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Fitness Tips

Living a healthy lifestyle, staying strong and active is a mind-set. Our motto: 'Mind over Matter'. You can achieve anything. Stay strong and focused and with the right guidance you will meet your goal

Eliminate Anxiety and Panic Attacks For Good

Eliminate Anxiety and Panic Attacks For Good
If you suffer from…
* Palpitations
* a pounding heart, or an accelerated heart rate
* Sweating
* Trembling or shaking
* Shortness of breath
* A choking sensation
* Chest pain or discomfort
* Nausea or stomach cramps
* Derealization (a feeling of unreality)
* Fear of losing control or going crazy
* Fear of dying Numbness or a tingling sensation
* Chills or hot flashes
(Source: American Psychiatric Association. Diagnostic and Statistical Manual of Mental Disorders, Fourth Edition, Text Revision (DSM-IV-TR) 2000 Washington, DC.)

…then you’ve experienced firsthand some of the possible symptoms of a panic or anxiety attack. If you are reading this page because a loved one suffers from these symptoms and you are trying to understand or help, it’s hard to appreciate what they go through.

Click Here To See How The Panic Away Program Work

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Top 4 Mistakes Most Women Make When Trying Lose Weight


If you’re a woman on a mission to burn fat, there’s a good chance you are making one or two (or more) mistakes along the way. I see it time and time again and yet, few women ever actually crack the weight loss code.

It really doesn’t need to be as complicated as it seems. By learning what these mistakes are, you can quickly put them behind you and get on track to seeing better results.

Let’s look at four fat loss mistakes you need to know about.

Starvation Diets

If 1400 calories is good, 1000 must be better, right? Wrong. Your body needs fuel to burn fat properly. As strange as it may sound, if you cut your calories back too far, your body will just cling onto what fat it does have, making further fat loss feel impossible.

You want to use a moderate calorie deficit, like the guidelines set forth in the 3 Week Diet plan as this will ensure that your metabolism stays revved and you keep burning fat.

Failing To Plan Ahead

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Larry Flowers

Gym Tips and Motivation

Before beginning any workout or physical activity, it is essential that you consult your physician.  Whether you are in a beginner, intermediate or advance level, it is equally important to set a work out program that includes the following:

  1. Cardiovascular Exercise
  2. Strength Training
  3. Flexibility
  4. Proper Nutrition

Stay focused and stay with your exercise program.  Keep this in mind.

  1. Avoid Plateaus
  2. Take Breaks
  3. Stay Motivated!!

Your motivation is crucial.  Avoid strolling around the gym and taking long breaks in between workouts.  If your goal is to get fit and workout, your key is to stay focused and committed to a program and goal.  This is where it starts for you.

First Step: Commitment.  Focus.  Make no excuses and get to that gym.  You will feel better when you do.  Set a schedule to go 2 to 3 days a week – without fail.  Change your on/off days around, break the monotonous in your schedule.  Whatever works best for you but committing to the 3 days a week.


 Choose your best time of the day.  If you’re a morning person, you may want to work out early mornings.  If you prefer and or feel more motivated after work then set your work out schedule without fail.  Again, find your best time of the day and stay committed!!

Second Step: Always warm up – 5 to 10 minutes on the elliptical machine, bike or light jogging.

Stay Focused Working OutThird Step: Do less. Forget about 3 sets. One set of 10 to 20 with enough weight to tire the muscle – not to the point of pain or strain (you do not want to get hurt). This yields 90% of the benefit of 3 sets in 1/5 of the time!!! Less boring too!!  Staying aware of your workout progress will keep you connected to what your body is doing and feeling.

Limit yourself to 6 to 9 machines and 20 to 30 minutes. Rotate your workout among upper body, core (mid-section) and legs. Keep moving. No rests. Work major muscle groups. Curls not needed. Arms are worked indirectly by chest, back or shoulder exercises. The slower you move weight the better. Do not rush through it, slow movement will work the muscle over its full range.

Fourth Step: Hop on the elliptical machine for 10 to 20 minutes. You can optionally switch to the treadmill for another 5 to 10. Work hard enough to sweat. NO READING allowed. Once you have settled into a routine, intersperse with 1 or 2 minute intense intervals (interval training) where you push your heart rate an extra 10 or 20 BPM.

Fifth Step: Cool down for 5 minutes on treadmill. Stretch at the end of each workout. Reward yourself with a few minutes in the steam room or sauna.

Create challenges for yourself.  Continue to set different goals as you progress. Join NC Bodyduilding today to help keep you motivated by network with Fitness Consultant, online Personal Trainers, Nutriton and other people that's living a healthy Lifestyle! CLICK HERE JOIN!

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Why You Need Amino Acids Supplementation When Strength Training!

weight trainingGetting the ideal supplements can be complex. Amino acids are a fantastic instance.

 Why do you need them?

 How do they help?

 What do you really require to know?

 Don’ t fear. We obtained your back. Right here’s every little thing you should understand about amino acids. 

 Been to a sporting activities nutrition store lately?

 If so, you’ve seen all the protein supplement products. Most wellness and also health and fitness enthusiasts these days comprehend the importance of healthy protein in their diet. They are aware that it is a crucial part of structure and enhancing the body, and also amino acids are the vital building blocks of it. It’s unusual though, just how little many fitness fans actually find out about amino acids as well as their value. I would love to describe a little bit much more on just what they are and their role.

 Quite just, amino acids are the building blocks of protein, as well as muscle cells. They also play a major component in physical procedures associating with energy, healing, mood, mind function, building muscular tissue and strength gains. More remarkably, they are additionally essential in the quest for weight loss diet.

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The Benefits of Couples Working out Together

Couple Working OutMost people do not relate health with romance.  It's no unknown fact that when you are healthy, fit and active, your energy level is high.  The health, sexual, and psychological benefits of staying in shape are inspiring and your effort to get there is small in comparison. 

Studies have shown that when working out as couples it builds positive energy in a relationship.  The level of workout or training does not necessarily need to be the same for each individual. 

The beauty of fitness training with your couple it's that it can get intimate when there's personal contact between the two people. This makes every relationship special and can grow stronger with time. Staying focused in training while developing the skill of working out together will help your relationship grow and the two of you will share that moment for a long time. 

Ignite a new spark and have fun.  Fitness training and staying fit will make your dream and desire come alive.  Working out with your partner is fun.  Do things that you both enjoy or try new things:  strength training, spinning, boot camp, bike riding, dance to fitness, hiking, racketball and walk or job.

Become healthier and fit and have the time of your life!  


Improves Blood Flow, Sexual Function & Muscle Growth

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Chest Exercises Tip

Chest Workouts

 A variety of resistance exercises can be used to train the pectorals major muscle.

What is resistance training?  It is the type of exercise that causes the muscles to contract against an external resistance with dumbbells, bands or your own weight.  These exercises when done correctly are expected to help you build up your strength, tone, mass, and/or endurance.

In the bodybuilding world or for more hardcore training, most prefer dumbbells, barbells on bench or free weights.  People interested in just toning should not shy away or be frightened to use free weights.  You may see quicker and/or better results using dumbbells or by weight training.

Exercises for chest workouts include bench pressing (using dumbbells, barbells or machines at various angles such as decline, incline and flat where the hips are above, below and level with the head respectively).  Pushups, flyers (using dumbbells or machines at either flat or inclined angles), cable crossovers or dips are great exercises for pecs, as well

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Fitness Coach

10 Things to Know Before Attempting to Build Muscle

What gives someone the right to teach exercise?  Beware from those trainers that claim to know a lot but yet cannot get you the results you want.  Just because they use the words “anatomical” and “its physiology” doesn't mean they have the slightest clue what they're talking about.

Or “teaching someone the basics first”. Some guys don't have the first clue what “basics” for exercise should be.

Ben Pakulski and Dr. Jacob Wilson don't claim to know it all, and never will but for your own safety and for the sake of making progress,

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Fitness Coach

Want More Well-Rounded Shoulders?

how to promote businessAmong the 10 million users of Bodybuilding, there are probably 10 million different shoulder workouts. Individuality can be a good thing, but certain principles make some routines better than others, especially for specific goals. So rather than present you with 10 million ways to train your delts which would make this article slightly time-consuming to read I've whittled it down to seven really great ones, each with a unique training goal.

Pay especially close attention to how exercise choice and order, weight rep targets, volume, and advanced-training principles can be manipulated to fine-tune a routine for a specific goal. If you find one you like, try it for 3-7 weeks, then go back to your regular workout or try another from the list.

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Fitness Coach

Learn How to Determine Your Body Fat

how to promote businessBody fat is the amount of fat in your body when you compare it to bones, muscles, water, tendons, organs and other body components. To remain healthy and minimize the chances for cardiovascular and other diseases, you should lower your body fat levels to at least the acceptable percentages of 25-31% in women and 18-25% in men. To know when you are healthy it's recommended that you measure the levels.


To help you out, here are some of the ways of doing it:

Fat Calipers

These units work by requiring you to pinch your fat with your fingers and then measuring the thickness of the

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Fitness Tracker & Why You Should Own One!

 First of all, it is very important to stay physically fit to be able to do everyday jobs effectively and efficiently during the course of our lifestyles. And to further increase our level of fitness and make our lives better, we must own a fitness tracker that keeps a track of how healthy and fit our body is at a point of time.

Besides this, there are several other reasons why one should own and use a fitness tracker. This is a great tool, especially when you have lots of things to do in a limited time period. So, it's time to get a fitness tracker that suits people's budget and fitness purpose. Remember that the quality and the functions of a fitness watch should decide which suits one's requirements the best.

A Motivator

      A fitness tracker is not just a gadget, but it is more of a fitness friend and a motivator partner. The main purpose of this watch is to keep a track of a person's fitness routine and motivate him to stay fit. This device allows one to view the information regarding all the activities performed by him, so that one could know where the efforts had been spent all the day long. This information would later help one to set smarter objectives.
    1. Fitness Objectives
    2. A fitness watch is a help for one to set future goals. By offering a visual impression of the improvements and progress one makes, this device allows one to meet goals smartly and set better goals based on what one has already accomplished. But before setting up better goals, one should first note down the purpose of the tracker, whether it is losing weight, building body, tracking sleep or serving any other purpose.
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Why Your Muscles Won’t Grow Without Decent Sleep.

Ybody buildingou can do intense workouts, eat the right foods, and take the right supplements, but your muscles won’t grow without decent sleep.

This video from the PictureFit YouTube channel explains how important sleep is for your body when you’re trying to build muscle. In fact, besides your actual workout, sleep is the most important thing. For starters, a lack of sleep means you have less energy to use at the gym during your workouts. You can still lift and run at your maximum, but you’ll get tired much quicker, which means fewer sets overall. Lack of sleep can increase the likelihood of injury too, and you won’t be lifting anything if you’re hurt.

 body buildingSleep is also necessary to balance your hormones. While you’re sleeping, your body releases anabolic hormones like testosterone and IGF-1, which are necessary for muscle growth. Lack of sleep can slow the rate your body releases these hormones and bring your bulking to a grinding halt. Additionally, sleep also brings down the levels of muscle breaking hormones, like cortisol, in your body. Basically, sleep helps you preserve muscle mass while you try to bulk or even lose weight.

Lastly, a lack of sleep can increase your levels of the appetite-raising hormone ghrelin while lowering your levels of the hormone leptin, which makes you feel full. This can make you crave snacks and food that’s outside of your strict muscle-building diet. So don’t just focus on your workout when you’re trying to get in shape—make sure you get great sleep too.

Start getting better sleep tonight

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Fitness Coach

Upper Body Strength Workouts for Women

This 10-minute upper-body strength workout was developed for SELF by Cori Lefkowith, Orange County-based personal trainer and founder of Redefining Strength. The moves she selected work not only your arms and shoulders, but also your chest, core, and back. "The higher your intensity and the more muscles you work at once, the more bang for your buck you're going to get," she says.

"I like to make sure to include back exercises in as many upper-body workouts as possible as it helps improve our posture. Plus, the back is a big muscle group that, when worked, will help you burn more calories during your quick workouts." They also tend to target your arms anyway (your biceps in particular), she adds.

Here's how to do this 10-minute upper-body strength workout—all you need is a set of medium-resistance dumbbells.

For each of the following five moves, here's your mission:

  • Do the exercise for 20 seconds
  • Rest for 10 seconds
  • Repeat 4x

Then, move on to the next move.  

Click here for 10-Minute Fat Loss Programs

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Fitness Coach

7-Day Workout for Weight Loss

If you’re trying to lose weight, you may know that adding more workouts to your weekly routine is one of the best steps you can take. However, it can be tough to come up with a perfect plan on your own if you have no idea where to start. Whether you're totally new to fitness or just need some guidance,you’re covered here. Celeb trainer Adam Rosante, author of The 30-Second Body and C9 ambassador, came up with a plan for SELF readers to help guide you to success with any weight-loss goals you may have (when it’s paired with healthy nutrition choices and good sleep, of course).

“This plan is highly effective, but totally accessible to all levels,” says Rosante. Here, he plans out your Monday through Sunday—all you have to do is show up and work hard. This mix covers all of your bases, but if you need to swap something out, that’s NBD—this is just an example week of the types of workouts you can be doing. Consider it a baseline to help get you going.

Here's how to use this plan:

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Larry Flowers

6 Golden Rules of Working Out!

It doesn’t matter how often you workout or how you prefer to get your sweat on, any person who has been in the fitness world for some time will tell you that there are a few golden rules that you should follow when it comes to working out.

No matter how hard to train, if you fail to follow these basic rules, chances are that you will not see the results that you are hoping for. Get ready, because here are the golden rules of working out

1. Choose a workout that you enjoy


There is no point signing up for 12 weeks of painful bootcamp if you are genuinely going to hate it. Look for a workout that inspires you to keep training and that you genuinely enjoy. Sure you may not enjoy every moment of it, but overall you should look forward to your workouts.


2. Do cardio


If you’re into strength training it can be all too easy to forget your weekly cardio. Experts suggest making sure that you do at least 20 minutes of challenging cardio, three times a week. If you are trying to lose weight then doing up to 60 minutes of vigorous cardio, five times a week is about the maximum you should be doing.

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Fitness Coach

Are you having back pain?

If you have low back pain or sciatica, you may benefit from a few sessions with a physical therapist to help you control your symptoms and learn exercises to do to help prevent future occurrences of your pain. Your physical therapist can teach you specific back exercises and postural correction techniques to help improve your mobility and abolish your back pain.

One exercise that many people with back pain benefit from doing is the prone press up.

The press up is one of the main motions in the McKenzie Method progression of back exercises. If you develop back pain or sciatica, it is one of the first things you should do to help get control of your symptoms.

Who Can Benefit from the Prone Press Up?

Just about anybody can benefit from at least trying the prone press up exercise. When back pain strikes, it should be one of the first things you try. People with particular back conditions may benefit from performing the press up. These conditions may include:

  • Bulging discs
  • Herniated discs
  • Back spasms
  • Loss of the normal lumbar lordosis (forward curve) in your spine
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Fitness Coach

How Women Can Lose Up To 50 Lbs

Although the statistics claim that men and women suffer weight issues alike, the women folk will agree it's a tougher battle for them. Men have it easy. They can gorge on calorie-loaded servings of dessert and still stay slim. On the other hand, we women have to watch everything we put into our mouth and wait to see where it will soon show up.

It's a matter of difference in the way our bodies are created. Fret not! Here are 10 nutrition and workout tips for women who want to lose 50 pounds in 4 months. Follow them strictly if you want to burn all the stubborn body fat like your counterparts.

Did you know it is harder for women to lose weight than men? 

The above statement is true. Weight loss is harder for women than men. Several studies support this fact. In situations where males and females had similar diet and fitness routines, the former were able to lose weight faster than the latter. Why?

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Could A Personal Trainer Be A Smarter Solution To Fitness?


gaining strengthThere is nothing better than when your eyes fill with sweat. Lying on your back, gasping for breath, utterly exhausted. Mission accomplished, exclaims your personal trainer.

There is however, a slight misconception that this is what fitness needs to be and it’s how we achieve the body of our dreams. If you’re a career professional who balances career with wellbeing, your training programming needs to evolve past the old ‘flog and log’ model we constantly see.

Athletes vs Regular Trainers

Athletes and those professionally fit, such as personal trainers and models, have lifestyle priorities that maximise return on their physical performance. Priorities dictate that time be spent on adequate nutrition, rest, mobility and rehabilitation work – all choices geared to enable a high physical output.

For many that inundate social media, they are also in their physical peak, that is, the 18-30-year-old group. Those that are fit as a professional have different priorities and commitments than those of the corporate professional.

As a young gent, competition and physicality is built into our DNA. However, as a young corporate professional, striving to earn more and improve one’s trained abilities, our competitive focus and lifestyle priorities change.

Trappings Of A Corporate Routine

Mental performance day-in-day-out within an office environment, coupled with social lives, means rest, rehab and nutrition often take a back seat to the economics of the office.

Changing our focus from a physical to a mental performance means we need to change the way we see our exercise regime.

Due to the nature of a career lifestyle, be it sitting for 10-plus hours a day, late nights working, social drinking, chronic stress, or skipping meals for meetings, our body reacts differently to exercise.

We don’t recover as quickly. We get tighter through the hips, back and shoulders and our cells use energy differently.

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Larry Flowers

Techniques You Need to Know to Get Bigger Arms

Going shirtless or wearing a tank top at the beach can be a nerve-wracking experience if you aren’t feeling great about your arms.

Recently, training programs have shied away from isolation movements for the “functional” and “athletic” type programs instead. While there’s nothing wrong with that, those approaches can leave certain “problem” areas underdeveloped—especially if you're focused on your physique. And focusing on arm development can be a slow process, especially if you're sticking with the usual set and rep schemes.

 The solution? Moving away from the basics and focusing on a few key advanced concepts, you can add slabs of muscle to your arms—and start splitting your sleeves in no time.

Technique 1: Progressive Overload

With progressive overload, you'll continually lift more to make your muscles work harder than they’re accustomed to. This excess demand will help you to make gains in muscle size, strength and endurance.

Here are three ways you can progressively overload your muscles.

1. Increase resistance - Add more weight
2. Increase sets - add a couple more sets to each exercise
3. Increase reps- mix up your volume with higher and lower rep schemes. 

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Fitness Coach

No More Excuses For Not Working Out

No more excuses why you didn't workout.  Learn what great exercises can help you to build strength, gain muscle, boost cardio and burn calories using your own bodyweight while you're at home or traveling.

 10 Reasons To Do Bodyweight Exercises  -  The at home exercise that really works

By Elizabeth Quinn (Updated July 02, 2014)

Getting fit doesn't have to be complicated. Simple bodyweight exercises are often the best choice for those without a lot of time, money and motivation to learn or employ the latest fitness fads. Bodyweight training can also be a great choice for building strength, gaining muscle, boosting cardiovascular fitness, and burning calories. Here are ten reasons to get on board with bodyweight training.

Fast Fitness Gains

Bodyweight exercises lead to fitness gains in a hurry. Most bodyweight exercises require you to perform multi-joint movements (compound exercises) that work against gravity. These types of movements (squats, lunges, push ups) all make up the cornerstone of any strength training routine and are extremely effective for building strength and boosting cardiovascular fitness. The fact that you can do the exercise anywhere makes it far less likely that you’ll skip a workout, and the This is a perfect formula for building fitness quickly. Add in the fact that many bodyweight exercises automatically engage core strength and stability moves, and you have a recipe for a well-rounded, effective exercise you can do for the long-term.


Functional Fitness

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Fitness Coach

Improve Activity Levels with Healthy Shakes


This is a good article to read by Sara Gottfried, MD  30-Day Challenge: The ONE THING YOU CAN DO TO RESET YOUR HORMONES

I am often asked: What’s the ONE THING that will fix my hormones as fast as possible? My answer is to drink a green protein shake every day until your hormones are back on track, which usually takes 30 days, or longer depending on severity. Since you’re reading this article, I will assume your hormones are out of whack, and I want to challenge you to replace one meal with a nutrient-dense green shake for the next 30 days. It will help your mood, mindset, blood sugar, and weight loss. Your green shake will double your energy. It will make you feel lighter and less burdened, especially if you substitute your problem meal with your green shake.

Here are details – the WHY and the HOW – on how to create a shake for maximal nutrition and hormone-resetting powers.

Why swapping in a green shake for one meal a day might improve energy and weight loss

Green smoothies contain vegetables that are packed full of vitamins, minerals and omega 3’s, making them nutrient-dense – increasing energy, promoting healthy digestion, stabilizing blood sugar and reducing antigenic load. Providing your body with a clean source of nutrients can curb junk food cravings or binge eating, and trigger weight loss.

Save up to 75% on Weight Loss Support Supplements 

Why this nutrient-dense meal replacement helps hunger and food choices all day long

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