Motivational Quote : Push Harder than Yesterday if you want a different tomorrow

Push Harder than Yesterday if you want a different tomorrow

Motivational Quote of the day : Don't stop when you're tired. Stop when you are done.

Couldn't agree more!

Don't stop when you're tired. Stop when you are done.

Motivational Quote : When you feel like quitting. Think about why you started.

When you feel like quitting. Think about why you started.

Motivational Quote : The ability to run the extra mile lies in between your ears. Keep Going!

The ability to run the extra mile lies in between your ears. Keep Going!

5 amazing stretches for your pre and post run you absolutely need to start doing!

Pre-Run

Leg swings: Stand on one leg and swing the other leg forward and back 10-20 times. Then swing that same leg side to side 10-20 times. Each swing should build until your leg is close to its full range of motion.

Walking lunges: Take a large step forward with your right leg, and bend the knee until your thigh is parallel to the floor and knee is aligned with your ankle. Push back upward, draw your left foot even with your right and step forward with the left. Try to keep your walking lunges fluid, and focus on proper form. Do 20 (10 per leg).

Post-Run

Kneeling hip flexor and hamstring: From a kneeling position, plant the right foot on the ground in front of you, so the leg is bent 90 degrees, with the knee and ankle aligned. Keeping your back straight, press forward into your right hip while keeping your left knee pressed into the ground, stretching your left hip and right hamstring. To increase the stretch to the left hip flexors, squeeze and contract the glute muscles of your left hip.

Standing quad: Stand with legs together. Bend your left leg, bringing your heel toward your butt, and grasp your left foot with your left hand. Press your shoelaces into your hand, so that your leg does the stretching instead of pulling up with your hand.

Standing calf: Stand facing a wall with your hands on the wall at about chest level. Placing the ball of your right foot up against the wall, heel touching the floor, gently lean into the wall until you feel a stretch in your calf while keeping your leg straight.

Motivational Quote : There is no elevator to success. You have to take the stairs.

There is no elevator to success. 

You have to take the stairs.

Bowflex SelectTech 560 Dumbbell review!

I love these things! They replaced my old ugly "dumb" bells with a sleek, compact and smart fitness tool! The Bowflex SelectTech 560 Dumbbells are the world's first-ever smart dumbbells, offering a fully interactive experience to work out harder and smarter. Equipped with the company's proprietary 3DT sensor, the Bowflex SelectTech 560 Dumbbells are the only home strength product with built-in brains to guide users through exercises while tracking reps, sets, calories burned, and providing feedback on form. The Bowflex SelectTech 560 Dumbbells' compact design reduces the number of separate dumbbells from 32 down to only two - making them the perfect addition to any home gym. Changing the weights is as easy as twisting the handle. Users can track workouts and set goals using a free 3DT app for their smartphone. Once the app has been downloaded, users can sync the app with Apple Health, Google Fit, MyFitnessPal and UA Record. The 3DT app also comes with 70 preloaded step-by-step workout videos.

• Integrated Bluetooth Smart technology syncs and records sets, reps, and weight

• Each dumbbell adjusts from 5lbs to 60lbs

• Free app with over 70 exercises, 6 week Challenge, journal, and more

• Simply turn the handle to select your weight

• Replaces and entire rack of dumbbells

1. Trust yourself

Many young people are getting so much advice from their parents and from their teachers and from everyone. But what is most important is that you have to dig deep down, dig deep down and ask yourselves, who do you want to be? Not what, but who. Figure out for yourselves what makes you happy, no matter how crazy it may sound to other people.

2. Break the Rules

Break the rules, not the law, but break the rules. It is impossible to be a maverick or a true original if you’re too well behaved and don’t want to break the rules. You have to think outside the box. That’s what I believe. After all, what is the point of being on this earth if all you want to do is be liked by everyone and avoid trouble?

3. Don’t Be Afraid to Fail

Anything I’ve ever attempted, I was always willing to fail. So you can’t always win, but don’t afraid of making decisions. You can’t be paralyzed by fear of failure or you will never push yourself. You keep pushing because you believe in yourself and in your vision and you know that it is the right thing to do, and success will come. So don’t be afraid to fail.

4. Don’t Listen to the Naysayers

How many times have you heard that you can’t do this and you can’t do that and it’s never been done before? I love it when someone says that no one has ever done this before, because then when I do it that means that I’m the first one that has done it. So pay no attention to the people that say it can’t be done. I never listen to, “You can’t.” (Applause) I always listen to myself and say, “Yes, you can.”

5. Work Your Butt Off

You never want to fail because you didn’t work hard enough. Mohammed Ali, one of my great heroes, had a great line in the ’70s when he was asked, “How many sit-ups do you do?” He said, “I don’t count my sit-ups. I only start counting when it starts hurting. When I feel pain, that’s when I start counting, because that’s when it really counts.” That’s what makes you a champion. No pain, no gain.
But when you’re out there partying, horsing around, someone out there at the same time is working hard. Someone is getting smarter and someone is winning. Just remember that. Now, if you want to coast through life, don’t pay attention to any of those rules. But if you want to win, there is absolutely no way around hard, hard work. Just remember, you can’t climb the ladder of success with your hands in your pockets.

6. Give Back

Whatever path that you take in your lives, you must always find time to give something back, something back to your community, give something back to your state or to your country.

Remember these 6 rules. Trust yourself, break some rules, don’t be afraid to fail, ingore the naysayers, work like hell, and give something back.

The best project you'll ever work on is you!

Lose weight in 5 simple but difficult steps!

No one said losing weight would be easy but it definitely doesn't have to be complicated. Follow these 5 simple steps to guarantee slimming down and making sure you look great in the swim suit.

1. Monitor your diet very carefully and exactly : Monitor every calorie you take in. That means food, drinks and even a piece of gum or hard candy. There are a number of greAt apps out not to help you do this. Keep a meticulous record of what you are putting into your body and don't lie to yourself. If you eat a Twinkie at 3am log it!

2. Whenever there is an opportunity for additional activity take it : If someone asks you to do the dishes, do it. Take out the garbage, Do it and do curls on the way with the bag. If your spin instructor says add more tension if you want to, do it.  If there are leaves to rake, go outside and do it. When additional opportunities to burn a calorie here of there present themselves then you must do it. In addition time spent doing a physical activity will be time you are not eating.

3. Exercise at high intensity for an hour at least 6 days a week : Exercise at an intensity that makes you sweat for at least an hour 6 days a week. Run, bike, weight lift do Zumba if you want but make sure your heart rate is up and you are sweating and need to shower after it is over.

4. Take in less calories than you are expending : This is probably the most important step and the easiest to take for granted. After a day of so you will know how many calories you are taking in from your meticulous logging and how many you are expending. eat and drink at least 300 calories less than you are expending. Don't cheat. Do it every day.

5. Find a hobby that distracts you from hunger and the desire to eat in boredom : Find an activity that will occupy your time and that does not involve food. Learn to play the guitar. Learn a new language. Learn to paint. Even better take up a sport like basketball, raquetball or even yoga. All of the last activities take up time that you may have normally been eating and have the added benefit of burning calories.

HIIT aka (high-intensity interval training)

HIIT aka (high-intensity interval training) is a method of training in which you give all-out effort in quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. Training in this way increases your heart rate for the duration of the activity and in theory burns more fat in less time. “A high-intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery,” claims Eric Salvador, NASM, NSCA, head instructor at The Fhitting Room in New York City. “This afterburn effect is referred to as Excess Post-Exercise Oxygen Consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts."

Weightloss through diet : A calorie is a calorie is a calorie

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“A calorie is a calorie is a calorie" or so the story goes. 100 calories of chocolate or lettuce all have the same effect on your body weight. While it may be true that “calories” have an equal amount of stored energy things are not that simple. Humans are a highly complex biochemical system with elaborate processes that regulate energy usage and conversion. Foods are processed by the body through different biochemical means, some of which are inefficient and cause energy calories to be actually be lost as heat. More over is that different foods and macronutrients have a major effect on the hormones and brain centers that control hunger and eating behavior. The foods we eat can have an enormous impact on the biological processes that govern when, what and how much we eat. In short “A calorie is a calorie is a calorie" is not necessarily the healthiest way to approach your diet. Nutrient rich, mostly plant based diets are the best route to overall health.