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Who is Benjamin Pakulski?

Benjamin Pakulski (alternatively famous by his nickname: the Pak-Man) is globally popular as an IFBB professional bodybuilder as well as known as a winner of 2008 Mr. Canada contest. He is a famous bodybuilder as in the IFBB, Pakulski completed at second place for two times in 2008.

It is common that you may be wondering about who is Benjamin Pakulski and why people from all over the world admire him so much, well go through below sections of his biography and career performance which clearly helps you to know how popular he is.

Glance at his Biography

Benjamin Pakulski was born on March 18, 1981 in Toronto, at Ontario, located in Canada. He runs his own website in which he stated that he has actually started his interest in nutrition when he was a child of age 12 years. This was the time when he read regarding vegetarianism and tried with it for span of total two years.

When he was of age 15 years, he started doing weightlifting in Macks Gym inside Toronto. At an age of 17, he started watching formal events while his father conveyed him to a Night of Champions contest held between Ronnie Coleman and Jay Cutler.

Pakulski got coaching from Charles Glass and Charles Poliquin, recognized as two highly-powerful figures in the world of bodybuilding. It is found that he regularly eats 120 lbs of meat per month, which costs approximately $1,100.

Glancing at his educational qualifications, he had completed his graduation with honors with a B.S. in Kinesiology from the University of Western Ontario. Talking about his personal life, this bodybuilder is engaged to Amanda Vassalo and with her he has two kids.

Career Performance of Benjamin Pakulski

If you still have query of who is Benjamin Pakulski, it will be fully solved once you go through below section of his career performance. This is because he is such a bodybuilder who has attained great success in his career based on his determined performance, started from his young age.

This bodybuilder’s initial pro-bodybuilding event is usually listed as 2009 in the IFBB, held in Tampa, inside Florida. It is revealed that he had completed at third place in the event and he also qualified for a 2009 Olympia offer, the one that he selected to turn down.

Muscular Development reviews of this bodybuilder have acclaimed his legs as good-sized; however, his upper body was acclaimed as lacking. Moreover, a review provided in 2009 allowed us to know that he had a “Scandinavian look” as well as “huge legs”, however, he was capable to stand to have a deeper back.

It was in 2012 that he has competed in the Mr. Olympia competition, which was known to be his initial competition and he got win at the eleventh position.

Moreover, he too qualified for 2013 Arnold Classic competition and one writer working for Flex magazine guessed that Pakulski will be able to win the competition. This writer had justified his guess through the absence of a current champion, because chief pros Branch Warren, the governing Mr. Olympia Phil Heath, Kai Greene, Jay Cutler, Evan Centopani, and Victor Martinez will be thrown out from the competition.

Within the article, it is found that Dexter Jackson was assumed to be a thoughtful contender, however, his performance done in a tough Masters Olympia contest weeks prior would make him weak to a fresh participant like Benjamin Pakulski.

Ben Pakulski has gone on to do many youtube videos and release a program called MI40. This has proven to be very popular with advanced work out enthusiasts as discussed in this MI40 review article.

wealthy affiliate fitness

Can Wealthy Affiliate Help You Create A Fitness Blog? A Personal Review

With this Wealthy Affiliate review, I want to explain how it can benefit you if you are looking to make a niche fitness blog. If you are searching for an evaluation that includes every element of WA then you landed on the best page. Taking it from personal experience, starting a blog can be overwhelming!

First, enable me to give you a warm welcome. Thanks for making the effort to visit my website, it is much valued! Hope that your brief stay will leave you with some added knowledge.

Exactly What is Wealthy Affiliate all about?

Wealthy Affiliate is a membership website that will teach you whatever about website development and web marketing. Training is available in the form of video courses that is not only nicely arranged, however likewise easy to understand.

Apart from the training courses, the site also has among the greatest and most active online neighborhoods with lots of experienced online marketers sharing their knowledge. Wealthy Affiliate is essentially an “All in One” when it concerns developing an online business. It provides all the important things you will need to launch, like your WordPress websites, a keyword tool, domains and many more.

All this can help you design your fitness blog with ease as it did with me!

Owners of Wealthy Affiliate Who are the Owners and how old is the program?

WA was founded in 2005 by 2 online marketers Carson and Kyle and it ended up being the number one neighborhood for creating and growing an effective online organisation.

Wealthy Affiliate Review

Who will benefit from Wealthy Affiliate University?

Although I extremely recommend this program for novices, WA supplies training for individuals with different ability levels, from newbie’s up to skilled online marketers. Wealthy Affiliate makes the program available for everyone, consisting of those who can not pay for to pay high prices for training or have a restricted budget plan.

I started with $100 and slowly built up the site to what it is today, you can do the same!

Here is some of the audience that gains from WA:

  • Internet Marketers
  • Local services and companies
  • Online merchants
  • Regional online marketers
  • People that want to construct their own site( s).
  • People that wish to offer their products online.
  • Retired individuals, trying to find an extra income.
  • Individuals looking a relied on hosting platform.
  • Students.
  • Individuals who want to turn their pastime into an additional income.
  • Blog writers and site owners that wish to improve their website.
  • The list is continuous, but I make sure that you currently see the benefits.

Remember …
WA IS NOT AN MLM program and you do not have to build a huge down line to make loan from the program. You are not required to sell WA itself. The platform teaches you the best ways to generate income online.

Unless you are a proficient online marketer, you will not get rich overnight. WA is not a “get rich quick” plan. The platform will assist you to build a solid online business that will sustain for a long period of time, along with active assistance that will be needed to subdue the “concept of doing it alone”.

Just how much does it cost to sign up with?

Wealthy Affiliate Starter Membership– Free.

Premium Membership – $49 month or $359 yearly.

If you update to the premium membership within 7 days your first month gain access to will just be $19.00.

wealthy affiliate marketing

Wealthy Affiliate General Overview

Exactly what are the benefits for using WA?

WA TrainingTraining– There are numerous types of training that are offered to members and it includes everything from email marketing, list structure, SEO, PPC marketing, short article marketing, site development and technical training. The database has more than 300 training tutorials and monthly more products are included. When you become a member of Wealthy Affiliate, you will immediately be registered in the online Entrepreneur Certification level. This would be the “foundation building” course that takes you through the systematic process of constructing your own effective online organisation that makes income.

The training is adjusted to match every ones need and consists of:

Wealthy Affiliate Courses

  • Video training.
  • Tutorial Training.
  • Class on specific topics.
  • Concern and Answers.
  • Live weekly training classes.
  • Job based Courses.
  • Take part in interactive conversations.

Training and Support– The consumer assistance is responsive and helps members with any problems that they may face. Carson and Kyle are actively taking part along with members to respond to concerns. This is by far the most active neighborhood online and various approaches to communicate are readily available like; a live chat box, questionnaire alternative, online forum, active dashboard and micro blog site communication.

If you have questions, they will get answered!

Wealthy Affiliate and wordpress Website Builder, Hosting and Domains– WordPress ended up being the most popular blogging platform with lots of templates to pick from. You can decide to run the blog on a totally free domain or link it to your own. WA’s hosting has an awesome credibility and sites that are hosted on the service have the tendency to do extremely well compared to other hosting companies. In addition, WA likewise has their own domain service that will allow you to buy your domain( s) without going back and forth between companies.

Wealthy Affiliate and wordpress:

overview of wealthy affiliate

Membership Overview

As a Starter Member, you will have access to 3 of the 13 classrooms along with all the basic training and tools needed to begin taking action. The premium membership provides whatever to begin your online business and provides you access to use the innovative training courses and unique tools.

The Free Starter Membership includes:

  • 2 Free Websites along with free hosting.
  • Stage among the boot camp training course that teaches you ways to develop a website that has authority.
  • Instantaneous access to over 500 training modules.
  • Access to 3 of the classrooms.
  • For the very first 7 days, you will have live assistance from the owners and other specialists in the neighborhood.
  • 30 keyword searches a month.

The Premium Membership includes:.

  • Wealthy affiliate classes.
  • Individual support from Kyle and Carson in addition to access to 1-on-1 mentoring and assistance from experts within the community.
  • Four hours live video training classes that accompany complete concerns and responses every Friday that covers tactics and techniques that will assist you to establish an effective online organisation.
  • You will likewise have full access to all the replays simply in case you had actually missed it.
    Access to hundreds of hours additional video training classes to help you in ending up being a professional.
  • Full access to participate in discussions with the professionals and in addition you also have access to the 500 000 exclusive conversations within the forum.
  • Instantaneous access to the 12 class that cover a wide variety of topics like PPC, SEO, video marketing, content marketing and affiliate marketing to point out just a couple of. Each classroom consists of well over 100 training modules along with a complete conversation board.
  • Unlimited sites with endless hosting.
  • Host endless domains of your own.
  • Unlimited keyword research study.
  • Access to stage 2 and all the future courses in the boot camp training.
  • 100% higher affiliate commission increase.

Does Wealthy Affiliate have any Cons?

I had discovered that the site has a substantial quantity of info and new members get rather overloaded if they do not follow the 1st start tutorials first on arrival.

The live chat can be addictive and cause you to become less efficient and avoid you from focusing on the training itself.

No Free subscriptions for certain countries – Due to that some nations have a much greater scams fact, complimentary subscriptions are not available. These consist of counties like Nigeria and India.

1 pictures of keto supplements

Different Types of Keto Supplements And Their Benefits

Within the last few years, the keto supplements have become a popular way to support those individuals that want to do ketogenic diet or want to maintain a healthy level of ketosis in the best way possible. However many people do not know the different types of keto diet supplements and how they can be of benefit to them when they decide to go keto.

When you understand the different supplements for keto, you are much aware of what your bucks are buying and how they will be important to you rather than buying something and not getting what it claims in return.

Additionally, it’s critical to know some of the benefits that you reap when you decide to go keto supplements way since at some point it becomes unrealistic to maintain a steady ketogenic state 24/7.

Overview of Benefits Of Keto Supplements

  1. Reduced risk for diseases
  2. Fewer chances of having an inflammation
  3. Your mental focus increases
  4. Enhanced regulation of blood glucose
  5. Enhanced cognitive performance
  6. Faster loss of weight and reduced hunger


Different types of best keto supplements to maintain a healthy lifestyle

There are 4 basic types of keto supplements on the market, hey are as follows:

A) keto salts

b) keto esters

c) keto oils

d) not real ketones


Keto salts

They are also referred to as keto mineral salts or BHB mineral salts. They are usually formed when a keto is bound to salt mainly of calcium or sodium, magnesium or potassium to improve absorption rate.

All supplements available in the market as for now are all salts, and they are most recommended for use to the average consumer


Keto esters

When you decide to take the esters, it means you are getting the raw BHB ketone itself without salts or other compound bound to it. The benefit with this supplement is that the body can absorb the keto quickly and raise the blood ketone more. They are however not used commercially and are mainly in research

The one thing to be prepared for is the taste of these exogenous supplements. The user of ester have often described it as pretty terrible to swallow, and also gut distress is a common side effect.


Keto oil supplements

Using oils is another option one can decide to use to add ketone to the body, however it is not a direct pathway like ingesting keto themselves. Example of oils that you can use are the coconut oils, or the more concentrated MCT (medium chain triglyceride) oils powder that has medium chain fatty acids that help in boosting the ketones in the body.

The difference between the keto salts and esters compared to the oil supplements is that the salts can be digested quickly and converted into energy. For the oil supplements, it means that they have to be broken down first before the energy is produced.


Fake Keto Supplements

Buyer beware: some of the products in the market seem to contain ketones in them but are not real keto supplements. An example is the raspberry ketones. Although they have gained popularity over time, they have nothing to do with ketone bodies or ketosis.


Are Ketogenic Supplements For You?

Whenever you doubt purchasing the keto supplements, it’s good to do a good research to have a clear and understandable information about that particular keto supplement.

Keto supplements are a good way to maintain a healthy lifestyle and improve the body performance. The ketones provide energy and moderate speed of energy delivery when one uses the oil supplements

1 picture of knee braces

A Look At The Best Knee Braces For Runners and Athlete’s

What knee brace is best for running? Brace Access has an excellent article on this question. These days just getting out of our “couch potato” states to be active deserves a gold medal. The motivation and drive to be fit and healthy through exercise tend to be branded in a select few individuals who give it they’re all. A popular form of staying fit tends to be running as it can be calming to the senses.

However, a common drawback known as knee pain arises commonly as a concern to fellow runners. To tackle the issue of knee pain, knee braces have been a popular solution. However, with a vast array of braces found in the market, it can be hard to find the right one in terms of the type of brace and the best knee braces in the market today for running.

Type of Braces

There are instrumental differences found in different types of braces that are tailored to suit each runner differently. So, determining the best type in detrimental.

Knee Bands: This form of compression is best for the runner who has a stressed patellar tendon, runner’s knee, and tendonitis. It can also be used to decrease the chances of sprains. It is only recommended to be used for mild pains in the knee.

Knee Tape: This tape reduces soreness and mild aches and is best for runners looking to take pre-preventive measures to decrease chances of wounding themselves. A major plus is that it lacks the bulky weight other knee braces tend to carry.

Hinged brace: This tends to be an extremely bulky brace that’s the main function is to avoid the individual to extend their leg. It is only used for individuals who have recently gotten surgery or are trying to recover from a more severe form of injury. Ideally, runners who require this brace shouldn’t even be running.

Neoprene brace: This brace warms and compresses joints and muscles through the method of insulation. It is ok for runners as it is not as bulky as a hinged brace, but still can be a bit uncomfortable when trying to run in it. It is mainly used to avoid bruising or reducing the intensity of an already bruised knee.

Patella stabilizing brace: Like the knee bends, the patella stabilizing brace tends to help protect the patella and prevent tendonitis. It is known to offer more protection than a knee band and still be comfortable for running. Therefore, it is used for more severe rigor in comparison to the knee bands.

Arthritic knee brace: This brace tackles arthritis by reducing the number of bones rubbing together. Naturally, it reduces pain while runners with arthritis are in motion.


The Top Knee Braces

Neo G Medical Grade VCS Advanced Hinged Open Patella Knee Brace: This brace was designed to tackle multi-faceted issues including pain from a sore patella, arthritis, and runner’s knee. It even helps avoid sprains while running as it is a joint combination of the neoprene and hinged braces mad into one brace.

Tuff Brace Athletics Knee Brace and Support: This Velcro based brace is mainly designed to deliver the optimum compression needs tailored to everyone. However, it is also multifaceted in its features as it offers stable padding for those with a weak patella and helps reduce swelling that is associated with arthritis and runner’s knee.

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What You Need To Know About The Gastric Sleeve Diet

What is the Gastric Sleeve Diet? Well with inconsistent meal times, busy lifestyles and the availability of junk food, it has become hard to lose weight. To make matters worse, most people do not realize that they are gaining weight, until later, during the weight gaining cycle.

It is at this stage, when all your clothes are no longer fitting you, and panic sets in. Therefore, you will develop the need of reducing excess weight, and to mitigate the harmful effects of obesity. Well, one of the best ways of reducing excess weight is through gastric sleeve surgery procedure.

Does It Affect Your Diet?

Not that, after passing through gastric sleeve surgery, there is a need of changing your eating habits. For instance, after the surgical process, your diet will change from a liquid to a pureed diet, then, to a soft diet and finally, a modified diet. It is this kind of a diet that is called gastric sleeve diet, and the aim is to help in maximizing the healing process, and reduce any complications associated with the gastric sleeve surgical procedure.

Here is the nutritional information about the gastric sleeve diet

  • Between two to six weeks, take low calorie diet which should be about < 800kcal per day.
  • The diet should involve about three meals a day.
  • The diet should be nutritionally complete, i.e. it has to have minerals, vitamins and protein.

The reason for taking food with low calories is to help in reducing the size of your liver. A large liver will negatively affect the surgical procedure because it will make it difficult for the gastric surgeon to have an access to your “fatty” liver. Moreover, an enlarged liver increases the possibility of developing complications after surgery.

Gastric Sleeve Diet after the Surgery

In days and months after the gastric sleeve surgery, you must be careful on your eating routines. In general, here is the gastric sleeve diet for patients who have just come out of the gastric sleeve surgery -but, you should not ignore the suggestions or advice of your surgeon regarding your diet and health needs.

Week One: Liquid Food Substance

· Take liquids such as water and fresh juice.

· Coffee is another excellent liquid you can take during the first few days after surgery.

· Avoid any drink that is carbonated and has sugar.

Week Two: Pureed Food Substances

· Take foods in their pureed form.

· Examples are mashed potatoes, sugar free yoghurt, hot watery oatmeal, etc.

· Do not over eat, since, you may be vulnerable to after surgery complications. Just take enough pureed food substances.

Week Three: Soft Foods

· You may take soft foods during this week.

· Examples are soft cereals, boiled vegetables, mashed fruits, etc.

· You need to avoid food rich in starch such as rice and bread.

· Food substances that are fibrous in nature such a broccoli, asparagus, must also be avoided at all cost. This is because they are difficult to digest.

Week Four: Certain Solid Meals

· During this week, you may be allowed to take some solid meals.

· You can eat baked potatoes, chicken, fish, cereals, etc.

· Do not take fried food substances, whole meals or desserts since they are difficult to digest.

· You can always take some healthy snacks between your meals: healthy options are bananas, or boiled eggs.

Note that, whichever diet you are taking, you must ensure that it has some nutritional value. On an average, you will begin noticing weight changes a few weeks after passing through gastric surgery. With nutritious diet, you should not worry of any complications after the surgery.

3 picture of fitness app

What Is The Best Home Workout App?

Regarding physical fitness, who wants to go it alone or wing it? Of course, you probably already understand what you should be doing, but the difference between knowing and doing is often an ongoing battle for folks new to a healthy lifestyle. Luckily for us, technology is staying up to date! What is the best home workout app?

For iPod Touch and iPhone owners, there is are plenty of apps to reinvigorate a ho-hum workout routine. In fact, you won’t even need to sweat about finding the best apps for your workout because I have already made a list of the top fitness apps in the App Store. All that’s left for you to do is download and press play on your new fitness regime.


Beat Burn Treadmill/Outdoor Trainer


The interval workouts are all the rage and for a good reason. They are an efficient format of exercise to achieve fat loss, muscle gain, and cardiovascular fitness. This unique app makes interval work fun and exciting. Beat Burn uses the cadence of music to initiate changes in pace. There’s even an on-screen coach for direction and is a display of the interval, speed, calories burned, and incline if applicable.


IPump Pilates

You can bring a top Pilates trainer with you wherever you go. This application features instructor Kristin McGee and gives you access to over 60 Pilates images in a progression of levels, from beginning to advance. This inspirational app allows you to target specific areas with simple yet challenging exercises, and also lets you log and track your progress.


Pump & Fitness Builder


Here is an exercise database that will keep your heart pumping and muscles burning. This app features an extensive selection of fitness building exercise videos which can be searched using various criteria. You can search work out by location (where the activity will be performed such as home or gym), by a targeted goal (abs, cardio, legs), or by keyword. And it allows you to edit workouts, or create your own.


Run Mate


This personal trainer is designed for beginning runners who are looking for a training schedule to prepare them for their first 5K, and also for more seasoned runners who would prefer to create their format of speed work, tempo runs, and hill training. This application sets you on the right course and helps you create the right training plan for you. With your entire workout program established, it is much easier to stay the course.


MotionTraxx Radio

To push you to the next level and to add variety, this app allows you to stream various workouts to your Smartphone. Choose from interval work, constant exercise, running, walking, even boot camps. This is all set to dance music, and you can choose the appropriate tempo.


When technology converges with personal health, the resulting apps make it difficult to put forward a convincing excuse to wiggle out of your fitness routine.

There are just too many fun and creative ways to stick to your health goals! Let these apps take the pain out of working out and prove the adage wrong. Make “no pain, more gain” your new mantra.


Easy At Home Fitness Programs That Will Get You In Shape

Workout training is intended to create a healthy body. You have to decide what kind of training exercise you will use in order to reach your goal. You will also determine your workout schedule in contrast to your available time.

If you are a beginner, you might not know the right workout routine that fit your needs. Because of that, here are sample workout routines that you can do at home.


10 Week Mass Building Program


This workout routine is intended for building muscle that will span for 10 weeks at 4 days each week. This workout is created in order to increase your muscle mass as much as possible. This workout will train 4 different muscle groups each day, achieving a whole body muscle exercise by the end of the week. This workout will use heavy and compound exercises in order to produce maximum results.


This workout is a split 4-day routine, meaning you will workout on two consecutive days then rest. The next day after rest, you can continue the two days left for the week. It is recommended to do this on Monday, Tuesday, Thursday, and Friday. The whole workout routine will last 52 minutes per day.


Since this is a heavy workout exercise, this may become overwhelming for beginners. This is a good muscle building workout for experienced male and female.


15 Minute Burner: 4 Day Fat Loss Program


This workout program is intended for people who want to lose fat that have a tight schedule. Using circuits and barbells, you can achieve a slimmer body in just 4 days. This is perfect for people who have a very tight schedule but want to stay in shape.


This workout program is designed to achieve results in a short amount of time. Because of that, the program is compressed and is composed of heavy liftings. There will be no rest in between exercises so be ready for a heavy and strenuous workout routine.

This workout requires barbells and dumbells so it is not possible if you don’t have the equipment.


This is available for both men and women. However, this is also quite overwhelming for beginners because of the compressed workout exercises even if it only takes 15 minutes. The most important factor in this workout program is your motivation for 4 days.


10 Minute At Home Body Workout

This workout is intended for those who don’t have the leisure to go to the gym. If there is no gym within your vicinity, it is not a hindrance to your own fitness routine. This type of workout can be done at home using only a pull-up bar, and your own body weight.


The workout is doing chin-ups and push-ups for 10 minutes. This is very easy even for beginners. You will do each work out alternately. A good start is doing 6 chin ups, after that, you can get down and do 10 push-ups. Repeat this routine for 10 minutes. You can increase this by doing 12 chin ups then 20 push-ups.


This workout program may seem easy, but this program will test your own strength and dedication. This program is hard to execute at first but will get the hang of it easily.

two men running

How lifestyle affects health and fitness

Most everyone knows that to stay healthy you have to eat healthy. Diet is only half of the equation, however. Regular physical activity has marked health benefits. Besides reducing your risk for cardiovascular disease, diabetes, and even certain cancers, exercise builds a strong body that you can be proud of. Below we’ve compiled some information on workout routines for people of various skill levels and commitments. There’s something here for everyone, from a newbie trying to stay healthy to those wishing to start bodybuilding.


Beginner Bodyweight Training Routine

This is a routine designed for the complete beginner, and it can be adjusted and modified as you gain strength as you continue to push your body to new limits. Many people starting out training are filled with excuses. They don’t have the time, or maybe they don’t have access to any fancy equipment. The truth is, you can gain lean muscle and stay in tip-top-shape just using your body by itself.


You build muscle by tearing down and rebuilding muscle fibers, and this routine does just that by putting your body through various positions – without the need for weights!


If you can’t manage to do this entire routine, just do as much as you can and you’ll start building strength. Also, make sure you do some basic cardiovascular exercise to warm up so that you avoid injuring yourself during this workout routine.



● 20 body-weight squats

● 10 pushups

● 20 walking lunges

● 10 dumbbell rows (Just use something heavy, like a milk jug!)

● 15 second plank

● 30 jumping jacks


If you’re unfamiliar with how exactly to perform these movements, there are plenty of resources and videos online that show you the correct form for each exercise. Check out YouTube for detailed videos of each action.


Work through this routine 2-3 times a week, but never two days in a row. Your body needs time to rest – that’s when the muscle growth happens!


Weight Training Using Machines

If you’re intimidated by free weights or are worried about injury, you can look into doing the circuit on the weight machines featured in most gyms. Many machines nowadays give you directions on how exactly to use them for optimal results, so it’s as simple as paying attention to the instructions and working your way around the gym.


Machines are not the best option for those looking to build a big physique with balanced, practical strength. While it’s true that you build strength any way that puts stress on your muscle, the limited movement of the machine neglects the stabilizer muscles that support and enhance your newfound strength. Those serious about bodybuilding should opt for free weights, but weight machines are a reliable and safe option for those just looking to get in shape.


Free Weight Routine


For those wanting to maximize their muscle growth in a short amount of time and who have access to barbells, you can build a great physique with just a few different exercises. These exercises are called compound movements, and they engage many muscle groups at once. This is the most efficient way to build muscle, and takes the least amount of time out of your day.


Follow a program such as StartingStrength, which is great for beginners.

● Squats – 5 reps, 3 sets

● Bench Press – 5 reps, 3 sets

● Deadlift – 5 reps, 3 sets


And that’s it for phase one of the routine. The program changes things up a bit as you begin to gain strength, and you can view the full routine for free here. YouTube, again, is a great resource to learn proper form and avoid industry.


We hope that you’ve found what you’re looking for in one of these three routines. Any sort of strength training is better than nothing, so make the decision to improve your health and fitness with these new tools. Why not start tomorrow?






Why Exercise is Important To Promotes Health And Fitness

We all know that a regular exercise and balanced diet helps us stay fit and healthy. Do you know that regular exercise is so important to women as compared to men? With regular exercise, you can keep multiple health problems at bay such as weight gain, type 2 diabetes, cardiac ailments, and hormonal imbalances.

If you didn’t already know this exercise is important for everyone. In most circumstances, the more you exercise, the healthier you are. Regular physical activity provides the body with several amazing health benefits, and it is recommended that healthy individuals exercise for at least 30 minutes every day. However, this number can be different for everyone depending on age, health status, and a few other factors. Let’s explore “why exercise promotes health and fitness?”.

1) Promotes weight loss

You can control your weight gain if your exercise regularly. Not only you will look better, but also feel more confident, and avoid various health problems too.

2) Keeps you busy and occupied

Yes, that’s true! There are many silly things that you can avoid in life if you manage to exercise regularly. No need to sit at home and go insane with routine life. You have lots of energy to handle day to day challenges and lead an exciting life by meeting new people around.

3) Keeps your heart healthy, and stress-free

If heart problems run in your family, exercise can safely add few more years in your life. With regular exercise, your heart rate improves; you start building muscles and lead a stress-free life! Do you know exercise helps you let go of unnecessary stresses from your life? Exercise assists prevent stroke and heart disease by decreasing blood pressure, LDL (bad) cholesterol and triglycerides and increasing HDL (good) cholesterol.

It strengthens the heart muscle and improves pumping capacity and blood flow. Exercise helps prevent and control type 2 diabetes through controlling glucose levels. Weight bearing exercise promotes bone formation and prevents bone loss associated with osteoporosis. By improving muscle strength, endurance and flexibility, exercise reduces back and arthritis pain.

4) Encourages your children become more self-disciplined

A recent health survey indicates that mothers, who exercise regularly, set a perfect example for their children. Their children become more successful, healthy, and self-disciplined. Many of them even join their mothers and indulge in physical activity at a young age.

5) Removes toxins from the body, cleanses energy channels

Chinese believe that sweating and hard exercise help people clean out the internal energy channels. Many studies indicate that people could successfully come out of various health problems by performing hard exercises regularly.The more muscle we have, the more energy we have. Therefore working out can help us to go about our daily activities more easily. Exercise delivers nutrients and oxygen to your tissues and helps your cardiovascular system work more efficiently.

The bottom line is that exercise provides the body with more benefits than downfalls. People who exercise regularly tend to have a better quality of life and health status. If you engage in physical activity, you will notice the benefits almost immediately. It is important to incorporate several types of exercise into your routine, so you don’t get bored. For example, run one day outdoors, use an elliptical the next, or do a workout video.

woman doing kettlebell cardio

Extreme Kettlebell Cardio Workout For Women

The Extreme Kettlebell Cardio Workout Guide For Women

From my previous post you know how important I think fitness is. That is why I am always on the lookout for great fitness equipment for woman. The best cardio workout for women must include kettlebell swings!

That’s right ladies; I said kettlebell swings. Forget about the treadmill and elliptical trainers. Those are a huge waste of time next to the ancient kettlebell. By now you may have heard of or at least seen the kettlebell and understand that this device is the real deal! Well, I’m here to tell you that it is.

The base strength endurance lift that you can perform with the kettlebell is known as the swing, and this single exercise utilizes hundreds of your working muscles and about 80% of your body’s total effort to pull it off. Read on if I have your attention.

All you need is movement

You see ladies kettlebell training is a movement-oriented style of training instead of a workout that focuses in isolating specific body parts. This is what makes it so effective. Because you are moving your body up against a constant resistance (the bell) you stand to achieve a tremendous amount of cardiovascular fitness and lean muscle mass. This is a cardio workout exercise that annihilates the fat.

The double arm swing is the base strength endurance lift of the kettlebell that is performed by you swinging it from between your legs up to chest level.

This single lift is highly exerting and will certainly get your attention the first time you try even 10 to 20 repetitions. To perform the lift, you must utilize the muscles of your hips and core to perform a technique that is known as the hip snap.

The hip snap is performed by you always flexing and extending at both your hip and knee joints to generate the necessary force to swing the bell. You must forcefully breathe with every set to maintain the tension and stability of your core throughout every swing.

You must also keep the arc of the ball tight to your body by keeping your shoulders retracted. This involves a total effort from both your mind and body. Kettlebell training is about a lot more than just “going through the motions.”

Here’s a great, fat burning kettlebell cardio workout for women you can do with a Kettlebell. The workout only involves three basic movements: Row, Clean and Press, and Swing.

Kettlebell Cardio Workout Superset

1. Kettlebell Row 2×10


2. Clean and Press 2×10

3. Rest 60 seconds

Rest 2 minutes

Swing, 4×20, rest 60 seconds

So for this workout, you’re going to start off with a superset. A superset is where you perform two exercises back to back with little to no rest in between. So complete 20 Kettlebell rows, and immediately move on to 10 Kettlebell clean and presses.

Rest 60 seconds, and repeat the superset. In the beginning, only perform two sets. As you progress, you can do up to 5 sets of each movement. Rest 2 minutes before performing the swings. For swings, show the 2-hand version.

Go all out for 20 repetitions, followed by a 60-second break. Repeat three more times for a total of 4 sets. Start off lighter, and build up as you progress.

What Kettlebells to buy?

I usually purchase a new kettlebell every few months. However, make sure the weight your purchase is slightly more than you think you can do.

For example. If you currently own a 16kg kettlebell, don’t go for a 20kg. Go for a 24kg. So for movements that you usually did ten repetitions for, you may only be able to perform 4-5 repetitions.

Build yourself up steadily to performing 10-20 repetitions with the new weight. This is how you build both strength and endurance with Kettlebells.

If you are interested in learning more about the kettlebell swing and other extreme kettlebell cardio workout ladies, then feel free to access the rest of my stuff on the subject for free. Remember that most anyone can train hard, but only the best train smart!