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Are Deadlifts Good for YouAre you looking for a workout that can target multiple muscle groups and help prevent injuries? Deadlifts might just be the exercise for you. They engage multiple muscle groups including your glutes, hamstrings, lower back and shoulders, providing a full-body workout with an emphasis on your rear chain.But how do you perform them correctly to reap thes [...]

Boost Your Bench: 5 ways to increase your bench press The bench press is a popular exercise for building upper body strength and muscle mass. Despite its popularity, many people struggle to increase their bench press weight, leading to frustration and disappointment. However, by incorporating specific tips and techniques, it is possible to improve your bench press and the resul [...]

How To Do Dumbbell Shoulder Press Are you looking to strengthen your upper body and build muscle? Well, the Dumbbell shoulder press is a great exercise to add to your workout routine. But before you dive in and start any shoulder exercise, it's important to know the proper form and technique to avoid injury.Let's take the example of Jane, who started doing dumbbell shoulder pre [...]

How To Get An Athletes Body: Build An Athletic Body Type Meet Sarah, a 28-year-old marketing executive who has always been envious of athletes and their toned bodies. She spends hours scrolling through Instagram, admiring the well-defined muscles of fitness models and thinking to herself, 'I wish I had that kind of body.' But here's the thing: anyone can achieve an athletic bo [...]

Best Arm Exercises To Build Stronger Arm Muscles, Dumbbell Arm WorkoutEvery woman wants to have strong, toned arms. For many of us, the feeling of being able to confidently flex our arm muscles can be a huge confidence booster. Yet building stronger arm muscles isn’t always easy: it takes dedication, hard work and the right exercises including weights arm workouts.Fortunately [...]

Custom Activewear for Your Brand, Print Apparel No Minimum Order Are you looking for a way to make your brand stand out from the crowd? Custom activewear is an easy and effective way to ensure that your message is seen. Designing custom apparel with no minimum order requirements gives you the freedom to create unique looks without breaking the bank. Whether you’re looking for [...]

How much strength training for women is enough for weight goals? Strength training is one of the most effective ways for women to achieve their weight goals. But how much should they do? When it comes to getting fit and toning up, there's no one-size-fits-all answer; what works best depends on the individual woman's body type, lifestyle, and goals. In this article, we'll explor [...]

Kettlebell Legs Workout Building Functional PerformanceCompleting this kettlebell legs workout provides many benefits such as mobility, increased stability and strength.  Also, training with kettlebells strengthens the joints in an amazing way, due to the increased engagement required from them to have a proper form and posture when performing these exercises.The American [...]

It’s important to know how to use a lean body mass calculator, and body fat calculator to work out your lean body tissue and fat levels.  You can then continue to track them to ensure that you are losing fat, and not lean body mass, when following a diet and training program.If you are losing lean body mass, and not fat, then you will end up with the dreaded skinny fat b [...]

Female Muscle Growth: How to get a lean athletic body There has always been differing opinions about female muscle growth. But the bottom line is, women are realising in ever increasing numbers, that it is possible, and that a strong athletic appearance is sexy and healthy.You may have different reasons for wanting to build muscle. In my experience, most women have more th [...]

Fitness Goals for Women Who Want ResultsWhy fitness goals for women? Well, it’s so easy to forget that like anything else worth achieving in life, great fitness results need a plan. Random workouts or fitness classes just won’t cut it, if you’re chasing significant improvement.Exercise helps to deal with hormonal mood swings, improves sleep, it's vital for brain health &a [...]

Home workout plan for womenYou might think that following a home workout plan for women won't achieve as good a body as you would build if your workouts were gym based exercises. You'd be wrong!A workout plan which allows you to create a variety of workouts will keep your body challenged, so whether you want to build muscle, increase strength, create weight loss or practically [...]

Losing weight without cardio, because you should enjoy your weight loss journeyIf the thought of the hours you might need to spend running, biking, or puffing your way through endless sessions on the elliptical machine to lose weight are enough to put you off even getting started, then don’t despair, because losing weight without cardio is totally doable.There is a stereotype [...]

Glute training mistakes result in disappointing flat bums!Why should something like what are the worst glute exercises be on your mind?Sexy, curvy behinds are in, no-one wants a boring flat bum anymore, and the internet is packed with exercises supposedly to help you get those gorgeous glutes.However, not all of these exercises are as great as they may seem.Some glute training [...]

Pregnancy can be a wonderful or wretched time for different women.Likewise, postpartum fitness can be easier for some than it is for others.Before you begin your postpartum workout regimen, there are some important things you should know. We will cover these, as well as the differences between exercising before and after baby, and bust some myths about postpartum fitness.What y [...]

Fitness and nutrition are topics that create so many myths and misinformation.Everyone seems to have an idea that is the latest and greatest way to lose weight, build muscle and generally turn yourself into an amazonian woman. But do you really even have a basic knowledge of fitness and nutrition? Take this quick ten question quiz and find out how your knowledge rates [...]

Finding fitness motivation is a very important part of how a woman takes care of her body, and a lot of us feel the need to find places that will help us get on a diet, change out overall lifestyle, and improve how we look. There are a lot of people who are writing and posting about fitness online, so you can get lost trawling through it all, and still not find anything of [...]

Yoga for weight loss really works!Yoga for weight loss might not seem like the in thing to do, with all the new fancy fitness classes around now, but it is.Even if you are more the type who enjoys lifting weights and intense cardio sessions, you can gain a lot from incorporating yoga for weight loss into your training.  Yoga offers so many great benefits and yoga for wei [...]

What are macro nutrients?You might think that the question, what are macro nutrients is pretty boring, but you'd be wrong.  You really should care!So many people think they are eating healthy, but because they miss understand, or don't even think about macro nutrients, their body is actually becoming really unhealthy. Mostly, the word nutrition is linked with 'whateve [...]

Body goals are creating your reality Why are body goals creating your reality? Whatever goals that you set as a vision for your body, will drive the creation of what it ultimately becomes. Not having any set body goals, leaves it totally to chance, whereas setting proper body goals gives you direction, and a sense of accomplishment when you've realised your goals. The [...]

Perfect abs in 30 days, if you complete the abs challengeAbs challenge may seem like an empty promise.But if you stick with it, and complete these ab workouts, one a day, for the next thirty days, you'll be surprised and pleased with just how much better your abs look and feel. Well defined abs are recognised as the most desired measure of fitness, but it isn't easy to ach [...]

Greatest myths about strength trainingMyths about strength training have been around since people started training, there’s nothing new about that.But it seems to me, that there’s an imbalance, with most of the myths being about women and strength training, often mostly believed by women, who therefore avoid proper strength training.If you’re a guy, you’re over the age [...]

Sports nutrition for the body you wantSports nutrition isn't just for top athletes, because you deserve to have the best body you can as well! You do want the best body you can have don't you?Robert Frost;A person will sometimes devote all his life to the development of one part of his body - the wishbone.You might have never been to see a sports dietitian or nutritionist, [...]

Weight Training for Women to Sculpt Your Body Weight training if the truth be told, and you really want to sculpt your body is really the only way to get the results you need. The great thing about weight training and muscle mass is that you can tweak individual muscle groups and change the shape of your body, the way you like it. If you want to, you can work on your Glu [...]

Kettlebell workout routine for a full body blastKettlebell workout routine that will give you amazing toning benefits, with kettlebell exercises for the whole body. Designed to sculpt your body, these awesome kettlebell exercises are also a great way to introduce some fun into your training routine.  Training in the gym all the time can get boring, so take it outsid [...]

Running for strength athletesRunning makes most strength athletes cringe. Perhaps you're the same, and hate anything that even looks like cardio.  Often, once the benefits of strength training are experienced, running and cardio training are easily forgotten, and relegated to the scrap heap of, things we shouldn't do.But; Do you really want to be the person who lives [...]

Healthy Dessert Recipes For 2018 That won't Ruin Your Resolutions!Good for you .... You made your health and weight loss resolutions for 2018, and remembered to include healthy dessert recipes? That's a really smart choice!At this time every year, so many people try to follow a clean eating diet and fail, because it ends up being too boring, and not giving their taste buds [...]

Give your taste buds a treat with protein yogurt ice creamProtein yogurt ice cream makes a great snack, or healthy dessert, that won't ruin your training goals.Sometimes when you're chasing new health and fitness goals, whether they are related to weight loss, or gaining muscle and strength, you can start to feel that your meal plans are a bit bland. That leads to cravings [...]

Breakfast desserts recipe for a healthy startBreakfast desserts might sound strange, but it's actually a great idea!Why start the day being boring? In some countries within Europe including Bavaria, Hungary, Poland, Vienna and Austria, they traditionally even have a second breakfast.  So if they can create a tradition like that around breakfast, why can't we start our [...]

Food Quiz; What do your preferences say about You?A food quiz can tell you a lot about your food persona, and how you really relate to food. Are you really a healthy eater? Or do you cave in to emotional hunger occasionally. Take the quick food quiz and find out!Want Some Free Active Wear?We're giving away $150 worth in our latest contestENTER TO WINWhy your food [...]

Yoga Poses; How to do Supta Baddha KonasanaSupta Baddha Konasana is a deeply relaxing pose which is great to include in a yoga practice for any levelTo relax the mind, body and restore the spirit, regular practice of this pose will have great benefits.You can try doing a simple Baddha Honasana pose to start with if the reclining pose is stretching too much through the groin.At [...]

Do you know how the sagittal plane and the other different planes of motion your body works in every day? These days, our life-style has changed to become busier. Sometimes we don’t spend time to better understand or reflect on our actions, nutrition, health and fitness decisions. Including how the way we train impacts on our body over time. We need to care for our b [...]

Yoga Poses; How to do Utthita ParsvakonasanaUtthita Parsvakonasana is a great asana to create new energy in your body.  It helps expand the ribs down both sides of your body to allow deep full breaths.Think about when you wake up in the morning, and stretch your arms above your head with a giant yawn.  That's opening up your sides to allow air into your lungs in a sim [...]

Yoga Poses, how to do ParighasanaParighasana, or gate pose is a great beginners level side bend, providing a great stretch through the side muscles and opening up the breathing, to be truly three dimensional. This asana is part of the yoga practice which was made popular by K. Pattabhi Jois during the 20th Century, called Ashtanga vinyasa yoga. often promoted now as classi [...]

Yoga Poses, how to do Upavistha KonasanaUpavistha Konasana looks hard doesn't it? Yoga poses come in all degrees of difficulty, and while I'm calling this a beginners pose, because it's a preparatory pose for other asana's, it is a challenging and intense stretch that will help center your mind as you release tension and embrace the pose. Wherever you are on your fitness j [...]

Dandasana; Because You Need a Good Foundation.Dandasana looks really simple, but it's important to make sure that you're doing it the right way, because it is the foundation of all seated poses. The name comes from sankrit, and it's meaning is; Danda "stick" Asana "posture".  Read more here.It's so easy for your every day posture to fall into a habitual forward slump. [...]

Leg Workouts For Women; Will Make You Fitter, Healthier And StrongerLeg workouts for women embraces the new intelligent research about strength training for women, because it simply works!I think you'll agree with me, you yearn for killer legs;I know the feeling.  It's part of the daily struggle!But just keep reading, and I'll show you some of the best leg workouts that wi [...]

How to do push upsHow to do push ups sounds like such a simple question, doesn't it?Have you ever tried to do 100 push ups? Now that's getting a bit harder. I think push ups competitions are great fun. But even if you don’t find doing lots of push ups fun, if you have some will power and persistence, and keep doing them, you will feel the benefits within a few weeks.It i [...]

101 Motivational quotes to inspire your fitness journey;Do you sometimes feel as if the fire within has just gone out?  It's only human to feel like you've taken a beating, and the dreams you've held dear might just not be worth it after all. Reading a few of these motivational quotes will give you renewed mental strength, and the energy that flows from it, to continue the [...]

​Lower ab workouts for women, to flatten and tone your belly.If you are looking for the honest truth about lower ab workouts for women, keep reading.  If you just want a quick and easy fix for a flabby belly, resulting from a soft and undisciplined lifestyle which you are not prepared to change, you'll hate this, so don't bother. Great! You're still reading.​ Hav [...]

Banana muffins treat;My best banana muffins recipe is so easy, you have to try it!In my home we have bananas all the time as part of our diet and for all the benefits they have, so cooking up a batch of banana muffins just seems natural.Let’s begin by looking at the banana’s benefits; To mention few of them, the potassium we can get eating a banana every day, another attrib [...]

Beginner Yoga Poses And Their Benefits;I was looking for some easy beginner yoga poses for myself, and I really couldn't find a good collection to choose from without bouncing around between different sites.  So I thought I'd take it on myself, and share with you.I hope it's helpful:)Yoga itself is an ancient practice originating in India which involves the mind, the body, [...]

Chocolate Muffin Recipe for a special treat!I love chocolate in any form, especially in cold weather when I want to have a cup of black coffee with something sweet to complement each other.Dark chocolate is one of the best options, because it has different properties which help with your mood, contains antioxidants, antidepressant properties, etc.For these reasons I decid [...]

Protein packed gluten free sconesScones have been a popular snack to have with a cup of tea. Originally known as quick bread in Scotland, it became part of the afternoon tea tradition in England and extended to other countries.Scones became popular when one afternoon Anna, the Duchess of Bedfords (1788-1861), servants brought some sweets and bread including scones, and she was [...]

Easy to make gluten free banana cake recipeWhat inspired me to come up with a Gluten Free Banana Cake Recipe?Well, I went to the markets with my hubby, and we bought a big box of bananas for a great price, as my husband loves them and the price was just so great, he decided to get the whole box.Then I had to work out how we were going to eat them all before they went off.I ofte [...]

According to Wikipedia, progressive overload is "the gradual increase of stress placed upon the body during exercise training. It was developed by Thomas Delorme, M.D. while he rehabilitated soldiers after World War II." Full description hereAnd, principles of strength training; "involve a manipulation of the number of repetitions (reps), sets, tempo, exercises and force to cau [...]

One Rep Max Calculator - Measure Your ProgressTo prepare accurate strength training programs, you need to measure your current strength. Use this simple one rep max calculator to estimate your current strength.Just do the following; complete a set to absolute failure, enter the weight lifted and click calculateFind the number of reps you completed in the Reps columnTh [...]

When thinking about strength training workouts, the first picture that used to come to mind is a sweaty man working out in a gym. Thank goodness that stereotype has been long since buried for most of us.Strength training workouts sculpt your perfect body;The fact is that both men and women can gain positive benefits when engaging in this type of physical exercise.Research demon [...]

Every night when I arrive at home after a long day at work I just want to have a healthy meal for dinner, without too many calories. Although at the end of the week I am starting to get tired and just want to prepare an easy meal that doesn’t take a lot of time and effort..I’m guessing you probably feel the same some days.It is why I want to share with you this healthy pizz [...]

Do These Ab Workouts For Women Anywhere Ab workouts for women who deserve flat abs?  Don't we all?​Well, if you spend most of your free time just lying around, you don't train, and feed yourself junk, then NO, you don't deserve flat abs, and you'll need to be very young, or genetically gifted to have them.​Those who are prepared to have a little discipline [...]

To help you plan a months worth of healthy meals, all with simple preparation, and ease of cooking in mind, I've created this list of thirty-one easy clean eating recipes to get you started.  With these easy healthy recipes, you can mix the meals around and always have something new and delicious to try on every day of the month.These are some of my favourite healthy recip [...]

Diet plan for healthy weight loss; Maintain a healthy clean diet, and undertake regular exercise. That’s the simple truth.  It’s often made to seem much more difficult than it really is, because there is a massive “weight loss” industry, intent on selling you lots of products.  They need to make it seem like it is complex and difficult, except if you purchase their p [...]

Quinoa Recipes To Help Boost Your Health; Quinoa: Some delicious meals using this little understood superfood Quinoa is one of the more interesting of the newest crop of so-called “superfoods”. Called a super because of its high protein and dietary fiber content, this delicious grain is also great for those looking for gluten free options. This nutty tasting seed comes [...]

Circuit Training For Maximum Results In Minimum Time; The truth about typical strength training; As apposed to circuit training, strength training was all about, 'Lift as hard as you can, go for 8 - 10 repetitions and then take a break for around 2 minutes.' Everyone who has been into weight training knows this weight training methodology. The result was that you saw men an [...]

Strength Training Changes Lives If you want to transform your body fast, you’ll need to put it through some pain and commit to some real effort.  That’s the truth! You can try plenty of other gimmicks that promise results, usually incorporating some form or other of calorie depletion.  That’s not what I consider becoming healthy, rather it’s just starving yourself [...]

Easy Steps To A Healthier Life; Some of these tips to a healthier life might seem really basic to you, but have a think about how many you’re actually doing consistently.  If you get yourself into a routine of following just these ten tips, then you’ll be feeling healthier in 21 days. Why 21 days?  Well, although you are likely to start feeling the benefits well befor [...]

Super Healthy Simple Recipe;I’m going to share with you, the simple recipe for a juice that I have been drinking during the last month, which I’ve  found has great results for my body.  It’s really easy to prepare, tastes great, and I’m sure it will give you a boost too!It’s easy and nutritious, and even your kids will like it, so you can keep them away from the sug [...]