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

  1. The Relationship Between Discipline and Leadership

    June 9, 2018 by

    Jocko Willink, an author, podcast host, and retired United States Navy SEAL commander, has been speaking to the public for years about what he has learned from his experiences. Willink received both the Silver and Bronze Star for his service in the War on Iraq. He was the commander of SEAL Team Three’s Task Unit, Bruiser. He is the author of Extreme Ownership and hosts a weekly podcast called The Jocko Podcast.

    Willink also founded a consulting firm in 2010 called Echelon Front. He worked with his fellow former SEAL commander, Leif Babin, to do this. He has since realized that some of his clients assumed that he would act like a tough military man and yell at their teams, but that is not how Willink works.

    He found that his clients expected him to “whip their employees into shape,” but Willink knows that if you want to motivate people to act a certain way, it is important to not treat them like that. Doing so just beats people down instead of lifting them up. Further, if you treat people in that way, they will begin to rebel and do the opposite of what you want them to do.

    Willink learned his methods as a 22-year-old SEAL when he had an officer who was a dictatorial leader who was inexperienced and did not show any signs of confidence. Willink believed that his leader made up for his lack of confidence by being oppressive. For example, if a team member disputed an order, he would tell the person to do it anyway without explaining the reasoning behind it. The leader used too much discipline in his leadership and it ended up working against him.

    This type of leadership caused Willink and his fellow SEALs to have a rebellion. They didn’t want to be treated this way and wanted some more autonomy and say in their jobs. They joined together and stopped taking orders from their officer and approached the commanding officer to express their concerns. They told the commanding officer that their leader was not equipped to do this job and they were no longer willing to work for him or follow his rules. Their leader was then quickly dismissed and replaced by someone who had better leadership qualities.

    The new leader had a lot of experience in leading people and proved himself to be very capable of doing the job. He was also very smart and humble, which made it easy for Willink to work for him. He used discipline in the proper way without overdoing it to gain the trust and respect of his team.

    One of the best things about the new leader was that the team all wanted to make him happy and proud. They wanted their hard work to reflect their leader’s ability to lead. This was a big difference from their previous leader, which was very obvious to Willink and his team. This sparked Willink’s attention and inspired him to want to become an officer himself.

    Willink learned that forcing someone to do something will only work for a short period of time. However, not only does it not work forever, but it actually as not as effective in the short term than telling someone how you think something should be done before considering suggestions from the team. An effective leader also allows their team to work using the methods that are most comfortable for them so that everyone can maximize their own abilities.

    Willink now teaches others that in order to be an effective leader, it is important to use discipline with caution. Too much discipline will turn people away, while if you are able to work with your team and take their suggestions, they will be more likely to want to follow your lead and respect you as a leader.

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  2. How to Keep Jealousy from Ruining Your Relationship

    June 8, 2018 by

    Sure, a certain level of jealousy is normal in a healthy relationship. Everyone gets jealous at one point or another in their lives and probably in their relationships as well.

    However, if you’re causing conflict and picking fights with your partner about their ex shooting them a text on their birthday, it may be a red flag. The amount of jealousy in your relationship and your method of dealing with it will determine if it will lead to serious problems.

    To prevent jealousy from ruining everything, here are a few things you can keep in mind next time you feel the need to search through social media for pictures of your partner’s ex.

    1. Stop for a minute.

    Before you really become jealous, take a breath. Jealousy is often due to your own perception of a situation instead of the truth. Rather than being reactive and confronting your partner when you?re annoyed, give your feelings some time to clear up. If it is still bothering you after you give it some time, bring it up to your partner in a healthy way so you can discuss the jealous feelings and move on.

    2. Stop being offensive.

    Instead of starting a confrontation and accusing your partner of doing something wrong, simply tell your partner how you?re feeling. Let them know how their actions affected you and own your feelings. Say something like, “When I noticed you checking out that other person, it left me feeling disrespected.” If your partner doesn’t become defensive, they are more likely to be understanding about how their actions impacted you.

    3. Set some boundaries.

    If you find that your partner always needs attention from other people and it is impacting your relationship, set some boundaries instead of getting jealous. Let your partner know that you want to be with someone who not only has a healthy sense of self, but also practices appropriate boundaries with their friendships. Decide what you are willing to tolerate and what you can’t and stick to it.

    4. Consider the source of your jealousy.

    Jealousy can often actually be about you and not the other person. What do your jealous tendencies say about you? Do you not think you are enough?

    Sometimes, it makes complete sense to be jealous, but if you feel like your jealousy could actually be a result of your own insecurities, make it a point to address this. Talk to a therapist or a good friend to help you let go of your feelings of inadequacy.

    5. Don’t let past relationships damage your current situation.

    If you were cheated on in the past and you now have irrational jealous feelings, you might need to pay attention to your wounds from before. Instead of bringing old baggage into a new relationship, be honest with your partner about why it is difficult for you to cope when they are in contact with their ex.

    6. Don’t give in to fear.

    Jealousy is often the result of fear. When you start to feel jealous, it is important to remind yourself of everything that your partner does to make you feel loved and secure in your relationship. Make a conscious effort to think about the love that you get from your partner during a moment of jealousy instead of fueling the fear that you will lose them to another person.

    7. Don’t forget to love yourself.

    I think we all know that feeling jealous is very uncomfortable. It can actually be very easy to be hard on yourself when you start to feel jealous by thinking about all of the qualities that you don’t possess. But being hard on yourself during these times means that you are kicking yourself when you are already in a vulnerable place, which makes it much more difficult to get over.

    Try to show yourself some extra love during these times. Tell yourself at least three compliments each day to help build your bucket of self-love. This will help you reassure yourself that you are good enough and you have no reasons to be jealous.

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  3. The Science of Anger

    June 7, 2018 by

    While everyone is aware that your feelings affect your mental state, but did you know they affect your physical state as well? This means that stress can impact your physical body, especially if you don’t live a healthy lifestyle through diet and exercise.

    The cause of this is not completely known, but certain emotions are associated with pain in specific regions of the body. For example, people with depression often have chest pains, even in the absence of heart disease. Further, grief also has a specific physical impact, as studies have shown that you are 21 times more likely to have a heart attack soon after losing a loved one.

    Researchers are continuing to look at the cause of these relationships, but they do know that the brain plays a distinct role in the experience of physical pain, and the thoughts and feelings that go on inside the brain may play a role in the development of chronic diseases. Because of this, many people participate in mind-body therapies that consider the relationship between emotions and physical health.

    When you get angry, there is a biochemical cascade that that happens in your body. When this happens, stress chemicals are released and your body goes into fight or flight mode and prepares itself to take action.

    The fast release of stress chemicals increase your heart rate and blood pressure, which also makes you breathe quickly. It also signals your body to release glucose and fats, which gives you a burst of energy. Your blood circulates toward your extremities, which is why anger can make your face turn red. All of this happens so fast, it’s already happening before you are able to even process what is going on.

    There are a few things you can do to help manage your emotions to prevent your body from having a physical reaction. First, it is important to eat a healthy diet including lots of fruit and vegetables and high-quality fats. It is also important to exercise on a regular basis, whether that is relaxing exercises such as yoga or more intense exercises like running. You also have to make sure that you get enough sleep each night to allow your body to rejuvenate itself for the next day. Aim for seven to nine hours each night. Doing these things will help manage your stress, but it is also critical that you decrease the amount of stress in your life as much as you can.

    When you start to feel angry, take a minute to do some deep breathing and let your body recenter itself before you respond. Getting angry on a regular basis can lead to high blood pressure and heart disease, including heart attack and stroke. Research has actually shown that people who are quick to anger usually live shorter lives than their more calm peers.

    Of course everyone gets angry every now and then, which is not likely to have a severe impact on your health. However, having an intense outburst of anger can still increase your risk of having a heart attack or stroke if you are already predispositioned to having one.

    However, it is not a good idea to suppress your anger either. Doing this leads to stress and has been found to triple your risk of suffering a heart attack. Instead, it is best to accept your negative thoughts and allow yourself to feel them and sort through them instead of pretend they are not there. People who allow sadness and anger to run its course have fewer symptoms of mood disorders than those who ignore them. Suppressing your negative emotions like anger, fear, and frustration can also lead to chronic pain, particularly back pain.

    Chronic anger can also increase your risk for dementia. Your brain health suffers if you’re always angry. Cynical distrust, which is a form of chronic anger, is especially known to be related to a higher risk of dementia. Cynical distrust refers to the belief that most people only have selfish motives instead of caring about the well-being of other people.

    People with cynical distrust attitudes likely suffer from more stress and do not have the social support that is needed to mitigate the impacts of stress. It has also been related to poor oral health, general inflammation, heart problems, and dementia. Further, cynical distrust has been linked to an increased metabolic burden in middle-aged and older adults.

    To keep your physical health optimized, try to manage your anger. Take some time to do some mindful meditation and practice gratitude to reduce your negative feelings. If you feel like you are going to get upset, take a few moments to breathe before you react. Doing this will help your physical health in the long run.

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  4. The Impact of Gluten

    June 6, 2018 by

    Gluten is a popular subject these days due to the popularity of the gluten-free diet that people swear by. But, before you cut out gluten, let’s look at some of the facts.

    What Is Gluten?

    Gluten is a protein that is noted for its adhesive abilities that is able to hold bread together and provides a spongy texture. The word ?gluten? comes from the Latin word meaning ?glue.?

    What Does Gluten Do to Your Body?

    Gluten is great for foods, but it is not always so great for the human body. It can cause a wide range of complications.

    One thing that gluten does is inhibit the body’s ability to properly break down nutrients from foods. This hurts the digestion process because having too much gluten in your system can lead to constipation due to the formation of a lump in the gut. The undigested gluten then tells the immune system to attack the lining of the small intestine. This can cause diarrhea or constipation, as well as nausea and stomach pain.

    Eating too much gluten can predispose you to many possible health complications, such as:

    • nutrient malabsorption
    • nutrient deficiencies
    • anemia
    • neurological diseases
    • osteoporosis
    • psychological diseases
    • liver complications
    • joint damage

    What Types of Food Contain Gluten?

    Gluten is mostly found in whole grain foods such as rye, barley, and oats. It is found in wheat varieties like breads, spelt, and farro. It can also be found in other products such as bulgar and semolina. Gluten is also present in most processed foods.

    Gluten can even be found in places where you wouldn’t expect to see it, such as soy sauce. If you choose to go on a gluten-free diet, it is important to always check labels to make sure the foods you are eating are indeed gluten-free.

    Signs of a Gluten Intolerance

    It is common for people to have a gluten intolerance. Some common symptoms of this include:

    • bloating
    • diarrhea
    • constipation
    • abdominal pain
    • headaches
    • fatigue
    • dermatitis
    • depression
    • weight loss
    • anemia
    • anxiety
    • auto-immune disease
    • joint pain
    • muscle pain
    • numbness in the legs or arms
    • brain fog

    Signs of a Gluten Allergy

    If you have an intolerance to gluten and you eat it, it will make you uncomfortable but is not necessarily dangerous. However, if you have an allergy to gluten, it can be dangerous to consume products that contain it.

    Consuming too much gluten may actually lead to a gluten allergy. When this happens, it means that the immune system has produced ?weapons? to fight the impact of gluten in your body. A gluten allergy is similar to other food allergies, as they are all responses to a certain allergen. Some common gluten allergy symptoms are:

    • coughing
    • vomiting
    • sneezing
    • tingling
    • tightness of throat
    • diarrhea
    • muscle spasms
    • itching
    • asthma

    What to Do if You Think Gluten is Causing Your Symptoms

    It is important to talk to your doctor about your symptoms so they can determine your level of sensitivity to gluten or if you have another health issue entirely. They will give you a standard blood test first to help diagnose your condition. Once you know how sensitive you are to gluten, you can change your diet to accommodate your needs.

    What Are Some Gluten Free Foods?

    So, what can you eat on a gluten-free diet? There are many foods that are perfectly healthy to eat on this diet. Many people enjoy fresh fruits and vegetables, popcorn, popsicles, nuts, rice, seeds, hummus, jello, cheese, berries, kale chips, yogurt, meat, shrimp, tortilla chips, sushi, quinoa, and lunch meat.

    If you are concerned that going on a gluten-free diet will limit your food choices and make mealtime difficult, you will probably be surprised at how easy it will actually be. You can find a wide variety of gluten-free recipes online, ranging from breakfast to dessert. Doing this will improve your health and make you feel better.

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  5. The Link Between Iron and Alzheimer’s Disease

    June 5, 2018 by

    Alzheimer’s disease is a devastating disease that continues to be a very difficult burden to bare. It is a progressive disease that impairs memory and other critical cognitive functions. Because aging is the main risk factor for Alzheimer’s disease, everyone is at risk because there is no stopping that.

    Experts believe that Alzheimer’s disease is caused by one of two proteins, either one called tau, or another called beta-amyloid. With age, these proteins either disturb the signaling between neurons or they kill them. However, new studies have shown that iron accumulation may be a third possible cause.

    Researchers have recently looked at two areas of the brain in Alzheimer’s patients. They used advanced brain-imaging techniques to compare the hippocampus, which is a part of the brain that shows signs of damage in the early stages of the disease, and the thalamus, which is typically not affected until much later. In this study, they found that the tissues in the hippocampus were damaged due to excessive levels of iron, but this was not found to be the case in the thalamus.

    While former Alzheimer’s researcher has only focused on the accumulation of tau or beta-amyloid, causing plaques that are associated with the disease, researchers are considering the idea that the breakdown of tissue begins in a different way. As myelin is destroyed, which is the fatty sheath that protects the nerves in the brain, communication between neurons is disrupted and plaque begins to build up. The plaques continue to destroy myelin, which interrupts the communication in the brain and causes cells to die. This all leads to the classic symptoms of Alzheimer’s.

    Myelin is created by oligodendrocytes cells, which have the highest iron content of any brain cells aside from myelin. Evidence has shows that the possibility exists that the levels of iron in the brain could possibly be a risk factor for Alzheimer’s and other age-related diseases. It is important to have iron in your blood to ensure proper cell function, but having too much of it may lead to oxidative damage, which easily damages the brain.

    The hypothesis that excess levels of iron in brain tissue causes the tissue damage that is associated with Alzheimer’s disease was tested by studying the hippocampus, which is the area of the brain that is responsible for forming memories. This was compared to the thalamus, which is not affected by Alzheimer’s disease until the end.

    Using an MRI technique, researchers measured the amount of iron in the brain in 31 Alzheimer’s patients and 68 control subjects who were healthy.

    The researchers found that the amount of iron in the brains of patients with Alzheimer’s disease was increased in the hippocampus and was associated with tissue damage, but this was not the case in the healthy older control subject. Additionally, the researchers did not find excess iron to be present in the thalamus. This suggests that iron accumulation can be a contributing factor to the development of Alzheimer’s disease.

    Further, iron accumulation in the brain can be impacted with the modification of external factors, such as the amount of red meat you consume and the amount of iron dietary supplements you take. This means that it is important to watch how much iron is in your diet in order to maintain proper brain health.

    Because of the possible damage that excess iron does to the human body, many pharmaceutical companies are beginning to develop drugs that are able to chelate the blood and decrease the amount of iron that is in tissues. These drugs could be used as treatments for people who have issues with high iron levels in their blood. Additionally, the advanced MRI technology could allow doctors to figure out which patients could benefit from these treatments the most.

    If your iron level is high, the most effective way to bring it down and manage it on a regular basis is to donate blood. Adult males can donate blood two to three times a year when their iron levels are normal.

    It is also important to avoid eating foods that are high in vitamin C at the same time that you are eating foods high in iron. This is because vitamin C increases iron absorption and will make your iron levels even higher. Alternatively, calcium binds to iron and therefore limits its absorption. This means that eating foods that are high in iron along with foods that are high in calcium is a good idea if you have high iron levels.

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  6. Gut Benefits of Walnuts and Seaweed

    June 4, 2018 by

    Everyone is aware that it is important to have fiber in your diet to optimize gastrointestinal health. Fiber allows the good bacteria in the gut to do its job and break down complex foods, which gives your body the nutrition it needs.

    Almonds and cashews are a popular snack, but walnuts are also a great nut to consider. Walnuts provide your body with healthy fats and plenty of fiber, while also benefitting your gut microbiome. Seaweed is also beneficial for gut bacteria because it is able to change bacterial strains to be therapeutic for the body. Eating these two foods to optimize your gut is important because it can then boost your immune system.


    Walnuts have some great health benefits. They benefit cardiovascular health by reducing blood pressure and and lowering the risk of heart disease. They are also believed to improve cognitive function and brain health due to their omega-3 fatty acids and antioxidants. Most of the benefits of walnuts are found in its skin.

    When it comes to gut bacteria, walnuts improve your gut microbiota, which are the trillions of healthy microorganisms living in your gut. Researchers have found that blood and fecal samples of people who eat walnuts have an increased amount of Clostridium, Faecalibacterium and Roseburia in their gut, which are bacteria that help improve colon health.

    Other studies have found that walnuts increase gut bacteria diversity, and researchers have found that less bacterial diversity is associated with fewer incidents of obesity and diseases such as inflammatory bowel disease. Instead, walnuts increase bacteria that are associated with probiotics, which means that walnuts may be an effective prebiotic.

    Seaweed can also benefit gut health. Stanford University researchers have shown that seaweed can manipulate animal diets to change their gut bacteria. The team was able to control the amount of bacteria growing in the intestines of mice by changing the amount of carbs in their food and water.

    The researchers studied a carbohydrate-active enzyme from seaweed on the human gut, and found that it can be possible to change the gut microbiome in humans in a deliberate manner to improve overall health and fight against diseases.

    While very little is known about why certain strains of bacteria are more beneficial to our health than others, it has been speculated that having a dietary boost through foods such as walnuts and seaweed could allow specific beneficial bacterial strains to have an advantage in our gastrointestinal system.

    All of this shows that it might be possible for doctors to manipulate the bacteria in the human gut to help benefit long term health.

    Some other ways to help your gut flourish aside from eating walnuts and seaweed are to eat fermented foods and prebiotic foods. Fermented foods help to heal damage that has previously been done to the gut and and seal up any places in your gut that are damaged. It is both simple and inexpensive to culture your own vegetables at home, and it is also easy to make your own yogurt, kefir, and even kimchi. These fermented foods are full of good bacteria, and are also effective in detoxifying the body, boosting the immune system, and providing the body with nutrients that it can use. Fermented foods are able to give your body more beneficial bacteria than you can get by taking supplements.

    Prebiotic foods are mainly found in foods that contain a lot of fiber. Research conducted in young rats has found that dietary prebiotics have a profound effect on sleep cycles after looking and the cycles of rapid eye movement. Some whole foods that add prebiotic fiber to your diet and improve your microbiome health include apples, Jerusalem artichokes, shallots, green peas, bananas, Burdock root, pistachios, grapefruit, beet root, cashews, Fennel bulb, and pomegranate.

    Whatever you do to increase your gut health, whether it is eating more walnuts and vegetables that originated in the sea, cutting out sugar and processed foods from your diet, eating more prebiotic foods, or start experimenting with fermented foods, it is important to start optimizing the health of your gut. Having a healthy gut will improve your immune system, help you fight off diseases, and improve your overall health and well-being in certain ways that you may not even expect.

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  7. Eggs: One of the Healthiest Foods on the Planet

    June 3, 2018 by

    While a lot of foods that are once claimed to be healthy turn up as news articles claiming the opposite, eggs are one of the healthiest foods on earth, despite false claims saying otherwise.

    Historically, eggs have been looked at as being unhealthy due to their cholesterol content. One large egg has 212 mg of cholesterol, which, admittedly, is high compared to most other foods.

    However, studies have proven that the dietary cholesterol found in eggs has no impact on the cholesterol levels in the blood. The truth is, eggs increase your HDL cholesterol (the good kind) and make your LDL cholesterol benign.

    Studies on the link between egg consumption and health showed that there is no link between eggs and heart disease or stroke in people who are healthy.

    Eggs are especially rich in lutein and zeaxanthin, which are powerful antioxidants. One study showed that eating an average of 1.3 egg yolks each day for 4 1/2 weeks can increase lutein levels by up to 50% and zeaxanthin levels by up to 142%. These two antioxidants are especially helpful for eye health and protecting against eye diseases such as macular degeneration and cataracts.

    So, how are eggs one of the most nutritious foods on earth? The truth is, one egg contains all of the nutrients and fundamental elements that are required to grow a chicken. This means they are full of high-quality protein, essential vitamins and minerals, and healthy fats.

    Specifically, one large egg has 77 calories, 5 g of fat, 6 g of protein, and all 9 of the essential amino acids that your body needs to thrive. They are a great source of iron, choline, phosphorus, vitamins A, B12, B2 and B5, and selenium. To get the healthiest eggs available, buy eggs that are enriched with omega-3 fatty acids. Also, be sure to eat the yolk of the egg because this is where most of the nutrients lie.

    The choline that is found in eggs is essential for brain health. Choline helps in the process of building cell wall membranes, which creates the molecules that are critical for brain signaling. Choline is also needed for the brain to be able to make acetylcholine, which is the chemical required to store memories.

    Choline also helps prevent homocysteine from accumulating in your blood and helps to reduce chronic inflammation. Choline is a necessary nutrient for pregnant women, as it aids in the prevention of certain birth defects such as spina bifida and it helps ensure proper brain development.

    According to one study, a mere 8% of American adults have ample levels of choline in their diet, and only 8.5% of pregnant women are getting the amount of choline that is needed for optimal health.

    This shows that it is hard to get enough choline into your diet without eating eggs or taking a supplement. Symptoms that are associated with low levels of choline include memory troubles, fatigue, and brain fog. Your body is only able to process small amounts of choline at a time, so you need to eat it in small amounts on a regular basis.

    Eggs are a great thing to eat if you are trying to lose weight because they make you feel full without giving your body too many calories. They hardly contain any carbohydrates, which also means that they won’t lead to spikes in your blood sugar that are one of the principle causes of weight gain.

    In one study, 30 women suffering from obesity ate either a bagel or eggs for breakfast. The women in the group who ate eggs for breakfast ended up eating fewer calories during lunch, as well as for the remainder of the day. Another study showed that overweight adults who ate eggs for breakfast instead of a bagel experienced a 61% greater reduction in BMI, 65% more weight loss, and 16% more reduction in body fat during the eight-week study. The interesting thing was that both groups had the same number of calories for breakfast, they just ate them in two different forms.

    Seeing that eggs are extraordinarily nutritious, great for weight loss, and high in antioxidants, they are a fantastic super food that should be added to anyone’s diet who is looking to optimize their health. Eggs are also inexpensive, taste good, and are very versatile to use in a variety of dishes.

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  8. How to Speed Up Your Recovery Time After an Injury

    June 2, 2018 by

    You are probably familiar with that awful moment that comes right after injuring yourself. Not only are you in physical pain, but you have the quick realization that you aren’t going to be able to workout for a while because your body needs time to heal.

    You want to get treatment to fix the immediate pain, but what are you supposed to do about the tough reality that you have to take a break from training for a while? Sometimes, the thought of this is even worse than the thought of getting injured. In fact, about 68% of people think the worst part of an injury is being benched during recovery.

    No matter how bad your injury is or how long your recovery lasts, it is critical to allow your body to have ample time to heal itself. As you begin to get back into the gym, you have to be extra careful to not do anything that could either re-injure yourself or cause some setbacks for your recovery.

    If you are strategic about your recovery, you can be back into the gym in no time without the risk of further injuring yourself. Here are some useful tips from experts to help you return to your routine. Listen to this advice, but be sure to also listen to your body and your doctor.

    Look at Your Calendar

    Your specific injury will impact the time frame for your return, but you can use a formula to give you a general idea of how long this could be.

    For example, the time it takes to get your cardio back up is usually proportional to the amount of time that you stopped exercising. So, if you stop for two weeks, it will take two weeks of working out to gain back your lost endurance.

    However, if you experience a major setback like surgery or a broken bone and you are out for a really long period of time, you might have more work to do to regain your strength.

    Start simple and make small increases over time, without straining your body too much. If you move too quickly, you will risk more injuries. Use your level of soreness to gauge if you are ready to progress to the next level. If you don’t experience soreness after working out, you can slightly increase your intensity during your next workout.

    Lighten the Load

    You may have high hopes for your first few workouts, but aim low. Instead of going for a long run like you are used to doing or lifting the heaviest weights, do a bit less than you think you are able to do. It is much better to be safe than sorry in this situation and you want to ease your body back into the routine of working out.

    Remember, you have a lot of time ahead of you to get back to your normal routine. You will get there faster if you don’t strain your body right away. Even though the workout you do at first may feel easy, changes are still happening in your body that are necessary in order to make a full recovery.

    Don’t Push Yourself

    If you start to feel good during your first few workouts, don’t push yourself. Let down your competitive edge and give yourself time to build up the strength you need to hit those super intense moments. Make sure that you are able to assess your tolerance so you don’t try to go too far.

    Focus just on what you can do rather than what may be dangerous. For example, if you are injured in your knee, focus more on upper body exercises and keep your knees rested for as long as you can. This way, you are still getting exercise, but you are not risking hurting your knee again.

    Make sure that you allow yourself to feel accomplished with every small victory. It is important to be patient because it will certainly take a bit of time to return to your previous self after an injury. Just remember that this is nothing to be ashamed of and you should take as many breaks as you need. Always remember to listen to your body.

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  9. Do You Know What Workout Moves Are Best for Your Body?

    June 1, 2018 by

    It is hard to go wrong when you are trying to decide which workout moves to do, but there are some that are a bit better than others. You’ve already taken the right first step by deciding to work out, so you are doing well, but some similar exercises have bigger differences than you may think. Knowing how to find the most efficient exercises can help you achieve your desired results much faster than you may be expecting.

    So here is a test: Do you think you know which exercise moves are superior to others? Let’s give it a shot.

    Which is better for your metabolism, a mountain climber or a squat jack?

    If you said “squat jack,” you are right. This move will help increase your metabolism better than mountain climbers. Squat jacks make you open up your hips, which lets the exercise target your legs, butt, and abdomen more than a mountain climber.

    Which is better for six-pack abs, v-ups or sit-ups?

    The answer is v-ups because this move is better at targeting all of the muscles in your core, which will result in more sculpting of your abs and obliques.

    Are supermans or renegade rows better at toning your back?

    While these are both great moves, when it comes to toning your back, the superman pulls ahead. This is because this move keeps your back engaged for the duration of the entire move, working all of the muscles at the same time. It also helps work your butt and shoulders, so it gives you an extra benefit.

    If you want to sculpt your legs and abs at the same time, should you do squat jumps or offset dumbbell lunges?

    Both of these workout moves engage every part of your leg, including your quads, hamstrings, and glutes. However, the offset dumbbell lunge is slightly more effective than squat jumps. The offset dumbbell lunge requires your body to make a bit more tension in your muscles than the squat jumps do, which will benefit your lower body more in the long term.

    Should you do foot-elevated pushups or decline pushups?

    Both of these types of pushups are a great arm workout, but the decline pushup is just a bit better if you want to gain muscle definition and increase your overall strength. This is because you have to engage more upper-body muscles when all of your weight is put onto the lowest point during a decline pushup. When there is more weight on your chest, shoulders, and triceps, you will increase your strength at a faster rate.

    In order to sculpt your arms and butt, should you do reverse lunge and curl sliders or dumbbell reverse lunge sliders?

    While it is hard to go wrong with either of these moves, you’ll see slightly better results from the reverse lunge and curl sliders. This is because the curl is able to target your biceps without the help of other muscles, which gives them a tougher workout.

    Is a lying leg raise or a stability ball knee tuck more effective for sculpting your lower abs?

    The stability ball knee tuck is actually a bit more effective than the lying leg raise because it activates the lower abs more and puts less stress on your back muscles.

    What about underhand bent-over rows or dumbbell hammer curl to presses for your biceps?

    The dumbbell hammer curl to presses wins this one. The hammer curl part of this move is a single joint exercise, but the curl part is only driven by your biceps with no help from other large muscles. The press also works your biceps because they help stabilize your arm while your shoulders and triceps are doing the work.

    Are plank knee taps or a sweep plank more effective?

    Sweep planks are better at sculpting your obliques because your abs are maximally engaged for the duration of the entire exercise without having a break. Additionally, you have to control the weight of your leg from being shifted while it is underneath you.

    If you want to tone your butt, should you do a glute bridge with bench or marching glute bridge?

    The glute bridge on a bench is more effective because the elevation and instability of the bench require your glutes, abs, and quads to work harder to lift up your body.

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  10. What Do Google and Facebook Know About You?

    May 9, 2018 by

    For anyone who spends any time on Google and Facebook, which is most people, it may be a mystery how much personal information these two websites have about you. Google watches everything you do online while you use a Google-based feature, and Facebook keeps a log of everything you have written or clicked on. This data is then used to build personality profiles that are sold to other companies and used in a variety of ways.

    Almost all of Facebook?s revenue comes from advertising, which totaled almost $40 billion last year. Facebook is currently facing adversity after The New York Times and other media outlets reported that Facebook used data from 87 million users to influence American voters.

    Political parties have been known in the past to use Facebook data without the user’s knowledge. What is important to know is that you and your friends are being watched closely and the data you provide is sold with intentions to manipulate your actions.

    It?s important to know that Google also runs a large artificial intelligence (AI) based company. They purchased Deep Mind for $400 million, which now employs over 700 AI researchers, which is the biggest collection worldwide. With this level of AI, Google can easily sort through all your information with their algorithms to pick up on patterns that are then used for profit.

    Here is some of the data that Google and Facebook collect:

    Location Tracking

    If you keep a Google-enabled device on you and keep the location tracking turned on, it will track and store the details of where you are and where you are moving.

    Search Histories

    Google records everything you have ever searched for, including search histories that you delete.

    Personalized Advertisements

    Based on your data, Google is able to create personalized advertisements targeted toward your interests. Have you ever searched for a certain product or service and then see similar adds for that exact thing? That?s done by your data profile.

    App Usage

    If you use apps or extensions, Google keeps track of which ones you?re using, when you use them, and who you interact with when you do.

    YouTube History

    Google keeps track of every YouTube video you?ve ever searched for, watched, or made a comment on.

    Facebook Interactions

    Facebook keeps a record of all of your activity. If you post, “like,” send a message, make a new connection, or login from a new computer, Facebook keeps track of this. Even if you tend to use certain words more often than others, this is noted and can be valuable information for advertisers.

    Microphone Access

    Both Facebook and Google can access the microphone on your computer or phone without you knowing. This can be used to target you for ads about products you speak about.

    Webcam Access

    Your built-in webcam can be accessed by a variety of apps. For a long time, people did not know about app permissions. When installing software, people were never asked if the application could have access to their web camera, their contacts, etc. So while app permissions may seem annoying at times, the better you understand how they work, the safer you can be.

    Event Tracking

    Google watches your Google calendar entries and combines it with your location data to figure out the events that you attend and how long you stayed there.

    Your Fitness Routine

    People who use Google Fit are allowing Google to access the details about their exercise routines and workouts, with details down to exactly how far you have walked each day.


    Private pictures are a thing of the past. Today, your life may be on public display on the internet, and Google keeps track of it all. Google can use facial recognition software and other identification applications such as metadata that details the time and place of each picture you are in.


    If you use Gmail, Google has access to every email you?ve ever sent, received, or deleted.

    Deleted Files

    While you may think that once you delete something off your computer it is gone, Google can still access any deleted files. This includes old passwords, resumes, and any code one might need to access any of your things.

    If you want to know what Google and Facebook have stored on you, you can have the information sent to you. However, you have to be prepared because it is likely going to be a very large file and you will be shocked at its details.

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