Preferred Fitness Blog

Our goal is to offer the opportunity to the sharing of experiences and info related to HEALTH, FITNESS, PROMOS and upcoming EVENTS.

  1. The Advantage of the Four Day Work Week

    August 13, 2018 by

    When you miss a day at work during the week, are you still able to get everything accomplished that you need to do? People tend to be able to finish their tasks in the amount of time that they are given. This means, if you are given five days to do the same amount of work that you could also be given in four days, it will take you however long you are actually given to complete the tasks.

    Recently, a New Zealand company called Perpetual Guardian conducted an experiment with their 240-person staff. They had their staff work four-day workweeks instead of five, yet they still paid them for the entire 40 hours. Following the success of their experiment, this company is aiming to make this a permanent work schedule.

    During the trial period, researchers found that there was a great impact on the employees of this company. Not only were the staff more creative, but they arrived to work on time more often and took fewer sick days. Additionally, they took shorter breaks during the day and stayed at work until the close of business. Most importantly, the job performance of the employees did not change when their work schedule was shortened. They were able to get the same amount of work done in a week and the bottom line of the company did not change.

    The company’s CEO, Andrew Barnes, posted a video online at the start of this study showing the reaction of his employees to the announcement that they were moving to a four-day workweek. The employees were confused but clearly happy to be faced with this experiment.

    Throughout the trial, employees noted that they were able to develop strategies to improve their time management while at work and become more efficient at their jobs. One example of this was reducing the time of meetings from 2 hours to 30 minutes. Meetings have been found in studies to be one of the biggest wastes of time within organizations, so cutting these short was an obvious first move. Once the meetings were cut short, people were able to focus better and refrain from wasting time within the group setting of a meeting.

    As studies have agreed in the past that people have a limit to the number of hours that they can be productive throughout the day, other businesses have attempted to adopt this business practice. Shorter work weeks have often resulted in happier employees who experiences less stress and reported to enjoy their jobs more.

    The only downfall with some companies is that the program can be an added expense if the company has to hire additional employees to cover any days that its regular employees are not at work.

    However, companies such as Amazon have experimented with having their staff members work only 30 hours a week, but they make up for this by paying only 75% of their salary, however, the employees are able to retain their benefits.

    The science behind this trend is that studies have shown people can only concentrate for about five hours at a time at the very most. When companies push people beyond this amount of time, it results in their employees acquiring bad habits and not getting their best work done.

    This study goes to show that the results of the efforts of employees is more important than the amount of time that they are spending in the office. Five day work weeks are not necessarily more effective for a company’s bottom line. The important thing is more about their employees’ job satisfaction, ability to be productive, and motivation to find ways to be more efficient at work and waste less time.

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  2. Effective Packing Tips for a Long Weekend

    August 12, 2018 by

    The summer clearly begins and ends with the same thing. A three-day weekend. Between Memorial Day and Labor Day you have long, hot summer weeks to sit at your desk and wish for the beach. So when those two glorious weekends are upon you, are you ready to pack up and get out?

    From choosing smart options like quick-drying swimwear to trying to fit your workout clothes and sneakers for safe storage, you need to know the best packing tips so you can fit as much as you can into as little space as possible. This way, you can spend more time having fun on your trip than worrying about how you will pack.

    To prevent yourself from leaving all of your packing until the last minute, throw all of your dirty laundry in the wash a few days before you leave for your trip. Then, you have pack and travel directly from your basket of folded, clean, clothes.

    However, you don’t have to try to pack as little as possible. You never know what is going to happen. Throw in some extra socks and underwear in case it rains or your clothes get extra dirty. The last thing you want to have to do when you are on vacation is to go underwear shopping.

    It is also a good idea to bring clothes that are versatile. For example, bring a shirt that is comfortable enough to wear out during the day when you are walking around town, but also nice enough to wear to dinner. Or, if you are going to a wedding and you have to go to a rehearsal dinner as well as a brunch in addition to the wedding ceremony, put together some different combinations that use your jacket and pants in different outfits so you don’t have to pack more than one blazer and dress pant.

    Roll your ties so they don’t get wrinkled. Roll it like a spool of tape and put them somewhere in your luggage where they won’t get crushed, like in your shoes. You can also roll up your socks and put them in your shoes. Doing this will not only save space, but will also protect your shoes from getting crushed and make sure that they will look good when it is time to unpack.

    If you have delicate items, fold them to the width of your suitcase. Think dress shirts, thin sweaters, blazers, and dress pants. These should be the last items to go into the bag and they should be folded as little as possible. This will cut down on wrinkles and it will make them the first things to be unpacked.

    Make sure that you keep all of your chargers organized. Bring two phone chargers and keep one of them with you on your carry on. Phone chargers are so commonly left behind and you don’t want to be stranded on vacation with an unworking phone. If you have different types of chargers for different things, put all of your cords in a small bag so you will be less likely to lose something.

    Put all of your toiletries into a waterproof bag. You don’t want to get toothpaste on clothes. Get a basic, inexpensive dopp kit to hold all of your toiletries. Buy an extra supply of deodorant, toothpaste, floss, etc. to bring with you when you travel. This way when you get home, you don’t have to unpack it and when you travel again, it is already packed.

    It is important to lay out your essential items the night before you leave, especially if you are leaving early in the morning. Lay out your wallet, phone, passport, keys, travel clothes, and other important personal belongings, along with your travel items. This will lower your risk of something being left behind and it will make your travelling day go easier. Also, you won’t have to search through your suitcase before leaving your house because you packed the jacket you wanted to wear on the plane.

    Finally, when you get to your destination, go ahead and unpack. You don’t have to live out of your suitcase. Air everything out and hang things up so they will be fresh and ready to wear.

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  3. How to Know if You Are Compatible With Someone

    August 11, 2018 by

    If you are trying to find a spouse, you know that there are a lot of fish in the sea, so to speak. So how are you supposed to sort through the millions of potential people to find the right partner who you are actually compatible with? According to professionals, this all lies in asking the right questions.

    Whether you?re going out with several people or you are trying to figure out if your current relationship is the one, asking questions to assess your compatibility can help you decide if this person might be good for you in the long term.

    Here are some of the most important questions to ask your partner to help test your compatibility. Asking these questions is a quick way to avoid small talk.

    1. What do you do in your free time?

    What you do in your free time seems like an easy enough question, but it can be a major factor in determining your compatibility with someone. If your date says that they like to sleep in until noon and then drink the rest of the day away and you like going for hikes and drinking green smoothies, the two of you may not be compatible. You have to make sure you have something in common when it comes to your weekend goals.

    2. What is your attachment style?

    This question will measure how much closeness you are comfortable with before your brain feels like it is on overload, and long you can go without having intimacy until your brain starts to panic.

    Some people are completely fine with only hanging out once a week and might not want to have contact every day. While other people may have an attachment style that makes them prefer to hang out 24/7. People who are opposites in this area typically are not compatible because it causes a lot of stress for both people.

    To see where you and your partner fall with this, determine exactly how much time you like to spend with your partner, how affectionate you are, and how much of each of these you expect from your partner.

    3. What have you been reading lately?

    Questions like this will help you learn about their intellectual interests. If you are going to be spending a lot of downtime together, you want to be with someone you like to talk to and who is able to carry on a good conversation with you. If they don’t love to read, ask what kind of music they like or what kind of art they are into. You just want to make sure that you are intellectually compatible and can carry on a conversation.

    4. What are your spiritual beliefs?

    It is completely normal to be in a successful interfaith relationship. Your spiritual beliefs don?t have to align with those of your partner. However, if spiritual beliefs are an important part of how you view life and how you plan to raise a family, you will want to know how close your beliefs are.

    5. How strong is your sex drive?

    You might not be compatible with your partner if one of you has a high libido and the other person’s is rather low. People who have discrepant sex drives tend to struggle down the road. It might be easy to look past this in the beginning of the relationship when you are probably more physical, but the person with the lower sex drive will likely slow down eventually. This is important to talk about up front because it can be a hard problem to resolve.

    6. What is your sexual style?

    While you?re on the topic of sex, ask your partner about their sexual style. People approach sex differently both emotionally and erotically, so it is good to make sure that you and your partner have similar interests when it comes to having sex.

    7. What will you do with your next bonus?

    While your money may be separate now, your spending habits may be a large factor in your relationship down the road. Money is such a common thing for couples to fight over. It becomes grounds for incompatibility when you and your partner are on opposite ends of the spectrum.

    8. Is this person dependable?

    Sometimes the questions should be aimed toward yourself. The biggest one to consider is whether or not you can depend on this person. When you share a life together, you want to know that you can depend on this person and they will do their share to contribute to the relationship.

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  4. Dangers Associated with Flame Retardant Chemicals

    August 10, 2018 by

    Like most people, you probably wash your hands to reduce your exposure to disease-causing germs so you don’t get sick. Hand-washing can also help reduce any risk that is associated with chemical exposure.

    Flame retardant chemicals are added to furniture, clothing, insulation, and electronics to try to keep items from catching on fire. However, they’re ineffective and they escape from the products and attach to dust in the air. The chemicals are then often ingested after moving from your hands onto your food and into your mouth.

    Due to the dangers associated with flame retardant chemicals, parents should have their children wash their hands often to reduce exposure. Flame-retardant chemicals are not very effective in preventing fire and don’t save lives. They are actually a source of chronic chemical exposure that leads to health problems. Firefighters have higher rates of cancer compared to the general public because of exposure to fumes from burning flame retardant chemicals.

    A recent study found that washing your hands and cleaning your home on a regular basis can lower your absorption or consumption of these dangerous chemicals. The study used a behavioral intervention of 32 mothers of young children. The participants either increased their house cleaning or their hand-washing.

    Researchers measured the amount of flame retardant chemicals using urine samples and hand wipes and discovered that both interventions significantly reduced chemical exposure.

    Women who focused on cleaning had a 47% reduction in chemicals and those who were washing their hands had a 31% reduction. Women who began the study with relatively higher levels of flame retardants saw the biggest difference ? up to 74% after only one week.

    These chemicals have been found to accumulate and end in neurobehavioral effects in humans and ecotoxicity in fish and animals. New flame retardants are now being used that are less harmful for people’s health, but the flame retardant chemicals still persist in the environment.

    Studies have shown that they are still present in homes and hand-to-mouth contact or absorption through the skin common. These chemicals attack the nervous system in the same way as nerve agents, which has led the EPA to take steps to limit the availability of these chemicals to the public.

    Children can’t eliminate these toxins from their bodies as easily as adults. The chemicals can build up more in the bodies of younger children than in older kids or adults because due to their weight, younger children breathe in more air and are exposed to more dust particles in proportion to their body size than adults. These chemicals accumulate in household air and are present in the dust on the floor where young children and babies play. Because children often put their hands in their mouths, this activity further increases their chemical exposure.

    Accumulating flame retardant chemicals over the course of a lifetime can lead to serious health consequences. Studies have found that this can lead to cancer, hormonal changes and fertility problems.

    As the rates of thyroid cancers increase in the U.S., research has shown that exposure to flame resistant chemicals in the home is associated with this type of cancer. Researchers have found this chemical in homes at elevated levels through dust tests and have found that those homes had a more than twice as likely a chance to have someone living there with a thyroid cancer diagnosis.

    Research has also shown that children whose mothers had exposure to flame retardant chemicals while they were pregnant had a lower IQ and had a higher likelihood of having hyperactivity disorders.

    There are several things you can do at home to reduce your chances of being exposed to these chemicals. Select products that are naturally less flammable for your home such as leather, cotton, and wool. Purchase organic and green building materials for your home along with carpeting, baby products, and upholstery that contains no toxic chemicals to help limit your overall exposure.

    Clean your house on a regular basis to trap dust and make sure that you wash your hands before and after meals to reduce hand to mouth exposure. Also, make sure that your mattress does not have flame retardant chemicals on it. Because you spend so much time sleeping, you want to be sure that you are not inhaling these chemicals while you are trying to rest.

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  5. The Relationship Between Bone Health and Heart Health

    August 9, 2018 by

    There has always been a suspected link between bone and heart health. To find links between heart disease and osteoporosis, researchers have looked at as biochemical processes, genetics, and common risk factors. Researchers have also studied how certain vitamins and minerals affect the human body and what their impact is on the heart.

    Probiotics Influence Bone Mineral Density

    A study that looked at the impact of probiotics on bone density found that probiotics increase bone density. Women taking a daily dose of 1010 colony‐forming units of L. reuteri 6475 has more bone density at the end of the study than those who took a placebo.

    A Chinese study highlighted the role that healthy gut bacteria plays for women who are dealing with postmenopausal osteoporosis. The research suggests that when it comes to PMO, bone loss is closely associated with the health of one’s immune system and gut.

    They found that probiotics restore intestinal microbial diversity, which enhances the immune system and facilitates intestinal calcium absorption and the production of metabolites resembling estrogen. This suggests that the intestinal microbiota work as a key player in the pathogenesis of postmenopausal osteoporosis and can also be a new target for treatment.

    Probiotics Linked to Improved Heart Health

    You gut bacteria can improve your immune system and regulate your metabolism and mood, as well as increase your heart health. Animal studies have suggested that while eating, the metabolized chemicals from your gut bacteria awaken receptors in your blood vessels which then lowers your blood pressure.

    This means it is important to eat both pre and probiotic foods.

    There is a symbiotic relationship between gut bacteria and one’s body. Chemicals in gut bacteria can alter blood pressure. When people have high blood pressure, their gut bacteria changes. But not enough is known to make any conclusions.

    Additionally, a healthy gut microbiome can reduce arterial stiffness in women. There is some sort of connection between gut microbiota and blood pressure control in general. Because there is a possibility of modifying gut composition through one’s diet and probiotics, This means that there could be related therapies for reducing arterial stiffness by targeting the gut microbiome.

    Vitamin K2 Boosts Women?s Health and Reduces Bone Fractures

    Vitamin K is known for its role in blood clotting. Vitamin K1 is mainly responsible for blood clotting, while K2 works along with calcium, magnesium, and vitamin D to help maintain the health of bones, teeth, the heart, and the skin.

    Vitamin K2 also supports healthy immune function and depresses genes that can lead to cancer. It also works to boost women?s health. Vitamin K2 is a commonly missed nutrient for women?s health. Women often don’t need a calcium supplement, but vitamin K2 channels dietary calcium where it should go. Also, without K2, people are not getting all of the benefits of vitamin D, and may even be putting themselves at risk from it.

    When it comes to bone health, one study found a negative correlation between levels of vitamin K2 and bone fractures in children. The researchers also noted that it is important to maintain healthy levels of calcium, vitamin D and K2.

    Vitamin K2 Is Important for Your Heart Health

    Vitamin K2 deficiency causes symptoms of vitamin D toxicity, including inappropriate calcification of soft tissues, possibly leading to atherosclerosis.

    Vitamin K2 has been shown to reduce cardiovascular health problems and mortality. People were followed for almost 10 years to determine whether consuming vitamins K1 and K2 were related to the calcification of arteries in the heart and coronary heart disease. The results showed that the participants with higher intakes of vitamin K2 had a lower risk of CHD mortality, all-cause mortality, and severe calcification in the heart. The consumption of vitamin K1 had no relation to those outcomes. The study suggested that an adequate intake of vitamin K2 could be important in preventing CHD.

    Best Sources of Vitamin K2

    Vitamin K2 is clearly an important part of proper health. How much vitamin K2 should you take? Some studies suggest you only need 45 mcg per day. However, some recommend higher dosing, up to 180 to 200 mcg per day.

    You can get healthy amounts of K2 by consuming 15 grams of natto every day or a small serving of fermented vegetables. If you ferment your vegetables with a starter culture that has been made with vitamin K2-producing bacteria, one ounce will provide you with around 200 to 250 mcgs. Vitamin K2 is also important if you take an oral vitamin D3 supplement.

    Aim for 100 micrograms of vitamin K2 for every thousand IUs of vitamin D you take. That said, it may be hard to get enough vitamin K2 from your diet alone and you may need to take supplements. If you don’t eat fermented foods like cultured vegetables, coconut, kefir, or sauerkraut, you will need to take a supplement.

    Animal products like beef liver, milk kefir, pastured butter, cheese and egg yolks are good options for increasing your K2 consumption. If you do take a K2 supplement, make sure it?s MK-7 and take it with a fat such as avocado, coconut oil, or grass fed butter.

    While it may not seem like bone and heart health are related, you can care for these parts of your body in similar ways. By consuming enough calcium, magnesium, K2, and vitamin D along with your probiotics and through the right foods, you?re on your way to protecting your bone and cardiovascular health.

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  6. Health Benefits of White Tea

    August 8, 2018 by

    Although other teas are often more popular than white tea, there is no denying that white tea is a refreshing and beneficial tea to drink. It is both fragrant and refreshing and it has a sweet, silky taste. White tea used to be treated as one that was only worthy for an emperor. Here, we will talk about more interesting facts about white tea.

    What Is White Tea?

    White tea is a delicate tea that comes from the Camellia sinensis plant. It is made from the buds of the plant that haven’t opened yet, as well as some of its young leaves.

    White tea dates back to the Tang Dynasty (618 to 907 AD), and became popularized during the Song Dynasty when it became the favorite beverage of the royal court. Its delicate flavor became known as a luxury drink for the Emperor?s. It was sometimes infused with subtle floral flavorings such as jasmine, lotus, and chrysanthemum.

    White tea is refreshing and has a light yellow color. It does not taste grassy like green tea tends to taste. This tea has a fuller flavor than green tea without the bitterness. The flavor can be buttery, fruity, sweet or floral.

    White tea is available in both loose leaf varieties and tea bags. The organic loose leaf white teas are the best to get because you will be avoiding potential chemicals that can be found in the bags, which then end up in your tea.

    How to Make White Tea

    White tea has a very short processing process, which is what sets it apart from other teas. Black tea is deeply oxidized and fermented, oolong is partly fermented, and green tea is not fermented at all.

    White tea oxidizes only a little bit. To make white tea, the buds are carefully sun-dried as soon as they’re harvested. Because it does not go through manual oxidation, the flavor profile of white tea is softer and more delicate than other teas.

    What Is White Tea Good For?

    Due to its biologically active components and the minimal amount of processing that it goes through, white tea has the highest concentration of antioxidant flavonoids, such as polyphenols and catechins. White tea may also be able to protect the body from diseases due to its antimicrobial qualities. White tea can benefit your health by:

    • Eliminating free radicals. The polyphenols in white tea are antioxidants that can neutralize disease-causing elements in your body.
    • Can protect against premature aging. White tea helps prevent enzymes from breaking down elastin and collagen, which leads to wrinkles.
    • Maintains skin health. Applying white tea to your skin may help reduce your risk of UV damage, which can lead to premature aging.
    • Helps promote heart health. White tea’s flavonoids can help lower blood pressure and cholesterol, and reduce the risk of cardiovascular problems.
    • Helps manage diabetes. One study found that drinking white tea can reduce symptoms of diabetes such as excessive thirst, while also improving glucose tolerance and decreasing blood glucose levels.

    Caffeine Content in White Tea

    White tea does contain caffeine. However, it contains the least amount of caffeine among all the varieties of teas made from this plant. White tea has an average of 15 to 20 mgs of caffeine per cup. Black tea averages at 50 mgs and coffee lies between 60 and 150 mgs. Because of this, drinking white tea is more recommended for people who are sensitive to caffeine.

    Side Effects of White Tea

    Those who are sensitive to caffeine may experience some side effects from the caffeine in white tea, even though it is a very low amount. This would be especially true if the white tea was ingested in large amounts. Caffeine may lead to headaches, diarrhea, and cardiovascular problems in some people. So if you are sensitive to caffeine, be sure to drink white tea in moderation.

    Also, the flavonoids in white tea may bind to the iron that is typically found in dairy foods, iron supplements, and plants, which would inhibit their absorption. When you are drinking tea, do not consume these foods or take iron supplements.

    Some varieties of tea might have remnants of lead and fluoride, so when buying white tea, choose teas that are grown in clean environments and haven’t been sprayed with toxic chemicals. Having a clean growing environment is critical to ensure that you are drinking high-quality tea.

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  7. The Sugar Coated Truth

    August 7, 2018 by

    Decades worth of research show that excess sugar is damaging to human health. However the sugar industry has been able to hide this evidence and mislead the public with science that they were able to manipulate. The sugar industry claims that sugar is a harmless source of energy and could even be a part of a healthy diet.

    The documentary, ?Sugar Coated? investigates the sugar industry?s secretive PR campaigns, showing how the sugar industry normalized eating excessive amounts of sugar by deflecting any data that suggested sugar could lead to poor health.

    Processed Food Includes Added Sugars

    Over the last 30 years, the rates of obesity have doubled and Type 2 diabetes has tripled. Evidence has shown that sugar is largely to blame for this, but definitive proof is still unknown. The sugar industry continues to move forward because of this lack of proof because they are able to deflect suspicions by finding conflicting evidence.

    The sugar industry thrives because it fuels uncertainty, while health statistics plummet. However, doctors claim that eating sugar in high amounts is poisonous. The thing about processed foods is that they have so much added sugar. Seventy-four percent of processed foods have added sugars, which are disguised under 61 different names such as barley malt, dextrose, and rice syrup. These sugars are all the same.

    What Is Moderation?

    Eating sugar in moderation is 6 to 9 teaspoons (25 to 38 grams) of added sugar each day. At this rate, it is not poisonous.

    This is how much your body can safely process. The average American eats 19.5 teaspoons of sugar a day. A 2014 study showed that 10% of Americans eat 25% or more of their daily calories through added sugars. Further, those whose diets consist of 21% sugar are twice as likely to die from heart disease than those who get 7% or less of their calories from added sugar.

    In addition to type 2 diabetes and heart disease, sugar triggers insulin resistance and therefore drives almost all chronic diseases, such as nonalcoholic fatty liver disease, cancer, Alzheimer’s, and dementia. Eating sugar in moderation is difficult if you eat processed foods.

    Sugar?s Law of Attraction

    While saturated fat is known as being the dietary villain, the snack food industry had to find a way to remove fat from their products while maintaining the taste. The solution was to add sugar.

    The food industry does a lot of research to calculate the combination of ingredients that will make users become addicted to a product. The truth is, big flavors will overwhelm your brain, which then responds by suppressing your need to eat more.

    However, this satiety is overcome by complex flavors that excite your taste buds enough to be alluring, yet lack a distinct, overriding single flavor that lets you know that it is time to stop eating.

    The Sugar Industry and Sugar Limits

    Policies have been created to limit the amount of sugar allowed in products. The sugar industry then created another study to refute the truth of this recommendations and to make sure people stay uncertain.

    Currently, there is no reliable evidence that shows any of the recommended daily caloric thresholds for sugar is strongly associated with negative impacts on one’s health.

    Research Bias Based on Funding

    There are certain links between funding and study outcomes. Studies that had a negative outcome were more likely to have received funding than those with a positive outcome.

    Some studies that show sugar is not harmful to one’s health have industry fingerprints all over them. Coca-Cola and Pepsi-backed research has also concluded that drinking diet soda is more beneficial for weight loss than pure water, which is clearly not true.

    Following the proposed sugar guidelines of only eating up to 10% of your daily calories in sugar would cut snack companies? profits in half, so it is clear to see why they will to go to such lengths to try to mislead the public about the science. However, greed is not an excuse to cause other people to have health problems. It is time that people stop buying into the sugar industry?s misdirection campaigns.

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  8. How to Develop Great Quads

    August 5, 2018 by

    Of course most people focus on the backs of their legs when they are doing leg exercises, but you can’t completely forget about the fronts. While the quads are sometimes an afterthought, these muscles are still very important to having a strong and shapely lower body. Doing a special workout to target these muscles, especially if you have never exercised these muscles before, is a great way to get your legs into even better shape.

    If you ever experience knee pain, you may start avoiding exercises that cause the pain such as squatting, lunging, running, and jumping. While these may hurt, with time, avoiding these exercises will not help your knee pain. In fact, it will make your muscles get weaker and even begin to atrophy. This can result in even more knee pain in the long run.

    Even if you don?t have any knee pain, building up your quads is a primary way to deter knee pain in the future. The quads help decelerate your motion and they absorb the shock from your knees when you are landing from a jump.

    Aesthetically, having a healthy set of quads is a huge game-changer. Here is a routine to put everything together to make your own quad transformation.

    Do this routine 2 or 3 times each week. Work on your other muscles once or twice a week with just 2 or 3 sets of 6 to 12 reps of each exercise, or stopping right before failure.

    When doing conventional muscle training, you usually start with compound movements first and then complete isolation moves later. However, the goal here is to build as much muscle as possible quickly, not to increase performance. Therefore, you will start with a strategic small movement to build your mind-muscle connection and to fatigue your targeted body part. This will let you feel the muscle more while you are training.

    The Workout

    Warmup: Do a couch stretch for up to 5 minutes on each side.

    1. Leg Extension

    The point of this is to get your quads fatigued and get as much blood flowing in your muscles and knees as you can. This will warm your body and muscles up and improve your mind-muscle connection so you will feel the burn during the remainder of your workout.

    At the beginning of each rep, flex your quads as hard as you can. Then do 3-5 sets of 10 reps and rest for one minute after each rep.

    • First 2 weeks: 3 sets
    • Second 2 weeks: 4 sets
    • Third 2 weeks: 5 sets

    2. 1.5 Rep Bulgarian Split Squat

    With this type of training, you do twice as many reps while you are in the bottom position of your exercise because this is where you have the least amount of strength. It also increases your overall amount of time under tension to create more muscle fibers in your targeted region.

    Lower your body down into the Bulgarian split squat before coming up halfway and then going back down. Then, come all the way up to complete one rep.

    Perform 2-4 sets of 6-8 reps on each side. Rest up to 60 seconds between sides.

    • First 2 weeks: 2 sets
    • Second 2 weeks: 3 sets
    • Third 2 weeks: 4 sets

    3. Eccentric Single-Leg Squat

    This move will overload the lowering portion of the exercise to create tiny muscle tears that will subsequently grow your muscles larger.

    Additionally, when you work only one leg at a time, you?ll support the weaknesses and imbalances on both sides. Remember, symmetry is important when it comes to aesthetics.

    Lower for a full 5 full seconds before standing back up.

    Perform 2-4 sets of 5 reps on each side. Rest for up to 60 seconds between sides.

    • First 2 weeks: 2 sets
    • Second 2 weeks: 3 sets
    • Third 2 weeks: 4 sets

    4. Double Kettlebell Pause Front Squat and Box Squat Jump Superset

    To do this front-loaded squat, pause at the bottom of your squat to stop your stretch reflex. This pause also surpasses your quads? time under tension and allows you to have great movement.

    Doing an unloaded power movement after a loaded strength movement for the same muscle groups is a great method to increase your force production and it creates greater gains.

    Do 8-12 reps of squats, staying in the bottom of the squat position for 4 seconds on each rep. Then do 10 box squat jumps to make 1 superset.

    • First 2 weeks: 3 sets
    • Second 2 weeks: 4 sets
    • Third 2 weeks: 5 sets

    5. Tempo Leg Press

    These two minute sets help you hit your quads’ slower-twitch endurance muscle fibers.
    While the leg press is not as functional as squatting, it gives you more stability to push past your comfort zone.

    Do as many reps as you can in 2 minutes by going down for 2 to 3 seconds and then up for the same amount of time.

    Do 1-3 sets and rest for one minute between sets.

    • First 2 weeks: 1 set
    • Second 2 weeks: 2 sets
    • Third 2 weeks: 3 sets

    6. Single-Arm Alternating Forward Lunge

    Continuous lunging is very important for leg transformation.

    Doing this gives you the sweet spot where you are doing both strength and conditioning.

    Hold a dumbbell on one side of your body at a time to increase the work for your core, hips, and thighs.

    Hold your dumbbell by your side and perform alternating forward lunges repeatedly for 5 to 10 minutes and remember to switch hands every 30 seconds.

    • Week 1: 5 minutes
    • Week 2: 6 minutes
    • Week 3: 7 minutes
    • Week 4: 8 minutes
    • Week 5: 9 minutes
    • Week 6: 10 minutes

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  9. It is Okay if You Are Not Positive What You Are Doing

    July 10, 2018 by

    It is ok if you are still a little unsure of how you want your life to end up looking like. Take Kathryn Minshew for example, who ended up creating her own website based on careers. She saw a gap in the market for a website that would both help you find a job and give you necessary career advice.

    When starting up her business, she certainly learned some common mistakes to avoid but she also learned that anyone can be an entrepreneur. When she saw people who have built their own business in the past she figured they had some kind of magic power to make it successful, but when we worked behind the scenes with them, she found that was not true.

    Of course they worked hard and had a great idea at an opportune time, but when that all goes away, they are still someone who doesn’t know what they are doing. You still have to maintain and upgrade your product according to what users want or have issues with, and that may bring up a whole new problem that you have to figure out how to solve as best as you can.

    This was the wake-up call that Minshew needed to get her website, The Muse, up and running. So far, her company has helped over 50 million people get jobs. While she was nervous and skeptical at first, she gained confidence after talking to other people who had been in her shoes and come out successful.

    Even the most successful entrepreneurs second-guess themselves and even make the wrong decisions. Take Dawoon Kang for example. Kang is the cofounder, COO, and head of marketing of the dating app called Coffee Meets Bagel.

    Kang told Minshew that when she first begin to develop her app, she figured that if successful people who are more experienced than she is tell her that she is doing a good thing with her app, then it must be true.

    This mindset eventually shifted to the idea that no one really has the right answer to anything. While people who are entrepreneurs have to investigate as much as possible and put together everything that they learn that is great, but it is ultimately up to them to make the final decisions on matters.

    She exercised this new mindset when she and her co founders turned down a $30 million offer that was presented to them on the show “Shark Tank” because they believed in their hearts that the company was worth more than that. This happened yet again when Kang refused to copy Tinder after several of her investors suggest that she do this.

    Kang did feel slightly conflicted about her choices when she made them, but the fact that she will never be 100% confident when making a decision means that she is a true entrepreneur.

    Because you are doing something that no one else has ever done, there will always be some hesitancy in making these important decisions. You don’t know the right or the wrong thing to do because you haven’t seen anyone ahead of you make these same decisions or mistakes.

    However, self-doubt and a self confidence level that is on the lower end of normal is actually a good thing, especially if you are starting something new. These feelings make you think through every decision as much as you can and consider any possibilities for failure and best and worst case scenarios.

    Most people, even those who are not entrepreneurs, are really just doing the best that they can with the tools they have in front of them. People rarely know exactly what they are doing all of the time, and if they did, every business would be successful and there would be no room for competition.

    If you feel like you are a bit lost, do some research, learn about some other people’s failures and avoid making their mistakes, and just talk to people who have been there before. Also, if you mess up the first time, you will know exactly what you need to fix in order to be more successful. Remember that there is a big process to learning and it is something you have to go through before getting what you ultimately want.

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  10. Why Dating at the Gym Maybe a Great Idea

    July 9, 2018 by

    If you are on a regular gym routine, you probably often see the same people. This may lead to new friendships, business acquaintances, and even the occasional date. But, is dating someone who goes to your gym a good idea? Or does this hit a little too close to home?

    It is getting increasingly popular to add working out to the dating scene. Several apps are now available to help people meet partners who like to do the same types of workouts and gyms now offer speed dating or singles nights. With limited time in everyone’s schedule, why not kill two birds with one stone?

    The truth is, more and more people are getting active these days, which also leads to less free time to meet a mate. So, now the two are often becoming combined. If you like to exercise, you probably want a partner who has an interest in physical fitness as well.

    When you meet someone who shares your interests, you are able to feel validated. In fact, over 80% of people who exercise on a regular basis want to spend their time with other people who are equally as active.

    In fact, science explains why people are into others who value fitness. Research shows that if you sweat with someone else whom you find attractive, you have a higher likelihood of being turned on than if you just stand behind them at the grocery store.

    This isn’t only due to the extra pheromones in male sweat, however that is certainly part of it. When you are exercising and your body is active, your emotions become more intense. Studies show this is because our brains don’t know the difference between an increased heart rate from exercise from an increased physiological response due to sexual desire, so the response your body has to exercise may be interpreted as the latter.

    Additionally, people who regularly participate in exercise together actually report being more satisfied in their relationship and being deeper in love. This is true weather you meet your partner through your exercise of choice or if you have been with your partner for quite some time and begin exercising together.

    Researchers also report that couples who have similar views on life, including an interest in health and fitness, typically have longer relationships than those who do not. Also, 64% of married adults believe that having shared interests is more important to their marriage than any other factor when it comes to being successful in the long run.

    Also, if you meet your mate doing the exercise you love, you are likely to already know some people in common with that person. You both may have befriended others at the gym or other people in the community who share your same physical activity interests. Having these mutual friends already can help you start a friendship first to form the foundation for your relationship.

    If you meet someone at the gym, you might not learn much right away about trust, loyalty, and their commitment to honesty, however, you can learn a lot about their work ethic, commitment to a routine, ability to have fun, how they respond to criticism, and their attention-seeking behaviors, which are all important in a relationship too. When you meet someone in a place where they are away from their prized material possessions such as their car or jewelry, and you’re seeing them in their raw form without makeup or nice clothes, you are already getting to know the real person. All you have left in the middle of a grueling workout is your personality, which is what should bring a couple together in the first place.

    So, don’t hold back. One of the biggest mistakes you can make is to shy away from showing the people the read you and not embracing your strength. The gym is the perfect place to do this up front. If things don’t work out with your new partner, you will still have a friendship left on the basis of the shared interest of physical fitness.

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