still another great workout to get your cardio in. To know more how biking can really get your body going, read on and perhaps you’ll start pedaling out in the open road after reading.

It can rejuvenate your body – Research has found that regular biking can really keep you looking younger and helps keep skin looking healthy. Everyone knows that regular exercise can increase the oxygen in your body, more oxygen means that your body can do more of its work, and a workout that will really get your blood flowing is biking, so if you want to keep looking young, bring out that bike.

Get better sleep – Alright, you know how after a workout, you end up getting so tired but that satisfied type of tired? Well biking will do just that. Getting extra exposure to the sun, will get you that extra vitamin d that your body will sorely need and that will help get you nice and tired for a long, and wonderful night’s rest.

Increase brainpower – Research has shown that after a few minutes of biking, people have done 15 percent better in mental tests. So if you are about to take an exam in school or whatever, go on a bike ride going to class, not only will you get your workout in but you’ll have a better chance of scoring a better grade too, I will count that as a double win in my book.

Better health altogether – Well this is a no brainer, but regular exercise will indeed increase your bodily defenses against sicknesses. Biking is a great workout to get your sweat going and by doing it regularly, you can really strengthen your immunity system and get in better shape. Say goodbye to obesity problems and myriad of sicknesses that come with it, and in the end isn’t that what we all want?

Better for the environment – With no carbon footprint to its name, biking can really save the planet if you think about it. Not only does it take less space when parking, it has no carbon emissions as it zooms down the road, plus it helps you lose weight as a workout. Of course it won’t go as fast as a car unless you’re a pro and have the right equipment, weather, incline and open road but pretty much that’s the only negative side effect that I can figure out.

Fighting against cancer – While going to the gym and doing your regular workout is a good way to get in shape and fight against cancer, there have been studies that biking is particularly good at keeping your cells strong and able to fight off cancer. In fact in this study, women who go biking bring reduces the risk of breast cancer by 34% which is pretty darn good to me.

Great for some family time – Regardless if it’s a workout or just for fun, biking can really be a good way to spend some family time together. Kids can bring their own bikes and ride along their parents, or for the younger ones, there are a ton of equipment available in the market that will not only let them join you, but get a front seat to an exciting and very relaxing sport or workout.

biking with friends
Biking not only is good for our body physically, but for our mind as well. Also a good way to bond with family and meet new friends.

A little friendlier on your wallet – While some of the biking equipment can go from very reasonable to is-that-really-the-cost-for-a-bike without a motor, it can be very affordable if done right. And honestly as opposed to a monthly gym membership, the cost is usually rather upfront with minor maintenance tweaks here and there, if you use it for your regular weekly workout and for a few years, it will end up being cheaper in the long run. Of course if you go nuts on the biking expenses, well that is a different story altogether but hey, if you control it right, you should have a rather affordable and exciting workout to look forward to.

Keep your joints in better shape – Again while running is one of my favorite workout plan, biking provides less impact on your muscles such as the knees, ankles, and legs. Of course there are ways to lessen the impact of running in general but being comparative with both workout ideas, biking does seem less painful in the long run.

Burn more calories and fats – As a workout, cardio is an ideal way to lose weight, this works by burning calories and fats, so biking will really work it’s way up to getting you lean and mean. This works not during the exercise itself, but you will burn quite a bit then already, but research has shown that after the workout, you end up burning calories 30 minutes after biking, maybe you burn even more calories as research shows.

Become happier – As most people have discovered, a regular workout and exercise is a great way to increase your endorphins. Endorphins are the hormones released when your body goes through exercise and it gives off a very relaxing and happy feeling, actually it can be compared to morphine as they say. As a lot of people know there is this thing known as a ‘runners high’ and something very similar can happen while you are biking, this legal ‘high’ as you will is something that can get very addictive to a lot of people, but in a good sort of addiction, can’t believe I actually said that line but it is what it is. With regular exercise, your body will continue to release endorphins and you will be happier in the long run.

Find some new friends – Just like I mentioned earlier, there are quite a few fanatics out there and they make wonderful biking friends. There are a ton of groups out there who welcome anyone to join their workout, they enjoy going on the ride with veterans and beginners alike, in fact they are more than happy to welcome newbie’s and teach them the ropes, maybe impart some knowledge and some tips trust me they will enjoy having you join their little or in some cases huge groups.

And now there we have it, some very compelling reasons as to why biking will help you out, there are a ton of other reasons but I figured this is plenty to take in already. I really believe that biking is a great workout and most people should try it, but I understand there are reasons why they would avoid it, maybe they don’t know how to ride a bike or they are a little apprehensive of the equipment cost, either or, I do advise that you find a way to try it out if even for a little while. Stay healthy!

The Best Inner Thigh Exercises Of All Time

The Best Inner Thigh Exercises Of All Time

A lot of people tend to forget about the thighs when they workout, but trust me a lot of women never forget about them as they love to hate these next to bellies. I can understand why really, it’s quite hard to tone and very easy to gain weight on thighs, but with a proper workout that will all be in the past at the very least. But let’s not forget the inner thighs, admit it, you almost did, didn’t you? Not a lot of workout plans really account for the inner thighs, it’s a little understandable I suppose. For anyone who has had their challenges with reducing or toning their inner thighs during a workout, you’ll want to keep reading as I’ll list down the how to of some of the best inner thighs exercises that will help you shape that muscle up!

Exercise ball lifts – Bring out a nice yoga mat or stretching mat for this one, along with the good old exercise ball. Now lie on your side, place the ball firmly between your feet, maybe by your ankles as much as possible, move your feet up to the side, opposite of the side you are lying on. There you go, you can definitely feel a little burn as you do this inner thighs workout. Do a few more reps and a couple more sets and switch sides; you’ll be done in no time.

Glider side lunge – This is a simple workout with no equipment needed, just a little sweat and elbow grease. Stand straight with your legs shoulder length apart, make sure your feet are pointing straight and are firmly planted on the ground. Now slowly crouch, bending your left knee and stepping your right leg to the right side, point to the side and return to starting position. A few more times and your inner things will thank you, switch sides and you are golden.

glider side lunge
Glider side lunges are easy and a workout with no equipment needed.

Pilates inner thigh leg lifts – Once more bring out the yoga mat. Now lie on your left side, and place your right leg out, by bending your knee, keep your left leg straight. It feels as though it is a “come hither” sort of position, let’s be honest but trust me this will be a great workout for your thighs. Now lift your left leg up to the side, higher than your right leg’s position, after doing this a few times you won’t make fun of this exercise ever again. As always switch positions and finish up both sides.

Narrow squat  – Let’s keep it simple once more with a pretty easy workout routine. Keep your feet together and your hands to your sides, now squat lower while keeping your feet together, this will target the inner thighs, lift your arms up straight in front of you so you’ll have an easier time balancing yourself. Wash, rinse and repeat, do a few sets of these and you’ll be doing great in a few weeks.

Squeezing bridge – Another easy workout routine that only needs a yoga mat and maybe a pillow that isn’t too big, maybe a throw pillow. Lie on your back and keep both your knees bent and your feet firmly placed on the mat as well, squeeze the pillow between them make sure it doesn’t fall with a little movement. Now using your lower back, slowly lift your hips up, keep the pillow squeezed as this will allow your inner thighs to get the workout it deserves. As always repeat a few more times and you are done.

Chair pose – I can’t really go through a workout that focuses on inner thighs without mentioning a yoga position can I? Well here is one that will make your workout easier than before and your thighs healthier too. Stand straight, place your hands together in a prayer position, elbows as straight as you can get them and make sure your feet are kept together. Now slowly and gently bend your knees while twisting your upper body to the right, try to twist your neck to look up as well, from there try placing your left elbow on your right thigh, hold it a few seconds and return to the starting position. Switch sides and keep doing it a few more times and you are done for this workout.

Elbow plank with leg lift – The plank is a tried and tested exercise, if done correctly it can do wonders for your workout and this particular type of plank will help shape up your thighs as well. Place the mat on the floor and lie on your right side. Now use the blade of your right foot to balance, and your right elbow and forearm to raise your upper body. It’ll almost be like you are floating, now slowly extend your left arm and leg as far as you can, point them upwards, repeat a few more sides and switch.

Leg swings – Alright let’s keep going with some ideal workout exercises for your inner thighs. Stand on one foot, let’s start with the left leg, keep your arms straight to support your balance, keep your right foot off the ground and slightly to the side, while keeping that leg as straight as possible. Now gently swing it to the front and back, keep your balance as much as possible and repeat a few more times, and as always switch legs.

Crossover lunge – Second lunge workout on the list, starting to see a pattern here perhaps? As you can imagine, lunge workout exercises are great for your thighs and this is another one that will work well with a medicine ball if you have one handy. Keep the medicine ball in front of your chest and stand straight, feet shoulder length apart. Now lunge forward with your left leg, but swivel a little to the right, get as low as you can go without falling on your rump. Return to the starting position and then do the other leg, repeat, repeat and repeat once more.

Squats are a good workout to tone your inner thighs.

Pile squats – Get a chair or have something sturdy beside you to hold on to, keep your feet apart, as you can and have them pointing outward. Now slowly bend both knees as low as you can while supporting your balance with the chair I mentioned earlier. Get back to the starting position and repeat a few more times.

There we have it my good friends, some pretty solid workout exercises that will really tone up your inner thighs. Love them or hate them, make sure that you don’t forget to spend a little time on your thighs every now and again on your workout, remember repetition is the mother of experience as they say so if you can’t get used to the exercises above, just keep practicing them and repeating it over and over, soon enough you’ll be an expert.  Stay healthy!

Can Gym Selfies Boost Confidence And Eliminate Stress?

Can Gym Selfies Boost Confidence And Eliminate Stress?

I’ll be the first to admit that the selfie is a strange topic of discussion or even a main idea for a blog article, however it does not mean that we should forget about it completely. Regardless if you hate the term selfie or you love it and practically do it everyday to boost your confidence or reduce your stress, it is something that has taken the world by storm. Along with smart phones, the selfie has become something that pretty much everyone who owns a camera or a smart phone has done, very rarely is it something that we have yet to experience. Now let’s get a little deeper into it, does taking a selfie in the gym boost your confidence and reduce overall stress? Perhaps, let’s see what experts have to say about it.

So a selfie is defined as a picture one has taken of oneself, typically one taken with a smart phone or a webcam, then shared on social media. This is just in case you aren’t aware of the term, which is highly unlikely but let’s be safe altogether.

Now let’s hear some of the arguments regarding a taking a selfie at the gym to raise your confidence.

Check out and definitely see progress and it will really bring down the stress – Sometimes as you workout, the scale will tell a different measurement as to how you are feeling, you know that feeling right? When you hit the gym and your confidence is building up, yet when you step on the scale you’re still at the same weight, you might start to stress about your progress. However a selfie can rectify it, especially if a lot of people like and comment on your progress. Nothing gives you a strong confidence boost rather than awesome support from friends and family.

Give yourself a little pat on the back with a proper selfie – When you’ve hit a wall and the stress has built up from going to the gym, you need to make sure to get that confidence boost ASAP. A selfie can really help by posting it and gaining some good vibes from friends, you’ll be back to hitting the gym hard before you know it.

Make sure to fix yourself up – I know when we hit the gym, we aren’t there for the glitz and glamour of it all, we are there to workout. However once in awhile it doesn’t hurt to pay a little attention to looking good. I’m not saying nightgown and full on makeup here, I mean who can run in heels on the treadmill right? But at least let’s go to the gym in decent attire so that when you do decide to take a selfie it isn’t so bad, it will get some stress off your back plus give you a mini confidence booster too.

That’s pretty standard list, fairly short and I might have missed something but let’s go on to the negative part of taking a selfie in the gym.

Some people find it annoying – Well when you take a selfie, it is rather obvious and quite frankly a lot of people have little patience with it, in fact they stress the fact that you do it and kind of sneer at you. Not sure why exactly but sometimes you can definitely feel that stink eye on you as you take a selfie, ever notice that? Not something you want really but it can’t be helped, if you let it get to you the selfie will not only stress you out, it will also attack your confidence so be warned.

Everyone has an off day – Let’s face it, we can’t always look good. That is a given truth in life. And at the gym, not everyone always looks their best especially for a selfie. This makes it especially true when you are on a tread and getting a real stress workout going 10 km/h or something, not an ideal place to get your confidence when you go for the selfie.

Negative comments – As with everything in life, be prepared if you post a selfie, sometimes it’s not all about the love. A lot of trolls out there will look forward to bashing you for pretty much any reason and when your confidence is low, this can really shatter you. If this doesn’t stress you out too much then I wouldn’t worry about it.

I think I’ll quit while I’m ahead about the selfie in the gym. End of the day is if you are in need of a stress reliever or a confidence push, the selfie can really make or break your day. And as a personal note, if you aren’t bothering anyone, aside from those who think it’s annoying, that’s something you cannot control, then you go ahead and do that selfie in the gym. Just make sure not to hold up the line to the machines alright? Stay healthy!

8 Awesome Yoga Blogs

8 Awesome Yoga Blogs

Just in case you didn’t know, there are a ton of yoga blogs out there just for you. I personally love yoga and can’t get enough of it, I’m so happy that it’s been one of the go to fitness exercises in the market today. There are so many types of yoga as well, that just choosing is a challenge in itself. To top things off, I decided to write this article in order to help you discern some of the more widely known and very interesting yoga blogs that can help further your fitness, so please keep on reading.

Yoga Dork – If you are new to fitness and to yoga, then this is the blog you want to go to. It keeps things light and has some very interesting articles that can really open up your mind to the world of yoga. Aside from that they pretty much touch on any topic related to yoga, so you’ll always be in the loop if you keep checking in on this website.

Yoganonymous – One of the bigger names on this list, Yoganonymous has been a go to site for a rather long time for a lot of yoga loving people and for good reason. As soon as you go to the website you’ll see so many links to a ton of articles that will really get you into fitness, some new age stuff and a ton of yoga information, you’ll love it from the start to end. Regardless if you are new to yoga or otherwise, take the time to check out this site and you’ll be happy that you took the time to click on a few links here and there.

Yoga Times – Starting off your own yoga studio or plan to travel a lot around the world? Well this is the yoga blog perfect for you then. Yoga Times has a ton of information for anyone who is willing to go through the inner depths of this website, it will further their fitness of that I can assure you. Plus if you are looking for yoga centered events, this could be the site you are looking for alright.  Of course the site also shares some great recipes and other health tips that you’ll definitely want to go over.

Do Yoga With Me – There are a few people out there who prefer videos rather than reading and quite frankly, that’s alright, everyone has their preferences. And if fitness and yoga is what you are looking for, go on to the Do Yoga With Me blog for some very awesome video resources. They cater to newbie’s and veterans alike, giving some of the most detailed and skilled videos that will pretty much show you how to get down and yoga. What more could you ask for in a blog right?

Yoganomics – Being an independent yoga instructor is not easy, not that I am one but at the very least I can understand where they are coming from. Yoganomics site is dedicated to these people and will help you grow your yoga studio to the goal and target that you’ve been working a sweat towards. See what I did there? Yeah, I totally went there. But seriously if you need a little pep talk or some tips that will help your yoga small business or studio, even the work from home yoga instructor business, this will be the ideal website that you visit on a daily basis. With over 10 years of online experience banked together, how else can you go wrong with this one.

Daily Downward Dog – If you are a yoga pose perfectionist, then I’m sure you must have been to the Daily Downward Dog website more than once a day. After all this site is dedicated to making sure you get the maximum effect and the correct posture for pretty much all the yoga poses. Pretty much the best friend of fitness junkies, this site can really help you get that tricky pose down, add some sprinkling of for fun yoga articles that will both inspire you and keep you interested, this website will really get the yoga junkie a good fixing.

Yoga.com – Pretty much exactly what the website address tells you, this is the yoga blog that will not only launch your fitness on to the next level, but it will help you stay on the yoga boat, assuming there ever was one. Yoga.com promises to share some of the most innovative and interesting news regarding yoga, while also sharing some detailed videos that can really help you get out of a slump or learn a thing or two. Riddled with a ton of articles, you can read or watch a few days away just by checking out their front page, if you go deeper into the site you’ll be welcomed by a ton of information that is just waiting to be shared with anyone who is interested in yoga.

Yogatoday – Perhaps one of the longest running blogs on the web to this day, still lauded as one of the best ones to this day, Yogatoday is the information capital of yoga and fitness, you’ll want to take a few minutes a day to check out the site for some new videos, articles and poses. Additionally you can even sign up for an online class for yoga that has a test trial and what not, the fitness in this site is no joke and you can really feel the love for yoga as you keep watching the videos. Manned by some very talented instructors, the online class can really take you to another level and all in the comfort of home, I’m sure that will really get a lot of you going to this site.

Special mention: F*ck Yeah Yoga – If your ideal yoga blog is on social media and you happen to be on Tumblr, this is the fitness blog you’ll want to add or follow. This special mention is because it’s not a stand alone site but if you really just want some quick snippets of yoga and fitness, you’ll definitely want to sign up for a free Tumblr account to check out some crazy poses, inspirational banners here and then, plus you’ll be able to message some of the other enthusiasts on site, what’s not to love?

So there we have it, 8 yoga and fitness blogs that will really bring you to your next plane of nirvana, well 8 ½ if you really think about it. Make sure to practice yoga properly, the information is all online but the sweat, blood and tears sometimes doesn’t get through the sites, you need to be serious about your fitness plans and goals if you really want to make the most of any of these blogs. Don’t worry though if you’re new to yoga, these sites will happily help you and hope that you’ll get as hooked on the exercise as they all are.  Stay healthy!

The Best Wines For Your Waistline

The Best Wines For Your Waistline

My dear friends, if you are anything like me you enjoy a glass of wine every now and again, however drinking your calories is a good way to really let your waistline go as most of us have learned over the years. That should be a head’s in itself to watch your waistline and keep your wine drinking to a minimum or casual, however I’m happy to share with you some tips to the best wines for your waistline, after all a happy tummy is a happy you.

Check the alcohol by volume – While there is no nutritional value in most bottles of wine, actually I’m not sure I’ve ever seen one in any bottles but oh well, the alcohol by volume or the ABV tells you how much percent alcohol is in wine. The higher the alcohol by volume, the higher the potential content of calories in it which will pretty much go to your waistline, so the lower the better if you are watching your weight.

European wine is the way to go – Given the tip above, European wine usually has stricter regulations, meaning lower alcohol by volume, which in turn leads to less calories for your waistline. Unlike US brands or other countries, European wine has quite a hold and rather strict regulations regarding the produce of their bottles, so that makes it a good win for you.

white wine
White wine is a good choice and even better when shared with friends.

White will make it right – Another simple tip to drinking wine is to drink white, as once more they tend to have less alcohol by volume and again that means less calories for the waistline. Of course on occasion red wine is alright but again it’s all about control and moderation, but if at all possible go with white wine to save your waistline the unwanted gains.

Avoid champagne – As fun as champagne is and how great it is for special occasions, if you want to keep your waistline in check, then keep the champagne as such special occasions indeed. The sugar content within a bottle of champagne is quite significant as opposed to regular wine, that is just unwanted sugar consumption, calories and much more. Stick with regular white if you want something special for the night but feel free to splurge every so often, after all every so often is alright just don’t go crazy here.

Spritzers are a viable option – I’m not saying to do this with really good, expensive wine, that would be atrocious and an insult to the makers, even if it does help your waistline. However if you are just looking for something a little special in the evening after a long day of work, make that white wine a spritzer and you’ll not only cut down the calories, you’ll enjoy the drink and still keep your stomach in reasonable proportions. That’s a pretty sweet deal if you ask me.

Opting for spritzers won’t hurt either.

Share that bottle – When in doubt about the calories and your waistline, call in the cavalry. Enjoy the bottle with friends, a glass of wine goes a long way with good friends but if you drink a whole bottle alone, well you really get the blunt of the calories, sharing you can almost split the calories in half. Plus you get to enjoy a nice evening with your friends or family, which makes it a ton more fun.

And there we have some pretty great tips to cut down with the calories of a bottle of wine, making sure that while you enjoy your night, your waistline won’t wake up to regret it. Stay healthy!

Must-Have Cheap Equipments In Your Home Gym

Must-Have Cheap Equipments In Your Home Gym

Going to the gym is something most of us do or have at least experienced, after all we all need to get a good workout in and maintain our fitness as well. However I’ll be the first to admit that sometimes it is a bit costly to maintain a gym membership but there are solutions around that, at the very least be quite a bit cheaper, with a few negative sides here and there. While you may not be able to afford every extreme machine out there, at the very least with some research and a little elbow grease, you can have some rather great workout options in the very comfort of your own home. Again you may lose out on some quality time with a trainer, but there’s something about making sure you’re attending to your own fitness in your own home, that makes it so satisfying. So if that is something you are interested in, keep on reading and you may never need to go to the gym again.

Free weights – The sheer versatility of free weights or even adjustable weights is something every home gym must-have and quite frankly it’s why this item is on this list. Of course the cost can be from cheap to astronomically expensive but you can pretty much gauge your own workout need and decide from there. There are so many options available in the market I wouldn’t even know where to start really, but the one thing that is for sure is that your fitness will not go unchecked if you keep using these weights at home. Best part of having these is, no line in the gym to use them too, pretty sweet deal.

free weights
Free weights are one of the most common home fitness must-haves. Huge variety, affordable and can be stored easily.

Chin-up bar – Talking about cheap equipment, a chin-bar is a must have workout tool for your home. Chin-ups, pull-ups and what have you can really get a good workout going if you know what you are doing and with a chin-up bar, it makes it all possible. Aside from it being rather cheap, it can pretty much go toe-to-toe with the bulkier and more expensive gym equipment that is used for fitness. Just make sure that you install it properly as an accident on it can really hurt your entire body, if you catch what I mean.

Punching bag – A punching bag is something you can definitely use at home. If you are looking to really get a good sweat going for your workout, plus you know what to do with a punching bag, this could be the ideal item for your fitness, plus it really helps that it is rather cheap to purchase, the only challenge is to figure out where and how to place it in your home. Make sure you leave enough room to allow the punching bag itself to sway around. Add a boxing ring and you’ll have your own boxing gym… just kidding, where would we ever buy a boxing ring anyways?

Stretching mat/yoga mat – Don’t forget the simple stuff, simple and cheap is always good. Notice how every time you go to the gym there is a ton of a mats available for everyone’s use, now why is that? Because they are very useful for most fitness workout plans, so why wouldn’t you want this in your own home gym? Simple, there are a ton of exercises that you can definitely do on mats,  in fact a whole workout program can be done purely on yoga mats or stretching mats, so this is maybe one of the better, cheaper purchases you should have.

Jump rope – While a treadmill or an elliptical machine would be great thing to have in the house, let’s face it, some of those machines are not cheap, in fact some of them cost an astronomical amount, it’s almost like putting out a small loan for a car. Truth of the matter is not everyone has that amount of cash ready for such a purchase. So looking for a simple solution, turn to a cheap and easy to purchase jump rope. No loans required for this one, but if you start getting into the groove of a fitness induced workout, this simple purchase will really sky rocket your workout plans. Don’t worry that you won’t be doing so well at the start, it takes time and quite a bit of rhythm to get it down, but in the end what is really needed is practice, practice and did I mention practice?

Exercise ball – Another good purchase, and rather cheap too while remaining quite sturdy. This can take a lot weight, and quite a bit of beating so you don’t need to dance around it while you are diving into your workout. Getting serious with your fitness, that means you’ll want to focus on your core quite a bit and an exercise ball is exactly what you need. The exercises on this thing is pretty versatile and you can keep training until you’re an expert. 

exercise ball
Exercise or what some people call gym ball is one of my top must-haves when working out at home.

Resistance bands – Now these aren’t what I’d call new, but they haven’t been around for a long time, at least not the ones available in the market today. Not only are the newer ones rather sturdy, they are affordable, useful and finally handy to have around. Great for a lot of workout options out there, getting a few resistance bands is something that will really help you with your fitness plans. Another item that is rather simple but multi-talented tool that can really do a lot of stuff that the gym equipment could do, making it a definite must-have for your own home gym.

Kettlebell – Much like the free weights or dumbbells, this indispensable little home necessity is something no home gym should be without. There are quite a bit of exercises that can work with this item, plus it’s not that expensive in fact for how useful it is, I’d say it’s downright cheap in fact especially considering everything it can do for your fitness. Make sure to research the proper exercises for this wonderful tool, you won’t be sorry you ever bought it, after all you’ll be too busy with your workout to think about those things anyways.

Medicine ball – Another handy device that can really put your home gym to another level, the medicine ball can help your fitness get to where you want it to. There’s always a good workout that can be done with a medicine ball, plus keeping it handy when you’re working out with a friend opens a world with a ton of opportunities to workout. Use the medicine ball to get a little extra weight in a lot of normal exercises, such as squats, maybe up the difficulty of push ups and much more.

Booty-shaping routines at home is made is easier with a kettle bell.

Weight plates – Ideally if you have a little cash set up, I think a full bench would be great in any home gym but facts are facts, those are not cheap. The weight plates however are much more affordable and can be easily purchased. These work as well as dumbbells and kettlebells, so any of the three options would be ideal if you want to get your fitness workout done while at home, get at least one of these options and you’ll be pretty set. Sure they take up some space but again what gym doesn’t right?

And there we have it, some of the must-have and somewhat cheap gym equipment that you should have at home. They are handy and can give your fitness workout a good run for their money. The challenge is knowing what to do and how to do it properly, then from there it’s wash, repeat, wash and repeat again. All of these home equipment options are pretty great, however they won’t do much if all they do is sit in a corner. You need to figure out how to get your workout into your daily routine, your fitness takes time and needs a regular schedule, so regardless if it’s a a home gym or a real gym, take your time and get used to the workout, it will do you a world of good. Stay healthy!

How To Get Back In Shape After You Quit Smoking

How To Get Back In Shape After You Quit Smoking

You have finally shaken that crutch and you have quit smoking, you have high hopes that your new healthy lifestyle outlook will stick and you plan to get back in shape while the iron is still hot. Let me first applaud you for a job well done, to quit smoking is quite a feat and you have achieved it, keep strong and don’t stop your winning streak against smoking. However if you are reading this while just about to wrestle with the whole quit smoking fiasco, you can read more about it on another blog post I had. This can really help you get a leg up against that giant you are about to tackle. Now that smoking is out of the way, you can start building towards a healthy lifestyle, don’t worry we won’t dive right into it but I’m here to help you out and give you some really useful tips to get back in shape.

Start it off slow – Your body is still recovering from the beating it took while you were smoking, your lung capacity isn’t optimal, you probably lose your breathe quite easily and you are having a hard time keeping up with all the other runners/joggers/bikers or so on. No worries, don’t let this dissuade you. Some research says that a few days after you quit smoking, your blood cells should be in better working shape however if you haven’t been working out or living the healthy lifestyle, those could be big factors. Don’t rush and don’t get frustrated with short and quick workout sessions, you’ll need to build up your fitness. I won’t lie to you, this will be an upwards battle but the fact that you’ve quit smoking, you’re already going in the right direction.

fitness buddy
Having a fitness buddy is always a good idea, whether you hit the gym or do yoga!

Have a check up with your doctor – Don’t you worry, now that you’ve quit smoking and you are trying to get into a healthy lifestyle, the doctor will help you out. Some people don’t like getting chewed out by their doctors, and quite frankly if you are a smoker, they have been hounding you to quit already. Well now that you have, now is the time you will need your doctor’s help more than ever in fact. Your doctor can now tell you just how fit you are or how you are doing after you’ve quit smoking, this will help you figure things out. You don’t have to do this alone and you should seek as much help as you possibly can in order to get into shape.

Get a workout buddy – Getting into the groove of a workout, especially if you haven’t done it in a long time or ever in fact, is a little difficult for some people. So when in doubt, call in a friend. Ideally this friend has been bugging you to quit smoking for quite awhile, and is an avid fan of the healthy lifestyle, I’m sure you must know someone like this, anyhow he or she should be thrilled to help you start your workout, if you’re lucky they have been doing this for quite some time now and have some great tips to try out. This will really help you stay on track when you quit smoking and get into the rhythm of working out, that way you’ll have an easier time heading down the road of a healthy lifestyle, which in the end is what you want.

Join a class – When in doubt, and when a visible active, healthy lifestyle friend isn’t readily available – then join a class instead! There are a ton of classes all over the place, but since you just quit smoking or you’re just starting to get back into the healthy lifestyle, maybe don’t join a hardcore one right away as that can really leave you out of breath. Take the time and join a beginner’s class so that you can get the groove of things and allow the whole quit smoking to really sink into your system, this will allow you to test out several classes to really figure out an exercise or cardio that works best for you. Don’t be afraid to try them all and fail, at the very least you tried and again maybe you’ll luck out on the first try.

Make sure to start and to keep doing it – As hard as it is to start the healthy lifestyle, constantly exercising is a challenge in itself. So after you quit smoking, you have to make sure that you actually do try to get fit. You have to keep moving, otherwise you’ll never really get anywhere at all. Again I’ll be frank, after you quit smoking, starting the healthy lifestyle and all, starting to workout and keeping at it will be quite a hurdle to overcome but it makes it all the more satisfying if you work on it little by little everyday.

Have a good diet under your belt – Diving into the healthy lifestyle after you quit smoking is a good idea, in fact I’d say it’s a great idea, but it’s not all about exercise and not lighting up a cigarette. You need to keep your nutrition in check by eating the right foods and getting the proper vitamins in your system. Smoking has caused quite a bit of deficiency especially if you’ve been smoking for years at a time, it probably worked your body over quite a bit, and now you have to make up for the damage. Decide on a good diet, preferably one with a lot of greens and other vegetables, with healthy meats if you do choose to eat that and you’ll be cruising the healthy lifestyle street in no time.

eat more veggies
Gear up on living a healthy life and get on a good and nutritious eating habit.

Stay off the cigarettes! – Needless to say, when you quit smoking and want to really get into a healthy lifestyle, don’t return to smoking. A lot of people tend to falter when things don’t go their way, maybe it was a bad workout or perhaps they just couldn’t get the hang of their cardio program, either or they get stressed and end up lighting a cigarette or two, thinking it won’t do too much harm. Sadly that’s when they fall back on their crutch, one cigarette becomes two, then three and then a pack, and so on, don’t do it. You already quit smoking, why would you want to go back? You realize it was difficult to quit smoking and you’ve experienced it already, why allow yourself to feel it again? To stay on a healthy lifestyle track, you cannot start smoking again, quit smoking and stick to it.

There you have it my healthy lifestyle friends, when you quit smoking you made a promise to your body and to yourself, to become healthier. Now that you are planning to get back in shape, you are enforcing that promise by taking it to the next level. I applaud you once more and really hope that you can continue down the road of the healthy lifestyle and that you continue to quit smoking for pretty much all of your life, everyone deserves a long and healthy life. Stay healthy!

5 Interesting Fitness Blogs

5 Interesting Fitness Blogs

Fitness and health blogs are a wonderful thing, case in point my own. Again I hate to blow my own horn here, but I am hoping that it helps people to get off their couches and venture the world of exercise and great diets. Now aside from my own blog, which again I am very proud of and hope you read more of, there are quite a few blogs out there that are wonderful for fitness. I have gone through a number of them and I think I can come up with some personal favorites, these are just based off what I read and what my preferences are, so feel free to keep looking for one that best works for you and your hobbies.

Nerd Fitness – This differently scaled site is definitely one of the better fitness blogs out there, one that you cannot ignore if you are into Star Wars or other fandom’s that bring about your inner nerd. Pair that off with wanting to get fit and healthy and you find Nerd Fitness. Founded and lead by self-proclaimed rebel leader: Steve Kamb, he wants to help out his fellow nerds to get into shape, for whatever reason they may want. He also welcomes jocks and average people to join in and the information he has is quite extensive.  As someone who enjoys the occasional fictional movie here and there, I honestly can see where people get really into it, and while this may cause some of them to retreat from usual gatherings, Nerd Fitness inspires them to know that there is more out there than fandom’s or fantasy and by being healthy they will be one step closer to becoming the ideal fan of a franchise. The articles are based on fitness and health, and it has some pretty fun pictures and blogs, definitely worth looking into if you’re into fantasy or sci-fi genre. 

Camp is officially kicked off! @stevekamb is getting his campers pumped up at the opening ceremonies! #campnf

A post shared by Nerd Fitness (@nerd_fitness) on

Roman Fitness System – Looking for that adult site that won’t baby you into fitness? Well among all the blogs here, this is the one for you. Roman Fitness System is a non-forgiving, adult oriented and no joke site with some really great blogs. As you read on they are obviously into the no pain, no gain sort of fitness which is good for some but not for everyone, however if you need that extra push this could be the perfect site for you. The blogs on this site are also supportive of mass gaining, so if you’re looking to bulk up, and need more information, this could be a match made in heaven. Again it is rather an extreme site and really pushes you to the next level with the articles and blogs written here, but if you enjoy things like that I would look no further than this. Don’t worry it’s not x-rated or anything like that but do expect the occasional f-bomb or s-bomb here and there.

Yogadork – Who does not love yoga? Well even if you’re just about to get into it, then this is the website for you. Yogadork is the promised land of yoga, for anything yoga I would turn to this site as it has some really good articles on the blog. Touch up the fitness with a few laughs, I mean wow! Yoga with goats? Who knew? Yogadork promises to provide some informative blogs while keeping it nice and light, plus if any new discoveries come to light for yoga, this is one of the blogs that will definitely have it up in no time. As an enthusiast you will have so much to go through but if you are just new to yoga, do not worry this fitness blog has a lot to offer you as well, just take the time and go through the site and you should find several blogs that should be of interest to you. Yoga with goats, as I live and breath, now that’s something new to me.

Tabata Times – Welcome to the crossfit haven, if you want fitness blogs dedicated to crossfit, this is what you’ve been looking for. By now you should have heard about the many stories of crossfitting, whether you are a fan or not, the results cannot be argued and the fitness of most attendees are astonishing. However information or fitness blogs about the said controversial exercise is still a little lacking or so I’m told. Now however with Tabata Times, you can go to this site for any updates on crossfit activities, exercises and needs. This site has blogs that welcome veterans and newbie’s alike to the crossfit world, giving tips and tricks for those who are in dire need of knowledge to those who need a pick me up, either which way you need some information about it, come here for crossfit fitness. CEO and Founder, Joel Toledano, started the site to get more information across as there are over 4,000 boxes creating piles upon piles of great training and nutrition content every single day, in his words not my own, but no one is finding any of it! He hopes that by working on Tabata Times, the crossfit information will now be shared to all who are interested and the information there is quite extensive in my opinion.

Run to the finish – Looking for that running blog that will get you on the treadmill or on the open road? Among all the fitness blogs out there dedicated to the wonderful sport of running, I prefer this site the most. Anyone who loves running will understand the passion of Amanda Brooks, who writes some very interesting blogs in this site that will really help you get your running on. Again given that it is dedicated to running, it welcomes people who are new to the sport or those who have been doing it for a long time. There are articles that help you pick it up and maybe even break through that invisible wall that’s been hampering you from going that extra mile. Either way if you love running as much as I do, this is a great site to really get some fitness tips and some other items that are written quite well in various blogs. Still not convinced that running is for you? Keep reading blogs on this site and you’ll be out the door before you know it, a definite must read for running fitness enthusiasts.

And there you have it my good friends, some personal favorite, interesting fitness blogs. They are an eclectic selection, I’ll admit but they cater to different crowds, different types of fitness preferences and can really push you to start or to go further with the tips in the blogs. Remember that your preference really changes what sort of fitness blogs you should read up, but if you have no particular favorite, make my blog your go to one, yes that was shameless plugging, allow me to do that once in awhile. One way or another please do read up and have fun with fitness blogs, they are there to inspire you and inform you, if you aren’t having fun, what’s the point anyways? Stay healthy!