5 Tips to improving your physical health in 2018

A fit and healthy body is the most useful and important tool in achieving your dreams. Without a properly nourished body, one won’t have the capabilities to perform physical activities in an effective and efficient manner. Thus, if you have set your future goals and is dead serious about working for it, then getting a fit and healthy physical body should be one of your main priorities. And to help you with just that, our expert friend Mark talks about orgain or organic foods and its benefits to our bodies have gladly shared us with 5 of his own personal tips to improving the physical health.

  1. Balanced Diet

Food and water is the gasoline that supplies the body with energy-giving nutrients that will allow our bodies to move and react. And just like with cars, if you supply it with the wrong type or a low-quality gasoline, then the car will most likely perform poorly or even not move at all. The same logic applies to our bodies and food. With a balanced diet, our bodies will have the necessary supply of nutrients and minerals that will surely energize and make the body stay alert at all times.

Maintaining a balanced diet is actually quite easy, as long as you include the basic Go, Grow and Glow foods in your meals, then you will be set. Although, if you are a picky eater, then it is best for you to visit a registered dietician that will help you make the healthiest diet for you.

  1. Regular Exercise

Our bodies are composed of living muscles, nerves, and tissues. Meaning the more you train them, the stronger and the more effective they become. In fact, all body and health experts around the world can agree to the fact that a regular exercise is essential to achieving a healthy physical body.

If you don’t have the time to hit the gym or have quick morning jobs, then there are always those easy routines that can be easily performed while inside your room or house. Stretching upon waking up and when going to sleep is also a good form of exercise.

  1. Relax and de-stress every once in a while

Every once in a while, reward your body by pampering it through massage parlors and spas. Breaks are necessary to relieve the stress accumulated in your muscles and body. Stress is a major contributor to fatigue and illness, so the more stress accumulated in your body, the higher the chances of you getting sick or easily tired.

  1. Social and Spiritual Health

Your mental and spiritual state has a significant impact on your physical health. The happier and more contented you are, the better your body’s condition will be. Try to maintain a healthy spiritual and social life by getting connected with God and surrounding yourself with positive and happy people.

  1. Get enough sleep

And last but not the least, in order to improve your physical health, getting at least 8 hours of sleep daily is very important. Sleeping is the only time where your muscles and bodies shuts off and regenerates. Thus, the more time you give them to regenerate, the better your body will be.


Image source: Photo by Matthew Kane on Unsplash


Improve Agility and Fitness by Training like an Athlete


Are you looking for the finest ways of improving upon your speed with the next marathon coming up soon? Are you in awe of certain gym-goers who have managed to build their muscles the right way, and in the least possible time? How would you like to enhance your agility metrics by getting the most essential tips from experts and top trainers in the industry? If the answers to these and related queries are in the affirmative, then you would love to read what follows below to train like an athlete. These tips will come in handy to increase your fitness levels, speed and agility alike. They will help in making your athletic performance better, regardless of which sport you pursue.

Relax & Release

Deep tissue work or myofascial release deactivates aggravating muscle knots and increases the suppleness levels of your body. You may like to invest in a lacrosse ball, softball, foam roller, golf ball, or a minimalistic massage stick to go about the task on your own. As per experts in the world of training, you need to make smooth passes, and in case you get to feel any tightness or knots, you just have to roll out the specific point for a while to allow the particular area to soften and relax. There are certain muscle groups that tend to get inflamed when you are going about your movements; especially when we train like an athlete. As the presence of tight glutes hinders your ability to jump, squat and bend, the tissue work is best performed before workouts to get prepared for action, and post-workout for the purposes of recovery.

Activating your Muscles

Bands are wonderful products for training your body to do the so far impossible actions. Your muscles will react and contract as a response to the resistance and force created by the band. In turn, the act will give you adequate stability to stabilize your joints and make them stronger and more agile than before. You may like to try out vertical pulls to activate your muscles post the self-myofascial release for best results.

Turn your lights off

When you slip into slumber you allow your body to go into a level that is crucial for aiding the anabolic state of growth. Given this fact, it is important that you allow yourself a good seven to nine hours of sleep every night, and at a stretch. As most active gym goers have a full day’s work in front of them, they need this quantum of sleep before or after performing their workouts.

Concentrate on compound movements

Lastly, it is essential to lay focus on compound movements of the likes of squats, overhead presses, power cleans, and deadlifts; these movements are known to use multiple joints at the same time and give optimal results. The idea lies in using more muscles at the same time so that more muscle mass can be gained with minimal efforts.

These and other related tips from expert instructors will surely help you train like an athlete – just go for them!

5 Tips to Building a Home Gym

The convenience of having your own home gym can’t be underscored. Many people want to have a gym that they can easily have access to at anytime of the day for their workouts. Best for stay at home moms and home based workers, home gyms are gaining tremendous popularity overtime. Many are now beginning to remodel their homes and adding additional spaces for their own gym and some are already enjoying it. Some people are now employing the help of firms like this one found in garagegymbuilder.com for a faster and more efficient home gym building. And while some are still hesitant having their own home gym due to the cost of construction and equipment, they are also beginning to realize the long term cost-effectiveness of saving time and not having to pay for a monthly subscription.

home gym

If you are clueless on how to start building your own home gym, these tips can be very helpful:

  • Find the Right Spot

Look for a sufficient space in your home to setup your gym. It can be an old spacious storage room, old study rooms, extra space in the living room, some space in the patio, or if you have none of these to accommodate your plan, go for building additional space. It can be an extension of your home or a separate space within your property. Whatever it is, be mindful of the sufficiency of the space to make sure you can work out effectively.

  • Plan out the Atmosphere

The atmosphere if your home gym is very important. You want it to be motivating and less dull, or you will risk being uninspired to consistently exercise. Design the walls with some motivating visuals or you may opt for some glass walls to get a good view of the outside; depending on your preference.  Whichever way you want to design it, make sure that it perfectly suits your personality and that it can motivate you.

  • Set a Budget

Unless you have a multi-million fortune to spend on your home gym, you need to set a clear budget. Construction and equipment cost can be overwhelming and you may easily overspend so make sure your purchases are anchored on a well-thought of budget.

  • Buy the Essentials before the Add-ons

When you start shopping for gym equipment, make sure you have the basics bought first. These are equipment and machines that must be found in the gym or those that are necessary for your program. You may ask a professional trainer or your very own trainer to help you choose the equipment and machines. After that, you may start buying add-ons if your budget still allows. Go for those brands that offer a perfect balance between price and quality.

  • Arrange it To Your Heart’s Content

If you already have everything you need, it is time to put things in order. Your interior design must suit your personality to make sure you stay motivated and inspired. After that, you can start on your fitness journey.

Make sure you ask the help of professionals if you are unsure in some areas especially in the construction of your home gym.

Photo credits: https://flic.kr/p/9J2E35

5 Tips to selecting the perfect gym bag

A new year is upon us and making a resolution to go to the gym more regularly is on the top of many’s priority list. One of the important things that needs to be done before committing to going to the gym on a regular basis is the investment in a new gym bag. This is important as it will help you stay organized and make your gym necessities readily available for you as you walk out the door. Part of the reason people are so successful at going to the gym is because all of their clothes, shoes, and other items needed for the gym are organized in one place. This Article will provide several tips to selecting the perfect gym bag.

Gym Bag


A great gym bag will have ample pockets, both on the exterior and the interior. Pockets that can hold shoes, wet clothes, and a water bottle are important features to look for in a gym bag. If you are committed to going to yoga classes, another thing to consider is to invest in a bag that offers a place to carry your yoga mat.

Small compartment for cosmetic items.

When packing your gym bag, you will want to bring items such as a hairbrush, dry shampoo, and maybe some cosmetics. A small compartment to keep all of these items is nice to have in a gym bag so be sure to look for one that has this versatility included.

Key holder.

There is nothing more annoying or frustrating than to finish a great work out and walk out to your car only to find out that you are unsure of where our keys are. It can be a nuisance to have to go back inside of the gym to check the locker room for your keys when they most likely fell to the bottom of your gym bag. When shopping for a gym bag, consider looking for a model that offers a key holder. This can come in many forms but it is most often a clip or a toggle that is located inside the bag that will allow you to clip your keys to it. This makes it easy to locate your keys after your workout.

Budget friendly.

A new gym bag does not have to be costly. You can find the perfect gym bag for a budget friendly price if you look hard enough. Try to avoid spending an exorbitant amount on a gym bag if you don’t have to. A good gym bag should fit well within your budget so that you don’t feel guilty about overspending. While it may sound outrageous, your subconscious could keep you from using your gym bag because of the displaced guilt you have from purchasing it if you can’t afford it.

Durable and waterproof.

If you frequent a gym that offers a swimming pool, you may want to consider investing in a bag that will also provide waterproof coverage. At a minimum, be sure to pack a plastic bag in your gym bag so that you have a place to put a wet swimsuit should you choose to swim a few laps as part of your workout routine.


Image credit: Dean Jarvey – https://flic.kr/p/7Fzm7v

Fitness & Fun – They’re Not Mutually Exclusive

Taking care of our bodies is one of the greatest responsibilities that any of us ever encounters. However, the thought of starving ourselves, running laps, and never having a night out on the town is enough to turn anyone off of the idea. But, y’know, it is possible to make healthy living enjoyable.

Unless you’re a professional athlete, getting fit should be about fun and enjoyment while still seeing positive results. Find the right balance with these tips below. You’ll be on the right track in no time.


Combine Fitness With Travel

Very few things in this world can offer the same level of enjoyment as exploring new territories. Find a way to blend travel with fitness, and exercise will soon evolve from chore to hobby. Once you’ve achieved this goal, success is virtually assured.

Organised events are a fantastic option. Global Adventure Challenges let you push your body to the limit in a controlled environment while getting to meet new people. Runners, meanwhile, may prefer completing the Olympic marathons over a period of a few years.

Aside from getting to see the world while getting fit, it may provide a chance to raise money for charity. If that doesn’t give you a heightened sense of satisfaction, what will?


Focus On Fitness Rather Than Weight

The vast majority of fitness newbies make the mistake of focusing solely on their weight. Moreover, they often wrongly assume that reducing the number on the scales is the target. Not only does this add pressure, but it can also encourage the monotony of making changes aimed solely at that goal.

Adding lean muscle while losing weight will give you a far better appearance. Better still, it’ll improve physical performance in the gym and on the sports field. The most notable factor, however, is that you won’t need to starve. Whether it’s supplements or tasty meals that are good for you doesn’t matter. Being able to eat properly during your transformation can aid emotional health too.

Above all else, no two bodies are the same. As such, focusing solely on a supposedly magic number is simply illogical. Besides, the whole notion of setting a goal weight means that you might stop doing some of the activities you enjoy in favour of the ones that you hate.


Make It Competitive And Social

Getting fit is a personal journey. However, that doesn’t mean it has to remain a private and unsocial adventure. Regular human interaction is crucial for maintaining the sense of enjoyment. Meanwhile, you can use those fitness buddies as a source of motivation and competition too.

Many people now use fitness gadgets to hold competitions against their friends. Alternatively, signing up for a Play Football five-a-side league or similar sporting event can work wonders. It’s a great way to get a group of friends together, and you’ll feel far less guilty about a sinking a pint afterwards too.

It’s true that dedication is needed for quick and optimum results. For those that just want to take care of their health, though, making it fun removes that need for speed. As long as you reach the intended destination, the length of the journey shouldn’t matter.

Top Supplements for Building Muscle

Who doesn’t want to put on a little muscle every now and then right? Diet and training are the most important factors; however there are a few extras that can help along the way. Take a look at some of the best muscle building supplements to help reach your goal.


muscle building

It can be tough to fit .8g to 1g of protein per bodyweight pound; especially with the hectic and busy lives being lived today. Having a well-balanced protein shake to hit this essential nutrient needs can help reach the daily amount needed. It is important to have both whey and casein protein in your supplement stack. Whey is fast absorbing, so it is good for both pre and post workout. However, casein is slow digesting and can be used prior to sleep when your body is repairing itself.


Branched chain amino acids (BCAAS) are essential in the muscle building process. They help prevent the catabolic effects of high intensity cardio, however they also assist in the repair and production of muscle. Since BCAAs bypass the liver, it is absorbed to the bloodstream and is a great source of energy before a workout.


Creatine is one of, if not the most known, muscle building supplement. Without getting too scientific, supplementing with creatine assists with increasing strength and muscle size. It helps deliver nutrients to the muscle by feeding water into the muscle. This may create a sensation of bloating, however it is relieved in about a week depending on the individual. Because it utilizes the body’s water, adequate hydration is necessary.


 muscle building

It is difficult to get in all the vitamins and minerals needed just from food though food sources are optimal. A good multivitamin can help fill in the some of these nutrient gaps. Feeding the body what it needs to perform daily activities and some is vital to building muscle. Additionally, there are a variety of health benefits such as boosting the immune system, hormone function and energy.

Whenever possible, natural food sources are the best way to get in all the nutrients the body needs to build muscle. Supplements will never replace a whole healthy diet. However, supplements can complement a proper diet and workout program.

Can Steroids Help?

Steroids can help build muscle but do they come with many side effects. Better check out the legal steroids that can be used with minimal side effects. You can also read a detailed article written by Isaac at FitnessDonkey.com on the legal status of steroids. Unless prescribed by a doctor, it’s always a good idea to stay away from them.