Do You Ever Feel Lost in The Gym?

Do You Ever Feel Lost in The Gym?

Do you ever feel lost in the gym? The gym can be a lonely place, like a foreign land – almost like an iron jungle – if you’re not sure what you’re doing in there. Which is one of the main reasons people lose interest. After all, when you’re not seeing improvements it’s hard to keep motivated. So, there are many reasons for hiring a personal trainer. Hire a personal trainer and don’t get lost in the iron jungle! It doesn’t have to be that way.

1)  Helpful Advice for Beginners at the Gym. Surround yourself as much as possible with people that understand your love of working out and agree with it, that’s not to say avoid people who don’t understand or don’t workout, but if your list of friends only consists of the latter you won’t find much support from them as they simply don’t understand the benefits you get from working out.

As a result the motivation required to get up early and workout simply won’t be there as readily as it would be if you surround yourself with like-minded gym friends. You are who you hang with, so beware negativity can rub off on you and possibly ruin what enthusiasm you have for working out.

2)  Find a training partner who is as serious about working out as you are, that way you will both encourage, motivate and help one another be accountable to keep showing up creating productive workouts, you are more likely to want to go knowing your trainer partner is depending on and expecting you to be there. If your training partner isn’t serious about it and sees your training times as nothing more than an excuse to socialize then neither of you will benefit and never achieve anything.

You can socialize after but try not to let your training sessions be used this way. Again, don’t look for excuses not to go. Obviously if you’re feeling unwell that’s an entirely different matter, but not to go because you simply can’t be bothered to make the effort to get out of bed is a complete waste of your time.

3)  If you’re a beginner with very little experience, the chances are you’ll soon get bored with your attempts at working out simply because the time in the gym will be a frustrating one not really knowing what to do for the best. The gym to a beginner can give an intimidating feeling of being lost in an iron jungle!

This is another great reason you might think about hiring a personal trainer, someone that knows what they’re doing and can design a program to best suit whatever your fitness needs are, also keeping your workouts and indeed your mind fresh and productive. Your time is valuable so don’t waste it struggling and wandering around lost in the iron jungle.

4)  Nowadays we seem to be a society where 90% of the population can’t function without a cell phone permanently attached to their hand! Unless you absolutely must workout listening to music from your cell phone why even bring it into the gym? If you’re worried about leaving it in your car or locker then at least turn it off. Working out to music is one thing, but if all you’re doing is constantly checking for texts it’s a huge distraction your mind doesn’t need.

If it`s early morning who would be texting you at that hour anyway? Your friends who don’t workout will still be asleep or getting ready for work and your early morning gym friends will be working out. After all, you’re most likely only going to be in the gym around one hour so give the cell phone a break, you can check your phone after your workout, but for the most part it’s just one more huge distraction your mind doesn’t need. Focus your mind on your workout, not the phone! 

5) Don’t get lost in the Iron jungle! The gym can be a lonely place, like a foreign land – almost like an iron jungle – if you’re not sure what you’re doing in there. Which is one of the main reasons people lose interest. After all, when you’re not seeing improvements it’s hard to keep motivated. Hire a personal trainer and don’t get lost in the iron jungle! It doesn’t have to be that way.

Consider hiring a certified personal trainer

Not a cheap service of course, but what price do you put on your health? Also, a very sensible and positive one as they’ll keep you accountable. Most trainers will get you to pay in advance and if you don’t show up you lose your money!

Before you think this is unfair just think of it this way, you are hiring the services of a professional who will keep you on track and get you to your goal, but if you aren’t serious about it you’re wasting their time and yours and of course your money, after all, it was you that asked for their help, they didn’t ask you. Would you like to be waiting on someone and they don’t show up? No, of course you wouldn’t. So bare that in mind before you commit to hiring a trainer. Bottom line is…you are expected to show up.

The Role of a Personal Trainer

The Role of a Personal Trainer. Personal trainers possess the knowledge, skills and abilities necessary to design safe and effective fitness programs. They instruct and assist people in reaching personal health and fitness goals. Its good Helpful Advice for Beginners at the Gym.

When you are just starting out with an exercise program or you aren’t seeing results with your current routine, a personal trainer can give you the help you need. Knowing how you can benefit and whether it will be worth the expense can help you decide whether this is a good choice for you. Remember, If you’re healthy now that’s great, but you want to stay that way too. What price do you put on your health?

There are a number of reasons people work with trainers. Some want an individualized program so they can lose weight or get in shape while others simply need to be held accountable for their workouts. Wherever you are on your exercise journey, a personal trainer may be just what you need to finally reach your fitness and weight loss goals. is hiring a personal trainer right for you?

An investment in your future

What price do you put on your health? Personal training is investing in your future health. Thinking of hiring a personal trainer? Are you feeling like things you used to do with ease, are now not quite so easy? Feeling little aches and pains that were not there before? Out of breath just walking the dog around the block?

If any of the above relates to you and you want to do something about it, then a hiring a personal trainer might well be the solution.

Before you dismiss this thinking of `hiring a personal trainer is too expensive` think about this, what price do you put on your health? how expensive will it all get when your health is possibly on decline years from now, and you’re faced with medical bills when you’re then in no position to change things? Act now before it gets to that stage.


Is hiring a personal trainer right for you? From helping you reach your fitness goals to figuring out how to exercise safely with a chronic condition, there’s many reasons why hiring a personal trainer could be one of the best investments you’ll ever make in your overall health and well-being.

Remember, don’t get lost in the Iron jungle! Make it a positive experience. Ask yourself this; do you ever feel lost in the gym? If so, it`s time to take action!


Taylor Made Fitness Training

Taylor Made Fitness Training
The Backyard Gym Round Rock TX

Taylor Made Fitness Training. The Backyard Gym – All You Need to Succeed! I’m Nigel Taylor, owner of the Backyard Gym in Round Rock, Texas. With over 25 years’ experience as a personal trainer, I know what works! From weight loss to bulking up to toning up, I can help you get your desired look and achieve your fitness goals. I can also offer you the privacy of a 100% private personal training studio in which to enjoy and get the most out of your workouts!

Any type of workout Isn’t just about physical strength, it also requires a great deal of mental strength too. At the Backyard Gym we realize and understand this and will keep you motivated to succeed! I never train more than two people at any time together so I can give you my full attention.

What I can do for you at The Backyard Gym

The Backyard Gym - All You Need to Succeed!

As a certified fitness trainer, kickboxing & self-defense Instructor I have devised a unique style of training utilizing my 10 years’ experience In martial arts complete with a 3rd degree black belt In Japanese Ju-Jitsu and 15 years’ experience In kickboxing to help get you In the best shape of your life! So, if you’re looking for something a little different give It a try! You won`t be disappointed!

Why we need Self-defense

While ever there are bullies and attackers around, we`ll always have the need for Self-defense, and I don’t see either of these cowardly groups of people becoming extinct anytime soon. We believe in serving and protecting family and community.

So, don’t be the next victim. Learn Self-Defense today! It could save your life!

Street Self-Defense at The Backyard Gym

Teaching a client dealing with a threat from behind
Teaching a client dealing with a threat from behind

Street Self-Defense is my own creation and is not intended to make you the toughest guy in the bar or the best fighter at school or to stand toe to toe with someone and teach them a lesson or to settle a score with someone. That’s not what it’s about at all!

But what it will do is to give you a genuine understanding of evading and escaping potentially dangerous situations, in other words you only fight as a last resort! Imagine having the awareness to keep you out of possible danger before anything happens.

Now of course even with the best of intentions danger may still come your way, so, if indeed you must fight Street Self-Defense really is a no-nonsense approach that will allow you to stun an attacker and get yourself away as quickly as possible!

Don’t stand and admire your handiwork, don’t stand and put the boot in either! In other words, if you are attacked and turn psycho kicking your attacker all over the ground because then you have gone way past the point of self-defense and become the aggressor!

You’d be amazed how quickly an attacker will happily play the part of victim and get you sued for something they started!

Street Self-Defense will teach you to do exactly what you need to do and get out of there as safely as possible, as the old saying goes “Live to fight another day.”

Bullies and Bullying

Bullying is the use of force, threat or coercion to abuse, intimidate or aggressively dominate others. Their behavior is usually repeated, very few bullies do it once to see what it’s like. It’s very much habitual for a bully.

A good example of this is to cast your mind back to your school days, I’m sure you’ll agree there was a least one bully in your school and was a bully from start to finish during your years at school or at least till someone put them in their place! When that happens, the bully realizes he picked on the wrong person and is never really thought of in the same intimidating way again having been knocked off his pedestal.

The sense of power bullying gives them leads them to the unrealistic belief that they seriously think they are popular as they nearly always have a group of sheep-like followers walking in their shadow, but if truth be known none or very few of the sheep-like followers truly respect or even like the bully as a person. Bullies are some of the least liked people around.

Bullies come in 4 different types; verbal, emotional, cyber and as of course this book is about self-defense the physical abusive type is the one we’re dealing with.

Bullies sadly are everywhere and come in all shapes, sizes, races, nationalities, religions and all ages, from school to the workplace, family and beyond, but the one thing they all have in common is one simple fact; they are all cowards!

They are so unhappy with their own worthless lives they must pick on someone who they consider an easy target to make their own miserable lives seem more important.

The victims are often quiet people, small or over-weight people, basically, someone who is self-conscious about the way they look or someone who simply won’t fight back are always potential victims of bullies.

Attackers and Attacks

Attackers, like the bullies are also cowards and are basically opportunists, they aren’t looking for you, but they are looking for someone. Don’t be their next victim!

Attackers are not looking for a fight or indeed anyone that might pose a threat to them. Let’s say for example as they lay in wait for a victim a bodybuilder walks past, chances are they won’t even think to tackle him simply because he is a physical deterrent just by his sheer size alone, the fact the bodybuilder might not be able to fight to save his life doesn’t enter the attackers mind as he simply doesn’t fit the description of easy prey the attacker is looking for.

Instead, he`s looking for someone who looks physically weak and someone that doesn’t hold themselves with a confident stature.

Let’s look at a few examples of who might be at risk and what you can do to help yourself, the many people who are walking around with head or earphones on listening to music are distracted and not paying attention to their surroundings are therefore placing themselves at high risk of being attacked.

Even more of a problem is the many people who feel the need to be on their cell phones at all times, even just walking from the store to their cars across the parking lot can be seen with their heads buried in their phones texting and are totally oblivious to what’s going on around them. These people are an attacker’s dream!

Even if you aren’t listening to music or on your cell phone texting make sure you walk with a positive stature like you mean business, hands out of pockets will give you a much better chance of dealing with an attacker as opposed to having your hands stuck inside your pockets. By the time you have pulled out your hands it might be too late!

Carry your car keys with the ignition key between your fingers as this is generally a larger key and can be used to great effect if attacked by jabbing at the attacker. If you don’t have a car key carry a pen with your thumb over the top, it`s light and can make a great weapon if needed again by jabbing at your attacker.

Anti-bullying sessions

Here we have a young man going through a anti-bullying session
Here we have a young man going through a anti-bullying session

Here at the Backyard Gym we are running an ongoing anti-bullying campaign to try and help young kids overcome this terrible issue by giving them the confidence and skills to protect themselves.

It`s very easy for people to tell a kid that’s being bullied, to stand up for themselves and don’t be a target, but you have to realize the kid in question is probably terrified of the thought of even trying to stand up to a bully, simply because of the fear the bullies have put into them, the repercussions of standing up for themselves hold genuine fear, many times it`s easier to just accept the bullying for what it is, without it getting a lot worse. This obviously isn’t the correct way of thinking, but a kid that’s being bullied will have very little or no confidence at all.

It`s one thing to know what to do, but, it`s another thing entirely to have the confidence to stand up to a bully and use those skills. That’s why I believe we have developed the all-around package for kids to successfully be able to do both and live their lives free of bullying…with a combination of Self-defense and Kickboxing.

Self-defense training is great but training alone isn’t the same as a real-life attack situation where you maybe forced to really fight back, that’s where the kickboxing comes in, to get the feel of actually striking something with force.

I believe the combination of skills learned from Self-defense, plus the realism of punching and kicking a bag with full force is an unbeatable combination to build a kid’s self-esteem and confidence.

Not all kids that are being bullied will find it easy participating in contact kickboxing, in other words, being punched and kicked by another person. One step at a time, it`s all about building confidence, and I have had great results so far using this method.

Kickboxing Cardio

Three of my regulars taking part in a Kickboxing Cardio session
Three of my regulars taking part in a Kickboxing Cardio session

This unique, fun but challenging program I have developed over the years Is based around kickboxing but involving weights too, all designed to hit every muscle In your body like nothing else will do! If you’re looking for a fun way of losing a few pounds plus relieve some stress, then look no further, here It Is all rolled into one workout. I give you Kickboxing cardio…my style!

All you need to succeed

The Backyard Gym - All You Need to Succeed!

Getting In shape shouldn’t be a punishment. It’s an amazing and empowering lifestyle decision that anyone can achieve. I believe In finding the pleasurable side of fitness, and while there may be a sore muscle or two along the way, the amount of fun and levels of energy you will experience will far exceed the discomfort, plus you’ll be learning valuable self-defense skills too. The Backyard Gym will give you this, and much more. Contact me today!

Self-Defense – The Myths and Truths

Self-Defense - The Myths and Truths

Self-Defense – The Myths and Truths. Self-defense doesn’t make you invincible! No matter if you are a black belt in this and a black belt in that, you will get hit and possibly hurt, invincibility does not exist in the real world.

That being said, self-defense does give you a fighting chance, and sometimes that’s the only chance you need to survive. So that’s a good reason to learn, but just because you know a few moves do not underestimate the person in front of you, or the level of violence they may be capable of inflicting on you.

Self-defense myth #1

Self-defense is one of those subjects plagued by myths. The greatest myth, mainly propagated by action movies, is that of invincibility. Here the well-trained warrior always wins through a mixture of way over-the-top techniques and unwavering courage, none of which would help you in a real-life attack situation.

The movie battles are brutally but beautifully choreographed, with astonishing and complex moves, and he ultimately defeats all challenges, again, with techniques that have no use outside movies.

A classic example of this would be the Bruce Lee movies, as much as we all love him, you have to admit the fighting sequences are way over the top, certainly where he’s surrounded by twenty or more guys and he’s blindly flailing those arms and legs and people are dropping like flies! Looks great, but totally unrealistic. But Bruce Lee is a legend and I love him as much as you do, but you get my point, right?

Another example is the Van Damme movies, where in every movie he takes a real beating then miraculously defeats almost everyone with his signature jumping spinning around ballet like kick, looks great, but would you seriously do that in front of someone? No, of course you wouldn’t as 9 out of 10 times you’d miss and end up on the floor at the mercy of your attacker! But again, they are great action movies.

For me, the most realistic martial arts movies were the early Steven Seagal ones, I say early ones simply because later he got so out of shape nothing remotely looked realistic about him or his movies!

Anyway, that’s enough of bashing the actors in these movies, you understand my point, right? They’re good to watch, but if you think you can defeat someone in that manner you’ll be in for a rude awakening.

In reality, no matter how expert a person becomes in unarmed combat, he will always remain terribly vulnerable in a street fight. Ask anyone who regularly faces true violence, such as nightclub doormen or police officers, and almost all will confess to feeling deep fear before and during any fight.

This fear comes from knowing that a person can go from victor to vanquished in a matter of seconds with a single punch. Real fights, unlike those in the movies, always have uncertain outcomes, and it`s not always good. Just because you are the good guy does not mean a thing out in the streets.

Self-defense myth #2

The second myth is slightly more insidious, as it can be propagated even among those who have achieved a high level in the martial arts. This is the belief that somehow fights can be clean and controlled, and that knowing advanced techniques can guarantee victory.

There are many people that have never done martial arts in their entire life, but instead have fought and won numerous real fights. All the martial arts classes and even sparring will not prepare you if you are suddenly confronted with someone who is hell bent on causing you serious injury.

The type that just attack without warning, where you have to act instantly to have a chance, this is where you quickly realize all the training you have done hasn’t prepared you for the level of violence that’s now coming your way. This is the real deal and you better have a plan of action to deal with it quickly, as you may only get one chance to survive.

They may be high on drugs or alcohol which can add to the problems you now about to face. Not everyone is a happy drunk, and when high on drugs, some turn extremely violent.

Nothing will prepare you for a real fight, the level of violence can be shocking, where there are no rules, and if you go down, the attack may well continue. The explosion of adrenaline can paralyze the most well studied fighter if he has only experienced training sessions, who suddenly finds himself in a real-life fight situation. It can and does happen.

I personally know many black belts who look great in training sessions but would have to question their chances in a real street fight. Many get caught up in the game of flying through the different colored belts as fast as possible and getting that fancy certificate, seeing that as the main challenge, rather than truly being able to defend themselves.

What happens when the adrenaline kicks in?

Until you actually do get attacked you cannot possibly know what you would do, you can only imagine what you might do and with the adrenalin flowing like crazy your actions might not be exactly what you had hoped, but I can guarantee you will do one of the following 3 things…

1)   Freeze and get attacked and possibly injured!

2)   Fight back!

3)   Turn and run away!

The last option would be the safest of the 3 options, ensuring no harm comes to you, the first option is by far the worst thing to do as you are going to get attacked for sure in one way or another. The second option is very risky as again you risk being injured; you can only hope your attacker would run away because you took him by surprise by fighting back. But like I said, you won’t know for sure until it actually happens, we can only hope you never have to find out.

It`s impossible to be attack proof!

It would be impossible to make yourself completely attack proof, but you can make yourself be an undesirable target, not by acting tough and aggressive as these actions can trigger an attack, but there are a few measures you can take that will make a potential attacker overlook you and search for an easier target instead by staying focused and looking alert.

Remember if you’re the type that’s wandering around in a world of your own listening to music you are making yourself a very easy target to sneak up on, by the time you realize what’s happened it could be too late.

How a potential attacker sees your posture and demeanor are two highly important things that could dictate whether you get attacked or not, a slouched looking down at the ground kind of posture makes you a much easier target than someone who is upright, alert and businesslike. Think before you act.

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!


Always remember, self-defense doesn’t make you invincible! That being said, self-defense does give you a fighting chance, and sometimes that’s the only chance you need to survive. So that’s a good reason to learn, but just because you know a few moves do not underestimate the person in front of you, or the level of violence they may be capable of inflicting on you.

Pay attention to your surroundings and the people around you, if you have to fight, fight like your life depends on it, as that might well be the case, and remember keep the fancy and elaborate moves in the movies, as that the only place they work.

Stay safe!

Scams Personal Trainers Need to Beware of!

Scams personal trainers need to beware of!

Scams personal trainers need to beware of! How many of you trainers are now receiving fake emails about people wanting personal training? If it looks strange, there’s a reason for that! DO NOT correspond, other than telling the person to stop emailing you. This is a scam 100% fake! 

For a few years, I have been receiving strange emails looking like this, this is actually the latest one that came last week. 

Fake email example 

I would like to make an appointment for Personal fitness training and exercise for my kids for 8 weeks training for 2 (Female) age (20 and 22) and 1 (Male) aged (21) For eight weeks 1hr daily 3 times in a week.  

The kids need to Gain power, agility, stability, strength, and flexibility training Also I want you to know that the kids will be coming with a private bus driver and I will be expecting your reply with the total cost and your address, cell phone number and direction for the private transport to locate your place when they are coming for the training.   

Also what text books do they need to buy for the training sessions? I will send extra money to cover cost of these and where you will send payment to nanny via western union. 

Please send me your address so I can send you check to cover training sessions and cost of private bus driver that you will forward payment to via western union. 

Things to take note of 

First of all, its very unlikely, actually impossible to think why the kids would be coming to the gym separately without the parents, and in a private bus, really? I don’t think so! Scam alert! 

Why would the trainer be responsible for paying the bus driver to bring the kids to the gym? That obviously is the parent’s job even if this was true, which it isn’t! Scam alert! 

Textbooks for personal training sessions! And send payment to their nanny. Seriously? You see how this has nothing to do with what they claim to be buying? Scam alert! 

You see all these different people needing money sent by the trainer? and how they want the payment redirecting to other places via western union? No trace that’s why! Scam alert! 

Money Laundering 

What is money laundering – Money laundering is the illegal process of making large amounts of money generated by a criminal activity, such as drug trafficking or terrorist funding, appear to have come from a legitimate source. The money from the criminal activity is considered dirty, and the process “launders” it to make it look clean. 

Money laundering is a serious financial crime that is employed by white collar and street-level criminals alike. Most financial companies have anti-money-laundering (AML) policies in place to detect and prevent this activity. 

How Money Laundering Works – Money laundering is essential for criminal organizations that wish to use illegally obtained money effectively. Dealing in large amounts of illegal cash is inefficient and dangerous. Criminals need a way to deposit the money in legitimate financial institutions, yet they can only do so if it appears to come from legitimate sources. 

Money Laundering Variants – In one common form of money laundering, called smurfing (also known as “structuring”), the criminal breaks up large chunks of cash into multiple small deposits, often spreading them over many different accounts, to avoid detection.  

Money laundering can also be accomplished through the use of currency exchanges, wire transfers, and “mules”—cash smugglers, who sneak large amounts of cash across borders and deposit them in foreign accounts, where money-laundering enforcement is less strict. 

My experience with this issue 

Around 10 years ago I had my first email scam concerning personal training sessions. It wasn’t as obvious as the one mentioned earlier in this blog, and as I hadn’t received one before, I was fooled, to start with anyway. 

They claimed they wanted to buy 20 training sessions for $800 which was my price back then for some promotion I was advertising, so nothing strange about that.  

They claimed they wanted to pay in advance and wanted to send a check as they didn’t have PayPal, I thought it was a little strange but no alarm bells ringing yet. 

Now when I got the check in the mail, it wasn’t for $800, but rather $3000! Now the alarm bells were ringing big time! Even more so when I read the letter with the check that had instructions to send a large portion of the extra money to different places via western union!  

The check was from a company in another state! Obviously, this was stolen money and money laundering. When I questioned why they sent such a large check they responded by telling me I’d be doing them a favor and in return I could keep an extra $500 for the troubles. 

They kept saying the were good God fearing Christian people, like that’s a validation of being genuine, funny how People use God in that way. 

Now, you don’t need to be too smart to realize people don’t do things for free, if something seems too good to be true, it usually is! 

Anyway, to cut a long story short, I blocked them and destroyed the check, so thankfully never hear from them ever again. 

I`ve had many similar emails over the years, but all so fake it`s not even funny! At least that first one wasn’t so obvious, until I got the check of course. 

Don’t deposit that check! 

The bottom line is if you receive a check from one of these scams and deposit into your bank account, that’s where it stops when it gets investigated, your account!  

Then you’ll have some explaining to do as why you accepted it in the first place, and they’ll probably be thinking you’re somehow connected to the criminal ring that stole the check in the first place. 

Just delete the email if it looks anything like the one shown in this blog, there’s no point in even replying to it! It`s just not worth it. 

Stay safe and keep an eye open for the scammers! 

Kettlebells – A Must in Your Workout!

Kettlebells - A Must in Your Workout!

Kettlebells – A Must in Your Workout! Kettlebells can be used for strength, endurance, flexibility and balance training…the four main aspects of fitness.

This is definitely one of the biggest benefits of kettlebells. They are versatile and they simplify things!

In the fast-paced complex world we live in, the ability to do total body conditioning with one tool is a nice change of pace.

In fact, kettlebells are one of the best tools in existence for truly effective, result-achieving, safe, full-body conditioning. No gym should be without them!


There are a few reasons why kettlebells are fantastic for improving core strength and stability.

Many kettlebell exercises are a form of ballistic training. Ballistic training works on explosive power through maximizing acceleration and minimizing deceleration.

These explosive movements stimulate the abdominal muscles tremendously well. They require core contraction and coordinated breathing as the movements are intense. This leads to serious improvement in core strength, even when not necessarily targeting your core like you would with crunches or leg raises.

Kettlebell movements are multiplanar, so you will be working your core from all directions. This is essential to building well-rounded core strength.

Some of the best kettlebell movements are offset and unilateral as you will only be using one kettlebell. When moving the kettlebell around on one side, you will be working your core stability and strength big time.

These are all vital reasons why athletes train with kettlebells. Athletes need core power to explode through opponents, quickly change/move in multiple directions without risking injury (twisting, turning, accelerating/decelerating), and handle loads and pressure from one side while remaining upright (think a running back taking a hit on one side during a play).  Kettlebell training offers a dynamic way to accomplish these important physical capabilities.

Remember, your core generates and controls force, so having a powerful trunk is essential to whatever your chosen sport maybe.


Kettlebell movements are very dynamic. You will be swinging them around – above you, to your side, in between your legs, side to side – and this will necessitate that you are completely aware of your body. This focus and mind to muscle connection will develop, leading you to improved proprioception (coordination; the sense of movement of the body and its parts). 

This is very different than conventional training with barbells or machines because the movements are linear and less dynamic.

It’s very important to develop your sense of movement (aka proprioception or kinesthetics). This ability will carry over into improvements in your fitness and life, and it’s certainly a very important aspect of athleticism.


When training with machines, you are producing force and moving in a predetermined path. Conversely, when training with kettlebells, you must control the movement path. This requires you to double down on strengthening the stabilizer muscles for each particular movement. Having strong stabilizer muscles in all ranges of movement, coupled with increased core power as we discussed in one of the benefits of kettlebells above, means your balance will be exceptional.


Kettlebells offer crazy calorie-burning potential, which means FAT LOSS.

A study that showed swinging a kettlebell burns as many as 20 calories per minute. That’s around 400 calories for a 20-minute workout! To do that running, you’d need to be running at a 6-minute per mile pace.

What’s more, kettlebell training for losing fat is often high intensity, so you have the after-burn effect as well. This is called EPOC, Excess post-exercise oxygen consumption. For those who don’t know, this means you will be burning calories at a higher rate long after your workout has finished.


Remember, a kettlebell is a full-body conditioning tool…and that extends to cardio training too.

Thanks to the versatility of kettlebells, you can do a power-packed cardio session with just one kettlebell.

If you are looking to burn calories in a short space of time, a lightweight kettlebell HIIT or metabolic workout (low weight, high rep, high intensity-based workouts) will do the job incredibly well. In fact, many think it is more effective than steady-state cardio for burning fat, boosting metabolism, muscular endurance, and improving cardiovascular health. The key is to maintain a high heart rate for the entire workout.

As mentioned in the benefit above, kettlebell cardio training induces EPOC, which means you will be burning fat long after your workout is completed. Potentially up to 24 hours of “after-burn” effect.

Now, it should be noted that this type of training is “repetition” based muscular endurance while running is long-distance muscular endurance. So, if your goal is to have long-distance endurance, for say a marathon, don’t stop doing your typical cardio.

However, if you are looking for cardio benefits such as burning fat, increasing metabolism, and improving cardiovascular health, kettlebell cardio workouts can be equally if not more effective. Plus, it’s efficient, as you can get the same results as running or cycling in about half the time.

Moreover, kettlebell cardio workouts are not as boring as running on a treadmill is, so that’s another plus. If you love running on the treadmill that’s fair enough, personally, I don’t!


Kettlebells are phenomenal for learning to produce speed and force from your hips.

One of the main and most effective kettlebell exercises is the kettlebell swing. The benefits of kettlebell swings are that they train the hips to produce force in both strength and speed.

The reason hip strength is so important is because it ensures stability and helps prevent injuries. Also, the hips play a very important role in many athletic movements, such as jumping, sprinting and coming out of a sports stance explosively. Knowing how to maximize hip force is essential in power and speed sports.


Kettlebells keep the body loose as the exercise movement patterns rather than isolation exercises. Kettlebell movement patterns require you to move through multiple planes of motion while controlling the force, torque and range of motion. Naturally, you will be improving your mobility by slowly increasing your limits. Over time, you will have much greater flexibility and your joints will become more stable and stronger.

When it comes to sports and the real world, this is crucial as it will decrease the chance of injury in your joints, ligaments, and muscles.


Kettlebell exercises won’t build crazy mass like heavy barbell exercises can. Instead, it increases the amount of lean muscle tissue. You’ll notice that people who take kettlebell training seriously, they train with high intensity and are ripped. They have lean muscle mass, not big bulky bodybuilding type bodies.

Not many people these days want to be huge, not only is it a pain to eat enough to get that big, but once you are huge, you lack the ability to move at your best potential.

Kettlebells will make you look great and move even better.

Kettlebells can build dense muscle, which is achieved by higher repetitions and shorter yet intense workouts. This method of training is best for boosting testosterone (i.e. metabolic workouts).

Note: if you are new to fitness, you will surely be able to put on some serious muscle mass with kettlebells if you know what you are doing. And if you have been bodybuilding for years, your muscles will become leaner and tighter, which in my opinion looks much better.


Kettlebells are excellent for the posterior chain. Many of the best kettlebell exercises target your entire backside.

Exercises like the Kettlebell Swings are ballistic movements done from a hinge position, which will make your glutes, hamstrings, lower back, middle back, and traps exceptionally powerful. This translate to jumping higher, running faster, and kicking harder. And, probably most importantly, it will lead to better posture.

But, it’s not just your posterior chain that will be put to the test. By regularly doing kettlebell workouts, you will rapidly develop the major muscles of your hips, core, shoulders, and neck too…and these are all vital aspects of having good posture and a strong backside.


Ever see someone using wrist wraps to do pull-ups? What does this tell you?

Exactly…their grip strength is lacking behind their lat and back strength. But why is this not an issue to them?

Well, many people in the mainstream fitness world don’t think grip strength is that important. It’s not like they are wrestlers or labor workers, right?

Well, grip strength is one of the most important things in fitness and life. You use your grip for just about every exercise that involves weights. The stronger your grip is, the stronger you are. Grip strength has been proven to correlate to increased strength. Plus, having a strong grip is a primal feature that naturally makes us appear powerful to others. And who doesn’t want that?

Now, to the point of this specific benefit of kettlebell training. If you do kettlebell workouts consistently, you will develop supremely powerful grip strength. This is because the weight of the kettlebell is not going to be placed in the center of your palm like it is with a barbell. Kettlebells have an offset center of gravity, usually about 6 to 8 inches away from your grip on the handle, so it is harder to control.

This means the weight is not balanced in your hand. This is going to make your forearms, wrists and fingers work overtime as you try to control the kettlebell during exercises. The result, your grip will be strengthened from every angle.

Kettlebells are definitely one of the best tools for building vice-like grip strength.


Kettlebells can help you pinpoint weaknesses in your strength, movement and coordination.

You may notice that you lack mobility in the overhead position or that your right side is stronger than your left. When you notice this, you can easily target specific areas and perform movements that will help you even things out.

It is said that kettlebells get you comfortable in uncomfortable positions, and this is very true for those who have been training with barbells and machines for a long time.

Working on your weaknesses and imbalances is very important for becoming resilient to injuries.

Everyone has muscle imbalances, but not everyone takes action to correct them. Most just compensate by adjusting their form, engaging muscles that shouldn’t be engaged, or using momentum instead of force. Compensation is not something you want to do when it comes to fitness. Instead, focus on your sticking points and get past them!


The beauty of kettlebell training is that it will train you through all three planes of motion.

You won’t be training just in the sagittal plane like you would with squats and deadlifts. Kettlebell exercises and workouts involve seamless transitions from movement to movement, in different directions and planes of motion. This means you will be building strength from multiple angles, which is essential for real-world, functional strength and sports. What’s more, this is how you become resilient to injury and develop all-around strength.


Kettlebell training is generally safer than traditional lifts like heavy barbell squats, deadlifts and bench press.

To get an effective muscular strength workout and to induce hypertrophy, you don’t need to do heavy weights, you can do high intensity, short workouts. High-intensity workouts under 40 minutes will boost testosterone levels while keeping your cortisol levels low.

In the end, both heavyweight lifts and intense kettlebell workouts are effective. However, the risk to reward ratio is far better with kettlebells than heavy barbell lifts. Kettlebells put much less pressure on your spine.


Kettlebell workouts will improve or maintain joint health.

Kettlebell exercises are dynamic, so they require deliberate control. This will build joint strength and stability by strengthening the muscles that support your joints (stabilizer complexes).

Moreover, dynamic kettlebell routines will improve joint flexibility and mobility, as already mentioned above. This is best achieved with light to medium weight kettlebells. As you develop more elasticity in the tendons and ligaments of your joints, you will become more resilient to injury.

What’s more, lightweight kettlebell exercises can help to reduce inflammation and swelling.

So, if long term joint health is important to you, which is should be for all of us, you should definitely take on kettlebell training. 


You don’t need tons of equipment or to overcomplicate your workouts for them to be effective.

Simple is proven. Simple works. All you need is consistency.

If we were stranded on an island and we could choose one training tool, it would definitely be a kettlebell. This is because, with kettlebells, you can train strength, endurance, balance and flexibility. That’s all you need…

So, if you are overwhelmed with all the equipment out there, simplify your life by attacking kettlebell training.

All you need is a 30-minute workout each day. Moreover, you don’t need fancy exercises. The standard, best kettlebell exercises can train your entire body. Think swings, goblet squats, clean & presses, push-ups, pull ups, and you are going to get into great shape. The best part is these exercises are easy to learn.


You really only need one or two kettlebells to get a killer full body workout in.

If you are looking for home gym equipment that will truly train you for strength, endurance, balance and flexibility (the 4 key components of fitness) then kettlebells are the most cost-effective, space-saving option.

Instead of getting a squat rack, barbell, weighted plates, dumbbells, a bench, etc., all you really need is a set of kettlebells. Not only will it be more cost-friendly, but it will also only take up a fraction of the space. You could leave them in your living room or garage without cluttering it, which is definitely not possible with a conventional gym set up.

What’s more, if you want to do a workout at the park or outside, kettlebells can easily transport to wherever you want to train. You could throw them in your car and be on your way in seconds. Kettlebells are certainly one of the most effective portable training tools to ever exist.


The more fun a workout is, the more likely you are to stick with it and do it consistently.

Kettlebell training is fun for a few reasons – The exercises are based on movement patterns which means you will be more involved in what you are actually doing. Comparing to simply moving through the motions with machines and typical conventional training, kettlebell exercises require you to be more mindful.

Conventional Training vs Unconventional Training – You can take kettlebells anywhere. You can get a workout in outside, at a place with your favorite scenery. This is definitely a nice way to spice up your training. The training will be new for you, and when tackling something new, we are more likely to find enjoyment in it.

But most importantly, kettlebell training methods are extremely versatile. The best way to keep your body guessing is by throwing new methods of training at it, and when it comes to kettlebells, the options are extensive.

You won’t get bored with kettlebell training. There will always be new, effective ways to challenge yourself. There’s nothing better than doing a workout that is equally as fun as it is effective.

Energy Drinks Are The worst Drink Ever!

Energy Drinks Are The worst Drink Ever!

Energy Drinks Are The worst Drink Ever! do you really need them? I have used them in the past, but really try not to nowadays as they can cause more harm than good.

Most energy drinks contain large amounts of caffeine, which can provide a temporary energy boost. Some energy drinks contain sugar and other substances. The boost is short-lived, however, and may be accompanied by other problems.

Plain water is the best hydrating beverage for most people, but sports and energy drinks are advertised to appeal to those who exercise or need a boost of energy to get through the day.

Though sometimes confused with sports beverages, energy drinks are a different product entirely. They are marketed to increase alertness and energy levels, containing significant amounts of caffeine and as much or more sugar as in soda.

Many energy drinks pack about 200 mg of caffeine, the amount in two cups of brewed coffee. Other substances purported to increase energy may be added, like B vitamins and herbs such as ginseng and guarana. Most concerning is a lack of regulation about the safety of these drinks, as well as aggressive marketing tactics geared toward adolescents.

The Centers for Disease Control and Prevention reported that in 2007, 1,145 adolescents ages 12 to 17 went to the emergency room for an energy drink-related emergency. In 2011 that number climbed to 1,499.

After water, sugar is the main ingredient in energy drinks. A nutritional comparison shows that a 12-ounce cola drink contains about 39 grams of sugar, 41 grams of sugar in an energy drink. Research has found that consuming high-sugar drinks of any kind can lead to weight gain and an increased risk of type 2 diabetes, cardiovascular disease, and gout.

Because of the amount of sugar and stimulant ingredients, there is concern that these beverages may not be helpful, and even worse, harmful to adolescents and people with certain health conditions.

Energy Drinks and Health

Sipping a beverage that offers quick energy may appeal to people who feel fatigued or who believe the caffeine can provide an edge when exercising or playing competitive sports. Although statements on the websites of energy drinks warn that these beverages may not be suitable for children, youth are among their largest consumers.

An energy drink may be used by adolescents or college students studying for exams through the night, or by a young athlete before an important game. While it is true that some controlled trials have shown temporary improved alertness and reversal of fatigue after taking energy drinks, as well as enhanced physical performance in young athletes, the majority of studies show an association with negative health effects.

These include increased stress, aggressive behaviors like fighting, alcohol/cigarette abuse, increased blood pressure, increased risk of obesity and type 2 diabetes, poor sleep quality, and stomach irritation.

A typical energy drink may contain the following: carbonated water, around 40 grams of sugar (from sucrose and/or glucose), 160 mg or more of caffeine, artificial sweetener, and herbs/substances associated with mental alertness and performance but that lack scientific evidence with controlled trials (taurine, panax ginseng root extract, L-carnitine, L-tartarate, guarana seed extract, B vitamins).

Special concerns with energy drinks:

  • Amplified negative health effects in adolescents. Children and teens may experience heightened effects from the high amounts of caffeine, added sugars including high fructose corn syrup, low-calorie sweeteners, and herbal stimulants, partly due to their smaller body size.
  • Marketing tactics towards youth. Estimates show more than a 240% increase in U.S. and worldwide sales of energy drinks. It is a $21 billion industry, with marketing campaigns targeting youth and being sold in places that are easily accessed by this age group. Youth are exposed to energy drink advertising on children’s websites, computer games, television, supermarkets, and sporting events. Research has shown that adolescents lack maturity in key areas of the brain and are more likely to engage in risk-taking behavior, making them vulnerable to risky behaviors sometimes portrayed in energy drink marketing. Youth are attracted to energy drinks due to effective marketing, influence from peers, and lack of knowledge about their potential harmful effects.
  • Negative health outcomes. Emerging evidence has linked energy drink consumption with negative health consequences in youth like risk-seeking behaviors, poor mental health, adverse cardiovascular effects, and metabolic, renal, or dental problems.
  • Excessive caffeine. Too much caffeine from any beverage, particularly when several are taken in one day in sensitive individuals, can lead to anxiety, insomnia, heart problems like irregular heartbeat and elevated blood pressure, and in rare cases seizures or cardiac arrest. Some energy drinks may contain as much as 500 mg per can (the amount in 14 cans of cola).
  • High sugar content. Because of the excessive sugar content in some energy drinks, they carry the same health risks associated with other sugar-sweetened beverages.
  • Dangers with alcohol. A greater danger is introduced if energy drinks are combined with alcohol, a trend largely seen in underage drinkers and associated with binge drinking. Studies suggest that drinking this type of cocktail leads to a greater alcohol intake than if just drinking alcohol alone. This may be because energy drinks increase alertness that masks the signs of inebriation, leading one to believe they can consume even more alcohol.
  • Lack of regulation. The Food and Drug Administration (FDA) does not regulate energy drinks but enforces a caffeine limit of 71 mg per 12 ounces of soda; energy drinks typically contain about 120 mg per 12 ounces. However, energy drink manufacturers may choose to classify their product as a supplement to sidestep the caffeine limit. For companies that classify their energy drinks as beverages, the American Beverage Association published voluntary guidelines that advise accurate listings of caffeine content, restriction of marketing to children, and reporting of adverse events to the FDA. However, compliance to these guidelines has been found to be low.
  • Athletic performance. Caffeine is the primary ingredient in energy drinks shown in adults to enhance physical performance by increasing endurance and strength, improving reaction time, and delaying fatigue, though the effects are highly variable among persons. These effects have not been studied in children and adolescents. There is a risk of caffeine abuse or toxicity in youth, so the American Academy of Pediatrics recommends a limit of less than 100 mg caffeine daily for ages 12-18 years.

The International Society of Sports Nutrition (ISSN) issued a position statement on energy drinks after analyzing their safety and efficacy. They concluded that consuming energy drinks 10-60 minutes before exercise can improve mental focus, alertness, anaerobic performance, and endurance in adults, largely through the effects of caffeine.

However, other ingredients in these drinks require more study to demonstrate their safety and effects on performance. ISSN cautioned that higher-calorie energy drinks can lead to weight gain, and that their high glycemic load could negatively affect blood glucose and insulin levels.

They discouraged use of energy drinks for children and adolescents unless under careful parental monitoring, and for people with diabetes or cardiovascular disease who could be negatively affected by the stimulant ingredients.

The American Academy of Pediatrics’ Committee on Nutrition and the Council on Sports Medicine and Fitness encourage pediatric health care providers to discourage the use of and discuss potential health risks of stimulant ingredients in energy drinks with youth and parents, and to limit or avoid sugar-sweetened beverages of any kind in youth due to risk of excessive calorie intake and weight gain, as well as dental erosion.


Water that is calorie-free and accessible without cost to most people is the beverage of choice taken with and between meals. Energy drinks are a source of caffeine that people may choose as an alternative to coffee or tea.

However, they also contain high amounts of sugar, vitamins, and herbs that may not be necessary for the average person. Energy drinks can pose a health risk in vulnerable groups including children, teenagers, pregnant women, and those with medical conditions like diabetes and cardiovascular disease.

Energy drinks – do you really need them? No! They might provide a temporary high and alertness, but are the health risks really worth it?

Bosu Ball – Vital Piece of Gym Equipment!

Bosu Ball a Vital Piece of Gym Equipment!

Bosu Ball – Vital Piece of Gym Equipment! BOSU stands for “Both Sides Up” or Both Sides Utilized.” The Bosu ball looks like half an exercise ball mounted on a rigid plastic base. It can be used with the dome side facing up, so it sits flat on the plastic base or as a wobble board with the dome side facing down.

Either way you use it, the unstable surface helps improve balance, whether you stand on the domed surface or on the flat platform with the dome side facing down.  Bosu balls can also be used for strength training, aerobic fitness, for plyometric movements such as jumping activities or for stretching.

The nice thing about using a Bosu ball is that they take up less space than a stability ball and because it is flat on one side, it’s not going to roll away from you the way stability balls frequently do.

A few of the benefits of this unique exercise tool

Improved Balance – This is the obvious one, and goes without saying the Bosu ball, is based on balance, as a beginner you can use something to hold onto until you can master the tool safely. Like anything, start out slowly, simply by standing on the ball for a short amount of time will challenge you, and of course add time as your balance improves.

Improved Body Awareness – As you improve your balance and can spend longer periods of your workout on the Bosu ball you will develop a greater sense of how your body works. A Bosu ball helps you develop a greater awareness of your body’s flexibility and symmetry. It always provides you the ability to be keenly aware of your body’s position.

That sort of body awareness is helpful in all athletic endeavors, and the Bosu ball can help you build it.

Better Core Connection – The Bosu ball is particularly beneficial for your core. Performing core exercises on it will help position your body so that you’re either gravity assisted or resisted, as with any stability ball exercises, but with a base that is more solid.

That solid base allows you a greater range of movement without having to be concerned about your balance. The Bosu ball improves the contractions of your muscles and your control over these contractions.

Improved Coordination – The more time you put in on the Bosu ball, working on your stability and balance, the more your coordination is bound to improve, as they go hand in hand. Balance and coordination are key components of everyday life and are extremely crucial for those who want to excel in athletics as well as improve activities of daily living.

When you think about it, the improved coordination could be the one of the most important benefits, as it is one of the keys to preventing injury when doing anything from working out, to competing to simply going about your daily life.

Improved Stability – Stability can be looked at as the third leg of a very important tripod. Adding improved stability to balance and coordination is one of the reasons that the Bosu ball is an incredible training tool.

There are many types of stability ranging from ankle to core as well as shoulder stability. There are numerous exercises that the Bosu ball could be used for to improve stabilizer muscles.

Once you’ve upped your overall stability you can also progress with more difficult Bosu ball exercises which will add to your overall fitness.

One more benefit that in fact, be the most important one, you have to be completely connected and turned on, utilizing both the left and right side of your brain.

Making the Bosu ball, not just a full body workout, but a full mind workout too. So, give it a try and move towards a more fit, more balanced life.

Balance Training and Workout Intensity – Most gym weight-training machines position you to push and pull on handles that move through set tracks, building muscular strength and endurance, but not the sort of coordination you need to stabilize free weights as they move unrestricted through space. Using free weights like dumbbells and barbells forces your muscles to stabilize and guide the weights and doing your workout on the Bosu ball takes it a step further, forcing your core to work constantly throughout the entire motion.

This is also an excellent way to make easy exercises more challenging; if you can do a full set of pushups, lunges or squats with good form, try doing them on the Bosu ball and you’ll find yourself working harder.

Flexibility Training – Like a stability ball, the Bosu ball has a rounded top — when you place it dome-side up — offers good support for back and abdominal stretches. Just drape yourself over the trainer’s soft dome, facing down or up, and relax to feel the stretch.

You can also place the Bosu ball dome-side down and use it as a “slant board” to stretch your calves; place the ball of one foot on the edge of the rigid plastic, and rest the heel of that foot on the floor. The Bosu ball will tilt beneath you, supporting your foot as you stretch your calf muscles.

Workout Variety and Entertainment – Switching up your workout every few weeks is one of the best ways to keep from hitting a plateau. The changes in your routine force your body to continue adapting to new stimuli, but, perhaps more importantly, they also keep you entertained.

You can easily plan and carry out workouts without the Bosu ball, but if incorporating it keeps you entertained enough to keep working out, or just makes exercising fun again, it’s a worthwhile investment.

My experience using the Bosu Ball

Having had a big background in martial arts and kickboxing, I always had better than average balance and co-ordination and immediately felt at home on the Bosu ball and started using it heavily in my personal training sessions.

Being honest, it wasn’t one of my client’s favorite pieces of equipment at first, but most soon got the hang of it and felt the benefits from using this regularly.

Even in a crowded gym, I simply find a small area and set about a full body workout using the Bosu ball. My training would not be complete now without this versatile piece of gym equipment.

The Bosu Cardio Blast!

As I write this blog, I am actually going to have a professionally filmed video done of a workout I invented called `The Bosu Cardio Blast` which is a full body cardio workout using the Bosu ball. Keep watching my site for more details


The Bosu ball targets the core muscles of your body—those muscles around your abdominal and back area—helping you to not only gain strength, trim, and tone, but to help coordinate your entire body.

This is a versatile piece of equipment that is ideal for static and dynamic balance training. A vital piece of equipment for any gym!

No One Is Attack Proof!

No one is attack proof!

No one is attack proof! and that’s a fact! but the question is, if an attack does come your way, how are you going to deal with it? Hopefully by successfully defending yourself. This is where self-defense training plays a vital part.

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 situations and scenarios. 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.

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.

Deescalating 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.


Remember, it could happen to you or me! Self-defense situations and scenarios. 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.

Mike Tyson – The Rise and Fall of a Champ!

Mike Tyson - The Rise and Fall of a Champ!

Mike Tyson – The Rise and Fall of a Champ! Who could ever forget the excitement a ferocious young Mike Tyson brought to the sport of boxing, walking to the ring already drenched in sweat wearing only shorts and boots, with a look of determination and intimidation that had most opponents beat before the first bell even sounded!

His early years were spent in a high crime neighborhood where bone crushing fights were a common occurrence. Since death was always around the corner and self-defense as necessary as bread and butter, Mike was inducted into the art of fighting at a very early age.

By the time he was 13, he had been arrested 38 times and petty crime became an everyday occurrence in his life. His latent boxing talent came to his aid in street fights and would later emerge as a fundamental aspect of his personality, thereby making him a boxing icon.

Childhood and early life

Born to Jimmy Kirkpatrick and Lorna Smith Tyson in Brooklyn, New York, Mike Tyson was one of the three children of the couple. He had an elder brother Rodney and a sister Denise who passed away in 1991 due to heart attack. Additionally, he also had a half-brother Jimmie Lee Kirkpatrick from Kirkpatrick’s earlier marriage.

Kirkpatrick abandoned the family after the birth of young Tyson. Succumbing to the financial burden, the family relocated from Bedford-Stuyvesant to Brownsville when Tyson was ten years of age.

Ever since his early years, Tyson was involved in fights; of course those at this stage were basically only for personal reasons and did not have a professional ground. He resorted to his fist to solve problems of bullying. By the time Tyson stepped into teenage, he had already been arrested 38 times for knocking out grown men from the street.

Young Tyson completed his schooling from Tryon School for Boys in Johnstown, New York. It was there that Bobby Stewart, a juvenile detention center counselor and former boxer, noticed Tyson’s boxing skills. He honed them a little before introducing the destined-to-be champion to Cus D’Amato.

Under D`Amato’s guidance, Tyson trained for the sport. He was under the full-time custody of D`Amato who set a rigorous training schedule for the aspiring boxer. Tyson attended Catskill High School by the day and practiced in the ring by the evening. However, he did not graduate from the school and left his studies as a junior.

Amateur boxing career

Tyson’s training was very well evident in his performance at the Junior Olympic Games in 1981 and 1982, where he won gold medals by convincingly, beating opponents Joe Cortez and Kelton Brown, respectively.

He fought against the eventual 1984 Summer Olympics heavyweight gold medalist Henry Tillman twice in the trials, losing on both occasions. Failing to make it to the Olympics team, Tyson turned professional.

Professional boxing career

His professional debut fight was against Hector Mercedes on March 6, 1985. He won the same in the first round knockout itself.

In his first year, Tyson won 26 of the 28 fights that he participated in, 16 of which he won in the first round itself. Slowly graduating up the ladder, Tyson fought against veteran journeyman fighters and borderline contenders like James Tillis, David Jaco, Jesse Ferguson, Mitch Green and Marvis Frazier.

Tyson’s back-to-back victories brought him under media attention, who billed him as the future heavyweight champion. While his career was progressing upwards, Tyson faced turmoil outside the ring as his friend, philosopher and guide D`Amato left for the heavenly abode. Rooney filled up for the shoes of D`Amato.

Tyson’s first televised fight was against Jesse Ferguson. He stumped the opponent by breaking the latter’s nose in the fifth round. By the sixth round, Tyson was declared a winner.

By the age of 20, Tyson had won a record 22 back-to-back matches, 21 of those victories coming from knockout.

His string of victories finally brought him his first title fight against Trevor Berbick for the World Boxing Council (WBC) heavyweight championship. On November 22, 1986 Tyson defeated Berbick in the second round knockout and at the age of 20 years and 4 months became the youngest heavyweight champion in history.

The glory years

Tyson’s win at the World Boxing Council was just the beginning of the many more to come. He defended his title by winning against James Smith to bag the World Boxing Association title as well.

His ambitious campaign to fight all the heavyweight champions in the world moved a stepped further as he knocked-out Pinklon Thomas in the sixth round and Tony Tucker in the twelfth round to win the latter’s International Boxing Federation title. With this, Tyson became the first fighter to hold the WBC, WBA and IBF titles in a single year, 1987.

Same year, Tyson defeated the 1984 Olympic super heavyweight gold medalist Tyrell Biggs by knocking him out in the seventh round.

In the year 1988, Tyson enjoyed being on top of the ranks in the boxing world. Having become popular as a ferocious fighter, his reputation grew by leaps and bounds after each successful outing.

Tyson competed against the top class legendary players James, ‘Bonecrusher’ Smith, Larry Holmes, Tony Tubbs, and Michael Spinks. While Holmes was a former champion, Spinks was a lineal champion who claimed to be the true heavyweight champion. Tyson knocked out Holmes in the fourth round (the latter’s first knockout in 75 professional bouts), and Spinks in the first round itself (the richest fight in history).

Tyson’s win over Spinks in flat 91 seconds in the first round was the zenith of his success. Expected to be the clash of the season, the stakes were high for the bout as Tyson’s aggressive infighting was against Spinks’ skillful out-boxing and footwork. Post the match, Tyson’s fame and recognition in the boxing world zoomed to reach the sky. As for Spinks’, he never played a match since his defeat.

The downfall of a champ!

Tyson’s glorious years were short-lived though. While his personal life was in turmoil, his professional life too was inflicted with chaos and mayhem. Rooney was fired and so was manager Bill Cayton. Don King filled up the space for the two but his alliance with this notable boxer did more harm than good.

Tyson changed his boxing style which led to his decline and downfall. Rather than draining out boxers with body blows, Tyson looked to finish the game in the first round itself and concentrated solely on the head.

Year 1989 saw Tyson in two matches against British boxer Frank Bruno and Carl ‘The Truth’ Williams. Though both the bouts turned out successful for him, Tyson’s magical capabilities as a boxer were heavily doubted.

The crack in the armor was prevalent in the 1990 fight against Buster Douglas. Despite being the betting favorite and experts’ choice, Tyson failed to match up to Douglas, who landed a flurry of blows on Tyson to lay him out of the canvas in the tenth round. This was the first time Tyson faced such a defeat. He did not just lose the match but lost the undisputed championship as well.

The result of the match sent a wave of shock to the sports fraternity across the globe. The ferocious fighter, the brutal puncher and the undefeatable champion had lost his charm and his defeat meant the end of an era.

Tyson, eager to revive his image of the most feared boxer, had a couple of fights scheduled for the next year. He won back to back matches against Henry Tillman and Alex Stewart. Though his match against Donovan Ruddock was stopped in the middle with Tyson being declared the winner, to shoo his critics the two met again with Tyson claiming a victory in a twelve round unanimous decision.

Tyson’s next outing was against the reigning champion Evander Holyfield at Caesars Palace in Las Vegas. However, he backed out from the fight due to rib cartilage injury.

In 1991, just when his professional life seemed to get back on track, Tyson was arrested for raping Desiree Washington, Miss Black Rhode Island.

In 1992, he was convicted on the rape charge was sentenced to six years in prison followed by four years on probation.

While serving his sentence, Tyson went into intense reflection and converted into Islam, receiving the name Malik Abdul Aziz. Reading philosophical books cast an influential role in the mind of Tyson who resolved to lead a disciplined life.

He was released in March 1995 after serving three years. However, upon returning from the jail, his alliance with Don King disrupted his theory of leading a disciplined life as he resolved to bizarre behavior.


Popularly known for his terrorizing power and intimidating temperament, Tyson quickly climbed up the ladder of success under the strong guidance of Cus D’Amato and Rooney to earn the nicknames ‘Iron Mike’ and ‘the baddest man on planet’. He was popular for defeating his opponents with a single blow.

Tyson dominant performance at the sports saw him reach the pinnacle of success, by becoming the undisputed heavyweight champion of the world.

But just as quickly did Tyson climb the ladder of success, he went into the pitfall with the same speed, courtesy his tarnished childhood, poverty-stricken upbringing, poor judgement and criminal behavior. As such, when he was enjoying raving success and was at the peak of his power, Tyson suffered from serious blows due to his bizarre behavior, rape conviction, financial loss, bankruptcy and imprisonment.

His biting off the ear of opponent Evander Holyfield was the zenith as the world wrote him off as a damaged animal incapable of existing outside the ring.

Stars rise and fall, but Tyson has succeeded in securing a permanent place for himself in the annals of boxing and will always be remembered for his stunning knockout victories. Mike Tyson – The Rise and Fall of a Champ!

What’s Your Excuse For Not Exercising?

What's your excuse for not exercising? lazy person

What’s your excuse for not exercising? Working out in the gym might mot be for everyone, but there’s so many forms of exercising that there’s something for everyone! Unless serious illness prevents you which is an entirely different matter, there’s really no excuse, just do it!

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.