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Full Body Workouts for Men and Women

Full-Body Workout
Plank Workout

Full-body workouts come with lots and lots of benefits for both men and women. From building your muscles to enabling an increase in your strength to help you gain better flexibility and balance as well as burning excess calories and fat.

Recent studies talk about how full-body workouts are a crucial part of getting older and warding off diseases like Alzheimer’s, Diabetes and Parkinson.

This article will inform you about full-body exercises for both men and women and list full-body workout programs you can try yourself.

Full-Body Workouts for Men

Unlike other workouts, the full-body workouts save time while making sure to promote better fitness. Of course, you’re still going to have to work hard, but you won’t have to train daily using this system.

Here are a few things to keep in mind with full-body workouts:

Lift as heavy as possible: Don’t make the mistake of training lighter with lighter weights to conserve energy. If you’re not lifting heavy, you won’t get the results you’re looking for regardless of your program.

Full-Body Workout
Tyre Flip for the full-body workout

Train once every two days: You can use your rest days to add a few cardio sessions to your schedule.

Don’t work out for more than an hour, longer workouts aren’t better. Shorter workouts will help you get the best results.
Maybe have a protein shake after your workouts: This will help to replenish glycogen and enable the process of recovery.

Full Body Workouts for Women

The full-body workouts for women are pretty much the same as the workouts for men. Typically, these workouts come with a whole number of benefits for women.

First of all, a full-body workout ensures that you do not neglect any area of your body, and this is as opposed to other exercises that target specific muscle groups. Full body training will enable you to burn more fat in a single session.

Also, a full-body workout gets your heart rates up, thereby enabling cardiovascular fitness. These are apart from the general benefits that exercises have for women, which include helping to prevent medical conditions like diabetes.

Beginners Full-Body Workouts

Fullbody Workout Program with Low Volume Compound Moves

This a workout of reduced volume which targets muscle maintenance without depleting much glycogen.

These moves won’t drain your muscles of glycogen. If you are on a diet, these cuts lower carbohydrate so its definitely one of your best choices.

Remember to pay attention to your diet during these workouts because it has an impact on the design of your program.

Here are some of the Full-Body Workouts Plans:

  1. Barbell Squat
    3 sets, 5-6 reps
  2. Barbell Bench Press – Medium Grip
    3 sets, 6-8 reps
  3. Bent-Over Barbell Row
    3 sets, 6-8 reps
  4. Upright Barbell Row
    3 sets, 6-8 reps
  5. Crunches
    3 sets, 8-10 reps
  6. Time-Pressed Full Body Workout

This one’s for you if you do not have a lot of time on your hands. It contains short and intense workouts that are very useful without getting you drained. And you can, of course, keep up with your low-calorie diet.

Note that the goal with this workout is not a fat loss, so if you’re doing this, you need to be sure that your diet can enable this fat loss.

  1. Barbell Full Squat
    2 sets, 6-8 reps
  2. Barbell Bench Press – Medium Grip
    2 sets, 6-8 reps
  3. Dumbbell Shoulder Press
    1 set, 8 reps
  4. Dumbbell Bicep Curl
    1 set, 10 reps
  5. Triceps Pushdown – Rope Attachment
    1 set, 10 reps
  6. 6.Sit-Up
  7. 1 set, 15 rep
  1. Depletion Full Body Workout

These workouts are perfect for burning fat and should be performed once in a while. Typically this helps to remove carbohydrates from the body and would be done after diets that cycle carbohydrates.

Note that you should decrease the weight you lift on this workout because it requires higher rep ranges.

This workout can be completed once a week or less. Also, keep your rest periods shorter so as to get the best metabolic benefits.
Now, here is the Full Body workout plans:

  1. Leg Press
    2 sets, 10-15 reps
  2. Barbell Bench Press – Medium Grip
    2 sets, 10-15 reps
  3. Seated Cable Rows
    2 sets, 10-15 reps
  4. Barbell Shoulder Press
    2 sets, 10-15 reps
  5. Barbell Lunge
    2 sets, 10-15 reps
  6. Butterfly
    2 sets, 10-15 reps
  7. Wide-Grip Lat Pulldown
    2 sets, 10-15 reps
  8. Side Lateral Raise
    2 sets, 15-20 reps
  9. Standing Calf Raises
    2 sets, 15-20 reps
  10. Dumbbell Bicep Curl
    2 sets, 15-20 reps
  11. Pushups
    2 sets, 15-20 reps
  12. Hanging Leg Raise
    2 sets, 15-20 reps
    3 Day Full Body Workout Program

Here’s a program for Full-body Workouts for Home you can complete in 3 days:

Full-Body Workout
The Workout

First Day Full-body Workout Moderate

Moderate volume and intensity

  1. Barbell Squat (Alternating sets)
    4 sets, 6-8 reps (1-minute rest)
  2. Chin-Up (weighted)
    4 sets, 6-8 reps (2 minutes rest)
  3. Standing Military Press (Alternating sets)
    4 sets, 6-8 reps (1-minute rest)
  4. Romanian Deadlift (single leg)
    4 sets, 8-10 reps (2 minutes rest)
  5. Sit-Up (Alternating sets)
    4 sets, 20-30 reps (no rest)
  6. EZ-Bar Curl (weighted)
    4 sets, 8-10 reps (1-minute rest)
  7. Running, Treadmill (weighted)
    1 set, 15 minutes

Second Day High-intensity Full-Body Workout

  1. Clean Pull
    4 sets, 3-6 reps (2 minutes rest)
  2. Front Squat (Bodybuilder)
    Alternating sets
    5 sets, 3-5 reps (90 seconds rest)
  3. Bent-Over Barbell Row
    5 sets, 5 reps (2 minutes rest)
  4. Barbell Bench Press – Medium Grip
    Alternating sets
    5 sets, 3-5 reps (90 seconds rest)
  5. Romanian Deadlift
    5 sets, 5 reps (2 minutes rest)
  6. Hanging Leg Raise
    4 sets, 10-15 reps (2 minutes rest)
  7. Running, Treadmill
    1 set, 2 miles

Third-Day High-Intensity Full-Body Workout

  1. Barbell Squat
    Alternating sets
    4 sets, 12-15 reps (90 seconds rest)
  2. Pullups
    4 sets, max reps (90 seconds rest)
  3. Barbell Incline Bench Press Medium-Grip
    Alternating sets
    4 sets, 12-15 reps (90 seconds rest)
  4. One Leg Barbell Squat
    4 sets, 15-20 reps (90 seconds rest)
  5. Preacher Curl
    Alternating sets
    4 sets, 12-15 reps (no rest)
  6. Dumbbell One-Arm Triceps Extension
    4 sets, 12-15 reps (no rest)
  7. Ab Roller
    4 sets, 15 reps (1-minute rest)
  8. Running, Treadmill
    1 set, 2.5 miles

What You Should Know About the Biology of Weight Loss

Biology of Weight Loss
Biology of Weight Loss

As people age, they find it more difficult to keep unwanted weight off, and they choose “fad” diets to shed weight quickly. However, losing weight and keeping it off is really about making a lifestyle change that includes a healthy diet and an exercise program.

Lifestyle Changes for Weight Loss Do More Than Diets

A lifestyle change is more than a “fad” diet. For safe, effective, and long-term weight loss, you should change your overall lifestyle to incorporate a healthy diet, an exercise program, and stress management.

According to UnityPoint Health, a balanced lifestyle includes high-quality, nutritious whole foods, fruits, veggies, and whole grains along with an exercise program of 30 minutes of exercise five days a week. “Fad” dieting leads to temporary weight loss that usually returns quickly.

With an overall lifestyle change, the effects are long term, you fill your body with foods that fuel and nurture it, and the physical activity keeps your muscles and bones strong and healthy.

Biology of Weight Loss
The Biology of Weight Loss

What Do You Actually Lose When You Diet?

During a healthy lifestyle change, eating nutritious foods with an appropriate activity level, your body will start to lose fat, which is the goal.

According to TruVision, to continue this fat loss while still building muscle, you want your body in a marginal energy shortage eating fewer calories than you’re burning but making sure you are eating adequate amounts of protein.

Protein builds muscle, so make sure this is part of your daily diet. You don’t have to lose muscle while losing weight. With careful diet management and full-body strengthening routines, it’s completely possible to lose fat without losing muscle.

This is why exercise is vitally important as part of a healthy lifestyle because muscles burn more calories and will aid in your overall weight loss.

Benefits of a Balanced and Healthy Lifestyle

According to Tasting Page, there are so many benefits to leading a balanced and healthy lifestyle. Exercise brings about a sense of happiness, relaxation, and improved self-esteem.

You experience improved sleep due to a regular exercise program. Exercise lowers your risk of cardiovascular disease and diabetes. Lastly, living a healthy lifestyle with regular exercise boosts your endurance while a healthy diet gives your body all the nutrients and vitamins it needs to perform each day.

While losing weight might seem like a large task, the truth is that it’s very simple. All you have to do is to take care of your whole body, eat healthily, stay active, limit your stress, and get a good night’s sleep consistently. Your body will thank you each day.

How to Lose 10 Pounds in One Week

Lose 10 Pounds
Woman underwater

I am doing this now, trying to lose 10 pounds. I’m in the process of cutting weight this week. To achieve my goal I’ll be doing intermittent fasting, performing high-intensity interval training, drinking a bunch of water, cutting sugar to almost zero and cutting my carbs to a minimum.

Next week, I’ll update this story to let you know how it turns out. After two days I have dropped three pounds and am pretty sure I will meet my goal.

Concerning this post-one of the most dreaded topics, today among teenagers and adults is obesity, sometimes the loss of 10 pounds is all we need but a lot of times it’s more- maybe much more. People are scared of putting themselves in uncomfortable situations. Losing weight is an uncomfortable situation. Obesity can pose crave issues for personal health, it is something that people need to pay attention to for an optimal life.

In spite of the threats posed by obesity, people who are obese and can’t seem to find a way to make a change need encouragement from people who have achieved their weight loss goals.

If you are one of them, you should read this whole article, we will be going over ways to rid some of your body weight in just a week it will involve sometimes putting yourself in uncomfortable positions, as they say, no pain no gain…it’s true.

We will try to make it as comfortable, but there will be times discipline will be needed. Another thing you should know is, these tips are all medically supported with no side effects if performed within reason.

Go for Lean Proteins and Consume Fewer Calories

Ordinarily, most overweight people gain weight through the consumption of carbs and sugar. Most of these carbs and sugar come with high starch contents, and they are the basis of what causes weight gain.

It is true you need to eat carbs, especially for energy and vitality, but when doing so, you are advised to go for meals with low carbs. In these meals, you will still get enough carbs to give you the energy you require, but you also get lesser carbs that would help you in avoiding weight gain.

Examples of carbs include: whole grains, brown rice, low carb vegetables, etc. When going for proteins too, you are advised to go for lean proteins that would help in metabolism and prevent the accumulation of fat. As such, you should always consider proteins like fish, lean meats, beans, etc. when trying to lose weight fast.

Avoid Junk Food by all Means

One of the things everyone serious about losing weight fast must do is to avoid junks by all means. Wastes are so easy to get, and they are mostly cheap. Most Junk food is terrible because of the sugar in the food.

The temptation with junks most times is, they are quite sumptuous and can fill in the gap before getting a good meal. As good as that sounds, if you are very serious about losing weight and getting the perfect body you have ever desired, you have to be disciplined enough to run away from them.

Junks are so addictive, and you can eat a lot of them within the space of a short period. Now, that is not the main issue. The leading cause of concern is, these junks contain a lot of high carbs and fat that would do a lot in increasing unwanted calories in your body, and you should avoid them by all means.

Instead of relying on junk, try as much as you could not skip meals, and when they need to eat arises, go for fruits instead.

Stop Late Night Meals

One of the most significant harms you could do to yourself is to eat late meals. It is even worse if what you are eating late is junk food. The truth is, when you eat late at night, you are probably accumulating a lot of harmful carbs laying on your gut as you sleep.

Ideally, once you sleep, your system won’t be able to work the way it should, this means the digestive process will also be overworked. One of the leading causes of weight gain and obesity is unprocessed fat and carbs in the body system while sleeping.

It is even worse when what you are eating late-night junk food; these meals generally offer no nutritional value and are very hard to digest. If you can avoid eating late night meals and stay on your fitness routine, you will quickly lose as much as 10 pounds in a week, if not more.

Make it a habit to Workout

You can adhere to all the procedures giving above and still get no result if you refuse to engage in work out activities from time to time. To get rid of fats and carbs and finally get in shape, working out is something you can’t avoid.

Taking part in physical activities like running, weight lifting, swimming, and other aerobic exercises would help you in burning more calories in a day than what other activities like dieting would in three days.

If you are serious about losing weight fast, you need to register at a gym and also take part in other physical activities from time to time.

Engage in Occasional Fasting

Fasting is seen as a religious or spiritual thing, but it isn’t that way always. You can actually deny yourself of food at some point in order to get in the perfect shape you want. It is not a hidden fact that when you eat, you tend to gain some calories.

Forget it, either you are eating right or not, the truth is, you are still gaining some calories. If you can avoid food for some time or probably hours within a day, you stand a chance of cutting down on some of the calories you take in, and that would automatically lead to weight loss.

This formula is proven and has been extensively used by a lot of people to lose weight. You can also get on the bandwagon to cut down on some unwanted calories.

Be Active in Your Daily Life

The truth is, by taking part in any activity, you stand to burn a considerable amount of calories. By walking a 20 meters distance, you have cut down on some calories, it is that easy, and that is why you need to be involved in a lot of activities. High-intensity interval training is your friend

If you are serious about losing your body weight fast, you should know this is not the time to sit in front of the TV all day to see your favorite series. No, you need to be involved in a lot of things.

If you are employed, go to work, take part in as many activities as you can at work and help someone else do something if you can. Volunteer to buy lunch for friends from the nearest restaurant if you can, get busy between the sheets if you have a partner.

All of these would actually help a lot in burning a lot of calories, and you would be on your way to having a great body shape before you even realize.

Lose 7 Pounds in one week
Lose 10 pounds

Be Mindful of what You Drink

A lot of people think the only way to gain weight is through eating. No, you can learn a lot of weight through drinking, and that even includes the drinking of water. You should also understand that a lot of weight you will lose will be water weight, you will need to lose water weight.

While water is not one of the things you should be most concerned about, you have to avoid consuming drinks like energy drinks, fruit juices, beverages and a host of other drinks in that category, especially alcoholic beverages as they contain a lot of liquid calories that would most definitely lead to weight gain.

Instead of taking these said drinks, you should consider taking water (in the right proportion) for the time being or bring other healthy beverages like coffee and green teas. Coffee and green tea mainly help in improving metabolism, and they are also excellent sources of antioxidants. Coffee also contains caffeine, which would help significantly in providing the energy you need to burn the necessary calories you daily.

It may sound quite unbelievable, but by simply following all the simple steps we have provided for you above, you can be sure that cutting down as much as 10 pounds in your body fat and weight is practically possible in just a week.

Just like we said earlier, these procedures are tested and trusted as they have helped a lot of people to lose body weight within a short period.

All you would need to do is to follow the procedures to the letter by being disciplined and leaving no stones unturned in adherence. We wish you all the best in your quest to get that perfect body shape you have always dreamt of.

Do All Marijuana CBD Derivatives Behave the Same?

Marijuana CBD Oil
Marijuana CBD Oil Plant

CBD oil is currently being celebrated as a cure-all for several conditions including autism, Parkinson’s Disease, and seizure disorders, many people have jumped on the Marijuana CBD oil bandwagon.

Unfortunately, while the anecdotal evidence is heartening to people suffering from conditions that modern medical treatments can seldom help, it’s critically important to note that not all Marijuana CBD oils are created, packaged, or tested the same.

It’s important to be aware of these things so that you can make an educated choice when deciding what to buy or try.

Plant Varieties Matter

CBD oil is harvested from cannabis plants. So is THC. CBD oil is not from the part of the marijuana plant that gets you high. However, anyone growing or harvesting hemp should be aware that CBD, or cannabinoids, occur in different concentrations in different plants.

Think of them like apples. Golden Delicious, Pink Lady, and Gala are all apples but have remarkably different flavors. While Red Delicious apples are a nice addition to your lunchbox, they’re not a great option for a pie. Jonathan apples make a delicious apple crumble or pastry, but as a snack on their own, they leave a lot to be desired. However, hybrid hemp plants are being developed to deliver the most effective CBD.

Handling and Testing Matter

Harvesting CBD oil from hemp plants can be done in a variety of ways. One method commonly used by those who bottle CBD oil for sale is to use a carrier oil to force the CBD out of the cells of the plant.

Anyone purchasing Marijuana CBD oil should find some that have undergone rigorous third-party testing to confirm that the oil has been safely extracted, contains a low to a nominal dose of THC, and is suspended in an oil that’s skin or ingestion safe.

Depending on the marketing plan for a particular CBD oil, there may be excessive levels of THC in the product. For example, current regulations allow some THC in a CBD blend, but a third-party tester can tell you percentages.

Before buying any therapeutic CBD oil for application or ingestion, make sure that you know that ratio or cannabinoid profile.

How They’re Processed Matters

Growers of hemp and CBD processors face a double-edged sword when trying to get their blends approved for promotion as successful pain relief or anxiety-reducing tools namely, growers and producers are concerned about criminal prosecution.

Thus, there’s been almost no regulation or oversight of CBD production and manufacturing. Unfortunately, these inconsistencies have led to products that can vary greatly by batch and even within production runs.

Anecdotal evidence from users has been widely varied. Even some of the highly-rated CBD oils all have different reported effects at times, as well as different claims as to how they work or how fast they work.

Regulation Equals Safety

Growers and those who package CBD oil must come to the table with protections so their products can be tested and regulated before going on the market.

As CBD oil is promoted as a treatment for anxiety, pain and seizure disorders, caregivers need the comfort of knowing the oil they’re applying has been fully vetted and found safely consistent.

Research is Still Ongoing

While there are several studies promoting the positives of using CBD oil, the science of regulation has fallen behind. Yes, some people get great results from a product.

But will the same product work the same for others the next time? What are the side effects? What are the long-term risks? These are all things you should consider when deciding which marijuana derivative to buy.

It could well be that the anecdotal evidence around CBD oil is well-placed and that testing on the plants and the study of the cannabinoid profile, carrier oils, and the manufacturing process will ultimately prove the anecdotal evidence to be correct.

However, it’s important to be wary of the risks until the industry is safely subjected to rigorous growing and quality standards.

5 Rituals For A Peaceful Mind and Body

Peaceful Mind
Peaceful Mind and Body

The human race is chaotic and unorganized at times we fight every day for the proverbial peaceful mind and body. One thing you can count on is that humans will be reliant on rituals. I love the ritual of physical exercise it makes me feel good. There are things, events, processes, etc. that a person gets used to doing overtime.

In a sense, these are habits that have been formed over time. Another name for these bad habits can be identified as ruts. Feeling stuck in a rut is something every human being experienced from time to time and it can be stressful on both the mind and the body. 
In order to ensure a balanced state of mind that captures peace in both the body and the mind, one must learn to create good habits, or rituals, for themselves. This mantra is being chased by every person who lives on this planet right now.

Even though most of them have no idea they are chasing peace, they are. Science says it takes less than one week to start a bad habit, but it takes almost thirty days to form a good one. This article will show you five daily rituals you need to capture that peaceful mind and body mantra and establish those good habits which balance and correct the troubles of life.

#1 – Get A Good Night’s Sleep

According to the Smithsonian Institution, nearly one-third of all Americans are getting six hours of sleep or less per night. This just isn’t going to cut it if you’re looking for a balanced mind and body for the duration.

Getting a restful night’s sleep is crucial to both mental and physical health. The body needs eight hours of restful sleep in order to go through important regenerative processes through the night.

While the body slips into the unconscious state, the mind allows that centered feeling that one needs to think clearly the next day. You can also rely on things like CBD and Melatonin if you are overstressed or restless.

Make sure you’re getting enough sleep because if there is a problem, it’s a good possibility that you’re not resting well. 

Peaceful Mind and Body

#2 – Rehydration for a Peaceful Mind

One of the lesser-known facts about the human body is what happens after the body has been asleep all night long. While everyone knows you should get enough rest, a lot of people still don’t adhere.

However, when your body is asleep, it is in a state of dehydration. Once you wake up from your sleep, make sure to drink at least eight to sixteen ounces of water after you get out of the bed.

Do this before you shower, brush your teeth, or anything else. Water first. Doing this makes your brain more active and alert and kick starts your body’s metabolism and you’re ready to start your day.

#3 – Regular Chiropractic Adjustments

Someone who regularly feels out of balance needs to begin a regimen of adjustments at least twice monthly. When you give yourself over to professionals who specialize in chiropractic care, they can guide your body into the balance it needs.

Getting regular adjustments can help keep you on track to a peaceful mind and body every health and wellness enthusiast desires. Treatment plans and adjustments include the restoration of functional properties your body should be doing naturally.

Chiropractic care is also injury prevention medicine and keeps the body at peace. When the body and mind are both at peace balance is restored. 

#4 – Meditation

With the hustle and bustle of your busy life, your inner person can become lost and chaotic in all of the noise around you. You are responsible for a lot of things as well as a lot of people around your home and in your family.

It is easy to lose yourself in the mix and meditation allows you to reign your mind back into the peaceful circle of yourself. Instead of starting your day by bulldozing through your work/family routine, make time for meditation before your day starts.

Walkthrough the kitchen to the living room. Feel the floor on your bare feet and concentrate on your breathing. Slowly sit in the middle of the living room floor and feel the quiet atmosphere around you.

Take that in and keep your breathing in check. Close your eyes and simply wash out everything around you. Even if you have only ten minutes every morning, meditation is important to keep your mind balanced before your hectic workday starts.

Peaceful Mind through Meditation

#5 – Eat on a Schedule

The next mistake many people make is missing meals. Of course, eating healthy is a top priority and having a meal plan in place will help with this special routine. However, don’t skip out on meals.

Your body needs the fuel to keep you going throughout the day and it is easy to keep doing what you’re doing and tell yourself you’ll have something in a few minutes. Work out your food schedule and plan for it. Your body will thank you.

In Conclusion

It is very important that you concentrate on building critical rituals and essential habits that will pull both your mind and body together in a peaceful way. Yes, you may have a hectic life.

You may also live in an environment where chaos reigns supreme, but this doesn’t mean peace can’t be in control of your mind and body. You are a combination of what you take in.

Having a ritual of good habits can be accomplished by staying consistent and monitoring yourself for a while. After that, you will begin to see these rituals come naturally and before you know it, both your mind and body will come together as one in a peaceful way.

Uncomfortably Healthy-Meet David Goggins

Davis Goggins
David Goggins at The Badwater race

Before I start this article on David Goggins I want to let people know-Goggins’ story is a mental story not a physical one…I think I’m late to the David Goggins bandwagon; it doesn’t bother me. I’m just glad that I came across him on Instagram. I was wasting time-cruising through Instagram, checking out the peacocks and motivators.

I follow quite a few people who move the needle, people who have done good in life and try to motivate others to do the same. It’s one of the things I like about ‘the Gram”. It’s easy to eliminate people who post-drama or who are totally about peacocking and no substance, I try to exclude those people from my Gram feed.

So I see this guy who has little to no body fat jogging talking into a camera. I usually scroll Instagram with the sound off, but I wanted to hear what this guy was saying, so I turned it up.


Goggins had a gravel voice like a drill sergeant or a pirate. He was out west someplace jogging during the heatwave the happened a couple of months back. There were tons of heat advisories in California, and the news was talking about people dying because of the heatwave. But Goggins was out jogging barking at his followers talking about STAY HARD.

This leads me to do a couple of Google Searches and look at some Youtube videos of this man David Goggins. It turns out this wasn’t a waste of time. Goggins I came to find out was the real thing. He grew up in the Midwest (Indiana) like me (Iowa).

His high school problems were the same as mine. He had decided to enter the military after high schools, like me. David Goggins became a Navy Seal, Paratrooper and Army Ranger. I went into Miltary Intelligence. By the way, no one has ever been a Navy Seal, Airforce Tactical Air Controller, and an Army Ranger. The U.S. Defence Department and numerous publications who monitor these things have called Goggins Toughest man in the world.

Goggins the Book the Legend

I was intrigued and wanted to learn more about Mr. Goggins; I found out that Goggins was a Navy Seal legend for going through Seal boot camp three times in one year. But digging deeper into his story, I found out he was also an ultramarathoner, once held the world record for pull-ups doing 4031 in an 18-hour span. But there was a lot more to Goggins than the physical feats.

He continued to push his body and mind to new levels and that was the real message of his book “You Can’t Hurt Me”. Goggins self-published autobiography, the book was No.2 behind Michelle Obama’s book “Becoming” for a couple of months when it was first released. The book has went on to sell more than a million copies and seems to have really connected with the readers.

I purchased his book and brought the book on tape to listen to during my workouts and walking my dog-Juniper. His book was compelling, he was a man that had a tough childhood, and he could have easily taken the comfortable path that most people take and lived a whole different life.

This, in my opinion, is what resonated with readers, and is also what he preaches in his YouTube videos and his “Goggin shorts” his minute-long videos he records on his runs. What I take from his message is that each of us has a lot more in the tank, a lot more, we could accomplish if we can push past that voice that says- “I’m uncomfortable and should probably quit now”. 90% of people listen to that voice and shut it down every time.

David Goggins running in the Dessert
David Goggins uncomfortably healthy

In his book, Googins faced numerous obstacles, from high school learning challenges to losing 100 pounds in three months to join the Navy. Along with having to repeat the Navy Seal Boot camp three times, and running 100-mile marathons on two bad legs and three days’ notice. During each of these challenges in his life, he ignored that voice and pushed through, to accomplish things most people dream about.

Goggins 40% Rule

Goggins showed in his book that if you can get your brain to push past that initial urge to quit when things got uncomfortable you could really surprise your self and become stronger both physically and mentally.

If there is anything that Mr. Goggins was a master at was not listening to that voice that tells you to stop. Goggins talks about how people push to about 40% of their max. To Goggins that little voice usually shows up at 40 % of max and this is when this feeling uncomfortableness sets in and people shut it down.

It’s true; I remember going through basic training when I was in the Army and being on a mountainside that was almost straight up, with a rucksack that weighed 50 pounds and a rifle in my hand and thinking about how incredibly hard it was not to make a mistake and being dead.

I was three fourth of the way up, and I wanted to stop, I was scared. But no one was coming to save me. I pushed through and made it to the top. It was one of the first times I had to go past 40% in my life. It took about 90% of me not to meltdown and maybe not be here. I that was 25 years ago, and I still think about that time all of the time and measure things in my life by that.

There were other instances in the military that got my motor up to 75-80% but nothing even close to as much effort as that mountainside took out of me to-just-not-die. Goggins did this all of the time, and he had trained his mind to push past and even enjoy the uncomfortable goals in life.

David Goggins Unreal Work Ethic

Goggins has run more than 60 Ultramarathons (over 100 miles). He has entered numerous triathlons and has built a career speaking to pro sports teams and fortune 500 companies about tapping into the 60% percent that we all leave on the table.

I’ve listened to his books a couple of times and have read the book as has my wife. I thought I was being a fanboy, because Goggins had made me think about how much I was left in the tank, in my work and my workouts. Goggins is known for doing 10-20 mile runs every day and maybe 1000 situps and pushups.

Another thing Goggins was known for his cold water training in the seals and in his training. This is just one day, so he’s showing that these large goals can be done regularly.

As he says over and over in his books and videos a person doesn’t have to do the stuff that he does, but also a person shouldn’t try to say that he some superhuman or something, he just a person that pushes through that voice in your head that says that this isn’t comfortable lets shut it down.

For example, I worked with a trainer for the last ten months. My trainer Stan is a good guy; he helped me when I need to get back into shape. But he didn’t push past tat 40% much either.

I’m in Miami; it’s very hot and humid down here in the summer rainy season. Stan had me working out in the shade. We would do 3 or 4 sets with 5 or 6 reps; he didn’t believe in setting rep totals. It was good, I would sweat through, and I guess he thought he was doing his job.

David Goggins Mental Toughness

For me after discovering Goggins -I knew that I could do more, a lot more. I stopped seeing Stan my trainer and did research on my problem areas and https://e-healthynews.com/how-to-lose-10-pounds-in-one-week/. I work now in full sun, on the roof of my building, I do five sets with 12 reps.

Plus I run on the roof with a 50-pound weight vest. When I am finished with that part of the workout, I swim 20 laps, and as I get stronger, I will add more reps and more laps to this workout because I want to at least get up to 80- 90 % of myself and push past being uncomfortable.

Goggins’ message seems to resonate with a lot of people-his videos on Youtube have millions of views. If you read the comments on his social media or videos channels people love him and understand that they have been coming up short on what they can accomplish.

Being in tip-top shape-with your mind, and body is something that people will see a lot and embrace more in the future. The smart crowd is not going to want to get mixed up with our hospital system. They understand that a lot of the worst germs are in the hospitals.

Along with avoiding hospitals, people are also discovering the health benefits for your body but also you’re MIND when our in great shape. I’ve noticed that a lot of Tech titans in California and New York- Jeff Bezo’s owner of Amazon, looks like a bodybuilder, Mark Zuckerberg owner of Facebook is jacked, and in great shape. Look at your a lot of your favorite music artist and actors, these people hit the gym hard daily.

These people got the memo, Doctors have stated in numerous new health and exercise studies that they have NO MEDICINE THAT REVILIES EXERCISE. When I heard that, it told me everything that I needed to know. The future of healthy living will be people who exercise and people who don’t, it’s as simple as that, Goggins figured this out before a lot of us, but we still have time to change our ways.

11 Ways to Loss a Bunch of Weight

11 Ways to loss weight
Cutting the pounds

THE WEIGHT LOSS INDUSTRY is a multi-billion dollar money grab. Companies like Weight Watchers and Jenny Craig print money giving suggestions on how to lose weight with really no guarantees that any of it is going to work. This industry has a lot to do with our obsession with losing some weight.

But really it’s our lifestyle choices that have always posed the threat to our health. We Love food, we love sugar and after we get sick of being fat we look for the Jenny Craig website or head to Amazon to buy Garcinia Cambogia.

With the kinds of foods, a lot of us consume daily, the risk of obesity and its associated hazards are always on the rise. The health dangers of being overweight are numerous, including issues like high blood pressure, Diabetes, Stroke, and Heart Diseases.

In the face of all the negative effects of being overweight and with more people getting obese or being at the risk of obesity, lots of people are seeking healthy ways to lose weight and preserve their health.

Here are 11 healthy steps you should take if you’re looking to shed that extra weight.

Drinking-Water for Weight Loss

Numerous studies have shown that drinking water one hour before meals helps a person lose five times more weight than a person who doesn’t.
Water helps to boost metabolism by about 25% to 30% in nearly an hour or an hour and a half.
If you are a dieter, drinking half a liter an hour before your meal can help you eat fewer calories and lose 44% more weight.

Green Tea is a Great Weight Loss Helper

Drinking green tea is another excellent way to get rid of excess weight. Green tea consists of antioxidants called catechins as well as caffeine in small amounts. These catechins can work with the caffeine to help you burn the excess fat.

Sugar is one of the biggest causes of obesity. Besides the fact that it comes with the risk of other health issues like diabetes, sugar is not your friend.

Cut Down or Cut out Sugar Altogether

Significantly reducing your intake of sugar and foods containing lots of sugar is one of the most effective ways to get rid of unwanted weight.

11 Ways to Loss Weight
Your biggest obstacle the plate.

Go Low on Carbs

Commit to a low carb diet. Apart from helping you https://e-healthynews.com/how-to-lose-10-pounds-in-one-week/, eating low carb diets also has numerous other health benefits.

Eat Eggs (or any quality protein) for Breakfast

You probably already know that whole eggs come with tons of health benefits, and one of these is undoubtedly weight loss. One of the newer ways that people have discovered to get the protein of eggs into their diet is –egg white protein powder, they call it muscle egg.

Eating an egg or any quality protein sources for breakfast can help you consume fewer calories over the next 36 hours and of course, help you lose unnecessary fat.

Aerobic Exercises Helps you Lose Weight

There is definitely another excellent and effective way to get rid of that excess weight. Aerobic exercises are particularly effective in getting rid of belly fat, which can cause metabolic diseases. Exercise steps classes are an excellent way to get off your butt and get to it.

Aerobic exercises will not only help you burn weight but will help improve your mental and physical health.

Chew Slowly to Loss more Weight

Eating too fast, or should we say chewing your food slowly can help you eat a lot fewer calories as well as increase the production of the hormones responsible for triggering weight loss.

Chewing your food more thoroughly may also help to reduce your intake of calories at a single meal. This will definitely help you cut down on the excess weight.

Get Enough Sleep is Essential in Losing Weight

A lot of people do not even consider sleep when they think of losing weight. However, getting sufficient sleep is as important, in your weight loss journey, as eating a healthy diet.

Not getting enough sleep escalates the risk of obesity to about 89% in children and 55% in adults. If you’re going to lose that excess weight, you really should be thinking of improving your sleeping habits.

Many people are in sleep deprivation and don’t know they aren’t functioning at 100 percent.

Control Your Portions is Very Important to Cut Weight

Eat less food than you typically do, that’s it. Controlling how much food you take in per time goes a long way to help you get off the unwanted weight.

Having a food diary can make this process a lot easier for you to be disciplined with your intake of food and lose weight.

Eat More Fruits and Vegetables

There are many nutrients that fruits and vegetables contain which make them excellent food options for weight loss.

Eating just fruit before noon is excellent for weight loss and balancing your energy output in the early part of the day.

Fruits and vegetables contain a lot fewer calories and a lot more fiber, making them perfect for you if you want to lose weight.

Fruits also contain a lot of water which makes them very filling. This prevents you from getting hungry as quickly and needing to eat more unhealthy foods.

Let Go of the Carbonated and Sugary Drinks

Sugar in liquid form is just about the worst thing for you if you want to lose weight. We already noted that sugar is terrible, but sugar in liquid form is even far worse.

All soft and sugary drinks like coke and even fruit juice are bad for you if you want to lose weight.

Studies have even shown that drinks and beverages sweetened with sugar are responsible for about 60% of obesity in children. That’s how risky sugary drinks are.

Replace your fruit juice with fruits instead and make smoothies if you want a drink.

In Conclusion

On the journey to weight loss, a lot of people choose to diet as a way of getting back in shape. However, while this may bring results, the results are not sure to be lasting ones.

The truth is, when you diet, you’re still at risk of gaining unhealthy weight over time.

You should also know that, in most cases, dieting is not a habit a lot of people can maintain for a very long time.

People over the course of their lives have tried numerous ways to lose excess weight.

As an alternative to dieting which will not bring you the lasting results, you should look to make lifestyle changes.

Choose healthy eating habits because is actually the easiest way to stay at a healthy weight. A lifestyle you maintain over the course of your life is much easier than yo-yo diets.

In addition to eating healthy, developing healthy routines like exercising regularly will help keep your weight in check and keep you healthy.

13 Reasons Cold Showers and Ice Baths enhance your Health

Ice bath, Cold Shower
Ice bath

Cold showers and ice baths have numerous benefits for your health. A cold shower typically enables an improved flow of blood, which improves overall health naturally. The shock of the cold water also improves your cardiovascular health.

I have been a proponent of cold showers and ice baths for a few years now, I find that it really helps my skin complexion and overall skin tightening.This article is going to tell you just why you need to be having more cold showers and ice baths in your life.

Ice Baths for Recovery

An ice bath is believed to be a beneficial step for recovery after a workout. Here’s how an ice bath can help your recovery process after a workout:

Generally, ice baths reduce inflammation and support recovery by altering the way blood as well as other body fluids flow through the body. When you immerse yourself in cold water, it causes your blood vessels to constrict.

The blood vessels open right back up when you come up out of the water. This process helps you to get rid of the metabolic waste and lactic acid in your muscles after a workout. This works especially well in people’s lymphatic system.

Unlike your heart, which can continuously send blood to all parts of your body, the lymph nodes are void of a pump. Since ice baths can manually cause vessels to constrict and open, it enables stagnant fluids present in the lymph nodes to be transported around the body.

An increase in blood flow feeds your cells with oxygen and other nutrients which can help your body recover after a workout.

Ice baths make your body resilient and prepare you for tough situations in the future. From a mental standpoint, you’re challenging your body by being exposed to different stresses and stimuli, which makes you more resiliency. This will prepare your body for the different challenges you face in a long life.

Ice Bath Benefits

Cold water supports your central nervous system: An ice bath can be of great help to your Central Nervous System by helping you to sleep and hence, reduce tiredness and make you feel rested and ready for your next workout.

Really cold water helps to train your vagus nerve: Your vagus nerve is connected to your parasympathetic nervous system. Training this nerve can help you deal with stressful conditions a lot more easily. This is one other compelling reason to have an ice bath.

It soothes sore and aching muscles: Ice baths know precisely how to make you feel excellent. An ice bath can be your best relief after you’ve done an intense workout. Sitting in ice can soothe those sore muscles and help your body relax.

It resists inflammation: An ice bath can hinder an inflammatory response and thus reduce the level of inflammation your body could suffer. This will, in turn, help your body to recover quickly.

It reduces the impact of heat: An ice bath can significantly reduce the effect that humidity and heat can have on you. If you have an ice bath before a physical activity such as a long race in a place with higher humidity and temperature, you may experience hugely improved performance.

Cold Showers Health Benefits

Cold Showers and Ice Baths
The Proverbial Cold Shower

Here’s a list of some of the benefits of having cold showers: It enables weight loss: Cold showers stimulate the activity of the ‘good fat’ which burns calories; hence, keeping the body warm. Of course, burning calories means you’re going to lose the unwanted fat.

It enables better circulation: A cold shower allows good blood flow allowing blood to get down to organs, so they stay warm.

It reduces the risk of depression and stress: A cold shower would stimulate the blue spot of the brain, which would release the noradrenaline hormone responsible for overcoming depression.

It improves immunity: A cold shower will cause an increase in the metabolic speed rate as well as an increase in the body’s white blood cells. This will help to strengthen the immune system and resist diseases.

It supports the lymphatic system: A cold shower will support the activities of the lymphatic system, which takes the waste out of the cells. This will, in turn, help to fight infections.

It enables better sleep: Cold shower works just like tranquilizers and will help to relax you, enabling you to get better sleep at night.

It supports emotional resilience: Cold showers enable your nervous system to resist stress.

It boosts energy levels: You know that feeling when you pour cold water over your body on a cold morning, that shocking feeling that makes you nearly gasp? That’s what’s right for you.

That deep breath which a cold bath compels you to take in response to the shock increases your intake of oxygen hence, increasing your heart rate and causing blood to flow through the body. This helps to give you higher doses of energy for the day.

It improves your hair and your skin: One of the best and most natural ways to maintain got hair and skin is by having cold showers.

Coldwater will help to tighten your pores and cuticles and prevent them from getting clogged as opposed to hot water which can dry out your skin. Coldwater can also close up the pores in your scalp (as well as even your skin) to prevent dirt from going in.

Cold showers can also protect your skin from losing its natural oils too fast and can flatten your hair follicles to make your hair look stronger and shinier.

Cold Showers After Workout

Do you know that soreness that happens at your muscles after you’ve worked out? Cold showers have their way of dealing with that efficiently.

A cold shower after a workout will help to relieve your muscles after a workout and of course, help to relax even your whole body.

Typically, exercise inflames your muscles, tendons, and joints, and it is unhealthy for them to remain inflamed for long periods. A cold shower will help to get rid of inflammation, stiffen your joints and muscles, and get rid of the pain.

A cold water shower is an essential step for quick recovery https://e-healthynews.com/how-to-lose-10-pounds-in-one-week/.

Is Marijuana as Bad For Pregnant Mothers as Cigarettes?

Marijuana, Mothers Health
Marijuana Mothers Health

When you are pregnant, everything that you do affects you and your baby. It’s no secret that smoking tobacco is bad for your health – pregnant or not.

Smoking during your pregnancy escalates the risk of your baby having a low birth weight, which in turn puts your baby at risk of developing health complications soon after birth. But what does marijuana do to babies?

Marijuana Use and Pregnancy

Research shows that using marijuana during pregnancy can impact your child’s development. The chemicals found in marijuana may be hazardous to your baby’s health.

Marijuana, Pregnant, Cigarette, Mothers

Evidence suggests that marijuana use causes health complications in newborns, such as low birth weight, anencephaly, and stillbirth. Marijuana is used in several ways, including smoking from joints or pipes, eating edibles, and dabbing. It is also reportedly the most commonly used drug during pregnancy.

Marijuana’s Connection to Premature Birth

Using marijuana is linked to premature births, as indicated by a new study that evaluated marijuana use during pregnancy and premature delivery.

Results from the study show that women who used marijuana while pregnant were five times more likely to have a preterm birth. The chemicals from marijuana may be able to pass through the placental barrier, which can cause complications both during pregnancy and after birth.

It is important to note that this study doesn’t make a distinction between edibles and smoking. However, it does indicate that researching the effects of marijuana use during pregnancy is difficult because many women who smoke marijuana potentially use other substances.

Medical Marijuana and Pregnancy

As more and more states legalize medical marijuana, pregnant women may try to use it for its purported health benefits, such as improving appetite and relieving nausea.

Although more research regarding the use of medical marijuana during pregnancy is needed, there are a few barriers to the regulation of the substance. The limited available research means that medical marijuana lacks standard dosages, delivery systems, and formulations.

Furthermore, the Food and Drug Administration (FDA) does not have approved recommendations about using medical marijuana during pregnancy. Thus, doctors recommend avoiding marijuana use during pregnancy.

Consult with your physician to learn about alternative treatments for any symptoms that you may have.

Honesty is always the best policy. If you are pregnant or considering becoming pregnant, talk to your doctor. Conversations about your use of marijuana, or any other substance, are important in evaluating your risk for complications, not only during pregnancy but also throughout your child’s life.

Do you have more questions about marijuana and how it may affect you? Check out this article about using marijuana while working out.

How Are Migraines Different from Headaches?

Migrane's Hurt
Man with the dreaded Migraine headache

Migraine headaches are painful headaches that occur on a regular basis. Besides the pain of the headache, some people have a variety of uncomfortable symptoms, including personality changes, nausea, vomiting. and photosensitivity. Some migraine sufferers even find sounds, smells, and touch painful.


The recurrence of a migraine is different for different people. Some women, for example, have migraines around the time of their menstrual period. Migraines afflict other people after they’ve eaten hard cheeses or salty foods, when they don’t get enough sleep, when the weather abruptly changes and if they take certain medicines such as birth control pills. Migraines can last hours or even days.


Migraines are notoriously painful. Some people describe the pain as an axe or a power drill against one side of their head. Some people even feel the pain on both sides of their head. The pain is often described as throbbing and is sometimes resistant to treatment. Long-term migraines can be considered a disability.

Types of Migraine

There are actually different types of migraines with somewhat different symptoms. They include having a migraine with an aura, a phenomenon when the person sees zig-zag lights, goes numb on one side of their body and suffers from aphasia. There are migraines without an aura, which are called classic migraines. People can also experience a migraine without the pain. Though migraine sufferers may long for a migraine without pain, this is a very scary type of headache. It comes with an aura, nausea and vomiting.

The hemiplegic migraine may make a person believe they’re actually having a stroke,  because they go weak on one side of their body and experience the aura. This type of migraine is also free of head pain.

In a retinal migraine the person goes temporarily blind in one eye, which is terrifying for someone who is experiencing it for the first time. A person with chronic migraine has the headache for more than half of the month.

Migraine Treatment

Fortunately, there are many ways to treat migraine. One newer way is through Botox injections. Botox paralyzes the muscles in the head that many doctors believe lead to migraine when they contract. Medicines can either relieve the pain when it’s happening or prevent it altogether. Doctors also prescribe anti-nausea drugs to help with the nausea and vomiting of some types of migraines.

Migraine headaches suck...
Migraine Headaches suck

Migraine headaches can be ghastly. The pain and other symptoms can be severe enough to make the person think they have a brain tumor or are having a stroke. The good news is that migraine headaches can be treated, and they’re actually not life-threatening. 

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