Featured Video

Taking Ab Advice From Your Finance Person

Joe Lawrence March 20th, 2019 | Core, Strength Training
We all dream of having six pack abs. Why then do so few people have them? Getting a flat, muscular stomach is more than just doing some exercises…it is a lifestyle change.

All of the programs out there like P90X and all of the others are great and offer incredible workouts. Many do offer diet plans and advice on how to maintain a healthy lifestyle,
Read More

4 Cardio Exercises that Build Up Your Core Muscles

Marnie Bii March 14th, 2019 | Assorted Workouts, Cardio
Although cardio routines often focus on quick, intense movements, it is possible to get the blood pumping with a series of precision movements instead. This is especially true if those movements activate a large number of muscles, such as those found in the core, at the same time. Furthermore, performing core targeting exercises will help you gain strength and stamina to enable you to complete higher intensity sessions in
Read More

Eliminating Stress Through Positive Thinking

Marnie Bii March 6th, 2019 | Mind & Body, Stress
Positive reinforcement does wonders when training canines or teaching kids how to cope with difficult tasks. The use of positivity gives people and animals a boost in confidence and pride in exchange for a job well done. Although it may seem impossible at first, you can even use positive thinking for yourself while trying to cope with stressful situations. According to the Mayo Clinic, using positive thinking patterns is a coping skill that can reduce depression, decrease distress and improve overall well-being.

You will have to steadily work toward replacing negative thoughts with positive ones until it becomes second
Read More

Enjoy the Great Outdoors for a Wellness Boost

Marnie Bii February 27th, 2019 | Mind & Body, Seasonal
As the sun starts to peek out behind the clouds, it's important to head outdoors as much as possible. Spending too much time inside can make you feel absolutely stir crazy. Heading outdoors for at least an hour a day can lift your mood, ease anxiety and give you a reason to get moving. Soaking in sunlight will increase your vitamin D levels, which also helps regulate your mood and keeps depression at bay.

Many outdoor activities double as a workout to get your heart pumping. You can walk, run, ride bikes, climb or jump rope on your outdoor excursion.
Read More

High Intensity Exercise Ideas Suitable for Couples

Marnie Bii February 20th, 2019 | Assorted Workouts, Cardio
Strict accountability often keeps you working toward your fitness goals when all you would rather do is give up. There is no better person to provide a boost of accountability than your life partner. Your partner may gladly jump on board as your fitness sidekick to work toward a better future together. Choosing a few exercises that are well suited for partner work make it even easier to achieve physical fitness as a couple. Here are three amazing workout ideas to consider.


Although the CrossFit community is incredibly supportive on its own, it helps to have someone there who intimately
Read More

Different Ways to Strength Train as a Couple

Joe Lawrence February 13th, 2019 | Strength Training
Thankfully, we are becoming a more fitness minded society. What better way to keep this momentum going than with your partner. More and more cities are creating bike lanes and running trails. There are more and more fitness classes and gyms opening all the time. You should take advantage of this as a couple.

Date nights do not always have to be about movies and dinners. Why can’t they involve some fitness? What better way to bond than through physical activity? When you sweat together, you stay together.

There are a few simple suggestions to start with. Sign up for a
Read More

Improving Your Sleep Hygiene to Reduce Stress

Marnie Bii February 13th, 2019 | Mind & Body, Stress
When you're having a difficult week, it's likely that you start deeply ruminating about past and upcoming events as soon as your head hits the pillow. Unfortunately, disruptions in your quantity and quality of sleep can worsen stress, landing you in a never-ending cycle of worry. You can keep
Read More

No Cooking Required: Exploring the Raw Food Diet

Marnie Bii February 6th, 2019 | Diet Plans, Healthy Eating
Proponents of the raw food diet go a step beyond the whole, unprocessed foods movement with their eating plan. In addition to avoiding processed food, dieters following this plan consume nearly all of their natural foods uncooked.


The idea behind this diet plan focuses on the way heat destroys essential nutrients in food. Raw food dieters believe that they consume more of the vitamins and minerals in each ingredient by foregoing the cooking process. The way heat changes food's protein structure also comes into play when deciding to only eat raw food.

Although researchers are still hashing it out, raw food
Read More

Create a Year’s Worth of Improvement Goals

by Marnie Bii January 30th, 2019 Mind & Body, Seasonal
The urge to follow a list of resolutions for the new year often fizzles out by the end of January. You can motivate yourself to continue with the resolutions by making monthly goals for the entire year. Make a specific goal (or two!) for each month throughout the year in areas you feel need improvement. The goals can stand on their own or build on each other. Plan to reassess your goals in June in case you find yourself ahead of the set mark.

While making your goals, reflect on life changes you want to see and take small steps
Read More

Do Not Quit – Get Back to the Basics!

Joe Lawrence January 23rd, 2019 | Strength Training
2015 is a brand new year, and so far all is good. There is something about the changing of the calendar that motivates us to re-invent ourselves. Instead of fighting this instinct, let’s embrace it and turn up the fitness to make this the year we got our body back on track.

In my last article, It is Never Too Late for Fitness, I talked about it never being too late to start a fitness routine and how the most important thing to do was to create forward motion. Now, it is time to tweak the routine.

If you were
Read More

New Beginnings: 3 Cardio Exercises For A Toned Bodye

Marnie Bii January 16th, 2019 | Assorted Workouts, Cardio
When done right, cardio exercises burn calories while toning up muscles throughout the body. To maximize your results, you must pick the right equipment and moves to challenge your body to work its hardest. Focusing on the same exercises all of the time only trains a particular area of your body and leaves the rest lacking. Furthermore, repeating the same movements each session will make your workout feel stagnant and quite boring. Trying out new activities and equipment can help you avoid these problems altogether. Here are three exercises to regularly add to your routine.

Jacobs ladder

Jacobs Ladder is a
Read More

It is Never Too Late for Fitness

Joe Lawrence January 9th, 2019 | Strength Training
The expression, “too little, too late” is applicable to many situations in life, just not for fitness. When it comes to fitness, forward motion of any kind is never too little. 2015 marks a new year and a great starting point to make this true.

The biggest mistake made in fitness is trying to do too much, too soon. Our bodies are amazing machines that actually become more efficient the more we use them. For
Read More

2 Cardio Exercises to Jumpstart the New Year

Marnie Bii January 2nd, 2019 | Assorted Workouts, Cardio
Whether you want to lose weight, gain stamina or improve your health, updating your cardio routine for the new year can help you meet your goals. Switching up your cardio exercises strengthens new muscle groups while keeping you from growing bored with your routine. Once you have restored interest
Read More

3 Exercises to Tone Your Shoulders

Joe Lawrence December 19th, 2018 | Strength Training, Upper Body
Shoulders are the unsung hero when it comes to men and women. Tone shoulders make every shirt or dress look better. Not to mention they are a great muscle group to start with while trying to get back into shape after the holiday cookies and big meals. So here are three exercises that will help you get those shoulders under control and you can do them all from the comfort of your own home.

The first exercise is one that my Tae Kwon Do instructor would make us do when he wanted us “to get back to the basics” and
Read More

3 Stretches That Prepare Your Shoulders for Cardio

Marnie Bii December 12th, 2018 | Assorted Workouts, Cardio
Elliptical equipment and rowing machines are cardio exercises that specifically target the shoulder area. Diving straight into these exercises could cause strain to the muscles and joints in your shoulders, leading to a serious injury. Luckily, you can perform a series of stretches that target the shoulders in particular during your warm up routine. Here are three stretches that will definitely prepare your shoulders before each intense cardio session.


Wake up your shoulder muscles with some gentle circular motions. To perform this exercise, you bring your shoulders up and back to ear level before pushing forward and back down to
Read More

Punches for a Great Cardio Workout

Joe Lawrence December 5th, 2018 | Cardio, Indoor
There are many great fitness routines you can do to get the heart pumping. I think I have done a great many of them, but always seem to go back to my martial arts training. I am going to do share an upper body cardio routine derived from this era of my life.

It is going to involve a lot punching. So, I want to cover the motion first. To throw a proper punch you need to make a fist by rolling your fingers into
Read More

Exercising at home: Top 7 Exercises You Can Do at Home

Editorial Team December 2nd, 2018 | Cardio
We don’t have to tell you that regular physical exercise is mandatory, for anyone who values their physical and mental well-being. What we do want to put across today is how you can effectively stay in shape by adopting a good workout routine; and if you think this necessarily means joining a fitness club, think again!

As long as you’re self-motivated and consistent, you can achieve amazing results regardless of where you exercise. With that in mind, here’s our
Read More

Turn Your Body Into a Metabolism Machine

Joe Lawrence November 28th, 2018 | Strength Training
The holidays are just around the corner and that means so are all of the good foods and snacks. The parties, pastries, drinks, and all the other calorie packed treats are only an arm’s length away. Even those with the strongest will power can’t say ‘no’ forever. Something has to give. I am going to give you some exercises so it is not your waistline that has to give!

The trick
Read More

Exercise is the Best Medicine This Holiday Season

Joe Lawrence November 21st, 2018 | 15 Minutes or Less, Strength Training
There is no secret that the holiday season increases the stress levels significantly. We have parties to plan, meals to cook, gifts to get, and a myriad of other things to do. It is no wonder that many people claim this as the most stressful time of the year. The good news is that you are in the right place. Exercise is the best medicine for anxiety and according to the Anxiety and Depression Association of America, regular exercise works as well (if not better) than medication. The other great remedy for stress is to be social with those
Read More

A Workout Routine for the Busy Holiday Season

Joe Lawrence November 14th, 2018 | 15 Minutes or Less, Strength Training
Staying fit during the holidays is very difficult. There are 1,000 reasons and excuses to break your day-to-day fitness routine. Although, exercise is the best remedy for the ensuing holiday stress, we still tend to find reasons to ignore exercise. This made me think of my off-week program I used to do when prepping for a tournament.

When preparing for
Read More

All health and fitness information is provided for educational purposes. Please consult with your physician before beginning any exercise regimen.