Tag Archives: guest post

Us and our success by Brooke Smitham

Hello dears!

This week I´m pleased to introduce you a good friend and a great blogger, Brooke Smitham. Her blog is fully charged with positive vibes, make sure you follow her for your daily dose of positivity. She here to talk about one of the toughest topics, success. Hope you enjoy the reading as much as I did.

Hello everyone, I have to express to you all, what an honor and pleasure I have in writing this post for my colleague David, who I have now followed for a long time and enjoy his blog each day, thank you for this opportunity, David.

This is a topic I and many other blogger’s write about, but at times the clear message does not seem to be getting through, are we convinced of our own control over our lives? What we always have is total control of the reaction we have in situations that appear in our everyday being, yes it is only you that makes that decision, and we have all made mistakes at times, nobody escapes that, but if we give it some thought and change are thinking a little, if we allow ourselves to open our minds somewhat, we could make more positive decisions, it is also important that we believe in the help that we always have with us, the universe always works with us, guiding us along our life journey, it is the divine power which we store inside of us which we can lean on at anytime we need that support, many people hold this belief and name it God, that choice is yours.When we speak to this power, we are answered, but we have to listen, you may be told many times, and sadly at times we just do not listen and we do not take the advice given, your intuition talks to you, do you listen? When we don’t, things will come tumbling down around us, but don’t panic, nobody likes this but it is an opportunity for us to start again, with this experience now well within us, to guide us on, and we learn to listen, this power will never abandon you, we just need to learn to listen in a better way.

Brooke 1

You, as an individual are here for a reason, it is important that you understand that you are creating on a daily basis with the help of the great creator, what better partner can you wish for in life, the Universe/God it is no accident that you are you, just stop and think what set of sequences had to be in motion in action for you to be here, it is no accident believe me……….

Brooke 2

Do you know your purpose, are you working towards your purpose in life, achieving your dreams and goals? If you are not aware of your purpose I urge you to find this out as soon as possible, without knowing your purpose, it is like driving in the fog with no map, no gps, you could be swimming around a fish bowl looking for a corner to get out, there is no way out, so knowing and finding your purpose is extremely important, the sooner you know the sooner you can act and the sooner the universe can connect with you . You are a citizen of the universe, a very important part, you form part of the universal energy and it becomes part of you, your confidence will flourish when you understand there is something much bigger than you, far greater than you, you cannot do it alone. Everything happens for a reason, when you do not live your life as your true self, you are unable to obtain your personal intent, you are here, you are you, in your uniqueness and that is what matters, you are here and part of all this wonderfulness, when things go wrong and not the way you were expecting, it is experience you need, it is not a failure it is part of a preparation of what is to come, you are always preparing yourself with the help of the universe for what is to come.

Every thought you have, every thought you put out there into the universal energy flow and you put into action, is going to come back to you, when you believe and trust your partner, you will start to feel the flow, you will be in the flow of life, you will no longer be against it, you will be part of it, you will be connected to your inner power you will be aligned with the world that you want.
When you achieve the things you want in your life, you have to give back, your intention rules your life and determines the outcome, never worry about your competition, they will always be there, we all have competition in life, but the time and energy you give this, may give them the opening and opportunity they have been waiting for, you can only control yourself you cannot control others, for everything you put into motion the universal law states, “For every action there is an equal and opposite reaction”.

Brooke Smithan is a fully qualified Psychologist,Life Coach,Performance Consultant & LOA Practitioner. Since 2013 she blogs at The Utopia Universe, helping lots of people.

Home training is in by Tina Tazekand

Today, Tina is visiting us from the sunny California to talk about home training.

Home training is in! Are you with me?

With the busy hustle and bustle of daily life, it may be harder for most to find time to run to the gym before closing to workout. We also can’t forget the hassle of waiting in line for the machines to be free at the gym either.

Remember when home gyms just started to get popular? Well, the fitness world has returned home – your home!

Luckily with the help of technology including the Internet, computers, and cell phones, we can now workout in the comfort of our home. Yes, I’m talking about good old fashioned home training, but with a whole new tech twist!

There’s so much that online workout programs offer – streaming workout videos, nutrition meal plans, blogs, comfort, and convenience while you sweat bullets and stay motivated.

21 days ago, I started one of these online streaming workout programs and now I’m down 5 lbs. and feel amazing! The increase in energy is astounding, and I love waking up every morning to my daily workout which I stream on my laptop, phone, or AppleTV depending on where I am. If I get to the gym, I use the weights there to complete my workout with my phone. If I’m at home, I use my resistance bands and body weight workout videos on the AppleTV or my laptop.

The workouts are really challenging and the meals planned out for me are helpful and easy to cook. Easy in, easy out – the meals are made with simple and clean ingredients that I actually have in my fridge. I only have to go to the store for certain ingredients once in a while, otherwise, I have everything I need to do my meal planning for the week.

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I found that having my own blog through the workout website helped me document my fitness journey, inspire others, and motivate myself to keep going strong. This is a wonderful relatively new feature to the website that I love. It makes me feel like more of a community member amongst others working toward their fitness goals.

In addition, I was able to become a coach myself and lead a challenge group to keep others motivated and inspired to continue achieving their fitness goals. This is my most favorite part of the membership – it reminds me to hold myself accountable as I lead by example and encourage participation in the challenge group for those I lead to stay strong and motivate each other with their fitness goals, recording progress in weight loss and measurements, sharing their stories, recipes, routines, exercises, etc. All of the participants log on to an app on their phones to be a part of the group daily and take part in daily games to encourage healthy living.

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My plan also came with portion control containers that were shipped to me to help me eat the right amount of different food groups/categories. It helps me control what I’m putting into my body every day and has helped me get the most out of my workouts. If you just workout and overeat, you undo all the work you did in your exercise routine, so portion control is just as important as exercise, if not more.

There are several of these programs to choose from depending on your fitness level (beginner, intermediate, or advanced), goals, and preferences (what kind of music/exercise you like, etc.). There are also several websites where you can sign up for these various programs.

Personally, I chose Beachbody on Demand (BOD) because I was drawn to their success stories – I found them to be both motivating and inspiring.  I work late most nights and have to care for my dog in the morning, so I was looking for some way to fit my workouts into my busy schedule and BOD did just that.

They also led me to discover a delicious, vitamin-rich, dense nutrition shake (Shakeology) that keeps me full throughout my workout and well beyond. It prevents me from snacking and helps me lose weight.

I highly recommend these websites to everyone I know who is looking to get into shape – especially with graduations happening and summer being just around the corner. I’ve even gotten my cousin signed up and she absolutely loves it! She’s a wife and a mother of two kids who works full-time and couldn’t find time for the gym. So she canceled her membership and joined me on BOD to see what all the hype was. And that was that! She has managed to find a ten minute a day workout program that works for her!

And if we can do it, you can do it! You can achieve anything you set your mind to, and with today’s technology, you can have the body of your dreams without having to leave your front door.

Bio:  Tina is a coach at Beachbody and has just started out on her fitness journey. She has two blogs – one on WordPress and one on Beachbody. She lives and trains in Los Angeles, CA. Meet her and join her groups on Beachbody and Shakeology.

 

Open invitation to all coaches/trainers

Dear fellow coach/trainer,

Would you like to get more followers and drive more traffic to your blog? Would you like exposure for your content? I have no advice to get more followers, traffic or exposure. But I do have an offer you shouldn´t refuse.

Back in the day, I started blogging as all of you, with no followers and thousands of questions. After two years of daily posting, I´m proud to say I have thousands of followers and a bunch of answers.

There are some well-known strategies to get your blog out there, like awards, tags, and so on. Between nominations and invitations, I realized guest post worked better for me. It´s logical, I got invited to write about fitness at any blog, some followers of this blogger like what they read and they decided to follow me as well.

I will be in debt forever with Kally, at Middleme for showing up in my email with a great idea, exercising at the workplace. Besides all the fun, the biggest advantage for guest authors are the free backlinks, traffic, and subscribers they receive.

In the other hand, I had the chance to be the host. Again, more followers and traffic. I dare to say it´s a win-win situation. That´s why I openly invite you, fellow trainer, to write a guest post for this blog.

I can offer you 2000 WP followers, almost 3000 followers on Twitter, and near 1000 on Facebook. But most important, a great and active community I love and care about. So, a positive and encouraging message towards a healthy living is required.

Please, email to info@chape.es if you´re interested.

Best,

Chape

 

Tips for Achieving Better Upper Body strength by Justina Triasovaite

Hello, dears!

Today I´m pleased to introduce you a new blogger and friend, Justina Triasovaite. She is a certified female personal trainer and also runs justinatraining.com, a site with useful information for those who are interested in general fitness and body transformation. A committed health and fitness fanatic, Justina is very passionate about helping people transform their lives.

London based, she´s offering first class free with each package! If you live in London, you shouldn´t miss this opportunity.

Without further delay, I let you read her refreshing tips. Enjoy!

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This article will reveal what it takes to build up strength in your upper body, including your shoulders, arms, chest, back, and core.

No matter where you choose to train – at the gym, in the park or in your own home, there are a lot of useful tips provided in this article that can be beneficial for building your upper body strength.

Ok, let’s get started!

Home and/or Park: A Great Start!

Have you ever thought of improving your upper body strength right in your own home, right in your terrace or garden, for example? There are different ways of getting stronger and it doesn’t necessarily require you to go out to the gym – just get started right at home or in any suitable park. In my opinion, the best place to train during spring-summer months would be outside – in a park or in your own home, maybe in the garden area. Fewer excuses and more exercise!

1) Best Exercises for Getting Stronger Upper Body at Home or Park 

  • PRESS UPS

Press ups involve the majority of upper body muscles, which is great if you are trying to strengthen your upper body. What is more, these exercises improve your posture, enhance your cardiovascular system and help to prevent lower back injuries. Press ups do not require any additional equipment so you can do it right in the middle of your living room or terrace.

  • DIPS

Dips are isolation exercises that work miracles for strengthening your arms and gaining powerful and defined triceps. They can be performed at the gym on a special machine or simply at home using a chair or a bed frame. Although I think it is much more fun to do your dips outside – just find the right spot (e.g. a bench). Try this out today!

  • PULL UPS

Pull up exercises are compound movements which add strength to the whole back and arms. Nobody says they’re easy, but what you gain is most definitely worth it: by doing pull ups, several large muscle groups (back, arms and shoulders) work simultaneously. What I love about these exercises the most is that they don’t require expensive equipment – you can order a pull-up bar online and hang it above your door frame. Time to get thinking about this.

  • RESISTANCE BANDS

Resistance bands are amazing tools for working out at home with your own body weight with a goal of strengthening various muscle groups in your body, including your upper body. Most of these bands come with a special hook which allows using them on your door without damaging it. It should also come with thorough instruction regarding all of the exercises you can perform using these bands. Easy and fun!

2. Best Exercises for Getting Stronger Upper Body at the Gym

Say hello to the rowing machine as soon as you enter the gym, as this is the best exercise you can do to strengthen your upper body and build a great back. It doesn’t really matter which kind of rowing machine you choose – seated, standing, assisted, or single arm rowing – the benefits of these type of exercise for building a strong upper body are simply undeniable.

Another great exercise I highly recommend trying out is a shoulder press – machine, free weights, barbell or dumbbells – everything goes when we are talking about those beautiful and strong shoulders.

Don’t forget that a strong chest is the key to a strong upper body, so the chest press should become one of your favorite exercises as well. Choose a bench or a machine, dumbbells or bar – everything is suitable for your goal as long as you perform the exercises correctly.

And last, but definitely not least, a must exercise for everyone – pull down or pull ups. Pull down is a great machine for beginners if they want to build up their back strength and move on to pull-ups. Pull ups and chin ups work miraculously in building the so-called “triangle back”, which is often part of my clients’ wish list!

3) General Tips for Upper Body Strength

  • Carry the shopping bags yourself. This simple activity can highly influence the strength of your upper body. Forget shopping online: carrying your purchases daily will be a great exercise for your upper body and will also help you improve in the exercising field.
  • Get involved! Play outdoor games which put resistance onto your upper body – basketball, netball, tennis, badminton. This is a fun and easy way to build strength in your upper body.
  • Include Isometric Contractions (also called isometric exercises or isometrics). These are the type of exercises, in which the joint angle and muscle length do not change during contraction. These exercises are well known for making your upper body muscles stronger. One tip – try holding a pillow right in front of you while keeping your arms straight… Not so easy, right? ☺ Try it for a couple of days and increase your holding time gradually – you will see how much stronger you will feel in a relatively short period of time.
  • Don’t forget the core! The strength of your upper body highly depends on the strength of your core, so don’t forget to include a variety of exercises that help to strengthen the muscles of your core. My favorite core exercises are various variations of the plank as well as leg raises – these work best for strengthening core muscles. Tip: always add one or two exercises that help to strengthen the core at the end of your training sessions.

Continuous Hard Work Pays Off!

To sum up, continuous hard work and the right choice of exercises definitely pays off, leading to a well-trained upper body, built up strength and an improved physique.

There is no need to invest in expensive machines or training equipment: there are plenty of exercises available that require only your own body strength. Easy!

Even your everyday activities, such as carrying the shopping bags, can strengthen your upper body, so definitely no excuses!

 

 

How to Make This Year Your Healthiest Yet – Guest post by Paige Johnson

Do you need to change some habits and get healthier? Who doesn´t?

Paige from Learnfit.org is here to give you the guidelines to start right now. There is no better time than now. I hope you decide to follow her advice! Without further delay, here´s her great insight.

“If you are ready to commit to getting healthier, you don’t have to wait for a special holiday or moment. The sooner you get started working toward health, the better you will feel and the more you will thank yourself when you start seeing results. If you’ve struggled with poor health, obesity, addiction, or depression, you will find that improving your nutrition and exercising will improve your overall well-being and give you the energy you need to stay on track toward a healthier you. If you’re not sure where to start, these tips will help.

Understand There is Time to Fit Healthy Habits into Your Daily Life

Many people wait for the right time to get healthy because they think they are too busy to start right now. The truth is, no matter how busy you are, you can fit healthy habits into your schedule with a little preparation and inspiration. By starting small and committing to a few healthy life changes, you’ll find that you can make this year your healthiest yet.

Frau auf Waage mit ObstFirst, work on improving your nutrition by making healthier eating choices. Replace sugar in your coffee with almond milk. Replace sugary cereal with a one-minute mug quiche or cinnamon breakfast quinoa that you can cook in the microwave before you head out the door. Spend time on the weekend prepping lunches and dinners for the week so you won’t be tempted to hit the drive-thru at a fast food joint on your way home or between meetings. You can cook chicken and other protein for the week and slice it before storing it in the refrigerator so it’s ready to go for salads and wraps for the week. You also can keep sliced veggies and fruit in the freezer for the week, too.

Wake Up with Lemon Water

Of course, we all know that we should be drinking water throughout the day and fulfilling our daily ounces to stay hydrated and healthy. Water is free natural and healthy helps keep you full so you don’t overeat. But, water can be a bit boring. Squeezing some fresh lemon juice into a tall glass of water in the morning is a wonderful way to start your day because it boosts your immunity with vitamin C and improves digestion. It’s also good to start drinking water as soon as you wake up to help flush your system and to keep you on track you’re your daily water intake. Lemon water is a healthy alternative to plain water. Just remember that lemon is acidic, so you should rinse your mouth after drinking it.

 Find a Workout Buddy

Working out alone is not as fun as working out with someone else, so find a friend or coworker or ask your spouse to be your workout buddy. You’ll be able to hold one another accountable, and you’ll find that your workouts go more quickly when you have someone to complete them with. Workout buddies also are great partners for trying workouts that you may shy away from on your own, so sign up together for a class you were hesitant to attend alone. Or, try out some new fitness equipment with your workout buddy to change your workout routine a bit.

Keep a Fitness Journal

It’s also a good idea for you to keep a fitness journal throughout the year so you can vent your frustrations, track your progress, and discover patterns of overeating, stress eating, poor sleep, and the like. Some people find that looking over their entries keeps them motivated and inspired to keep up the hard work, especially when they begin the journal by explaining why they want to get healthy and what their goals are. You’ll be able to hold yourself accountable for healthy eating, healthy habits, and workouts when you write down your food and activities each day.

You can make this the healthiest year yet if you develop healthy habits and fit them into your busy schedule, drink lemon water first thing in the morning, work out with a buddy, and keep a fitness journal.”

If you decide to follow Paige´s advice, I may help you with the fitness journal. I´ve been working on a digital fitness journal, and it´s ready to use. You can read more about, and download it, here 🙂

 

The future of personal training by Shay-lon

Good morning, dears!!

Surprise!! No playlist today 🙂

I´ve met Shay-lon  a few months ago. I liked her energy and honesty on every post and any topic. Her blog, Staying healthy isn´t a crime-Fitness is a lifestyle choice is a must read. She is a recent graduate in exercise science and next month she becomes a certified personal trainer.

You may disagree, I think students and recent graduates are great sources of knowledge. I also think I´ve found a jewel and I would like to share it with you. I´m pleased Shay-lon has accepted my invitation to contribute to this blog.

Please, give a warm welcome to my new colleague and friend, Shay-lon. Sure you´ll enjoy her insight as much as I did:

To begin with, personal training in the beginning served purposes that helped people like Arnold become a fitness icon and helped athletes do better in their sport or event. It was a huge deal to look a certain way depending on who were at the time and what kind of activities you partook in. It wasn’t always called personal training but rather “coaches”; people that wanted to see you succeed and do better than the competition but nonetheless they wanted to make sure you looked the part. Also, the movement and exercises back then were hardly enough and things started to expand a bit in the 2000s when science was updated and we had people taking more risk to try something new to see if it worked and the purpose of it. Today, in my opinion I feel that personal training has become ever so very popular; especially among young people and it serves so many purposes that pretty much anyone could benefit from having a personal trainer. On the other side of things, it is slowly becoming a competition between trainers versus a learning experience and it is becoming a commercialized job that seems to want to push people to make money from having more clients. Once a upon time we actually cared about people’s well-being and health, now it seems the majority of trainers only care about the profit and their own physique and less about how they can make a difference in someone else’s health. This doesn’t mean all personal trainers feel the need to take, take, take and give 50 percent but it means some don’t have a problem with doing so. The expectations of personal trainers today is that we perform these same tricks you see people on Youtube doing to get exposure and to lie their way into making others think the exercise they are doing is beneficial and get paid for it down the road. The sad part is, this is what people want to see; people doing these ridiculous exercise (i.e lets take a basic dumbbell bicep curl and now make into a handstand dumbbell bicep curl and do it while on the roof of your house) yes this is extreme but this is what people are doing, being extreme! Not everyone who has a 6 pack is qualified to make meal plans and give people proper exercise advice but for whatever reason people would rather work with a female or male who looks like the hulk with no certification then work with someone who has background experience, certification, and educational background and still looks fit enough where maybe their muscles are not necessarily bulging but they can run a good mile under 6 minutes. You see my point? I personally think that if we continue to allow “clowns” to run our fitness industry most of us will be out of a job because our standard movements and exercises won’t be enough for people anymore.
Although I do believe that people might grow sick and tired of the games and decide they would much rather do exercises and movements that are beneficial to them versus “cool” and take a risk in potential injury. I am not saying we should ignore technology and not progress & come up with more movements/exercises, because in our field, we have to continuously keep up with new stuff and always work to get more experience BUT this doesn’t mean we need to stretch things to the extreme where people are now doing off the wall stuff just for the $$ and for the exposure. In my opinion the future of personal training should increase job wise; especially since everyone is now on this fitness kick and Crossfit lifestyle change, but the quality of personal trainers and fitness gurus seems to be declining and since we seem to want to always compete against other personal trainers and fitness professionals; it won’t help one bit because we will constantly be trying to “up our game” to whatever heights we have to in order to gain more clients and more money.

People like myself who love advanced movements but still see the benefits in the more standard/basic movements will have a hard time finding clients who are willing to work with us (not for the cool exercises and big muscles) but for the information, the experience, the and the purpose of making sure our clients gain confidence, and are not relying on us for the duration of their life but at some point will then know how to perform these exercises without our constant having to monitor their every exercise. The goal I have as a personal trainer is yes, I want to gain clients, I want to make money, and yes I want exposure too so that people have something good to say about who I am as a person BUT I also want my clients to eventually leave the nest and be able to take what I have shown them for however long I am with them and be able to continue down a healthy path. What is the whole point in keeping your clients hostage to the point where they need you for the rest of their lives? you haven’t done your job correctly if you have clients who never leave the nest; eventually our clients will need to be able to handle a healthy lifestyle change and make their exercise regimen their life without us being there, that is why we train them and help them to do so, not hinder them and have them rely on us for as long as possible. I do believe keeping in touch is the way to go, and some clients I might have for 6 months, some for a week and others for 2 years but if they met their goal within that time frame, the new goal is to teach them to be independent. So overall, the future of personal training depends on the quality of trainers and their history, experience, and background, education. The future could turn out bright or end up in a haze.

Thank you for reading, I hope that you all have enjoyed hearing my perspective and hope to have some good feedback.

Your fitness blogger,
Shay-lon xoxo

Guest post: Long duration flights at MiddleMe & LadyReDot

Good morning, beautiful people 🙂

As you already know, my good friend Kally has invited me before to MiddleMe. We´ve tried to provide you exercises you can perform at your workplace and could help with your posture and tight muscles.

Probably, you don´t know these interesting facts about Kally:

  1. She loves travelling.
  2. She flights a lot.
  3. And she has just opened a travel blog: Ladyredot.com

So, I told her I had some exercises for her long duration flights and…the rest is history 🙂

Follow Kally´s blogs for awesome tips for your career  and travels!! Enjoy the reading and have a good flight 🙂