Author: Pat McLeod

Tips To Maximize Your Workouts


To train, to eat, to sleep, and then repeat – this should be the mantra for anyone who is looking for an athletic and chiseled body! The tips presented in this article can be heeded by anyone who wants to benefit from their sessions in the gym for awesome muscular growth. For maximizing the results from every sweating session you complete each day in the gym, a perfect game plan is to be formulated and this becomes a necessity for achieving optimum results. Fine tuning your approach before the mass gained from the previous session is lost, is essential if you don’t want to frown over unsatisfactory results. Follow these tips to maximize your gains per session


  • Go for the evening session in the gym


Training in the evening is particularly preferred by many, especially when they are looking for gaining mass. Working out in the night or evening allows the enthusiast to load herself/himself up with nutritious foods and drinks and allows them to focus on retrieving optimum performance by burning maximum fuel (calories). By topping off your fuel reserves, you can achieve a much more productive session which would be impossible to do so in the earlier hours of the day, when the energy levels are not sufficient. For optimum results load up with a meal or more before you hit the gym. And don’t forget to eat your carbohydrates after you’re done!


  • Keep an eye on your hydration levels



It is often seen among the masses especially among the personal trainers, that they emphasize more on the food plans and forget to mention or sometimes downright neglect their other important needs such as hydration levels. The human body is made up of 70% water and it is essential to maintain that amount in the system for maintaining the overall functions of the body. If the body is not rehydrated with respect to the amount of water is lost via sweat during strenuous activities like gym sessions, an imbalance in the blood acidity and salt levels takes place. This is detrimental to the health and well-being, let alone for lean muscle growth. Drink plenty of water throughout the day and frequently sip water while working out. This is a crucial step that should not be neglected especially during fat losing and muscle building phases. One should aim to drink at least 64 ounces of water on a regular basis, which approximately sums up to two liters.


  • Maintain a steady frequency in your sessions


Growing muscles and maintaining the same is not an easy feat. This is due to the fact that muscles need a continuous supply of stimuli to develop and even more to develop further. One should aim for at least four training sessions per week to maintain their overall mass gain. Less than that, well you’d end up with lost mass and disappointments.


  • Eat whenever you can



‘You need food to grow’ keep saying this in your mind until you truly believe in this philosophy! For continuous development of muscles, the amount of calories one puts in his/her body is much more important than the number of times one hits the gym. It is uncomfortable to eat when you don’t feel like, sure but the best part is you don’t need to have a feast every time you sit on the table! A best way to get your body some extra calories is to eat every now and then. A minimum of 5 to 7 meals a day in small portions is essential for training your stomach and digestive system to get used to the large amounts of incoming calories. This will not only make you anabolic but also allow you to maintain a steady energy level all through the day.…

4 Dumbbell Exercises For Full Body Burn



Workout sessions are indeed a strenuous activity especially to those who are always looking for an easy way to their dream physique. The best way to attain a shape of your dreams in a minimum amount of time is through compound workout sessions. A compound workout is that which combines two or more exercises in one rep. This maximizes the number of muscles you need to involve and flex to complete the rep efficiently. This is beneficial for those who want to strengthen their heart and circulatory system. The following workouts involve the usage of dumbbells instead of weight machines as the former is more efficient than the latter in these kinds of sessions due to their flexibility and portability.

1.Renegade Row to Frogger



Ideal for: Glutes, arms and core muscles

Get into the high plank position with each hand holding a dumbbell and your wrists directly over your shoulders. Keep your feet slightly wider than the hip distance for preventing your body from rocking sideways. Push into the dumbbell on the left all the while rowing the right one upward towards you. Retract your right shoulder and pull in your right elbow to your side. Follow this whole process for your left side. Without pausing, jump your feet forward in such a way that the same lands outside and in between your hands. Let go of the dumbbells and bring them up to your chest. This is the completion of one rep. Repeat the same till you feel fatigued.

2. Reverse Lunge and Curl



Ideal for: Biceps and glutes

Keep your feet at hip distance apart and hold one dumbbell in each hand and keep them at your sides. Step back with your right foot and go low towards the floor till your knees make an angle of 90 degrees. Keep this in mind that your right knee is lowered just above the floor and as you are bringing your right leg up to a standing position, perform a bicep curl. This makes one rep, continue doing so with interchanging sides.

3. Dumbbell Squat to Press



Ideal for: Arms, glutes and shoulders

To start off, hold one dumbbell in each hand and keep your feet at hip distance apart. Bring up your hands up to the rack position and squat down all the while putting your body weight on the heels and not on the toes. Now, when you are standing back up, bring the dumbbells up to the overhead from your shoulder level. Keep the dumbbells in this position and then lower them down. This marks the completion of one rep, repeat the same until fatigue takes a hold.


4. High Pull Lateral Lunge



Ideal for: Core, back and glute muscles

Stand and keep your feet at hip distance apart from each other all the while holding a dumbbell in each hand placed slightly in front of you. Lean forward while keeping your back straight and as you stand back up, tighten up your glutes. As you fully stand back up, bring the dumbbells up to the height of your shoulders and bend the elbows outwards to the sides. Take a step towards the right direction and push your butt back towards the ground in a single lateral lunge. Try to get your right thigh in such a position that it is parallel to the floor and while doing so, bring the dumbbells down at the level of your feet. Now stand up and bring your right leg and left one at hip distance from each other. This marks the completion of one rep. repeat the whole process exactly on the other leg and continue interchanging as long as you can endure.…

Great Health Benefits Of Chickpeas



Garbanzo beans otherwise known as Chickpeas is one of the oldest known food sources. Next to soybean, chickpea is the most widely consumed and grown crop in the world. This is not only due to the awesome taste of this food item, but the plethora of health benefits one can get from consuming them. Chickpea provides the human body with a great load of nutrition in the form of vitamins and minerals. It is also a great source of plant-based protein.

Health Benefits of Chickpeas

Controls blood sugar content and is beneficial for diabetics

Since chickpea is a form of legume, it is laden with complex carbohydrate molecules that are different from the traditional form of carbohydrates. This different form of carb is the reason why the body slowly digests Chickpeas and helps maintain a steady level of blood sugar content. Otherwise, when an individual is taking a meal rich in traditional carbohydrates, it is observed that there is a sudden spike in the blood sugar levels. Unlike to a healthy person, this is definitely not a good news for a diabetic.

Aids in digestion and regular bowel movements due to high fiber content



Dietary fiber is essential for healthy digestion by quickly moving the food substance through the digestive tracts. If a person consumes meals rich in dietary fiber then it aids in the prevention of IBS (Irregular Bowel Syndrome) and constipation. Dietary fiber is soluble in water and attaches itself to the walls of the intestines after absorbing water. This acts as a lubricant and helps in the smooth removal of waste from the body. Fiber is also essential for maintaining the pH levels and the balance of the good bacteria in the gut all the while keeping the content of the bad bacteria in check.

Reduces the risks of heart disease and cancer

Chickpea helps in maintaining a balance between the bad and good cholesterol levels in the blood. This aids in reducing hypertension thereby protecting the heart in multiple ways. The added dietary fiber in chickpeas helps the body to egest waste materials thereby preventing the individual to gain excess weight. The arteries and the blood vessels of the circulatory system benefit from the inclusion of chickpeas in the diet as this help in the prevention of plaque in the interior wall surface of the same. These beans help maintain healthy blood pressure levels and also reduce the risks of cardiac arrest and strokes. Consuming chickpeas is also proven to prevent cancerous cells from going on with further cell division and developing more tumors.

Best source for plant based protein



Protein is an essential macronutrient that is essential for proper execution of every possible function of the human body. Muscle development, the formation of hemoglobin, antibodies and overall maintenance of the blood sugar levels is done by protein based diet and also aids in the healing of injuries and wounds.

If a person is not getting enough protein through his/her diet on a regular basis, it can result in muscle weakness, chronic fatigue, low energy content, poor skin quality and even cataracts! As this is a great source of protein this is an ideal choice for vegetarians. As this is an essential macronutrient, one should always opt for this and include the same in his or her platter if the same is not a fan for food items sourced from animals.


Hence, it is clear that there are a number of health benefits of chickpeas. A regular inclusion in your diet can take care of several nutritional needs along with offering health benefits for overall body.


Easy to Adopt Tips for Losing Weight


As the days pass by, the population is getting engrossed in heavy workload and the busy life schedule. This ultimately led to a mechanical lifestyle and routine where personal time required by an individual for leading a healthy life is lost. The resulting factor is unhealthy food preferences, caffeine and alcohol consumption to find respite from stress and fatigue. This ultimately contributes to unwanted calorie intake and a sudden increase in weight and body mass. People these days are looking for methods and remedies to lose weight in an easy and quick way, but to be fair, there is no such way to lose weight without the involvement of exercise and commitment. This article is going to provide some effective and easy weight loss tips which could be beneficial for those looking for a more long term remedy.

Tips for Losing Weight

Mantra to weight loss


This is a simple equation that fortunately doesn’t involve mathematics! The equation is, ‘to lose weight = incoming calories – outgoing calories.’ The only way one can lose weight is to keep a check on the daily calorie intake via food and drinks. There is no shortcut in achieving a lean and mean physique, but to give you a ray of hope, you would lose one pound in total body weight if you lose one pound of fat or in other words if you burn 3500 calories.

Check your daily calorie intake

Get used to keeping an eye on the amount of calories you are consuming daily. But doing that alone won’t be helping you much. Planning your diet, working out on a regular basis and leading an active life is essential for losing weight.

Always eat your meals on time

Never skip your meals and try to take your fill on time every day. This is a proven fact that your biological clock demands food on specific intervals of the day and eating food at those intervals aids in digestion.

Drink a lot of water


The human body is made up of 70% water and keeping that exact amount in the system is critical for not only losing weight but also to avoid several ailments altogether. Dehydration is the condition when your body doesn’t contain the minimum amount of water necessary for proper functioning of the brain, to ward off fatigue and to keep your skin hydrated. Water consumption is essential to detoxify your body naturally via urine formation and also to aid digestion and metabolism.It is recommended by the doctors and nutritionists alike that a minimum of 2.7 – 3.7 liters of water is essential for the male body and a minimum of 2- 2.5 liters for the female body. It is also beneficial for the body if you start your day with a fresh cold glass of water as it helps to rejuvenate the internal organs, especially the bowels and the digestive system. Before and after meals one should always drink a glass of water as the same aids in the digestive process.

Lose weight the safe way


If you are new in the game, you might feel confused about where to start and what to do. The best possible approach to the journey is to read some facts and familiarize with the dos and don’ts.

Have patience

The crash diet plans floating around the internet is not a viable way to lose weight especially if you are looking for a long term and permanent solution to the problem. It takes time to lose weight as your body adjusts to the change in diet and physical activities at a very slow pace. The same is very much applicable to those who want to shed a lot of pounds.…

Relationship Goals: 6 Couple Exercises That Fitspire You To Start Moving

Psychologists say that couple exercises bring not only physical but also relational strength. It provides a good starting point for rebuilding connection while having fun together. It creates a positive atmosphere of camaraderie and support. Also, professionals suggest couple exercises for couples having conflicts.


Fun Ways For Couples To Work Out Together

Have you and your significant other ever planned on working out together? You should try it. Research shows that when people have an exercise partner, especially if this is their significant other, they are less likely to quit on their workout program. In addition to that, working out together is a great way to spice up your relationship and add more intimacy between you two. Here are some fun ways for couples to work out together.…

The Easiest Ways To Encourage Your Partner To Eat Healthily

Having a partner or a lover is like having a buddy with you all the time. Unlike with being single, being in a relationship is like having an extension of yourself. However, the chances are that he or she may have a different lifestyle and eating habits which may not be in line with your healthy style. 



Therapists Approve: Riding A Skateboard Towards A Healthier Life

My parents used to bring me to different therapists because they felt like I had a binge-eating disorder. Even at the age of 7, after all, I could down a whole bucket of chicken and 2 liters of cola. I might add a family-sized pizza to that if I felt too tired after school. Although I knew deep down that their efforts were futile because I did not have such a condition, I could not blame them for thinking that way.

To prove to my parents that their only child is okay, I told them I want to try skateboarding to lose weight.

Why Skateboarding Promotes Fitness

Skateboarding is a sport that will allow you to burn thousands of calories. It may not seem like it can do that because going from one point to another on wheels sounds like a breezy idea. However, staying on top of the deck can be a challenging feat. The skateboard is a manual version of a hover board as well, which means that it will not glide if you simply stand on it. You genuinely have to keep on practicing, so sweating excess calories out is inevitable.

The fats that you will burn can immediately get replaced by muscles. When you already have a skateboard, and you see other skateboarders doing different stunts, you will not be able to stop yourself from wanting to do the same thing. The mentality that “If they can’t do it, why can’t I?” will most likely rein in your heart. When that happens, you may continue to do tricks until the muscles on your legs strengthen and your stamina build up.

2 Skateboards To Check Out For Newbies

Punisher Cherry Blossom Complete Skateboard, Red, 31-Inch

I have been skateboarding since I was 8. Even though I loved the sport all my life, I did not exactly like most of the other skateboard designs because they favor the likes of men with all those loud designs without taking into consideration that there were also female skateboarders, that’s why having a Punisher Cherry Blossom Complete Skateboard had been a dream come true for me. After all, it was not only the right board for my size, but it also has reddish pink and white prints which suits my style.

Its wheels are  good for the eyes because they are made out of ivory and they have Japanese characters which I can’t understand but still liked. They are excellent for those times when I go through ramps or just even on sidewalks with my skating gals and pals.

The free-ride tricks are now easy to perform as well with Punisher Cherry Blossom Complete Skateboard, thanks to its double kick tail and concave deck. They let your feet stay literally on board much, much better than with other boards.

Aside from that, the trucks attached to it need not to be changed because they are already of high quality.


  • Deck: 31 inches x 7.5 inches
  • Concave: Double Kick
  • Wood for Deck: 9-ply Canadian Maple blend
  • Bearings: Polyurethane Cushions; ABEC-5 Bearings
  • Trucks: New Seagull 5” Alloy Trucks
  • Wheels: 54 mm x 36 mm PU Ivory Wheels with Full Graphics
  • Weight: 6 pounds

POSITIV Andy Macdonald Walking Orca Complete Skateboard (Blue, 7.75-Inch)

Every single time that I ride this complete skateboard, I always feel as if I am Andy Macdonald and I am as good as him. It may be a wishful thinking but if you are someone like me who owns a POSITIV Andy Macdonald Walking Orca Complete Skateboard, you will not be able to stop yourself from daydreaming, too.

I got this from a close friend when I had my birthday in 2012, and it was a love at first sight for me towards this skateboard. Its blue design and the Walking Orca logo on its screened bottom never failed to make me feel as if I was 12 again, riding my first skateboard. The only difference is that I am already 20 years old when I got it. I can now say based on experience that this can be called as the “best skateboard” that ever went underneath any skateboarder’s feet.

Its bearings are too smooth and durable that even if I had it more than a year ago, I still haven’t felt the need to change them. It can be used on either street walks or skate parks all the time. Its wheels are too good to be true as well because they are treaded. Meaning, the board can be maneuvered on rocky roads without the wheels falling off or something. And because they are too hard, no spiky materials on the streets can pierce them.


  • Shape: 112
  • Concave: K12
  • Length: 31.75 inches
  • Width: 7.75 inches
  • Wheelbase: 14.0 inches
  • Nose: 6.875 inches
  • Tail: 6.625 inches
  • Bottom: Screened
  • Origin: USA
  • Trucks: Positiv Trucks
  • Bearings: Mini Logo Bearings


Now, if you were in my shoes, and you saw these awesome benefits of skateboarding, won’t you do it towards a healthier life?…

Understanding Therapy For Sports Athletes

Being a sports athlete can be challenging and exciting all at the same time. Of course, you will feel happy most of the time because you are doing something that you are passionate about. It is only logical for someone to feel great whenever he focuses on things that he is passionate about. On the other hand, there are also days when you would feel too much pressure and stress, especially at times when people expect much from you. It is one of the reasons why many famous athletes admit to having therapy sessions for their own sake.


The sad thing about our society these days is that many people think that therapy is only for those who are mentally incapacitated. The truth is that the issue of choosing a therapist or counselor is still considered as taboo in many societies. Unfortunately, some individuals still judge negatively those who choose to seek professional help. If you are an athlete who wants to start therapy as soon as possible, we highly recommend that you read this article from start to bottom. Below are the top things to remember about therapy for sports athlete s:

Choose The Best Therapist

The first step that you must do is to select a therapist who is perfect to handle your case. As much as possible, take all the time you need to look for this professional so that you will not end up having regrets. Keep in mind that there are already tons of therapists who are providing their services to the public. What you have to do is to choose one who clearly stands out from the rest. You can also consider asking for referrals or recommendations from the people you know.


Stop Thinking About Other People

Now is the time to prioritize yourself above all else. Stop thinking about what others might say if they find out that you are talking to a therapist. Instead, remember that you deserve all the help and support needed to overcome your struggles and mental-health related issues. It is crucial to act fast so that the therapist can still prevent or treat any disorder such as addiction or depression. The best thing to do is to focus on yourself first.

Therapy Sessions Can Be Expensive

While most therapists and counselors offer their services for the sole purpose of helping others, we cannot deny the fact that they also do it for the money. As such, you have to prepare for the professional fees that these individuals may collect after each session. It is best to discuss this matter before you officially hire someone to be your therapist. Take note that money issues must be considered at this point. You must set aside a budget for the sessions as they can be added costs to your monthly expenses. Do not worry because every penny spent for it will be worth it. 

Cooperation Is Essential

Another vital thing that you must keep in mind is the significance of the therapy sessions. As much as possible, never miss an appointment with your therapist. Otherwise, you will still be charged for a fee even if you did not show up. At the same time, you must understand the need to cooperate during the sessions so that you can enjoy the benefits. Remember that your participation is highly required to make the therapy meetings work. Otherwise, you will only keep on wasting your money on the fees without getting the desired results.


Never Lie To Your Therapist

In connection to the previous paragraph, you must also take note that it is never okay to lie to somebody, most particularly if that other person is your therapist. Keep in mind that lying about your thoughts and emotions will harm no one else but you. It is why you must make an effort to have an honest and open line of communication with your chosen mental health expert. Do not lie about the situation that you are going through because it will prevent the latter from helping you in the best way that he can. There is no point of concealing information because everything you reveal to him is protected by therapist-client privilege communication rule.

Therapy is ideal for sports athletes. Make sure to try it regardless of what others may say.…