An Olympian Who Moves Like No Other – Gabby Douglas

11 Sep , 2016  

As the inspiring 2016 Rio Olympic song words it, “…you can be the greatest, you can be the best… standing in the hall of fame, and the World’s gonna know your name…” Meet the amazing gymnast who made it, gave it, and proved that she deserves to belong to the Olympics hall of fame.

USA have their heads up high and proud for Gabby Douglas, born 1995, and an artistic gymnast, first obtained her gold Olympics medal in the 2012 Summer Olympics and recently won the gold medal in the team competition of the 2016 Rio Olympics. She has become a public figure for being the first American gymnast in Olympic history to have obtained both the individual all-around and the team competition gold medal. She truly brought honor to her country and race.

They say she “moves like no other”. Watch her as she throws a double off beam. Her beam routines are notorious. Awesome balancing act. She earned favor in the eyes of the national-team coordinator because of her effortless but breath-taking height on the uneven bars.

High-Flying Flips

These acrobatic moves involve rotating one or more times while airborne. Apparently, Gabby took the breath of the audience when she performed effortlessly such almost-impossible stunts.

The Crazy Combo

This happens when one flawlessly combines a difficult move with another breath-taking stunt, typically a combination of tumbling stunts and a flip, a totally dangerous move that requires strength, coordination and talent.

The double-twisting vault

Imagine a vault consisting of a half turn off the springboard on to the vault table, then a push backwards, usually into a back salto or layout. It’s just too risky to try but our hall of fame gymnast was not scared to show it off and defy gravity.

The Double Arabian is the dizzying pass that includes half twist and two front flips, truly amazing! A front flip is an advanced gymnastics move. It takes much preparation that involves much stretching and practice.

The flying squirrel is her popular moniker, earned for her outstanding aerial performance.

We are sure Gabby never fails to do her essential stretching routine. Here are some great stretching warm up routines to help you get ready for a legit gymnastic move.

  • Stretch your neck and shoulder. Rolling your shoulders forward and backward then your head clockwise and then counter clockwise in circular motion will give your neck and cranial muscles a good warm up.
  • Stretch your wrists. With your hand held out in front, gently stretch your fingers back toward you. Feel the carpal muscles get that much-needed stretching before a difficult workout.
  • Stretch your hamstrings. On a standing position, fold on leg up until your ankle reaches your butt. Pull your foot back as long and as far back as you can.
  • Stretch your ankle. Sit down. Cross one ankle over the knee of the other and move it in a circular motion. Switch and do the same to the other ankle.

Simple stretching techniques are great warm up routines for optimal performance and to avoid injuries. Always include them in your workout for great results and lesser risk of injuries.


Top 5 Benefits of Improving Physical Endurance

28 Aug , 2016  

In our daily quest to live a healthy lifestyle, we are often presented with situations where our physicality may be quite lacking. We try to exercise day in and day out, but we tire easily and sometimes wonder how other people are able to endure the amount of daily activities they do. At the end of the day, we get diminished as we are not able to perform as much as we have thought.

If you are one of those persons who are on and off the gym or are having difficulties maintaining a fitness routine, then you know precisely what we’re getting at. Similarly, if you are a mom with a very active kid, you might also realize that you are not able to keep up with them because you just do not have the energy.

Perhaps you easily get tired, irritated, are generally grumpy or show signs of aging as early as now. These are just some of the things that you might experience if you are not exercising. But if you are always hitting the gym but are not even making an effort to improve your physical endurance, then we have a problem.

There are several reasons why you should improve your physical endurance, mainly:

  1. To be able to exercise effectively. It is important to note that endurance is crucial in maintaining physical fitness. You will not be able to last long in the training sessions if your stamina is very low. No stamina ergo no drive and power to even create movement, and we get this by having a sedentary lifestyle. And if this is the case, even if you drink a gallon of energy boosting drink, it would still not give you the energy or capacity required for your activities.
  2. Reduce the risk of injuries. Regular endurance training will help your body to improve performance. Your muscles when properly worked out or stretched are developed, increasing the range of motion, thus, decreasing the discomfort brought about by the exercise. This is the reason why we warm up or do stretches before the actual exercise; to give ample time for our muscles and other body parts to adjust.
  3. Better emotional disposition. Simply put, people who exercise exhibit a positive vibe. This may be due to the hormones released by our body during exercise, Endorphins, or the happy hormones.
  4. It also gives you that youthful glow. Aside from Endorphins, the body also produces an increased amount of Human Growth Hormones when exercising. So go on, do another lap on the pool, or run another mile, it’s going to make you look and feel much younger than you are.
  5. Staying in shape. Generally, all exercises are aimed at getting in shape. You want to lessen your risk of getting serious diseases, be able to go around with much ease even as you get a little older, and admit it or not, if you are in shape you feel more confident to do anything.

Plus as an added perk, most endurance trainings are generally fun and you could easily gain new friends while doing them, because more and more people are getting into it. Have you ever seen the number of marathons and triathlons happening lately? Huge population are joining because it is fairly easy to start and maintain.

So what do you need to do to improve your endurance?

  1. Mix up cardio and strength exercises. It is a good rule of thumb to not just work on a certain focus area, but involve all of your body in increasing your endurance.
  2. Break routines. Routines are a great way to jumpstart your fitness journey but you have to branch out and innovate. You have to determine ways on how to increase the intensity of your workout to achieve the results you require.
  3. Lessen the time allotted for rests. We are not saying eliminate the intervals on your workout, but determine how to maximize it by placing it in ideal areas. Rest is important for your body to adjust accordingly, but if you take it in appropriate intervals you would be able to notice the huge effect it brings on your stamina.

In conclusion, we believe that there’s a great potential for people working out to benefit from endurance training. It does not matter what your sport or weight goal is, you need to include improving your endurance in your training sessions so you could get the most out of it.



Our Nutrition Secret for Building Muscle

28 Aug , 2016  

If you are planning to pack on those muscles, remember that you don’t have to abandon all of your favored food to get toned and in shape. You just have to follow a couple of rules and stick to them to accomplish your goal of building muscles.

Nutrition Rules – Muscle Building

Trainers, diet enthusiasts, and bodybuilders know that bodybuilding is made up of more than just fifty percent of nutrition; for beginners and those who had taken some time off from the gym, they would expect to acquire some great development and enhancement when it comes to strength and mass from just regular training programs. However, this is not completely possible without a solid nutritional program.

Remember that the more serious you are when it comes to your nutritional intake, the better your gains will be; and based on research, paying attention to macronutrients (such as fat, carbs, and protein), meal timing, specific supplements, as well as calories will have a big impact to your results. Here are some of the basic nutrition and supplement rules that everyone, especially beginners, should maintain and learn indefinitely.

Focus on Protein

It’s best to take in at least a gram of protein per pound of one’s body weight since this provides adequate amounts of amino acids that are necessary for the enhancement of muscle protein. Though it is said that the necessary daily allowance for protein is less than half a gram of your bodyweight, it is said that athletes, especially those who are focused on muscle mass and strength development are required to increase that said amount.

Focus on Carbohydrates

They say that everyday, you should take about two to three grams of carbs per pound of your bodyweight; protein is one of the most important macronutrients for growing muscles while carbohydrates are close too. When stored in the muscles, these carbohydrates are called glycogen which keeps your muscles large and full while simultaneously fueling them during workouts.

Do Not Avoid Fat

About thirty percent of your daily calorie intake should be acquired from fat and unlike most individuals who are advised to stay away from fat intake (especially saturated fat), it is said that five to ten percent of the fat calories that you take in should be saturated. This is because diets with higher fat content – especially those that are higher in saturated and mono-saturated fat – appear to maintain better levels of testosterone compared to low-fat diets. Remember that keeping adequate amounts of testosterone is crucial for building and developing strength and muscle mass that will also help avoid fat gain.

Things to Eat for Building Muscles

Generally, there are hundreds of different types of food that can aid in muscle building yet there are a few that are highly efficient when it comes to this. Also, there are available food that help cover a lot of nutritional needs to avoid losing any necessary muscles. Here are some of those specific needs that are necessary for muscle building:

–         Protein is necessary for repairing and building muscles, as well as other tissues

–         To encourage growth of proper hormones while simultaneously reducing inflammation, you should get adequate amounts of fat

–         Vitamins, phytonutrients, and minerals are necessary to support your general health

–         You will need nutrient-dense calories to give off sufficient amounts of energy

As for the food, here are the some of the best and most effective kinds of nutritional food that you should eat for successfully building and strengthening muscles:


When we’re talking about all-around excellent food to build muscles, the best food there is, is salmon. Salmon is packed with protein and great amounts of omega-3 fatty acids – both being excellent nutrients for repairing and building muscle tissues while also keeping your hunger on track. Furthermore, salmon is also rich in nutrients such as Vitamin D, selenium, niacin, Vitamin B12 and D.  Other health benefits that are linked with salmon include improving your memory as well as cholesterol reduction.

Cottage Cheese

This is not known to all but cottage cheese is almost entirely made of casein protein; this is a slow-digesting type of protein which only means that it is perfect for maintaining muscles; plus, it is also very efficient for those who go for long periods without really eating. Additionally, cottage cheese is also known as an excellent source of calcium, vitamin B1, as well as other vital nutrients.


The perfect protein – eggs have the ability to develop and enhance lean muscle and strength gains with the help of its yolks where all the cholesterol is located. If you are somewhat worried about cholesterol from the yolks, these have been shown to drop the amounts of bad cholesterol particles that are linked to atherosclerosis.


The polyphenols contained in apples aid in the enhancement of muscle strength while also preventing muscle fatigue, allowing you go through more rigorous training sessions for longer periods. It has also be found that these polyphenols can further increase your body’s fat burning properties as well, which is why experts suggest eating apples before any workout session.