Where fitness goals become reality

Friday, September 26, 2014


Check out this great article, written by Greg Everett

"One of the things in my life that continually mystifies me is how something as simple and pure as the push-up has become so confusing and impossible for so many people. This is like the exercise equivalent of every adult in the world suddenly forgetting how to walk (yet still wanting to do the triple jump).
This very issue is what caused me to add planks into every day of our introductory class series. I was embarrassed by the inability of people in the gym to do excellent push-ups and decided that the most pro-active approach I could take would be to train them from day one how to do it rather than trying to re-engineer them later down the line when they’re uninterested and just think I’m being a dick about it.

The priorities for the push-up as I see them are, in order: correct and rigid posture, including head position; range of motion; elbow orientation; resistance.
First and foremost, if someone can’t hold his or her body tightly in a straight line from ankle to shoulder, they’re unable to do proper push-ups. You can kick and squirm and fight this idea all you want, but you can’t escape it. You should be able to visually draw a straight line from the ankle, through the hip and through the shoulder at any point in the push-up, and the head and neck should remain in a neutral position—dipping the chin to the floor isn’t getting you to the bottom of the movement.

This rigid alignment should never change throughout the exercise. Don’t push your shoulders up and then later bring your hips up to meet them. This isn’t a push-up and it looks inappropriate.

Next is the range of motion. This shouldn’t have to be specified after saying “push-up” but there seems to be some confusion surrounding it. At the top, the elbows should be completely extended and the shoulder blades protracted. At the bottom, the chest should be in light contact with the floor (That is, the chest has reached and touched the floor but is not supported by it). Again, in both of these positions and everywhere in between, the body should be straight and rigid.

This full range of motion in my opinion should take precedence over the degree of resistance. That is, if you can’t complete a push-up to full depth from the toes, you need to modify it somehow, such as moving to the knees or elevating your hands. Remember when on your knees, you still need to maintain a rigid straight body—the knees simply replace your ankles in this case. The hands can be elevated on a wall, but the wall gets in the way of the face—you’re better off moving the hands to a plyo box or bench so the head can travel without obstruction and make the correct posture possible.

I encourage clients who can do a few standard push-ups to begin workouts with them and move to the knees when needed to maintain the range of motion. This can be difficult on the ego, especially for men, but the benefits are worth any potential embarrassment. No one loads a weight on the bar and benches it halfway down because it’s too heavy (well… excepting board pressing and the like); they start with a weight they can move through the entire range of motion and build up from there. Why the push-up (and pull-up for that matter) are viewed differently, I don’t know. Presumably because high-volume push-ups are commonplace in both bodyweight training and fitness testing, and we've all discovered we can do a lot more by doing a lot less.

I prefer the upper arms to be within about 45 degrees from the sides of the body. This allows the shoulder to move through that full range of motion more easily and naturally. Moving the hands wider and bringing the elbows farther from the sides will usually make push-ups easier for people, but it also limits depth for most people and starts tearing up the shoulders pretty quickly.

The push-up is one of those things that when done well doesn’t draw much attention—it’s not a flashy feat of athleticism. However, in my opinion, how one performs a push-up is indicative of that individual’s athletic foundation, and possibly more importantly, how committed one is to excellence in movement and performance. Sloppy push-ups suggest to me a superficial interest in athleticism and a degree of laziness. Put a little attention and effort into the simple things and it will pay returns in the more complicated and interesting ones."

You can check out the original article here.

Wednesday, September 24, 2014

Green Coffee for Weight Loss!

Tropical Green Coffee is an innovative and safe weight loss solution that is essentially a scientific breakthrough. Based on the natural wonders of the unroasted green coffee bean extract, the Tropical Green Coffee CGA delivers CGA (or chlorogenic acid) to your body. This acid is packed with antioxidants and fat-burning capabilities, allowing for fast weight loss rate the natural way. Although combining a well-balanced diet and exercise is recommended when taking the Tropical Green Coffee CGA, it is not an absolute must. Our company has been operating in the health industry for many years, and we partner with leading global providers and distributors of effective weight loss treatments.

This product really does have amazing results. It is scientifically sound, and entirely healthful. To try this product as a no-strings-attatche free trial, click here!

How to make money from home!

Okay, so I know this is a little off-topic, but I wanted to share a wonderful opportunity with you guys.

I love finding ways to make extra income from home without having to spend all day every day doing work. I work for a living, full time, but also make a bit of money on the side just from a couple hours spent online every few days.

I signed up on this site a while ago, for free, just by entering my name and email address. I have already made about $400 from VERY minimal work and time spent. Check it out here.

Lets talk about CREATINE! product review

Muscle Advance Creatine helps men who want to become stronger by providing over 4,5000 mg of pure creatine in every serving which increases muscle mass, size and endurance even if you struggle to gain muscle mass, lift heavy weights or burn out quickly in the gym.


 If you are reading this then you probably are looking for a way to increase your strength, muscle size and mass or just looking to look better physically. If any of these factors apply to you then you need to read this full Muscle Advance Creatine Review. In this review you will get all the information you need so you can reach the goals you have for yourself.

What is Creatine ?

 First lets explore what creatine actually does. Creatine can be found in everyday foods such as beef, chicken and fish. It also is naturally produced by the body. The function of creatine is to fuel the muscles fibers which are used when lifting heavy weights. The energy system in the muscles known as the atp. The atp is a strongly bound molecule containing 3 phosphates. The atp system gives of a burst of energy every time one of the phosphate molecules breaks free. Muscle Advance Creatine Reviews The Best Creative Available? The job of creatine is to aid the restoration of the phosphate chemicals to the atp system, so that the system can continually give off bursts of energy. This firing of the atp is required during a workout, because the tiny fibers of the muscles are continually contracting during a weights session. The muscle fiber contractions are fueled by the atp energy system, which in turn is fueled by the bodies available creatine. In short, the reason why taking a creatine supplement is so effective in getting stronger, building mass mass and size along with increased energy is because the body is getting a boost in muscle specific fuel. This allows you to work out harder and longer to get better results.

Introducing Muscle Advance Creatine
The first thing you will notice about Muscle Advance Creatine compared to competing creatine products is that it comes in a capsule form. The main form a creatine supplement comes in is powder. Some argue that creatine needs to be taken in powder form to be effective. However this is misinformed information. The absorbsion into the body may take slightly longer in capsule form, but the effectiveness is on a par to powder creatine.

The benefit of creatine in a capsule is its ease of consumption. you don’t need to measure out your dosages, you want need to worry about mixing it with drinks, no bulky container to transport, just toss the small Muscle Advance Creatine bottle in your gym bag and your ready to go.

Only the best Creatine
Along with being in capsule form Muscle Advance Creatine is a market leader because is uses the highest quality creatine available . By Muscle Advance only including pure creatine you don’t need to worry about consuming any by products, stimulants or synthetic chemicals.

How does Muscle Advance Creatine work?
The recommendation on the package is that you take 3 capsules a day after a workout. Each capsule includes 4500 mg of creatine. If you have done any research on how to take creatine then you will know there is different advice on how to get the best results. There are two ways you can consume creatine for the best possible results. The first way is to just maintain a maintenance level of creatine (3 capsules a day.) The second way is to take creatine in phases.

These phases include: a load phase – last for about a week (taking up to 12 capsules a day) maintenance phase – lasts for 3 weeks (3 capsules a day) rest phase – last for a week (no capsules) Then you continue to repeat this cycle again. The way you decide to take Muscle Advance Creatine is up to you, but we recommended you continue on Muscle Advance Creatine for at least 6 months to get the all of the benefits. Luckily Muscle Advance Creatine offers 3 free bottles when you order a 6 month subscription.

Muscle Advance Creatine Benefits
easy to consume
easy to transport
 builds muscle size and mass fast
increases workout results reduces recovery time
availiable internationally

Muscle Advance Creatine Reviews 
There are many favorable testimonials from people using this creatine product. “After using Muscle Advance Creatine for about 6 months, I gained 30 pounds of almost complete lean muscle mass, which was phenomenal! Of course, I had to combine it with a heavy eating regiment, cut out crap foods, and did very little cardio. I was surprised to see that the majority of my weight was not actually water weight, and I could tell this because the amount I was lifting went up significantly.” Rob – www.supplementcritique.com “You can stop looking for quality creatine because this is it!!! I am a repeat buyer and am very happy with this.” Pablo Cooper – Amazon

Where To buy Muscle Advance Creatine. We recommend you purchase Muscle Advance Creatine from the official website. This way you qualify for the free bottle offers you receive on certain packages. For optimal results when improving your workout ability and muscle size you must use creatine for a sustained length of time. For this reason we recommend you purchase the 6 month package so that you save money while at the same time guaranteeing the results you want to achieve.

 Get Muscle Advance Creatine Today
Muscle Advance Creatine is a pure creatine supplement that will give you an edge in the gym. Whenyou use Muscle Advance Creatine in conjunction with a weights program you will build muscle and get better muscle definition fast. Muscle Advance Creatine is portable and easy to use, it also contains up to 3 x as much creatine as other creatine products. For best results we recommend to use Muscle Advance Creatine for at least 6 months.


Saturday, September 24, 2011

HGH Enhancer

HGH enhancers do just what their name states, they enhance the production of human growth hormone naturally. These supplements are sometimes called "Secretagogues." They usually contain an amino acid stack with vitamin and mineral support. These supplements do not contain any HGH, however, like some of the other products on the market.

HGH enhancers are used by people who are seeking to regain their youth, lose that stubborn belly fat, compete at the top of their game, or simply find more energy and vitality. The natural make-up of HGH enhancers and their benefits beyond just HGH production make them attractive to people looking to live a healthier lifestyle. The lack of side effects, low cost and ease of use make these the supplement of choice for many people seeking HGH therapy. HGH enhancers come in pill, oral spray, effervescent powder or tablets, or sublingual drops.

Usually the L-series amino acids are contained in the HGH enhancers. L-Glutamine, L-Arginine, L-Glycine, L-Lysine, L-Leucine, and L-Tyrosine are some of the more popular ones. A variety of vitamins and minerals to support, and enhance the function of, the pituitary glands are often included. Antioxidants are important to reverse any damaging effects from the aging process as well. GABA and Broad bean may also be found in the cocktail mix of HGH enhancers. Any number of other ingredients for a variety of purposes may find their way into a comprehensive product.

The lack of growth hormone in these HGH enhancers has some people stating that they are not effective. The slow results and lack of the "Wow" effect turns some people away. Many people are just not patient enough to wait for an enhancing product to work. They want immediate results. The taste of the sprays and drops and the size of the pills for the more comprehensive formulas can turn some people away also.

The addition of essential vitamins, minerals and antioxidants in human growth hormone enhancers provide additional support for the proper function of not only the pituitary and hypothalamus, but also the other important organs of the body. The additional ingredients also help to support the added muscle mass gained through a good nutritional program and exercise routine.

HGH enhancers combined with a solid nutritional plan and exercise regimen may help you reach your goals. But it is important to realize there is very limited scientific research that points to the benefits of HGH enhancers, releasers and other products available on the market.

Thursday, April 1, 2010

Truth About Abs review

Mike Geary’s Truth About Six Pack Abs is currently the most sold fitness ebook on the Internet. Is it the ultimate program to finally get rock-hard six pack abs or just another scammy “miracle” flat abs system?

The first impression of the website is the same as for similar products: hyped up and pitchy. But if you read a little further he explains the five biggest myths about getting ripped six-pack abs. It’s well explained and I experienced the same problems on my journey to a flat stomach.

Who is Mike Geary?

Mike is certified personal trainer and nutrition specialist. So he’s expert in his field and I found some articles from Mike in reputable magazines. By the way Mike is a very helpful guy! I asked him some questions by email and he responded instantly.

Why is the Truth About Abs program so much different than other fat loss or abdominal workout publications?

In my opinion it’s the fact that Mike combines diet and meal suggestions with highly effective workouts – no not crunches and sit ups – and the right doses of cardio training. I’m a busy guy and can’t spend 60 minutes a day with exercises. Truth
About Six Pack Abs does not require this. 30-45 minutes workouts 2-3 times a week should do the trick.

What is the ebook about?

The Truth About Six Pack Abs Program starts with an introduction of the various sections of the belly. I thought how boring is this. But once I read more I understood how important it is and that this will help reducing the risk of train the wrong muscles.

The main section covers over 20 highly effective abs exercises. Each exercise is illustrated with easy to follow photos. There are some abs workout I’ve never seen before. The great thing is that there are a lot of workouts can be performed at home. My favourite workout is the one with a fitness ball. After a busy day I can do some exercise at home without going to the gym.

A real surprise was the nutrition section. It’s not the same crap about low carb diets you can read in most books. It’s actually a very balanced food plan. I like it and don’t miss anything. Of course I can eat once a week a burger or something heavy without bad feelings.

Another important part in Mike Geary’s fitness book is the cardio training. I found out that I did this wrong for the last two years. He exactly illustrates what cardio you need to do and the most important part is when.

Who will benefit most from the Truth About Six Pack Abs by Mike Geary?

It’s for everybody and anyone who needs to lose weight and flatten their tummy. It’s ideally suited for men who want a ripped six pack or just a flatter stomach but ladies will benefit from the program as well – my wife is doing the program as well – mothers and even grandmas who want to tone their middle.

Are their any downsides?

The ebook is quite comprehensive and comes with a lot of bonus ebooks. It took me quite a bit of time to read through all of them. It’s definitely an overload. To my mind it’s sufficient to concentrate on the main truth about six pack abs ebook –
especially the 2nd part - and the Stability Ball Killer Abs Workouts. I you have the possibility to climb stairs you should also study the Ultimate Stair Exercises e-book. It’s a great way to do workout when you work.

What is the verdict?

The truth about abs program and its bonuses is well worth the price of $39.95. I upgraded to the deluxe version where you get the popular Eating Right Made Simple ebook for half price. This nutrition guide is the ideal companion to the truth about abs program.

Like with all effective fat loss programs – there are no quick schemes. You need to make the commitment to read the ebook once or better twice and then take action. And there’s no need to perform workouts daily, 2-3 times a week for 30-45 minutes
will show very good results. But it requires the discipline to do the abs exercises, cardios and apply the nutrition program regularly – over a few weeks and months.

The program comes with a 8 week money-back-guarantee. If you are not happy you can get a refund without any questions asked. So it’s risk-free to give it a try.

If you are serious about getting a flat stomach or even rock-hard six pack abs I recommend this program.Take a look here!

Monday, March 29, 2010

Perfect Body Building Workouts

Here are the perfect body building workouts that are essential for your upper body. It is very important to be aware of your body condition and your capability of workouts. To achieve your desired muscle you have to drive yourself to new limits.

There are five important muscles to be considered when working out your upper body. We can get stared rite now with several different exercise workouts for each of the muscles.

These workouts will allow you to toggle between regular workouts from time to time. Let´s get started now.

You on no account want to lift the same muscle workout two days in a line. It is great if you split it up by lifting your back and chest one day and biceps, triceps and shoulders on the next day.

Exercises like flat bench press, flat bench dumbbell flyes, incline bench press, decline bench press workouts and much more can be done for your chest.

You have to be very careful and pay more attention when you start workout for your back. A small mistake can lead you with a back injury and keep you out for weeks.

Exercises like bent over rowing, lat machine pull down, dead lifts, shrugs and hyperextensions has to be consider for building muscles on your back.

You are now ready to lift with your shoulder, biceps and triceps workouts can be done to the next day. For your shoulders exercises like shrugs, a seated dumbbell press, side lateral raises and alternate front dumbbell raises are the best exercise.

For your biceps you can workouts exercises like barbell curls, alternate dumbbell curls, incline dumbbell curls and preacher curls. A preacher curl engages you lifting a barbell on a preacher bench.

Finally triceps is the last part of your upper body building workouts. Exercises like standing cable press downs, triceps bench dips, overhead rope extensions and one arm dumbbell extensions can be the most appropriate workouts for your triceps.

It is very essential that you be aware on how to do all these body building workouts before you attempt to start.

Poor workouts will not only put off you from muscle building, but it can lead you to a bad injury that keeps you away from exercises for weeks