Blog

What Should Your Post Workout Meal Look Like?

Jan. 30, 2021, 11 p.m. - Ben Emanuel II

Exercise alone isn’t enough to keep you fit. Food will ultimately serve as fuel to your body. And without the right food, your body is most likely not going to perform at its best.

Ways to Improving Your Physique At 40 Years Old

Jan. 28, 2021, 11 p.m. - Ben Emanuel II

How do you improve your physique when you’re no longer 20 years old and losing weight is harder than ever?

Tips on How to Reach Your Ideal Body Weight

Jan. 26, 2021, 11 p.m. - Ben Emanuel II

There are many reasons why a person ends up gaining weight. You can blame the habits that we’ve developed over the years. Or perhaps, the lack of knowledge on how to prepare the right type of food.

Tips on How to Maximize Your 30 Minute Daily Workout

Jan. 24, 2021, 11 p.m. - Ben Emanuel II

The American Heart Association suggests that adults should do at least 150 minutes of moderate-intensity workouts every week to be able to reap substantial benefits. But what is the best way to approach a 30-minute workout?

Is it Possible to Still Run with Bad Knees?

Jan. 22, 2021, 11 p.m. - Ben Emanuel II

One of the reasons why a lot of people hate running is because they have “bad knees”. Is running really the reason why people end up with knee injuries in the first place?

How to Reset Your Weight Loss When You Hit a Plateau

Jan. 20, 2021, 11 p.m. - Ben Emanuel II

It can be frustrating and some would even be tempted to revert to their old habits because nothing is happening. Here are some tips on how you can reset your weight loss process and see the scale go down again.

How to Get Rid of Your Quarantine Weight Gain

Jan. 17, 2021, 11 p.m. - Ben Emanuel II

Just how bad is quarantine weight gain? In a poll conducted by WebMD, 47% of women and 22% of men reported that they've gained weight during the quarantine. Respondents blame the additional weight gain "due to COVID restrictions".

How to Build Cardio Without the Need to Run

Jan. 6, 2021, 11 p.m. - Ben Emanuel II

Running is a straightforward approach to fitness. It can be done by almost everyone especially for those who want to start to live a healthier life and build their cardio. But, A lot of people ask what’s the best approach to cardio if you can’t run?

Healthy Eating: What is a Healthy Diet

Jan. 3, 2021, 11 p.m. - Ben Emanuel II

There are many possible reasons why people don’t eat healthy as they should. From the availability of fast food options to our inability to prepare our food in the kitchen, these are some of the common explanations why people tend to eat unhealthy food.

Exercises That Can Burn 500 Calories in Under an Hour

Dec. 30, 2020, 11 p.m. - Ben Emanuel II

What do 500 calories look like? A Big Mac is around 550 calories according to McDonald's. It is also equivalent to around 2 slices of pepperoni pizza according to the USDA.

Is it Possible to Lose Fats Without Losing Muscle Mass?

Dec. 27, 2020, 11 p.m. - Ben Emanuel II

Some might achieve weight loss only to realize that they’ve lost muscle mass as well. The next thing they know, their metabolic rate is already sluggish and they are gaining more than they lost.

Drinking Protein Shakes: Everything That You Should Know

Dec. 23, 2020, 11 p.m. - Ben Emanuel II

before you even take your protein shake before, during, or after your workout, you have to understand that it is never a catch-all solution for people who are looking to gain mass quickly.

Building Your Core Without Doing Any Sit-Ups

Dec. 20, 2020, 11 p.m. - Ben Emanuel II

Most people will agree that doing sit-ups can get boring fast. However, sit-ups are bad not only because it is boring but because it can also cause injuries.

Avoiding Unrealistic Fitness Goals and Fixing Your Road to Fitness

Dec. 16, 2020, 11 p.m.

It can be frustrating to not get to your goals. It can also trigger a person to go back to his or her old ways. It can be doing more harm than good.

7 Fitness Misconceptions That Needs to Stop

Dec. 13, 2020, 11 p.m. - Ben Emanuel II

Here are 7 myths and misconceptions that have dominated the fitness industry. We’ll also discuss scientific alternatives and explanations to help you achieve your goals.

7 Tips On How to Break Your Unhealthy Habits and Create Healthy Ones

Dec. 10, 2020, 12:37 p.m. - Ben Emanuel II

Developing a new habit is easier said than done. According to experts, it takes 18 to 254 days to be able to create a new habit. Here are some tips on how you can break your old unhealthy habits and create new ones.

6 Ways to Keep the Workouts Challenging

Dec. 6, 2020, 11 p.m. - Ben Emanuel II

Once you feel that things are getting easier, it is best to find new ways to make your workouts challenging again. This can help you find enjoyment in your workouts or even get over a plateau.

5 Reasons Why You Should Start Doing Pull-Ups

Dec. 4, 2020, 5 a.m. - Ben Emanuel II

Those who are looking to develop functional strength tend to do more bodyweight exercises. Now that we’ve touched the subject of functional strength, one exercise tends to get mentioned every time—and that’s the pull-up.

6 Effective Strength Building Strategies Without The Gym

Nov. 22, 2020, 11 p.m. - Ben Emanuel II

If you are one of those who love to lift heavy to build strength, how do you build strength if you don’t have any access to gyms?

Real Measure of Fitness: My BMI Says I’m Unhealthy, Should I be Worried?

Nov. 16, 2020, 11 p.m. - Ben Emanuel II

A person who doesn't work out can be considered "normal", while someone who lifts regularly can be classified as obese. A marathon runner can be considered underweight despite having outstanding lung capacity. Does a high BMI mean that you are unhealthy?

#RelentlessAtHome How exercise is Essential During Coronavirus - How Exercise May affect your Immunity

Nov. 1, 2020, 11 p.m. - Ben Emanuel II

How does exercise help our chances against Covid19? Physical activities are said to have the capacity to flush bacteria out of the lungs and airways. It can also cause positive change in how our body reacts to infection.

How to Effectively Lower Your Body Fat Percentage

Oct. 26, 2020, midnight

If you want to live a healthier life, might as well look into your body composition. Health experts make use of the Body Mass Index (BMI) to determine whether or not you have too much body fats in your body relative to your height.

Home Exercise That Can Help Boost Your Metabolic Rate

Oct. 19, 2020, midnight - Ben Emanuel II

A lot of people trying to lose weight think that more work equals more results. Though this is true in most occasions, what if you can work smart and still burn while you are at rest? Ever wondered how some athletes stay lean even if they huge portions.

7 Tips on How to Recover Properly After a Hard Workout

Oct. 12, 2020, 10 a.m. - Ben Emanuel II

If you’ll ask elite athletes, they'll tell you that rest and recovery are just as important as getting the right amount of work done. Unfortunately, many still feel guilty that they have to take the day off from their usual routine.

What are electrolytes and why do I need them?

Aug. 25, 2020, 6 a.m. - Ben Emanuel II

Ever wondered why sports drinks contain electrolytes? That’s because one of the main reasons why athletes perform poorly is due to electrolyte imbalance. It is common to feel fatigued or dizzy whenever your electrolytes are down.

Why Do Athletes Need Flexibility?

Aug. 20, 2020, 7 a.m. - Ben Emanuel II

Complete physical fitness can be attributed to five different components including cardiovascular endurance, muscular strength, body composition, and flexibility. Of the five components mentioned, flexibility is usually overlooked by a lot of people.

Safety Tips for Hot Weather Exercise

Aug. 5, 2020, 8 a.m. - Ben Emanuel II

The summer might be a good time to go outside and be active but the hot weather can also be stressful to the body. When you have hot weather coupled with rigorous exercise and a humid climate, this scenario can put your health at risk.

The Five Components of Fitness

July 21, 2020, 6:20 p.m. - Ben Emanuel II

The five components of fitness include cardiovascular endurance, muscular strength, muscular endurance, body composition, and flexibility. These components play an important role when it comes to building an effective exercise program and a meal plan.

I Just Had a Baby, How Do I Strengthen my Core?

July 6, 2020, 8 a.m. - Ben Emanuel II

Having a baby is a life-changing experience. Apart from carrying the baby in your womb for nine months, pregnancy will create changes in your anatomy. What exactly causes my back pain? That’s because you now have a weak core.

Exercise Caution When Returning to The Gym: Tips on How to Safely Return to Strength Training

June 24, 2020, 3 p.m. - Ben Emanuel II

Now that there are areas that have slowly re-opened, it is important to discuss safety especially for those who are looking to return to their strength training routines.

Easy Fix for Stress

June 12, 2020, 6:10 p.m. - Ben Emanuel II

How and what exercises and physical activities relieve stress.

Tips on How to Stay Motivated While Exercising At Home

June 1, 2020, 7:54 a.m.

Having trouble motivating yourself to exercise at home? Here are some tips that will help you keep going during this pandemic.

Full-Body Routines - The Healthiest Way To Train With Weights

May 13, 2019, 11:59 a.m. - Ben Emanuel II

Fitness world is polarized on many topics. People argue about which diet is better, only claiming how their shows results, while all the rest are pollution.

How Much Weight Should I Lift? How Many Sets And Reps? Some Common Fitness Questions Explained

May 13, 2019, 11:58 a.m. - Ben Emanuel II

Fitness is not rocket science, and getting fitter is simple in theory. The only hard part is sticking to that theory.

5 TIPS HOW TO STAY HEALTHY AS AN ADULT

May 12, 2019, 11 a.m. - Ben Emanuel II

The right amount of exercise takes much less time than you think, and you will immediately notice the benefits.

5 Simple Tips To Get Your Nutrition Right

May 12, 2019, 8:41 a.m. - Ben Emanuel II

It's a national nutrition month, so let's talk about how to do it right! In this article, we will give you some simple to follow tips.

KEEP YOUR KIDS HEALTHY – 3 KEY POINTS FROM THE PHYSICAL ACTIVITY GUIDELINES CHILDREN SHOULD FOLLOW

May 10, 2019, 11:59 a.m. - Ben Emanuel II

In this article, we will give you 3 key points that will help you help your child to achieve long-term health.

3 NEGLECTED FITNESS FACTS

May 8, 2019, 12:12 p.m. - Ben Emanuel II

It's not only about looks and performance.

DON’T COMPLICATE THINGS

May 7, 2019, 12:37 p.m. - Ben Emanuel II

Be mindful of what you're feeding your body doesn't have to be complicated.

Steady State Cardio - The Old School Way of Getting Fitness Results

May 3, 2019, 7:42 p.m. - Ben Emanuel II

In the era of HIIT, CrossFit and other forms of “extreme” exercising, people often forget about the old school king, which is steady state cardio. In this article, you will learn more about this proven concept, and why it should still be an essential part

GET SERIOUS: 10 EASY STEPS FOR BEACH BODY ABS

April 20, 2019, 2:36 p.m. - Ben Emanuel II

12 tips on getting beach body abs.

4 ATHLETE TRAINING PHILOSOPHIES YOU SHOULD FOLLOW

April 15, 2019, 11:03 a.m. - Ben Emanuel II

The following are some of the key components to athletic training that will help you achieve your fitness goals.

SHOULD YOU BE EATING THAT?

April 15, 2019, 11 a.m. - Ben Emanuel II

The following five dishes are typically some of the most fattening you'll find at restaurants. I've included some tips on how to make healthier versions of these same foods at home.

EASY MEAL PREP TIPS

April 15, 2019, 10:56 a.m. - Ben Emanuel II

Ever wonder what it would be like to open your fridge to find a full week of healthy, delicious food that’s prepped and ready to be eaten? Sure would make sticking with your diet and achieving fat loss a lot easier…

HERE’S WHY YOU’RE NOT FIT

April 15, 2019, 10:53 a.m.

In this article we discuss five obstacles you run into on your journey to fitness and how you can overcome these obstacles.

HOW TO CORRECT THE MOST COMMON PUSH-UP MISTAKES

April 15, 2019, 10:51 a.m. - Ben Emanuel II

Three common pushup mistakes and what you can do to avoid them.

13 REASONS WHY YOU NEED EXERCISE

April 15, 2019, 10:48 a.m. - Ben Emanuel II

Here's a list of 13 reasons you should exercise. Use this for motivation whenever you need a reminder.

HOW TO CRUSH THOSE LAST 10 LBS

April 15, 2019, 10:45 a.m. - Ben Emanuel II

The following article will walk you through a few steps to help you crush the final 10 pounds.

FITNESS MOTIVATION: “RESPECT THE PROCESS”

April 15, 2019, 10:43 a.m. - Ben Emanuel II

FULL BODY WORKOUT

April 15, 2019, 10:41 a.m. - Ben Emanuel II

TREADMILL WORKOUT

April 15, 2019, 10:38 a.m. - Ben Emanuel II

HOW TO LOSE FAT

April 15, 2019, 10:14 a.m. - Ben Emanuel II

Following these steps will help you burn fat and keep it off long-term.

RECIPE: PROTEIN BALLS

April 15, 2019, 10:10 a.m. - Ben Emanuel II

These snacks are both tasty as well as packed with protein. Whip up a batch and see for yourself.

HIIT WORKOUT: XDFIT MEDICINE BALL 15 MINUTE HIIT WORKOUT

April 12, 2019, 6:51 p.m. - Ben Emanuel II

LOSE BELLY FAT FAST WITH THESE 2 STEPS

April 12, 2019, 6:46 p.m. - Ben Emanuel II

These two simple steps will help you burn belly fat and put you on track to look your best in 2018.

HOW TO DO PULL-UPS

April 12, 2019, 6:43 p.m. - Ben Emanuel II

Hate doing pull-ups? Read on to learn why pull-ups are an important exercise as well as tips on how to increase strength and reps.

STRIVE FOR PROGRESS – ACHIEVE YOUR FITNESS GOALS

April 12, 2019, 6:41 p.m. - Ben Emanuel II

5 TIPS TO INCREASE YOUR PULL-UP STRENGTH

April 12, 2019, 6:38 p.m. - Ben Emanuel II

The following tips will help you attain proper form and get the most out of your pull-ups.

TORCH CALORIES WITH THIS FAT BURNING ROUTINE

April 12, 2019, 6:36 p.m. - Ben Emanuel II

THE PUSH YOU NEED, FOR THE RESULTS YOU WANT

BREAKFAST IS STILL A BIG DEAL: YOU SHOULD TAKE IT SERIOUS

April 12, 2019, 6:34 p.m. - Ben Emanuel II

Are you putting serious thought into your breakfast? Here's why you should.

TRANSFORM YOUR BODY: BUILD LEAN MUSCLE WITH THIS ROUTINE

April 12, 2019, 6:31 p.m. - Ben Emanuel II

Burn flab, build lean muscle and improve your overall fitness level with this two week program.

CHOICES LEAD TO FITNESS SUCCESS: TODAY IS A BIG DEAL

April 12, 2019, 3:46 p.m. - Ben Emanuel II

Make conscience choices to get the most out of your days.

4 TIPS FROM A SPORTS PSYCHOLOGIST TO HACK YOUR MINDSET

April 12, 2019, 3:44 p.m. - Ben Emanuel II

Learn how to leverage your mental attitude to increase performance in your workouts.

FAT LOSS PLAN – SUMMER WEIGHT LOSS

April 12, 2019, 3:40 p.m. - Ben Emanuel II

In this article, we outline a 30-day weight loss plan to transform your body for the summer.

IS STATIC STRETCHING THE BEST STRATEGY?

April 12, 2019, 3:37 p.m. - Ben Emanuel II

In this article, we'll delve into the pros and cons of static stretching vs dynamic stretching.

6 MORE TIPS TO HELP YOU PUT A STOP TO BINGE EATING

April 12, 2019, 3:35 p.m. - Ben Emanuel II

Do you find yourself binge eating? Here are some essential tips to help you break the habit.

SOY 101: IS IT HEALTHY?

April 12, 2019, 3:28 p.m. - Ben Emanuel II

In this article, we'll discuss the benefits of soy in your diet.

TODAY IS A BIG DEAL – MAKE THE RIGHT CHOICES

April 12, 2019, 11:17 a.m. - Ben Emanuel II

Make the most of each day. Your choices dictate your direction.

12 SIGNS YOU NEED TO EAT MORE PROTEIN

April 12, 2019, 11:13 a.m. - Ben Emanuel II

Are you getting enough protein in your diet? Here are 12 signs that indicate you could use a little more.

3 TIPS TO MAXIMIZE YOUR TIME IN THE GYM

April 12, 2019, 11:09 a.m. - Ben Emanuel II

The following tips will help you get the most out of your gym time.

ARE YOU WASTING TIME IN THE GYM?

April 12, 2019, 11:06 a.m. - Ben Emanuel II

Are you wasting time at the gym? Here are some tips for higher efficiency workouts.

LUNGES – AN EFFECTIVE LOWER BODY EXERCISE

April 12, 2019, 11:04 a.m. - Ben Emanuel II

Different tweaks, twists and methods for getting the most out of lunges.

PUSH-UPS: HOW TO CORRECT THE MOST COMMON MISTAKES

April 12, 2019, 11 a.m. - Ben Emanuel II

Common beginner mistakes with pushups and how to correct your technique.

INTUITIVE EATING: A NON-DIET APPROACH TO EATING

April 12, 2019, 10:56 a.m. - Ben Emanuel II

Thoughts on eating intuitively.

PERSPECTIVE – LIVING IN THE MOMENTUM

April 12, 2019, 10:53 a.m. - Ben Emanuel II

A new take that could help you when it comes to fitness, weight loss, and achieving your goals.

YOU SHOULD TAKE BREAKFAST MORE SERIOUSLY

April 12, 2019, 10:51 a.m. - Ben Emanuel II

Breakfast is the most important meal of the day. Here's why.

THE TOP 10 TRAINING SHOES 0F 2018

April 12, 2019, 10:49 a.m. - Ben Emanuel II

The Top 5 Workout/Running shoes of 2018.

GREAT FITNESS GIFTS UNDER $100

April 11, 2019, 12:44 p.m. - Ben Emanuel II

Fitness gifts that won't break the bank.

NEW PHYSICAL ACTIVITY GUIDELINES – 5 KEY TAKEAWAYS

April 11, 2019, 12:23 p.m. - Ben Emanuel II

Five important guidelines for physical activity

HIGH-INTENSITY INTERVAL TRAINING – IS HIIT JUST THE HYPE?

April 11, 2019, 10:52 a.m. - Ben Emanuel II

In this article, we will discuss the concept of Hight Intensity Interval Training (HIIT). You will learn more about this trendy topic, and by the time you finish reading this piece, you will know if it is the right type of training for you.