Life Without Gyms – Get Creative!

Life without gyms – get creative!

Life without gyms – get creative! So, as we all know, at present, all or most gyms are closed due to coronavirus. Now sure, it’s a big inconvenience not being able to get to your gym, but don’t let this stop you from getting your daily workout in. It`s time to get creative, and you`ll be very surprised just how creative you can get without a gym or even owning a set of weights.

Back in 1980, at the age of 16, there was a time where we had life without gyms, they simply didn’t exist, certainly no fancy gyms, certainly not where I lived anyway. So, this is my story of how I got into weight-training without a real weight set, and more to the point just how creative I became in order to get my workouts in.

A homemade lat pulldown contraption

Even before I knew what a lat-machine was, I came up with an idea of constructing something in my dads garage, which consisted of something that would resemble a pull up bar, that was already bolted to the wall that my dad used to hang various things off.

I looked around the garage and found a very strong looking metal bucket and an equally strong looking thick rope along with a 5-foot-long steel bar, which we combined together to resemble a lat machine.

So, the rope hung over the pull up looking bar that was already bolted to the garage wall, one end of the rope was the 5-foot-long steel bar, and the other end we had the metal bucket. You get the picture, right?

Now, everything was in place apart from one important item, no weights for the bucket.

So, time to get the wheelbarrow out for quick a trip down the back yard. I filled it up with large rocks and pushed it back up to the garage, a workout in itself let me tell you.

The next items I called upon was the use of a weighing scale and hammer and chisel, basic things you`d have in the house and garage or shed really. I set about making the rocks as close to 10 lb. each as I could get, I wasn’t exactly a sculpturer, but with a little careful chiseling it worked just fine. So now I had several 10 lb. weights to place in the bucket in the form of rocks.

Now let me tell you, trying to control that rope and bucket wasn’t easy, it would swing wildly, and after a few near misses, eventually I got it down and had some seriously tough workouts, and can honestly say my back muscles have never been that sore ever since! Of course, at the time I had no idea just how much I was using stabilizing muscles to perform this exercise.

All I can say is when I finally joined a gym years later, when one actually opened, this particular exercise was so easy for me on a nice smooth real lat-pulldown machine, I could comfortably use the entire stack much to the shock of many in the gym. Still to this day, this is my favorite exercise.

One armed rows with a coal scuttle

First of all, let me explain exactly what a coal scuttle is, in England back in the day most houses had a coal fire, and an outside coal shed, basically a very small brick building that coal was kept in. A coal scuttle was the utensil to carry the coal from there into the house to the fireplace.

The coal scuttle itself we had, was around 3 ft long and held a good amount of coal, at a guess I’d say 30 lb. or so. Never actually thought to weigh this, but this made an ideal tool to use for one arm rows, much the same as if you were using a dumbbell.

I would carefully bend over with one leg in front of the other with knees bent, and hand placed on knee for support. I’m sure you can picture this if you’ve done this on a bench. As the coalscuttle had a long handle it was perfect for this exercise.

I would perform 20 reps one side, then switch sides and pretty much do this for 30 minutes straight. Remember, I had no idea what I was doing, other than enjoying my homemade workouts.

working out in the kitchen with cans of baked beans

As England was quite cold at times, actually most of the time, I preferred to workout indoors in the kitchen. We had kitchen chairs that were comfortable with a straight padded back.

Ideal for shoulder presses, my choice of dumbbells this time was to be a couple of large cans of baked beans, no idea what they weighed, not much, but when you’re doing sets of 20 reps for 30 minutes they really do feel heavy very quickly.

In the same fashion I would perform bench presses by laying on the floor on a cushion pushing the cans of baked beans. I would alternate this with push-ups, a very effective combination.

For triceps I could do hammer curls with old plastic milk cartons full of water, combined with push-ups with hands spaced closer together.

Biceps, I would curl basically anything I could find, the heavier the better. My mindset was, If I could hold it, I could curl it! One day it would be something that resembled a bar, other days something that resembled dumbbells.

As for legs, I would squat for an hour at a time every other day, just free standing with no additional weights, combined with calves. When I stood up from my squat, I would then do my calf raise.

Abs I would do everyday as a cool down, on the kitchen floor for around 10 minutes after each workout.


Now, I’m not saying follow what I did, as I admit back then I had no idea what I was doing, but hopefully this will give you a few ideas to carry on working out at home until your gyms open up again.

All this might sound primitive, but when you have no gyms, it works! So, instead of worrying and complaining and being depressed about having no gyms to go to at present, get creative! You`ll be surprised at what you can come up with in your own home.

Remember, Life without gyms – get creative!

Stay safe!


What to Eat After a Workout

 what to eat after a workout

Eating After a Workout Is Important. So, what to eat after a workout? You put a lot of effort into your workouts, always looking to perform better and reach your goals. Chances are you’ve given more thought to your pre-workout meal than your post-workout meal.

But consuming the right nutrients after you exercise is just as important as what you eat before, and the correct nutrition can certainly aid in recovery.

Here is a detailed guide to optimal nutrition after workouts.

Post-Workout Nutrition: What to Eat After a Workout

To understand how the right foods can help you after exercise, it’s important to understand how your body is affected by physical activity.

When you’re working out, your muscles use up their glycogen stores for fuel. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles also get broken down and damaged.

After your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins. Without the correct nutrition your results will be seriously affected.

Eating the right nutrients soon after you exercise can help your body get this done faster. It is particularly important to eat carbs and protein after your workout. Doing this helps your body:

  • Decrease muscle protein breakdown.
  • Increase muscle protein synthesis (growth).
  • Restore glycogen stores.
  • Enhance recovery.

Getting in the right nutrients after exercise can help you rebuild your muscle proteins and glycogen stores. It also helps stimulate growth of new muscle.

Protein, Carbs and Fat

This section discusses how each macronutrient — proteincarbs and fat — is involved in your body’s post-workout recovery process.

Protein Helps Repair and Build Muscle

As explained above, exercise triggers the breakdown of muscle protein.

The rate at which this happens depends on the exercise and your level of training, but even well-trained athletes experience muscle protein breakdown.

Consuming an adequate amount of protein after a workout gives your body the amino acids it needs to repair and rebuild these proteins. It also gives you the building blocks required to build new muscle tissue.

It’s recommended that you consume 0.14–0.23 grams of protein per pound of body weight (0.3–0.5 grams/kg) very soon after a workout.

Studies have shown that ingesting 20–40 grams of protein seems to maximize the body’s ability to recover after exercise.

Carbs Help With Recovery

Your body’s glycogen stores are used as fuel during exercise, and consuming carbs after your workout helps replenish them.

The rate at which your glycogen stores are used depends on the activity. For example, endurance sports cause your body to use more glycogen than resistance training.

For this reason, if you participate in endurance sports (running, swimming, etc.), you might need to consume more carbs than a bodybuilder.

Consuming 0.5–0.7 grams of carbs per pound (1.1–1.5 grams/kg) of body weight within 30 minutes after training results in proper glycogen resynthesize.

Furthermore, insulin secretion, which promotes glycogen synthesis, is better stimulated when carbs and protein are consumed at the same time.

Therefore, consuming both carbs and protein after exercise can maximize protein and glycogen synthesis.

Try consuming the two in a ratio of 3:1 (carbs to protein). For example, 40 grams of protein and 120 grams of carbs.

Eating plenty of carbs to rebuild glycogen stores is most important for people who exercise often, such as twice in the same day. If you have 1 or 2 days to rest between workouts, then this becomes less important.

Fat Is Not That Bad

Many people think that eating fat after a workout slows down digestion and inhibits the absorption of nutrients.

While fat might slow down the absorption of your post-workout meal, it will not reduce its benefits.

For example, a study showed that whole milk was more effective at promoting muscle growth after a workout than skim milk.

Moreover, another study showed that even when ingesting a high-fat meal (45% energy from fat) after working out, muscle glycogen synthesis was not affected.

It might be a good idea to limit the amount of fat you eat after exercise but having some fat in your post-workout meal will not affect your recovery.

A post-workout meal with both protein and carbs will enhance glycogen storage and muscle protein synthesis. Consuming a ratio of 3:1 (carbs to protein) is a practical way to achieve this.

The Timing of Your Post-Workout Meal Matters

Your body’s ability to rebuild glycogen and protein is enhanced after you exercise. For this reason, it’s recommended that you consume a combination of carbs and protein as soon as possible after exercising.

Although the timing does not need to be exact, many experts recommend eating your post-workout meal within 45 minutes.

In fact, it’s believed that the delay of carb consumption by as little as two hours after a workout may lead to as much as 50% lower rates of glycogen synthesis.

However, if you consumed a meal before exercising, it’s likely that the benefits from that meal still apply after training.

Eat your post-workout meal within 45 minutes of exercising. However, you can extend this period a little longer, depending on the timing of your pre-workout meal.

Foods to Eat After You Workout

The primary goal of your post-workout meal is to supply your body with the right nutrients for adequate recovery and to maximize the benefits of your workout. Choosing easily digested foods will promote faster nutrient absorption.

The following lists contain examples of simple and easily digested foods:


  • Sweet potatoes
  • Chocolate milk
  • Quinoa
  • Fruits (pineapple, berries, banana, kiwi)
  • Rice cakes
  • Rice
  • Oatmeal
  • Potatoes
  • Pasta
  • Dark, leafy green vegetables


  • Animal- or plant-based protein powder
  • Eggs
  • Greek yogurt
  • Cottage cheese
  • Salmon
  • Chicken
  • Protein bar
  • Tuna


  • Avocado
  • Nuts
  • Nut butters
  • Trail mix (dried fruits and nuts)

Sample Post-Workout Meals

Combinations of the foods listed above can create great meals that provide you with all the nutrients you need after exercise.

Here are a few examples of quick and easy meals to eat after your workout:

  • Grilled chicken with roasted vegetables.
  • Egg omelet with avocado spread on toast.
  • Salmon with sweet potato.
  • Tuna salad sandwich on whole grain bread.
  • Tuna and crackers.
  • Oatmeal, whey protein, banana and almonds.
  • Cottage cheese and fruits.
  • Pita and hummus.
  • Rice crackers and peanut butter.
  • Whole grain toast and almond butter.
  • Cereal and skim milk.
  • Greek yogurt, berries and granola.
  • Protein shake and banana.
  • Quinoa bowl with berries and pecans.
  • Multi-grain bread and raw peanuts.

Make Sure to Drink Plenty of Water

It is important to drink plenty of water before and after your workout.

When you are properly hydrated, this ensures the optimal internal environment for your body to maximize results.

During exercise, you lose water and electrolytes through sweat. Replenishing these after a workout can help with recovery and performance.

It’s especially important to replenish fluids if your next exercise session is within 12 hours.

Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses.

It is important to get water and electrolytes after exercise to replace what was lost during your workout.


Consuming a proper amount of carbs and protein after exercise is essential, and the correct balance will stimulate muscle protein synthesis, improve recovery and enhance performance during your next workout.

If you’re not able to eat within 45 minutes of working out, it’s important to not go much longer than 2 hours before eating a meal.

Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout.

So, what to eat after a workout? That’s the question that hopefully we`ve helped to answer during this blog.

What to Eat Before a Workout

 what to eat before a workout

In today’s blog we tackle the issue of what to eat before a workout. Over the years, I have personally tried many combinations of food and supplements before I got the correct combination for myself. It takes time.

People are different, and their needs are different, depending on their chosen activity. For example, a bodybuilder would require a totally different pre-workout than let`s say a long-distance runner. So, experiment a little until you find what best suits you.

Pre-Workout Nutrition: What to Eat Before a Workout

Athletes and fitness enthusiasts are always looking for ways to improve their performance and achieve their goals. Good nutrition can help your body perform better and recover faster after each workout.

Optimal nutrient intake prior to exercise will not only help you maximize your performance but also minimize muscle damage.

Here is everything you need to know about pre-workout nutrition.

Knowing What to Eat Is Important

Fueling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better.

Each macronutrient has a specific role before a workout. However, the ratio in which you need to consume them varies by the individual and type of exercise.

Below is a brief look at the role of each macronutrient.


Your muscles use the glucose from carbs for fuel.

Glycogen is the way the body processes and stores glucose, mainly in the liver and muscles.

For short- and high-intensity exercise, your glycogen stores are your muscles’ main source of energy.

But for longer exercises, the degree to which carbs are used depends on several factors. These include the intensity, type of training and your overall diet.

Your muscles’ glycogen stores are limited. As these stores become depleted, your output and intensity diminish.

Studies have consistently shown that carbs can increase glycogen stores and utilization while boosting carb oxidation during exercise.

Carb loading, which involves consuming a high-carb diet for 1–7 days, is a well-known method to maximize glycogen stores.


Many studies have documented the potential of pre-workout protein consumption to improve athletic performance.

Eating protein (alone or with carbs) prior to exercise has been shown to increase muscle protein synthesis.

One study showed a positive anabolic response after participants consumed 20 grams of whey protein before exercise.

Other benefits of eating protein before exercise include:

  • A better anabolic response, or muscle growth
  • Improved muscle recovery
  • Increased strength and lean body mass
  • Increased muscle performance


While glycogen is used for short- and high-intensity bouts of exercise, fat is the source of fuel for longer and moderate-to-low-intensity exercise.

Some studies have investigated the effects of fat intake on athletic performance. However, these studies looked at high-fat diets over a long period, rather than prior to exercise.

For example, one study showed how a four-week diet consisting of 40% fat increased endurance running times in healthy, trained runners.

Carbs help maximize glycogen stores for high-intensity exercise, while fat helps fuel your body for longer, less intense workouts. Meanwhile, protein improves muscle protein synthesis and aids recovery.

The Timing of Your Pre-Workout Meal Is Key

The timing of your meal is also an important aspect of pre-exercise nutrition.

To maximize the results of your training, try to eat a complete meal containing carbs, protein and fat 2–3 hours before you exercise.

However, in some cases, you may not be able to get in a full meal 2–3 hours before working out.

In that case, then you can still eat a decent pre-workout meal. However, keep in mind that the sooner you eat before your workout, the smaller and simpler the meal should be.

If you eat 45–60 minutes prior to your workout, choose foods that are simple to digest and contain mainly carbs and some protein. This will help prevent any stomach discomfort during exercise.

It’s recommended to consume a full meal 2–3 hours before your workout. For meals eaten closer to your workout, choose simpler carbs and some protein.

Some Examples of Pre-Workout Meals

Which foods and how much to eat depends on the type, duration and intensity of the workout.

A good rule of thumb is to eat a mixture of carbs and protein prior to exercise.

If you eat fat with your pre-workout meal, then it should be consumed at least a few hours before your workout.

Here are some examples of balanced pre-workout meals:

If Your Workout Starts Within 2–3 Hours or More

  • Sandwich on whole-grain bread, lean protein and a side salad
  • Egg omelet and whole-grain toast topped with avocado spread and a cup of fruit
  • Lean protein, brown rice and roasted vegetables

If Your Workout Starts Within 2 Hours

  • Protein smoothie made with milk, protein powder, banana and mixed berries
  • Whole-grain cereal and milk
  • A cup of oatmeal topped with banana and sliced almonds
  • Natural almond butter and fruit preserve sandwich on whole-grain bread

If Your Workout Starts Within an Hour or Less

  • Greek yogurt and fruit
  • Nutrition bar with protein and wholesome ingredients
  • A piece of fruit, such as a banana, orange or apple

Keep in mind that you don’t need to eat many pre-workout meals at different times. Just choose one of these.

For best results, experiment with different timings and nutrient compositions.

A combination of carbs and protein is recommended for pre-workout meals. Fat can also be beneficial, but it should be consumed at least two hours before exercise.

Supplements Can Also Be Useful Before Exercise

Supplement use is common in sports. These products may enhance performance, improve strength, increase lean body mass and reduce fatigue.

Below are some of the best pre-workout supplements.


Creatine is probably the most commonly used sports supplement.

It has been shown to increase muscle mass, muscle fiber size and muscle strength and power, all while delaying fatigue.

Even though it’s beneficial to take creatine before a workout, it seems to be even more effective when taken after a workout.

Taking 2–5 grams of creatine monohydrate per day is effective.


Among many other benefits, caffeine has been shown to improve performance, increase strength and power, help reduce feelings of fatigue and stimulate fat burning.

Caffeine can be consumed in coffee, tea and energy drinks, but it can also be found in pre-workout supplements and pills.

It doesn’t really matter how you consume it, as its effects on performance are usually the same.

Caffeine’s peak effects are seen 90 minutes after consumption. However, it has been shown to be effective even when ingested 15–60 minutes prior to exercise.

Branched-Chain Amino Acids (BCAAs)

BCAAs refer to the essential amino acids valine, leucine and isoleucine.

Studies have shown that taking BCAAs before workouts helps decrease muscle damage and increase muscle protein synthesis.

A dose of 5 grams or more, at least an hour prior to exercise, is effective.


Beta-alanine is an amino acid that increases your muscle stores of carnosine. It has been shown to be most effective for short- and high-intensity exercises.

It does this by increasing exercise capacity and muscle endurance while reducing fatigue.

The recommended daily dose is 2–5 grams, of which at least 0.5 grams should be consumed prior to your workout.

Multi-Ingredient Pre-Workout Supplements

Some people prefer products that contain a blend of the supplements mentioned above.

The combination of these ingredients may have synergistic effects and improve performance significantly.

Caffeine, creatine, beta-alanine, branched-chain amino acids, arginine and B vitamins are among the most commonly used ingredients in these products.

These pre-workout supplements have been shown to increase work output, strength, endurance, anaerobic power, reaction time, focus and alertness.

The particular dose depends on the product, but it’s generally recommended to take them about 30–45 minutes before exercise.

Creatine, caffeine, BCAAs and beta-alanine are often recommended before a workout. Multi-ingredient pre-workout supplements combine many different ingredients for optimal benefits.

Hydration Is Also Crucial

Your body needs water to function.

Good hydration has been shown to sustain and even enhance performance, while dehydration has been linked to significant decreases in performance.

It’s recommended to consume both water and sodium before exercise. This will improve fluid balance.

The American College of Sports Medicine (ACSM) recommends drinking 16–20 ounces (0.5–0.6 liters) of water at least four hours before exercise and 8–12 ounces (0.23–0.35 liters) of water 10–15 minutes before exercise.

Additionally, they recommend consuming a beverage that contains sodium to help retain fluids.

Water is important for performance. It’s recommended to drink water and sodium-containing beverages before exercise to promote fluid balance and prevent excessive fluid loss.


To maximize your performance and recovery, it’s important to fuel your body with the right nutrients before a workout. Knowing what to eat before a workout takes time to get the correct combination.

Carbs help maximize your body’s ability to use glycogen to fuel short- and high-intensity exercises, while fat helps fuel your body for longer exercise sessions.

Eating protein helps improve muscle protein synthesis, prevent muscle damage and promote recovery. Good hydration is also linked to enhanced performance.

Pre-workout meals can be eaten three hours to 30 minutes before a workout. However, choose foods that are easy to digest, especially if your workout starts in one hour or less. This will help you avoid stomach discomfort.

Additionally, many different supplements can aid performance and promote recovery.

At the end of the day, simple pre-workout nutrition practices can go a long way in helping you perform better and recover faster. So get the most out of your efforts by knowing what to eat before a workout.

Making Exercise a Daily Priority

Making exercise a daily priority

Making exercise a daily priority. Having trouble fitting exercise into your busy life? Try these ideas to make fitness a daily priority and stay on track with your goals and health.

Whether it’s the holidays, overtime at work or you’re busy with kids, there’s always a rationale for putting exercise last, many times just excuses! However, the simple trick to getting in better shape and feeling confident about your fitness level is to make exercise a priority even when you’ve got a dozen other things to do. It can be done.

Yes, you can schedule daily workouts into your day planner or phone’s calendar, and you should if it’s a matter of reserving those times for exercise, but if you’re prone to skipping exercise already, you might need a stronger push in the right direction. To set a precedent for exercise, try these steps for making fitness a priority in your busy life.

Start your day off right

Your best bet is to exercise whenever your busy day allows it, but if you can plan on working out first thing in the morning. Getting exercise done early means you don’t have to worry about casting it aside later in the day if something throws you off course.

The later in the day it gets there’s likely to be many more reasons or excuses not to exercise. The more successful you feel about sticking to your workouts, the more you’ll want to keep up with that rewarding behavior.

Buddy up with a friend

When you’ve got one or more friends cheering you on and expecting you to show up and exercise with them, you’re less likely to blow off the workout. You wouldn’t want to stand up a friend or miss out on the social time of exercising together. While any supportive friend can make a good workout buddy, one who’s already motivated to exercise can help you jump-start the same habits and a similar mindset.

Priority by payment up front

Exercise is easier to skip when you’ve got nothing riding on it. That’s why laying down cash makes a lot of sense, financially and physically. Once you prepay for a personal trainer or an ongoing class or boot camp, you’ll want to get your money’s worth by showing up. Because if you don’t you forfeit the session and your hard-earned money. The trainer is already at the gym, so you need to be too.

It’s easy to get distracted and even easier to give up if we’re not seeing results as fast as we would like. The thrill of starting something new and challenging can dissipate over time if you don’t stick with your plan.

If your mind is strong, then your body will follow. Don’t let excuses and the afternoon munchies stand in your way of that body you’ve always dreamed of.

Look for windows of opportunity

There might be windows of opportunity for working out during times that you thought were out of bounds. For example, could you squeeze in a 10-minute DVD workout right before your morning shower? Is there a gym at the community center where your kids take dance, painting or martial arts classes?

Maybe you could drop in there for a quick workout while your little ones enjoy their own activities. You’ll get your exercise in and set yourself up as a role model of fitness for your kids. You don’t need to be in a gym for hours to get a worthwhile workout in.

Start Slow

We’re all guilty of throwing ourselves into some new fad workout; but then finding ourselves bored and itching for something new, again and again. It’s important to start off slowly with something that you know you like to do, such as running or even walking. The choice is yours.

If you have free time in the afternoon, head out for a nice jog or a brisk walk with a friend. Make your physical activity a time to have good conversation. This can help entice you to continue with your routine because you won’t view it as something you have to do, but rather something you want to do. Working out with a friend will be something that you look forward to.

Set Yourself Reasonable Goals

Going from zero to 60 is never a solid way to start a new routine, mainly because you’ll burn yourself out quite fast. It’s important to set realistic and reasonable goals that you know you can accomplish. For example, “I will wake up every morning at 4 a.m. and run 5-miles” is most likely not a practical task for anyone; and you don’t want to feel guilty for not meeting your goal. A reasonable goal in sight is the way to go and you’re sure to not be disappointed. Don’t run before you can walk, take it steady.

Designate Certain Days and Times

Plan to exercise at a certain time each day so it becomes a part of your schedule. If you know at two pm you have your favorite Pilates class, or made plans to meet a friend for an afternoon jog, stick with it. Planning your workouts ahead of time allows you to have something to look forward to and, like stated above; having a reasonable goal is essential in accomplishing them.

If you don’t set up some sort of plan, it’s easy to back down and procrastinate. But who wants to back down on their health? Schedule your activity by putting it in your phone, writing it on your fridge or even having a friend bombard you with annoying text messages until you get yourself going.

You’ll feel refreshed, invigorated and happy that you chose to dedicate an hour to yourself and health. The thought of exercising can be way worse than actually doing it.

Change It Up

Doing a steady 45 minutes on the elliptical can get boring, so it’s OK to change up your routine every few weeks to keep your workouts interesting. You don’t want to hit a fitness plateau and then give up all together. It can and does happen.

Enroll in a kickboxing class, lift heavier weights and alternate between a light jog and sprints for your treadmill routine. Also, don’t be afraid to take your workout outside of the gym. Mother nature offers more than enough resources for you to use in order to get a butt-kicking workout. Why not hike your local mountains, ride your bike around the park, run on the beach and take a tennis lesson at the local courts? If you keep your workouts exciting, you’ll probably never want to stop. The choice is endless.

Reward Yourself

Rewarding yourself is a great incentive to work out even harder, especially since it’s very easy to lose sight of your ultimate goal, and let’s face it, we all lack motivation at some point. Reward yourself for reaching a certain goal by getting a massage or purchase those new tennis shoes you’ve been dying to have. Little gifts for yourself can move you to do better and ultimately achieve more.

Try not to fall into the trap of rewarding yourself with cheat meals, junk food in other words. You`ll quickly get the taste again and find yourself wanting more. Do not be tempted as your body and mind will suffer.

Summary – Never Give Up

No matter the circumstance, never stop running towards what you want to achieve. A healthy lifestyle is forever, not something that happens for a year and then dissipates. If you’re taking control of your own body and health, stick with it.

It’s alright to have an off day, everyone does, it`s normal, but it’s important to fight through the stress, the long days and busy schedules. Push through your workouts and your journey to a healthier lifestyle. Fight for your right to be fit and fabulous by making exercise a daily priority.

Body Language Must be Observed!

Body language must be observed!

Body language must be observed! You can learn so much by observing someone’s body language. Before getting violent, perpetrators will sometimes do the following to mess with your space and get you rattled:

Any kind of interaction with your belongings. They push aside your beer. They jangle the strap on your purse. They nudge your backpack with their foot. They take a sip of your drink. This is a way that they get in your space and invade your limits.

Any kind of non-welcome physical touch. They flick the side of your lapel. They fluff your hair. They give you a shove on the shoulder or a non-friendly pat on the back. This is meant to be invasive and to see how you will respond.

Hopefully, you will never be exposed to these yourself or see them aimed at a friend. But knowing the predictors of violence are extremely helpful tools to have in your skills-set for whatever situation you may find yourself in.

Jaw Thrust

Also known as a chin jut or a jaw clench, this is when someone grits their teeth and then shoves their jaw out in your direction. When we are feeling angry, we naturally grit our teeth—sometimes to control an emotional outburst and sometimes out of pure frustration. This is also a territorial gesture.

When someone chin juts at you they are threatening your space with theirs. It’s a nonverbal way of saying, “Back up!” Another reason the jaw thrust is confrontational is because it forces the person to look down their nose at you which is a very standoffish gesture. 

Nostril Flaring

A nostril flare is when we fan out the outer lobes of our nose, so they are as wide as possible. It’s sometimes called ‘wing dilation’ flaring our nostrils before a fight is a very important survival mechanism, because when we open up our nostrils, we are able to take in more oxygen.

This fills up our lungs and loads our blood with oxygen, so we have the energy to fight. It is possible our nostrils flare before a fight to take in more of the opponent’s smell as some experts think we can subconsciously smell adrenaline and pheromones. Before a fight it is good to know as much about your opponent as possible.

Chest Puff

Before getting into a fight our bodies want to get as big as possible. This happens for 2 reasons. First, when we are bigger, we look more imposing to our opponent—and could possibly scare them off. Second, the more space our bodies take up, the more testosterone we produce.

Testosterone (for both men and women) is the strength hormone. It not only makes us perform better and think faster, but it also makes us feel more confident—essential for winning a fight. So, someone who is about to act out with violence will often puff out their chest and hold their head high to look as big as possible.

Pupil Dilation

This is a hard one to catch, but I wanted to point it out. When we are under stress our brain goes into fight, flight or freeze mode where it needs to assess the environment incredibly quickly to decide what to do next. If someone is feeling threatened and is considering getting violent with you, their pupils expand to take in as much of the surroundings as possible—do you have friends with you, could you be carrying a weapon, what’s the escape route? This might even be happening totally subconsciously, but you can be aware of this subtle change to predict aggression.


When someone is preparing for a physical altercation the brain wants to protect vital organs. The way the body does this is by creating a muscular armor around soft tissue. Have you ever seen those videos of magicians getting punched in the stomach?

They are able to do this by clenching their stomach muscles which protect the sensitive intestines. When someone’s entire body tenses up, they are protecting their vitals and getting increased blood flow to their limbs in order to fight or flight faster.

Clenching fists is another type of tightening that happens around anger. When we are angry, we often grip our hands tightly into tough fists. If you are speaking with someone and notice they have just tightened their grip, tread carefully.

Ocular Orbital Tension

The ocular orbital muscles are right around your eyes. When people are suspicious (or at best intensely curious) their ocular orbitals will tighten. You might think of this as a glare or ‘narrowing your eyes’ at someone. This is the best one to prevent escalation, because when suspicion or dislike is addressed early, it can prevent a fight.

Upper torso

Many times, when someone is being threatening and about to lash out or do anything dangerous, they’ll say so through their shoulders. It can be easy to tell when someone’s shoulder is relaxed or raised, and as animalistic as it sounds, it’s something people do instinctually.

The upper chest area is a good spot to look at and examine someone’s breathing. Many times, when we are relaxed, we will breathe through our stomachs, but almost all people who have their adrenaline pumping will breathe through their chests very hard. Be careful around people who seem to breathe rapidly as they are more than likely not relaxed.

Arms and hands

Police officers are trained to keep their eyes focused on suspect’s hands just in case they suddenly reveal a weapon, and this is good advice for anyone in a threatening situation. It may seem obvious to watch out for balled up fists, but it’s a telltale sign someone is thinking violently. Also, it’s important to understand that even crossed arms and hands in pockets could be threatening within certain context.

Feet and legs

This deals with overall stance, and someone’s stance definitely tells a lot about an ensuing threatening situation. The entire concept of blading comes into this type of body language reading, and it’s something that people naturally do when they are threatened. Keep in mind that many people who do carry weapons will blade their weapon side away from someone in order to protect and hide their weapon.


If another person comes into your personal space that’s of course a moment to feel threatened, and there are several ways in which someone threatening could invade your space that you need to be aware of.

False friends

Sometimes an invasion of one’s personal space may seem very friendly at first, kind of like what you would see in a Mafia movie, and someone may act very friendly and enter a friends-only space while not being invited to do so. This of course makes people react in a defensive way or submit to their dominance in the space between you.

The approach

The closer someone gets to your comfort zone the more they are risking you putting in the ‘first-strike’ that makes detrimental differences in assault cases. They may know this and be baiting you into fighting.


Touch can always be invasive in certain situations and if someone you don’t want to touch you touches you it can always be perceived in a form of threat.

There also many other gestures you should take into consideration as to when body language can be threatening, and these include things like insulting gestures, sudden movements and mock attacks.

So, use these tips to avoid threatening people, but remember to be smart with this type of knowledge as well and avoid threatening situations!


Body language must be observed! And your instincts are a good warning sign. Did your instincts warn you of a possible attack? Did you put yourself in a situation where you had to fight someone off by ignoring your instincts of danger? Do you think you could have avoided the situation if you had been thinking wisely and listening to your instincts first?

Sometimes fighting back is the only option, but at times it can be avoided too. Learn to really pay attention to your instincts and others body language, both could save your life!

Are You Officially a Gym Rat?

Are you officially a gym rat?

Are you officially a gym rat? as I’m sure you know the term `gym rat` is a term for someone who is addicted or obsessed with working out. Basically, the gym is like their home.

Being a gym rat isn’t necessarily a bad thing, I mean you could be addicted to far worse things such as alcohol or drugs, right? Nothing positive about that.

But regarding the gym, I know this feeling myself, all too well, I was certainly a `gym rat` back in the day before personal training became really thought of.

So, with no guidance I learned from my own trial and errors, one of the biggest errors was working out hard twice daily, then not understanding why I wasn’t seeing gains.

So, let’s take a look at what happens to your body when your love of working out becomes an addiction or obsession, basically, when you become a gym rat.

Over-training or overtaxing your body?

Over-training Is Rare, But Overtaxing Isn’t. You train hard, harder than everybody else in the gym, of course you do, you’re a gym rat, and that`s what gym rats do, right? So hard that you’re constantly sore, feel mentally drained for a good part of the day, and sometimes lack focus and get mood swings. Despite all this, the big gains aren’t coming.

What Over-training Isn’t

We often get confused about overtraining because even the name steers us in the wrong direction. First of all, overtraining doesn’t mean training too much. Just because you did 30 sets for biceps in one session doesn’t mean that you over-trained them. It doesn’t necessarily mean that what you did was smart, but you didn’t over-train them.

We all have our own recovery capacities, but the point is that overtraining isn’t simply about “training too much.” And getting injured doesn’t necessarily mean you were overtraining either.

What Over-training Is

A physiological state caused by an excess accumulation of physiological, psychological, emotional, environmental, and chemical stress that leads to a sustained decrease in physical and mental performance, and that requires a relatively long recovery period.

There are four important elements in that definition:

  1. Physiological state: Overtraining isn’t an action (i.e., training too much), but a state similar to burnout, medical depression, or illness.
  • An excess accumulation of physiological, psychological, emotional, environmental, and chemical stress: Stress has both a localized and a systemic effect. Every type of stress has a systemic impact on the body, but this impact isn’t limited to the structures involved directly in the stressful event. This systemic impact is caused by the release of stress hormones (glucocorticoids like cortisol, for example) and an overexertion of the adrenal glands.
  • Every single type of stressor can contribute to the onset of an overtraining state. Job troubles, tension in a relationship, death in the family, or pollutants and chemicals in the air we breathe, the food we eat, or the water we drink, etc., can all contribute to overtraining. Training too much is obviously another stress factor that can facilitate the onset of the overtraining state, but it’s far from being the sole suspect.
  • A sustained decrease in physical and mental performance: The key term here is sustained. Some people chalk up a few below-par workouts and automatically assume they’re overtraining. It’s not the case. It could simply be acute or accumulated fatigue due to poor recovery management or a deficient diet.
  • A response to constantly overloading the nervous, immune, and hormonal systems: Training improperly can indeed contribute to this excessive overload, but it isn’t the sole factor. As such, the key to avoiding a state of overtraining is to not push these three systems to their limit and also doing what you can to facilitate their recovery…

You’re probably not over-training

Your chances of developing real overtraining syndrome are very slim. If you’re unlucky enough to develop true overtraining syndrome, it won’t take you days or even weeks to get back in top form; it will take months.

You cannot develop overtraining syndrome by only training 4-6 hours a week, especially if you’re using methods that don’t challenge the nervous system. However, just because you aren’t likely to develop an overtraining syndrome doesn’t mean that you won’t suffer from improper training.

Are You a Stimulus Addict?

If you’re reading everything you can about training and spend a good part of your day thinking about your workouts and how you can improve them, you’re likely a stimulus addict. You’re not alone!

A stimulus addict is someone who fell in love with the actual act of training and using his muscles not so much for the gains but for the feeling and sensation derived from the workout itself. For these guys, the training itself is its own reward. Being a stimulus addict has its pros. You’ll rarely lose motivation to train, you’ll stick to it over the long run, and you’ll never frown upon hard work.

However, you are the perfect candidate to train excessively, pushing yourself too hard, for too long, too often. A stimulus addict often prides himself on working harder than everybody else instead of getting better results than everybody else. As such, a stimulus addict is likely to become his own worst enemy – engaging in training practices that lead to stagnation (or even regression) and feeling like crap all the time.

Workout Hangover, Lethargy, and Low Sex Drive

If you do a workout that stresses the nervous system too much, you’ll suffer from “workout hangover.” This is a very accurate term because that’s pretty much how you feel: lack of focus and energy, apathy, no motivation, and sometimes a headache. Not surprisingly, you can’t get in a good workout when you’re in that state, but you’ll feel like crap for the whole day.

You can also overload the hormonal system. In the case of training, it means producing too much cortisol. Cortisol is not the enemy. It has an important role in the training process. It helps mobilize energy during the session by increasing the breakdown of glycogen and fat stores to produce energy to fuel your muscles. Granted, it also increases the breakdown of muscles, but that isn’t really the big problem.

The big problem is that cortisol, testosterone, and estrogen are produced from the same “mother hormone,” which is pregnenolone. The more cortisol you produce, the less pregnenolone you have available to produce testosterone!

If you constantly overproduce cortisol, you’ll not only have a lower testosterone level, but what little testosterone you have left will have a harder time doing its job. This leads to less muscle, more fat, and no libido. In fact, one of the best signs of a low testosterone/high cortisol state is the lack of what is affectionately called “morning wood” and a drastic decrease in sexual interest. Another sign of excessive cortisol production is water retention and flat muscles.

Over-training or addiction?

Being a gym rat, you take your workouts seriously. But have you ever found yourself placing unreasonable demands on your body to the point of over-training?

Rest assured: If you’re logging five hours of hardcore gym time every week, you probably aren’t at risk of overtraining. But if you’re going longer than that, and training is becoming a borderline addiction even to the point of possible harm—it’s probably time to reassess your goals.

Sound familiar? It’s probably not a bad idea to double-check with a knowledgeable and experienced personal trainer who can quickly help you get your training back on track. Regardless, it’s crucial that you listen to your body and know the signs of overtraining. Here’s a list of 12 common symptoms you should constantly look out for.

1. Altered resting heart rate – Have you noticed those heart rate monitors some guys wear at the gym? Believe it or not, they can help determine if you’re overtraining or you can simply monitor your morning heart rate the old-fashioned way by measuring before you stand up to get out of bed and begin your day, If your resting heart rate is unusually high or low, you should probably talk to a doctor.

2. Insatiable thirst – Often have an unquenchable thirst? Are you starting to believe no matter what you drink, you’ll still crave more? If this happens to be coinciding with a period of increased gym time, there’s an excellent chance you’re overtraining. Here’s why: Your body might be in a catabolic state, meaning it’s starting to consume its own muscle for protein.

Being in a catabolic state naturally causes dehydration, the solution is simple: Drink plenty of water and get lots of sleep.

3. Extended muscle soreness – It’s normal to have sore muscles for a day or two after a workout. But if you’re still sore past the 72-hour mark, be sure to schedule a break and rest. This type of extended soreness is a sign your muscles aren’t recovering, which negatively impacts on your muscle-building efforts.

You should be able to get in a gym session—in and out—in 45 to 75 minutes max. You really don’t need to spend hour after hour each session.

4. Insomnia – Can’t sleep even though you’re wiping yourself out at the gym? focus more on getting your sleep, because this is where physical restoration occurs. your body grows while resting, not training, and people who might be overtraining need to eat a lot of clean food and take a week off training all together.

5. Depression – Exercise is typically good for your mental health—but if you’re overtraining, it could have the opposite effect. That’s not all; you might also suffer from “body image issues” and believe “the more you train, the better you’ll look.” To avoid overtraining, it’s important to know the real motives behind training. Set realistic short and long-term goals, create a plan, and stick to it.

6. Personality changes – Has your gym partner been noticeably absent lately? While overtraining is actually a “pretty rare” occurrence for most guys who train three to five hours per week, it’s possible for there to be an intensification of personality traits for guys prone to being “aggressive, irritable, or depressed.” However, these changes aren’t always the result of overtraining, as there are other factors that can overly stress the nervous system. Listen to your body and react accordingly.

7. Frequent sickness – Feeling ill isn’t part of a healthy lifestyle. In fact, sometimes it’s your body’s way of telling you your immune system is suffering from overtraining. The process of overtraining means your body is in a “continual catabolic state,” which lowers immunity and increases chances of becoming ill.

If you’re overtraining get rest, and reduce training and try adjusting diet, nutritional and supplement intake, and possibly implementing vitamins A and E, as well as glutamine.

8. Loss of concentration – Focus is critical. Unfortunately, sometimes people bring other stressors into the gym, or it becomes a social hour and your gym time expands considerably because you’re doing a set over here, then you’re talking for 10 minutes, then you’re going back and doing another set. That’s not how the body works when we’re trying to build muscle and lose fat, and it can definitely lead to overtraining or ineffective training altogether.

9. Increased injury – Getting injured more often? In particular, are you re-aggravating old injuries? If so, you may be overtraining. Why? when you over-train, your body doesn’t get enough time to recuperate between workouts meaning that at some point you begin training in a weakened state.

If you do this too often, you likely increase your chance of injuries. To prevent yourself from overtraining, try introducing forced rest periods into your routine, as well as changing training intensities or enjoying active recuperation sports—something low-intensity and completely different from weights and cardio.

10. Decreased motivation – It’s not unusual to occasionally want to skip a workout. But, if you generally live, breathe, and sleep the gym life, then suddenly become disinterested, you’re probably overexerting yourself, and possibly risking injury by going through the motions and improperly performing an exercise. Take a full week off, then reduce training volume when you do return. get quality sleep (7-9 hours per night as a generalization), proper nutrition is very important too.

11. Lowered self-esteem – For many guys, it’s natural to experience a sense of accomplishment following an intense workout. But when you get obsessed with training it’s easy to fall into the trap of thinking that “more is better.” That has two dangerous effects: Overtraining and lowered self-esteem.

This feeling is related to the body’s nervous system, since overtraining affects an athlete’s level of ‘happiness’ to train. Overtraining can be heightened by such things as lack of proper nutrition (hydration), proper sleep, and personal/work stressors.

12. Halted progress – Has your body stopped changing in spite of your best efforts? If so, you may be overtraining. When you’re overtraining, your body is going in the opposite direction of growth, because your muscles are torn and all you’re doing is re-tearing them again. Don’t risk possibly entering into a muscle-burning phase. Remember: Muscles need a chance to repair, and that’s only possible when your body is given the proper time to rest and recover before being forced into more exercise.


Being a gym rat can be tough. Over-training Is Rare, But Overtaxing Isn’t. You train hard, harder than everybody else in the gym. So hard that you’re constantly sore, feel mentally drained for a good part of the day, and sometimes lack focus and get mood swings. Despite all this, the big gains aren’t coming.

Even more frustrating, a lot of people are progressing at a faster pace, and they’re not killing it like you are. What’s going on here? Simply put, don’t overdo it and get plenty of rest with good sleep and proper nutrition.

So, after reading this blog, Are you officially a gym rat?

Dumbbells Originated in the 1700’s

dumbbells originated in the 1700’s

Did you know…dumbbells originated in the 1700’s when a rod was placed between two church bells. When a clapper was removed from the bells, they became silent, or dumb, hence the word dumbbell.

Many good reasons

Dumbbells and Barbells, why lift free weights? Well, for one thing, if you do not have the space for a large, comprehensive home gym then free weights are an excellent choice of fitness equipment to use in your home workouts. Another thing, free weights are an affordable way to grow your fitness equipment collection, and continue to challenge your workouts, as your fitness levels improve. Additionally, they are versatile, and require virtually little or no storage space. So, there’s many reasons to lift free weights.

I remember myself, back in the day starting off my fitness career with a 100lb set of plastic sand-filled weights, it’s amazing how creative you can be without access to a gym.

Strength training is not a modern invention

Egyptian tombs show pictures of lifting bags filled with sand and stone swinging and throwing exercises. These types of things were also popular in early Europe.

Weightlifting competitions originate back to the early Greek civilization. These events led to the origination of games that later became known as the modern Olympics. The pioneers of these events did not have the sophisticated equipment that we have today or the research on training and physiology to back up the exercises, but they did have the most important thing — the desire to lift something heavy for fun, sport, and physical health. Like I said previously, it’s amazing how creative you can be without access to a gym. In this case of course, gyms didn’t exist. Dumbbells and Barbells, why lift free weights? No other choice at this time.

The creative mind can overcome anything as they made equipment out of whatever they could. As time went on, they created more modern inventions for weightlifting. Indian clubs, which resemble a bowling pin and kettle balls (cast-iron balls with a handle), were popular in the early 1800’s. Weight-training equipment evolved in the form of pulleys, air pressure devices, and multi stations in the 19th century. At first, the people who used this type of equipment were strongmen performing at contests and exhibitions. Amateur weightlifting became a sanctioned event at the Olympics in 1896, although there were no female athletes. Women’s weightlifting didn’t become a sanctioned Olympic sport until much later.

Weight training progressed significantly in the 1900’s with the invention of the adjustable, plate-loaded barbell. Weight training became more popular at this time because it was much easier to change the weight on the barbells. Weight training really gained momentum when sports coaches began to see that it was an excellent addition to athletic and physical education programs.

Bodybuilding soon followed on the sandy shores of Muscle Beach in Venice, California. Bodybuilding was practiced by men and women who participated in physique shows, weightlifting competitions, and acrobatics demonstrations. This was when women’s progression into weightlifting really took hold.

Introducing the Nautilus Machine

This is primarily contributed to the Nautilus machines. These machines used variable resistance. The Nautilus variable resistance machines hit the market in the 1970’s. The machines were great because they were less intimidating than free weights. They allowed people to lift light weights easily, which was perfect for the woman who was just starting out. The creator of the Nautilus, Arthur Jones, preached a philosophy of training that gave people a road map and instructions for the use of his machines. He proposed a 20-minute workout three times a week that included one set of 8 to 12 repetitions for each Nautilus machine. Many people are still following his recommendations today.

The innovation of the Nautilus machines inspired a fitness revolution, and many different companies came on the market with their own resistance machines. In the 1970’s, the aerobics revolution began, and it flourished throughout the 1980’s. Women who had previously been training with weights were now jumping and stepping in aerobics rooms rather than going out to weight floors. A hybrid of selector zed equipment was the plate-loaded machine, which was introduced in the later 1980’s. Hammer Strength was the first of these machines. Entire body movement was the focus for these machines, rather than specific body parts.

The machines felt natural and smooth, and they actually led to a resurgence of lifting free weights. Women were coming back into the weight room. It was also becoming apparent, through research and anecdotal reports, that resistance training produced huge benefits for those who participated in sports. There probably isn’t any serious athlete or sports team today that doesn’t believe in training with free weights.

Strength training in the past was very plain; there was not a lot that could be changed about the way an exercise was done. Today, the world of weightlifting is changing all the time with new machines, workouts, equipment, and techniques. Fitness and everything associated with it has come far. Strength training is something that is only going to get better. The benefits that come from it are astronomical. We, as a society, have come to figure out that weight training is not only for a select few; it is for everyone. Every person needs strength training in some way or another, whether it be for fitness or medical reasons.

Strength training is evolving as we speak. From circuit training to multiple muscle workouts, functional core training is the cause of this evolution. Balance, stability, pure core strength, and functional training are vital to the new strength trainers. It’s only going to get better. Future strength training practices will allow us to function better and be able to produce a much faster, stronger, and more agile athlete.

What Are Free Weights, Exactly?

So, first thing’s first, free weights are any training load that isn’t connected to another apparatus or piece of gym equipment. It’s “free,” meaning you can pick it up, move it, and do whatever you want with it really. The only thing you’re fighting is the force of gravity on that object.

Your two main free weights in the gym are dumbbells and barbells, but kettlebells, medicine balls, sand bags, even tires are free weights. Pick them up and do what you will with them,

That’s in contrast to fixed weight machines, cable machines, and resistance bands, in which the load you’re working against can move in a limited number of directions. And sometimes, with non-free-weight apparatuses, gravity isn’t even the force you’re working against. When you’re working with cable machines and resistance bands, for instance, the source of resistance is the cable or band.

So, why lift free weights?

When the load you’re working with isn’t attached to anything, the possibilities of what you can do with it are pretty much endless. Free weights provide more freedom of movement across most exercises.

Take a squat, for instance. Perform it with a leg press machine or a Smith machine, and you bend at the knees and hips, and that’s it. Everything else is fixed, so you don’t have to worry about balancing, and your body isn’t able to move out of a straight-line path. Now, do the same squat with a free weight, and suddenly your muscles have to work to keep you from wobbling and your body doesn’t have to move any fixed path.

That’s good for a lot of reasons. First, it mimics how we move in regular life. Second, it activates and trains more muscle. And third, training more muscle means greater strength benefits and a lower risk of muscle imbalances and injury.

What’s your goal?

This could be anything from performing your first pull up to building muscle to increasing how much you can deadlift by X amount. The answer will influence not only the exercises you perform, but also how you perform them (reps, sets, weight used, rest periods, etc.), Also, keep in mind that your goals should include rehabbing or working around any prior injuries or aching joints; keeping injuries in mind will really matter when it comes to exercise selection.

How often will you workout?

It’s good to have goals here, but also be realistic. After all, if you create a free-weight routine that works different body parts each day, but you end up rarely hitting the weight room more than two days per week, half of your body is going to get left out of the equation. It’s always better to add a strength day than it is to miss muscle groups throughout the week.

How much time to devote to your workouts?

It’s hard to give a one-size-fits-all suggestion for how long a lifting session should be, because it really depends on the reps/sets you’re doing, how long you rest in between, how intense an exercise is, and how long each move takes to complete. Generally, most trainers say that 45 to 60 minutes is sufficient for a strength training session. But it’s important to be realistic about how much time you do have to devote to training. Pick a time limit that feels doable with your schedule and see how many exercises you can fit into that window allowing yourself time to perform all reps and sets with proper form and adding in time for rest, too.


The bottom line is this; choose a weight training system that you enjoy and that fits into your lifestyle. Aim to do weight training exercises of all the major muscle groups at least two days a week, keeping at least one day between strength training sessions.

And whatever type of resistance you choose, free weights or machines, remember that proper form and technique is more important than the specific type of equipment because should you injure yourself you might not be working out at all.

Online Fitness Training Offers Many Advantages

Online fitness training offers many advantages

Online fitness training offers many advantages. Is online fitness training for you? So, you’ve made the decision to lead a fitter lifestyle but you’re not sure whether a online personal trainer is a right step for you. If this is the case, then online personal training might just be the solution.

In today’s world, it’s not uncommon for a busy lifestyle or lack of funds to get in the way of becoming fitter. Online personal training can give you the expertise, support, and motivation that you’re looking for at an affordable price. We all know that life’s full of hurdles – just don’t let finding a great personal trainer be one of them.

Online fitness training

Living in the digital age as we undoubtedly are, an online trainer can be effective at making sure that people get the motivation they need via email, texts or Skype calls all of which can keep people motivated when they might otherwise struggle. That means that the level of accountability offered by a physical gym is still there, but the mobility allowed by the online trainer offers you more of a chance to remain mindful of fitness throughout the day.

Online fitness training can also offer a wider range of different activities because the users aren’t bound to a gym, for example they can go for long runs over rough terrain, engage in sports, and perform all manner of exercise that a gym normally wouldn’t allow, the possibilities are endless.

They will also guide you, create exercise programs and workout routines for you just as a regular trainer would, but only this time it will be at your own pace. The goal of online coaching is not to put you under a lot of pressure, but rather to encourage and motivate you to achieve your fitness goals. This is extremely effective for individuals who would prefer to workout privately away from prying and sometimes judgmental eyes while you perform listening to your favorite music.

A gym cannot cater to everyone`s musical taste but this is your session and no one else’s so listen to whatever makes you motivated. Plus of course a regular trainer in a gym isn’t likely to allow you to workout with head or earphones on during a session blanking them out.

Big gym intimidation?

For those who don’t really like going to meet a trainer at the gym but have hired trainers in the past many of you will probably relate to this situation, you don’t feel good or had a hard day at work and have a training session scheduled later that night and for whatever reason just don’t feel like going, now of course if you don’t go you’ll most likely get charged and forfeit the session for cancelling or not showing up.

The trainer is already there waiting for you, on the other hand if you do go you’re so tired and unmotivated you won’t get anything beneficial out of it anyway, so basically it’s a no win situation when this occurs. If this describes you then hiring an online trainer might work well for you.

​Many people such as beginners might feel a little intimidated by hiring a personal trainer at a gym, they might prefer to work out alone but not quite sure how to get the best results and would welcome a little expert advice to help them get started on the correct path, then hiring an online trainer gives you the best of both worlds as you still get to work out privately but also with the guidance to give you a solid foundation avoiding frustration and wasted time spent in the gym. 

Expense can be a big issue

Let’s face it, hiring a personal trainer at a gym certainly isn’t the cheapest service available, not everyone can afford to see a personal trainer 2-3 times weekly and many that can afford the service choose to spend their money on other things, fitness isn’t always a priority for everyone, so one of the biggest benefits of the online approach by far is the actual cost of the service, the cost for hiring an online trainer is significantly lower than going the traditional method. Everyone is about saving money these days so that’s certainly something to take into consideration when deciding if this method of training is for you or not.

It’s more flexible

In today’s health conscious world, there are lots of people who are looking for better ways to improve their fitness.

It’s no surprise then, that personal trainers can be incredibly busy, and can have multiple clients at one time. But while having a jam-packed schedule is good for personal trainers, it’s not so fun having to re-arrange dinner with your best friend in order to make your health and fitness appointment, if you’re a client.

Luckily, online personal training is different. A personal trainer in your pocket means that you’re in charge. You can work out whenever you want and still get the support and motivation provided by a coach.

But that doesn’t mean you can slack off either! Your trainer will still be there to kick your butt into gear via instant messaging, making sure you don’t miss that morning treadmill session.

Say goodbye to injuries

While a regular personal trainer can help you dodge injury during workout sessions, there’s no guarantee that you’ll be safe during the hours that you spend training alone.

Setting goals which are putting unnecessary strain on your body is unhealthy and dangerous.

Online personal training means that you can get round-the-clock support giving you advice whenever you need it. Still it is important to find a good professional trainer who can help you if you have decided you want to get fit as someone who isn’t good at training or does not follow the duty of care might cause personal injuries. While everyone’s body is different, professional guidance that goes beyond the rigidly scheduled hours of normal personal training sessions can help lessen the probability of injuries significantly.

Late night gym session? Your online coach has got you covered.

Access to expert advice anytime, anywhere

Technology has changed the world as we once knew it. The online sharing economy has seen services like booking a taxi or renting a room become more accessible, affordable and transparent. Online fitness training is no different. Services which were once complicated to order can now be obtained at the click of a button for a fraction of the price.

If you’re a busy entrepreneur who spends half your time on a flight, a stressed-out mum who’s forever picking up the kids or a competitive runner who struggles to find time to train, you can count on fitness support wherever and whenever you need it.

Better still, using online training technology, personal trainers can use insightful coaching to create nifty custom workouts which will give you audio cues during your workout. Since the coach can use real-time info to tailor advice for a client whose state can vary radically from one day to the next, it’s perfect for people who are always on-the-go.

It makes us tired thinking about it, but if you’re one of those people that has a thousand and one tasks to complete as well as trying to stay fit and healthy, well, you may have just found your godsend.

Better Results

Chances are, if you’ve looked for a personal trainer but you’ve not been able to afford one, you’ve been to the online marketplace and downloaded a few health and fitness apps.

And while some people don’t mind the idea of being trained by an app, most of us would prefer a real-life trainer. Because, at the end of the day, apps are just programs – they can’t adapt to subtle variations such as body size, workout regime, and environment.

Most fitness and running apps are designed to cater for the internally motivated. And, let’s be honest, we all know that person who pores over their personal statistics after an evening jog!

Yet those same apps do very little to help the people who need that little bit more motivation to get themselves into their gym clothes and onto the treadmill.

Amidst the demands of our hectic modern lifestyles, long-term commitments like fitness and health can often seem like chores.

Remember the bionic man? Well, now he’s your personal trainer. Online personal training allows the trainer to gather data on your workouts and optimize your regime based on what suits you best.


Online fitness training offers many advantages, and can help you achieve your desired health and fitness goals with the benefit of training wherever you wish to do it, whether it be in a gym or the comfort of your home, but most importantly it’s your decision where and when you want to work out.

That being said, you still need the discipline to actually do the training sessions without a trainer by your side, so you have to decide is this the right option for you. People are different, what suits one doesn’t suit another.

No One is Attack Proof! Be Prepared

No one is attack proof!

No one is attack proof! Be prepared. An attack could happen to you and me! The question is, if it comes your way, how will you deal with it? or will you be able to deal with it at all? training is one thing, but if it happens for real, it`s a whole different situation. Don`t fall into the trap of thinking attacks only happen to other people, in other places. The reality is, you might be next!

These are a few of the scenarios you might find yourself in if the going gets tough, but the truth is that there’s only so much you can learn about self-defense by reading about it, I strongly advise everybody to take up self-defense.

It Could Happen to You or Me!

It’s a scenario most people never want to face. You find yourself in a situation where there is no getting away from, and the other party has made it clear their intention is to harm you. The only thing that can make the situation worse is knowing you do not have the skills to defend yourself properly.

Those who are unable to defend themselves are more likely to end up being victims.

Self-Defense Can save your Life!

This is where martial arts training comes in. It teaches you all the important things you need to know to avoid these types of situations in the first place. It also teaches you techniques that have been proven to be effective. Martial arts training keeps you in top physical condition, and that can be very beneficial when it comes to defending yourself successfully. It’s hard to run away from an attacker when you can’t take more than 10 steps without getting winded.

Being mentally prepared for the possibility of having to defend yourself at some point in your life will also give you an edge. You’ll be less likely to freeze when a threat is imminent and more likely to do the right things since you have already played that scenario over in your head numerous times.

Here are some common self-defense scenarios people find themselves in:

The Sucker Punch

Self-defense situations and scenarios. The element of surprise can be very beneficial during a confrontation and violent people are well aware of that. There are many ways this scenario can start, but it usually involves some sort of verbal confrontation. The victim gets into an argument with an attacker who is determined to make things physical. Unfortunately, some people can be clueless when it comes to reading a person’s body language.

As a result, the victim often does not realize the seriousness of the situation. The victim drops their guard, making it possible for the attacker to land a clean shot. Most victims never recover from that opening blow.

The easiest way to avoid being sucker punched is to pay attention to your surroundings when a person confronts you. Scan the area to see if the person has any accomplices lurking around. Keep an eye on the person’s hands, looking for signs of aggression like balled-up fists or weapons.

It is always best to de-escalate these types of situations, but you certainly don’t want to let your guard down. If the person decides to throw a punch, you want to be in a position to block or evade it and launch your counterattack.

The Home Invader

Self-defense situations and scenarios. Sometimes, trouble simply finds you regardless of how hard you try to avoid it. It’s one of the most unnerving feelings in the world. You’re sitting at home, perfectly content, when a stranger comes looking to do you harm. This type of attacker is typically motivated by the desire to get something from you, usually things you own that are valuable.

The first thing you have to do if you notice someone trying to break into your home is to call the authorities immediately. You should never be eager to show off your self-defense skills; it should be something you only use when you are completely out of options.

Next, you want to assess the situation to the best of your abilities. Is there only one attacker? Or are there others? Regardless of how many attackers there are, you should never open your door to confront them.

If the person breaks into your home, it’s best to find a good place to hide until the authorities arrive. The only time you should challenge an invader who has broken into your home is if you are armed or are completely sure that you have the upper hand. Don’t take the risk if you aren’t sure.

The Small-Time Crook

Self-defense situations and scenarios. There is absolutely nowhere on the planet that does not have these types of characters. Small-time crooks are everywhere, and they are highly opportunistic in nature. These types of people are typically motivated by greed. They look for people to rob to fund their lifestyles.

Small-time criminals typically do not have the intent of harming their victim and they typically run away when they get what they came for. That’s why many self-defense instructors advise their students to simply give up their belongings when they find themselves dealing with such persons. Remember, belongings can be replaced, your life however, cannot.

The best way to keep yourself safe from people like this is to be aware of your surroundings at all times. As mentioned earlier, these criminals are looking for unsuspecting victims such as people who are too busy using their cellphones to notice the shady person who is following them as they walk back home at night.

Being aware of everything around you and making smart decisions is the key to preventing these types of situations from happening in the first place. Don’t take the same route going back home every day. Wait until a group of colleagues is heading out before leaving work. Invite some friends to tag along with you if you want to enjoy the late-night party scene. You will have a lot more fun with your friends around and you’re less likely to be the target of some small-time crook.

If you do end up being the target of one, the best thing you can do is comply. If things do get ugly, you might need to engage. When fighting off an attacker, the goal never is to win the fight. The goal should always be to get away from the situation as soon as possible. Strike hard, strike confidently, and make your escape as soon as possible.

Learning how to defend yourself properly is a skill everyone should have. It will make you a more confident person, improve your fitness, and if the need ever arises, you will be able to defend yourself and your loved ones.

De-escalating and Escaping

Your top priority in most self-defense situations should be to reach a point of safety. And doing that by avoiding a fight will most often lead to the best outcome. After all, the easiest fight to win is the one you don’t have to fight.

At the first sign of trouble, you can attempt to defuse the situation by speaking calmly. While you do this, scan your surroundings and look for exit points you can swiftly make your way to. No self-defense types are more effective than the one that gets you out of a fight in the first place. Self-defense is about keeping yourself safe and alive, not going out of your way to look tough. Leave the fancy stuff to the movies, that’s the only place it works!

Quick, Effective Strikes

If the situation gets physical, one goal to consider is to neutralize the danger as quickly as possible. Strikes to the groin or knee, and eye gouges are types of self-defense techniques that effectively disable attackers. You’re not in a ring, there’s no referee to chide you and your life may very well be on the line, so don’t worry about playing nice or fighting fair.

Remember also that your entire body can be a weapon, and your resources don’t end with your fists and feet. Many strikes utilize knees and elbows to brutal effect against their attackers. Your aggressor isn’t worrying about your safety or comfort, so don’t worry about theirs!

Disarming Assailants

The world can be a dangerous place, and attackers that confront you may be carrying a weapon such as a gun or a knife. When practicing efficient types of self-defense while facing an armed assailant it’s paramount that you keep as much distance between you and your attacker as possible. Try to knock the weapon out of their hands if the opportunity presents itself and make use of kicks to maintain a wide berth between you and them. If anything around you can be used as a makeshift weapon, like a brick or a pool cue, use it to your advantage and leave the area the moment your attacker is incapacitated.

This type of self-defense is not for beginners. I must stress that you absolutely should not try to engage in armed assailant if there are other available options. These tips are only to be utilized when there’s no way for you to escape or to calm down the attacker and a confrontation is completely unavoidable.

Multiple Attackers

If you find yourself being threatened by more than one person, your number one goal should be to immediately remove yourself from the situation. If you must physically engage, do so only with quick strikes and not with holds or grappling techniques. Otherwise, you’ll quickly find yourself overwhelmed. The most effective type of self-defense in this situation is to retreat to safety.


There’s no end to the kinds of danger the world can throw at you, and how you set yourself up to survive these situations can make all the difference. There are many types of self-defense classes around nowadays you can use to keep you and your loved ones safe, pick out the one that suits you best, they’re all good.

Remember, no one is attack proof! Be prepared. but if it does come your way, then you need to be ready, and take action. If it happens, that is not the time to be thinking what to do! It will be too late then. Be prepared always!

Avoid Potential Danger Spots

Avoid potential danger spots

Avoid potential danger spots. Quite often, you might encounter a gang of teenagers hanging out on the street corner at night who are doing just that; hanging out and don’t intend anyone any harm, but if you feel uneasy about walking past them then don’t, seek another route to take.

It is very easy to tell if someone could be trouble by their demeanor and attitude, if your instincts are warning you it’s for a good reason, don’t hang around if you feel threatened, if it’s at all possible to leave before any confrontation can happen, then it’s best to do exactly that. Get away safely.

Always be scanning your horizon for possible dangers. Think ahead, be one step ahead of any possible danger and always take note of someone’s body language. Why walk past a gang or group pf people anyway? If the situation turned bad you are already hopelessly outnumbered, so don’t even take that chance. Think wisely before you act.

Danger signs are everywhere!

Danger signs, learn to recognize them! Danger signals – The eyes hold the key. The eyes, facial expressions and body movements can give you early warning that the person you face has gone into fighting mode. Avoid potential danger spots. Pay attention and beware!

Some signals are universal. Everyone around the world understands that smiling suggests happiness, satisfaction or when you want to show that you don’t mean any harm. Crying is taken for sadness or pain. How come these facial expressions are universal? How come we can understand each other through body language? There are indeed some cultural differences, but there are also many similarities. Despite various racial differences in body shape and color around the world, there is still a lot of similarity among humans which directly leads to comparable uses for body language.

Danger signals – The eyes hold the key

The eyes, it is said, are the windows to the soul. Often, the way in which a hostile person looks at you can be a predictor of what his plans are for you.

Cops, soldiers, and mental health professionals are all too familiar with “the thousand-yard stare.” This is the person who seems to be not so much looking at you as through you. He may be unresponsive or inappropriately responsive in other ways.

What this should tell you is that in this moment he is in an alternate reality of his own, a place where you are probably not welcome. When you see this, start “creating distance” unless you in fact are a law enforcement officer, health professional, or someone else who has a responsibility for containing and restraining this person’s actions.

The opposite of the thousand-yard stare is the “target stare.” This is the guy who narrows his eyes and glares directly at you. The narrowing of the eyelids does for our vision what shutting down the f/stop on your camera does for the lens: it enhances depth perception. It tells you that you have become a very intense focus of his attention.

If the circumstances indicate that this individual is at all hostile, the target stare is not a good sign. If you’re not a cop, psyche nurse, etc., Mother Nature is telling you again to start creating distance between you and him.

Your own body language is huge

Your own body language and an attacker’s body language are huge! Your own body language could possibly defuse a potentially dangerous situation, and paying attention to an attackers body language can prepare you for the unexpected, the secret is to be aware of the people around you, if someone is approaching you appearing aggressive or suspiciously looking then the alarm bells should be sounding loud and clear, an attack could be coming and you need to be ready! Avoid potential danger spots.

It can happen where a potential attacker is all about looking tough and really doesn’t intend taking it any further, this is where your own body language can swing things one way or the other. It`s possible that by staying calm the situation may fizzle out before anything bad happens, but on the other hand if you immediately act aggressively then things could escalate pretty quickly. Always be prepared for an attack but don’t be the one that takes it to a physical level.

There is nothing cowardly about avoiding a fight if at all possible, actually it makes sense to avoid unnecessary conflict. After all, you cannot get hurt or injured from a fight that never happened, but many times peoples egos will get in the way of this and they’ll see avoiding a fight as a sign of weakness and because of this they’ll fight when they don’t have to and possibly get injured. It`s just not worth it, sometimes you have to fight, but make sure it’s only as a last resort.

Keeping you cool under attack

Deterrence. This stand can take one of two forms, which are best described as deterrence and de-escalation. Deterrence is quite a bold response, even though it doesn’t have to be aggressive or rude, basically you’re making a bold statement saying enough is enough! The only problem with this being if you’re not a match physically for the potential attacker it could be like waving a red flag to a bull leading to an escalation of the situation so think twice before using this approach as it might not work in your favor.

De-Escalation. This is just the opposite approach, you are trying to appeal to his good nature, assuming he has one that is. Instead of making a bold response you try to calm things down or make an excuse for why you are backing off, this might mean you are apologizing for something you haven’t even done in the first place! But if it ends the possible threat then take that to be a victory.

De-Escalation can be a good strategy as it allows the potential attacker to go on his way believing he made you stand down in fear of him. However, many confrontations are fueled by nothing more than over inflated egos so this strategy could backfire on you by pushing him down onto a position in which his ego forces him to attack you. Think wisely before using either of these two strategies.

Be aware always!

If someone is approaching you looking for trouble for whatever purpose, you cannot always predict what the potential attacker is looking for, but again watch their body language, if they’re staring at you continually as they approach you be on your guard, as this is not a good sign or if they have their hands in their pockets, be aware! they could quite possibly pull out a knife or even a gun!

Even the aggressors who just want to hit someone for no good reason are looking to get their joy at minimal cost to themselves, if you appear confident they will most likely see you as a bigger threat to them than they are to you and move on to the next person hoping they will provide an easier target. Similar actions to that of a bully who we know are nothing more than cowards. Better still, avoid being in situations where you might have to fight off an attacker.


Avoid potential danger spots. I cannot stress this enough, pay attention to the person in front of you, whether it`s someone about to attack you, or someone simply telling you lies, their eyes will tell the real story of what their intentions are. After all, they don’t call the eyes the windows to the soul for nothing.