The reigning Miss Universe Catriona Grey won just after answering a question on whether marijuana should be legalized or not. She said it would be tricky to legalize it for leisure purposes, but it can be used strictly under prescription by a medical practitioner. Weed, as marijuana is popular called, has undergone several debates as users defend its usefulness which is mostly a “high” but cancer patients can also use it to relieve pain. It is still not clear as to whether weed actually cures cancer.

Then we have the CBD, Cannabidiol is a naturally occurring compound that is found in cannabis plants. CBD can be extracted from the same plant as marijuana, or from hemp— another cannabis plant that is now legal in the United States. Other countries are also preparing to go to the poll as to whether marijuana should be legalized or not. Unlike marijuana, which the CDC argues is addictive; CBD also doesn’t seem to be, according to the World Health Organization. CBD that is extracted from other cannabis plants is still illegal on the federal level, but may be legal under state law. Though many researchers claim that CBD has great health benefits, it is still a grey area as to what exactly it cures, though there are several testimonials from its users.

Companies also can’t legally make unproven health claims about CBD. A researcher, Blessing says she’s concerned that some people buying unregulated CBD have a “real medical need” and won’t seek proven methods of treatment, as CBD is still grey. A user, Richards however says. “I have arthritis in my knee. If I don’t take CBD, I’m going to feel it come back in a day or two.”

Although the use of “medical marijuana” continues to be an emotionally and politically charged issue for many people, research is pointing to the amazing health benefits of CBD oil, and Americans are beginning to take notice.

So, should CBD be used by body builders and fitness fanatics? What is exactly the connection between CBD and fitness?

1. Inflammation

One of the most widely known properties of CBD is it’s anti-inflammatory properties. After an intense workout, what Arnold Schwarzenegger refers to as the pump, for the next day or two, you may experience the soreness and discomfort of DOMS (Delayed Onset Muscle Soreness). Microscopic tears in muscle fibers causing inflammation and discomfort.  Inflammation is not new to any athletes working out intensely and it is definitely good news that CBD can lower exercise induced inflammation responses, and help get you back up and running faster, fully recovered.

2. Anxiety and Stress Relief

CBD has been so effective for reducing stress and anxiety for some that they are ditching their prescription medications for this safer alternative. Although there are fewer studies on cannabidiol specifically, the preliminary research is promising.cannabidiol not only made participants feel better but also changed the way their brains responded to anxiety. Previous studies concluded that CBD oil is a promising treatment for numerous forms of anxiety, including social anxiety disorder, panic disorder, obsessive-compulsive disorder, generalized anxiety disorder. While CBD oil is not listed on the Controlled Substances Act (CSA), a person should consult their doctor before using it to treat anxiety because the dosage is also unclear and one can end up overdosing.

3. Improved Digestion

CBD has been shown to reduce the spasticity of the intestines whilst stimulating appetite, which is two of the major side effects of many digestive issues. The common symptom of cramping that comes with a contracted intestine is relieved by the anti inflammatory properties of the CBD; once it has attached itself to the cannabinoid receptors that can be found in the intestines, the cramping eases and bowel movements can become more regulated.

CBD can be part of a comprehensive approach to address the underlying issues of gut imbalance, and ease symptoms like cramping, fatigue, and diarrhea. When tactics like these are employed together, along with CBD, they can help boost homeostasis and gut health, says Brandon Baird, a chemist and Chief Executive Officer of Polyphase Health. That’s when your “second brain”—the digestive system—can get back online, and working the way it should.

4. Increasing metabolism and burning fat

Majority of the time when someone is overweight, there is usually one primary culprit that results in the struggling to lose weight: a slow metabolism. It can result in high cholesterol, high blood sugar level, high blood pressure, and constant fatigue.

White fat cells can increase risk of heart disease, diabetes, among others. Brown fat alternatively can promote weight loss by burning energy. Researchers agreed that CBD has the ability to induce fat browning, or more simply put to turn white fat into brown fat. Research has revealed that CBD is actually very effective in weight loss if used properly.

The results found concluded that CBD:

  • Helps stimulate proteins and fat genes, which then encourage the oxidation and breakdown of fat.
  • Boosts the activity and number of mitochondria in the body cells, which helps the body in burning more calories
  • Decreases the expression of proteins involved in lipogenesis.

5. Reduction of Appetite

If you take a CBD capsule, you won’t get the munchies and consume an embarrassing amount of granola. You probably won’t think much about food at all unless it is pushed in front of your face. It is known for suppressing one’s appetite and with the high metabolism involved in working out, one will lose weight altogether.

6. Low Blood Pressure

CBD hemp oil is one natural option for anyone who wants to reduce their blood pressure, but you must always speak with a doctor when your health is on the line.  Your doctor can monitor your blood pressure over time in addition to offering additional tips you can use to boost your results. CBD oil actually makes our blood vessels to relax. These benefits work together to lower blood pressure and decrease your risk of certain cardiovascular diseases.

7. Low Blood Glucose Levels

Diabetes is definitely a global problem. In America alone, Over 100 million American adults — about 1/3 of the population — are currently living with either type one or type two diabetes. One of the most important ways that CBD possibly affects diabetes has to do with preventing the disease from occurring in the first place. It is said that CBD helps in insulin resistance hence preventing diabetes by preventing a buildup of insulin in our systems. Researchers aren’t totally sure how CBD works to treat insulin resistance. But, many believe that credit belongs to CBD’s powerful anti-inflammatory benefits. Many studies have a shown a connection between chronic inflammation and insulin resistance.

8. Improved Sleep

Insomnia is not just a rare problem today, from working mums to students. With 30–35% of adults in the United States showing symptoms of insomnia, experts are calling insomnia an, “epidemic. “ CBD is however said to be able to treat insomnia.

A normal, healthy brain will have functions in place to manage how we respond to stressful situations which cause lack of sleep; however, if the brain is off-balanced or there’s too much going on, the brain will get overloaded and this function will not work properly. Studies show that when CBD interacts with these receptors, cognitive functions improve and the brain is able to respond to stressful situations more effectively. As a result, negative behavioral output is mitigated and the stress cycle is negated.

9. Joint pain and Arthritis will reduce

CBD strengthens the immune system making it capable to fight off autoimmune infections. Pain and inflammation experienced in the joints will reduce.


CBD is an amazing compound that has many practical applications to improving our quality of life. This article is really just the tip of the iceberg as the what CBD can really do. If you’re interested in shopping around for CBD supplements we would highly recommend checking out They have a great line of quality products at affordable prices. Thanks for taking the time to read our article and we really hope it opened up your eyes to all of the wonder benefits of supplementing with CBD.

Meet the First Power Couple in Men’s and Women’s Health

CJ Koegel is a famous fitness model, trainer, and an inventor. He derives his inspiration from his girlfriend, Bree Branker, who trains dancers. He prefers to go for dancing lessons in his girlfriend’s class. Bree Branker was formerly a dancer at Broadway and a trainer at Akins Army, and known for good training skills. He said that he jokes with her because he had previously done her class for three months.

The two, Koegel and Branker, have specialized in both training and modeling. They help people to stay in better shape and feel good with their bodies. Their entire careers are all about the fitness curriculum. In most cases, the two train together and commit to a physically active and healthy lifestyle which transforms to their healthy relationship too. They often complement one another in their strength as they train together and do each other’s classes. They prove the excellence of a strong, the general well-being, attaining a wonderful physique, mental, and emotional health. They prove to be the Health Power Couple. They are role models for whoever couples desiring to build stronger relationships using fitness and exercise. If there is the best example in model couples, then Koegel and Branker give a reason for this featuring. It is a credit to them.

Shape a Strong Relationship Base

Though Koegel and Branker have their own specific specialties and preferences shaped by their backgrounds, they however do often work together. Before Branker met him, he was deeply modeled in fitness profession.

Koegel had identified his gift to be in athletics while still a young man but he had further earned a scholarship of football at the University of Massachusetts. He started the DI squad though he aimed to prove his potency of playing football to his teammates. Being a kicker, he consider it to be one of the ‘softer positions’ in the sport. He did not want his position to define the type of athlete he was. He felt very heavy learning what was best for him to do in the gym. With time, he had noticed more athletic players turning to him with an interest to adopt the new fitness practice he was on. He depicted the influence which he saw as a respect for his conspicuous role in athletics. He had much sources to encourage him to continue his desire in fitness.

He had a chance of pursuing a spot in the NFL after his college which had drawn attention from more people other than his teammates. In his college, he featured in the list of top 10 punters in his draft class by Mel Kiper Jr. Even though he did not qualify as a pro, he got a stint on MTV’s reality show circuit. Later, he shifted to New York City where he pursued a fitness trainer and Wilhemina model career.

Branker met Koegel at Wilhemina Fitness Friday where they were rock climbing. However, she was in a different relationship at the moment but new to the modeling agency. They then formed a wonderful friendship after helping in introducing her to the organization’s staff. Their friendship solidified after Koegel splitting up with his girlfriend a few months later and the two began seeing one another more often. They started hanging out until they had formalized into today’s visible couple. They are a more featured couple who do their workouts together without strain.

Together in Fitness

The two have then been supporting one another inside and outside the gym to reinforce their relationship since the time they met. This led to Koegel inventing OTTO, a product that can be used during home exercises, which hopefully would diversify his career after his modeling days. A slick promo video had launched his OTTO kit and had intercut Branker as its footage showcasing its features.

Koegel accompanied Branker on her endurance run of six miles which she viewed as a buildup mechanism. They accomplished the togetherness fitness of six mile run by getting into action as a pair not because he really wanted to but it was a likely better support to her energy rather – doing that together with his lady. He said the idea was not brilliant but he had to persevere for a better outcome and necessary focus on their profession.

Though he had been losing his way more than often, Branker had been his influence to keep on track so that he achieves his goals. Giving a statement pertaining losing his way, he reiterated that when one gets consulted for fitness stuff, you are bound to lose your fitness schedule in the process. Some years back, he had realized that he was losing his own drive and focus on things he needed to prioritize and give much focus. So, he has benefited greatly on taking Branker’s classes that restored him to utmost excitement and refocus. During her support, they had worked together to build on trust that was far beyond the time they spent together. He gives credit to his successes in the profession which has greatly improved the stability of their relationship.

He attributes their love foundation to Branker’s confidence-giving traits in their relationship that surpassed fitness and made it easy for him to love her more.  He had never had a negative mind or doubt on their trust in relationship – there was no room for that at all in his gut feelings. He had made it through the difficult past because she gave him the confidence of trust which grew beyond the confinement of their relationship. They were beyond the test of waters and their relationship was much consolidated for continuity.

Golden Advice to You by the Power Couple

Koegel advocates for honest communication if you are going to use fitness for strengthening your relationship. The best relationship is given taste of time by honest communication. Together with Branker they communicate openly about how their bodies feel and what they enjoy doing. They then adapt the common likes among them and start doing them often. And it has been much fun going through their likes together.

Honest communication makes the relationship lively and gives it up to the mark standard. He further claims that openness should drive to knowing one another’s space that one requires to do his/her own thing. It simply shows that they might not be together all the time.

Koegel says that there are some moments when he does not want to go with her to the gym because he wants to work out his stuff like bench press or tricep beach muscles. Branker accords him his space without a great deal – she understands entirely. So she does not nag him and does not stop him from being him in the gym. This even inspires him to aspire working out with her more. It makes him ready to continue trusting her and committing to best times of the relationship.

The Suggested Workouts

Take time to undertake the exercises in successive cycles. After the first round, you need to rest for almost 2 minutes. Then do them again for two times to get to a count of 3 sets.

Squat hold by forming an athletic stance as you bend at the knees while pushing your hip back. Maintain a straight spine as you squeeze your core and maintaining your arms in front of your body. When doing this as two people, your partner should complete 10 jump squats as you squat hold and if doing this alone, squat hold for twenty seconds and push up back slowly.

Jump squat by standing with legs apart and pointing your toes out slightly. Make your chest as straight as possible and very tight. While bending your knees, sit the hips back and straighten your arms before you at your shoulders height. Press downwards and jump as high as you can from the ground. Swing your arms behind you as you do that. That makes one rep. Fall back to the ground softly and lower down for the next squat. Switch with your partner upon completion of 10 reps.

With plank holding, start by touching on to the floor by your hands and knees. Position the elbows under shoulders and lower your forearms to the floor. Make your shoulders wide apart as you form a 90-degree angle. Your feet should be extended back and let it rest on your toes. Straighten your spinal alignment and squeeze your core. Make your gaze to the floor with your face in front of you. Keep doing this as your partner hops laterally in each direction for 30 to 45 seconds.

Lateral hop by maintaining an athletic stance. Jump over your partner and land lightly on your partner’s other side. Remove the balls of your feet. Finish this by 10 reps per side of your partner.

Do an elevated pushup by letting your partner to grab your feet as you hold hers on your thighs. In that position squeeze about your core and do 10 pushups.

Do squat holding again. 

Dieting is good, we are what we eat, after all. It’s safe to admit that people take dieting very seriously, to the point that they embrace any diet widely publicized with the promise to give them their dream body. It’s very true that we are what we eat, if you have any doubts, compare a junkie with one who watches what they eat. I don’t want to generalize; we all know that Rihanna had a beautiful body for a long time without working out, while there are those who have been following their diet faithfully, with no visible results in terms of weight loss. We also know that to achieve an ideal body we have to incorporate our dieting with a workable workout, ask Khloe Kardashian how to get a revenge body.

Exercise is underrated, but is very important. We know of several campaigns aimed at empowering women to embrace whatever body shape and size they have, but this should not be at the expense of your health. Big is beautiful, only when it’s big and fit, not big and lousy. Let us look at the advantages of working out:

Mood Elevation.

Feeling stressed? Take a jog. Feeling low? Take a walk. Got dumped? Join a gym. Working out elevates our moods, literally. Research has been conducted to understand the correlation between working out and feeling good, and it has in fact been realized that working out triggers the production of our bodies’ feel good hormones, the endorphins.  Endorphins are the body’s opiate. Endorphins are very addictive and this could explain why just like any drug addiction, working out is very addictive. Runners’ high is real. Ask any athlete. Some research indicates that the mood-elevating effects from exercise can last up to 24 hours post-workout.

People who work out also look amazing, physically. The most beautiful people I the world are very fit, physically. What better way do you have to improve your self-esteem other than to work out and look fabulous?

Yoga is also good as it enables us meditate, have deep cleansing relaxation poses while enhancing our flexibility. How can you be moody after working out? It’s almost impossible.

Managing Depression

Yoga is one recommendation for patients suffering for depression. It relaxes you while reducing the tension caused by stress. One way to deal with depression is to go outdoors, however tired you are.  Amygdala is the part of the brain believed to be responsible for stress, fear and anxiety. However stressed you are, stir yourself up and so out, for a jog, run, or even yoga.

Working out also produces so many feel good hormones like dopamine, serotonin, and norepinephrine which are very effective in treating depression. Research also shows that being outdoor also improves our moods while reducing tension.

Improved attention span.

I met a fitness trainer in one of my evening jogs and she was quick to ask why I preferred jogging in the evening. I quickly told her that I am not a morning person. She then advised me that, that is exactly why I should work out in the morning. Research shows that working out in the morning, even for ten minutes, jumpstarts our day improving our concentration of the rest of the day while making us alert if you are not a morning person then you should actually be working out in the morning and see how it goes.

Your attention span will significantly be boosted allowing you to multitask while avoiding distractions.

Working out improves blood flow, especially in the brain, hence making us more focused and able to multi task. It is important that we put on our running shoes immediately we wake up in order to jump start our day.


People who work out are more creative; research. I believe the connection has got something to do with blood flow in our brains. For instance, you are stuck with an assignment and cannot think, take a walk. The taking a walk in itself may not trigger your creativity, but being outdoor seeing different things not only reduces pent up tension, creating space in our brain,  but it also enables us to think. Most creatives are aware that taking a sabbatical break away from humanity, running the trail and all is what they may need to trigger another masterpiece.

Improving memory retention.

Research shows that cardio exercises directly helps improve memory retention in individuals. Working out in moderation, for instance, cycling actually helps our brains retain more information. When preparing for your exams its better if you engage in moderate cardio workouts, High Insanity Workouts actually makes us feel strained nd may result in the opposite. As you prepare for your exams or very important presentation cycling may just be the trick you need in order to remember more.

The brain has different compartments including the hippocampus, which governs declarative and episodic memory as well as recognition memory.

Combats Cognitive Decline.

Old age comes with many complications some neurotic like Parkinson’s or Alzheimer’s. The good news is, as we work out, it’s not just our bodies becoming flexible, can you believe our brains also get flexible and resets now and then allowing it to store new information?

Neurons usually die as we age making it difficult to retain new information. In fact, most people start losing memory.  Cognitive decline can be combated or slowed down altogether when we exercise. Working out facilitates neurogenesis which is the production of neurons making us harp and upbeat even in our old age.

Reduces risk of chronic illness

Let’s be honest, the moment your doctor diagnoses you with high blood pressure, he includes working out in your treatment plan. While most ailments are caused by germs, bacteria and viruses, we have control of some ailments, like obesity. Some of these ailments come as a result of weight related complications. It’s almost impossible to be obese when you work out diligently and eat right. When we work out we regulate the sugar retained in the body as sugar can also be burned s energy, this in turn reduces the risk of diabetes. Sweating also reduces the blood insulin significantly, and this not only reduces the chances of getting high blood pressure, it makes us flexible.

Being a couch potato can cause death. Did you know tat? But getting physically active actually enhances cardiovascular fitness.

Enhances Weight Loss

The easiest way to be obese is by lying on the couch the whole day watching Netflix. While we may try to diet our excess fat off, we can hardly sustain it without exercise. The math is simple; we should burn the calories we consume so that they don’t settle in as fat.

The beauty of high intensity workout is that it increases metabolism up to 48 hours later. A 20 minute workout doesn’t end at 20 minutes, your body will still be burning out excess calories several hours later, and you will definitely lose weight. Critics however say it’s impossible to work out a bad diet. Well, while a good work out should be accompanied by a good diet; we cannot ignore the fact that a junkie working out looks way better than a junkie who isn’t.

Fortifies our bone structure

Osteoporosis, a gradual weakening of the bones due to a loss of bone density notoriously comes in our old age as we become less active physically. In our youthful days, it’s important to do cardiovascular work outs to increase the density of our bones. Well, any exercise can actually increase the density of our bones hence it better if we do something, than nothing. The result are not immediate, but we would be more active than our peers who never worked out I their youthful ages.

Reduces Insomnia

Good news to those struggling to catch some sleep, exercise actually makes us sleep better. It’s literally that, you use energy working out, the body will have to find a way to recuperate and heal, and this it usually does this in sleep. Falling asleep won’t be a problem after an intense workout, waking up will. If you work out in the evening, ensure you set your alarm clock!

Happy workout.

Psychologists share 6 tips that you can use to stay active through depression.

There are many ways to build good health by reducing the probability of contracting some ailment like diabetes and cardiovascular disease. The important gain from physical exercise is long term. Constant exercise can have a great impact on one’s personal health. It is recommended that a person should sacrifice at least thirty minutes in a day doing exercise to achieve physical fitness. Doing exercise is one of the most preferable means to create good health both physically and mentally. Despite having the heart rate going ordinarily, this doesn’t give account to a peaceful mind when you are experiencing depression.

Exercises stabilize the mind and does help to reduce depression in a number of ways. First, by reducing the time allocated to think negatively on oneself and other things that surrounds a person. Having a joint exercise with friends or members of the family can help a lot in reducing depression and getting one relieved. When one performs a frequent exercise, he or she improves the sleep pattern and brings a positive mood hence reducing depression. A lot of exercise will change the amount of chemicals inside the brains, for example, the serotonin and the hormones that stimulate stress inside the brain. The blood flow and supply of oxygen in the brain will also improve. Exercise also makes the muscle active enhancing movement and hence minimal injury.  With all the benefits, exercise helps to create healthier states of mind.  One is not feeling comfortable with exercising when depressed but there is another way one can take to deal with this. Depression can make the simple task look very hard and requires a lot of energy to do according to clinical psychologist, Sarah Farris, who is internationally certified nutrition specialist. The signs of depressions are both emotional and physical. The emotional signs can include feeling emotionally sad, being despair and the physical symptoms are feeling fatigued and successive headache. These symptoms work side by side to ensure that you hate everything you come across.

Depression is very destructive, and it is advisable for one to visit a counselor or a therapist in case they are battling with depression. Many psychologists advice that people should have at least a thirty-minute physical exercise on a daily basis or increase their daily activities. By seeking advice from these expertise, a depressed person is likely to be informed on various ways that assist to battle depression. Apart from what I have discussed above, let me elaborate on the six tactical ways that can boost your morale to continue moving despite the sense of being depressed.

Make a plan

The brighter side of depression is that one gets depressed and later feel relieved. If you realize that the kind of depression you possess is continuous, then you use the days you are free from sorrow to plan on how you will deal or avoid the days of the recession. Take for instance making a decision when depressed and when you are not depressed. You find out that you were likely to make a poor decision and unhealthy one when you are depressed unlike when you are not. As explained by Darrell L. Phillips, who is a sports psychologist at the University of Kansas, one can deal with depression by just writing a paper of how he or she feels when depressed or even act and you then throw it. In the coming days, you will realize that the moment you are headed to depression, you can likely change your behavior. Let us consider a situation where you start being absent always in the workplace and writing a note that you are sick while you are well. Plan how to deal with this by taking a walk and also writing a script where you can see more often. Try to avoid whenever you feel you are about to begin such lies. 

Get rid of any possible barrier

If it is a challenge to carry out an exercise, the probability of selecting workout clothes and claiming for space in a gym will not be simple. If you pen down a script as advised by Farris, you are likely to note some of the obstacles depression turns into excuses and avoiding some movements or walks. Once you identify those obstacles, get rid of them while in your line of duties.  

Do physical workout even when you are not motivated

Farris put forward that instead of accumulating thoughts to command your change of behavior, people should agree with their discomfort and make use of them to beef up their commitments following their earlier decision. For example, take a situation when one decides to take up some physical exercise during the morning hour only, but when they wake up, they are not comfortable with the schedule. We should always have in mind that both can occur at the same time.  Instead of allowing the feeling of discomfort to dictate your decision to skip the morning exercise schedule, you can give a chance to both. You assume and follow your plan and as time goes, the program will work out. With time, the body will be comfortable with it. Farris continues to explain that identifying a temporary feeling of neutrality may vary and can assist with working through the initial feelings to keep working with the tasks.

Avoid opportunities to get down on yourself

It’s usual that one will always demean himself or herself when depressed. They will negatively compare with their colleague as explained by Chapman. As per this, you still find yourself avoiding to do or engage in a task with friends as you feel discomfort or demeaned in the group work. Instead of avoiding those friends, tell them especially those who are willing to accommodate your capabilities what you are undergoing, your exercise objective and even ask them to work along with you.  Always consider undertaking a task that keeps you comfortable and energized. Avoid engaging in a mission that makes you upset. 

Recognize Your Accomplishments

Phillips gives a view that one should have a calendar of events and a reward mechanism to help deal with depression. Any step taken when depressed is a significant step to fight against depression. Rewarding yourself after taking an exercise at that particular moment can increase a chance to win against depression and one is motivated to act on that route always. Phillips adds that when you share your objectives and success, it makes it have a real feeling. You can also post what you were doing in the social media platform or invite your friends to celebrate your achievement with you.

Forget “Go Hard or Go Home”

When writing a script, it doesn’t have to reflect only your hard times but can also reflect the small activities as well. Phillips elaborates that small conducts increase the activity of an individual undergoing depression. Farris advises that the plans made by an individual should be manageable and at the same time not exaggerated. This will simplify the work of trying to cope with the training activities by the individual undergoing depression. It is always advisable to have a training schedule every week and work following those schedules. In the process, the body adapts and one will be relieved of depression.

It looks like meditation really can help you perform better and get better results in the gym. 

Not long ago, we covered a story about the muscle monk, who was crazy jacked for a guy surviving off donated food and meditating.

However, it might not seem as strange now, as more news has emerged that meditating can help you make more gains in the gym.

In fact, many professional athletes and coaches have utilized meditation to improve their breathing, focus and willpower.

Listen, we’re not like other news outlets that rely on standard information to deliver stories. So we went out and researched about how meditation really can help you along your fitness journey.

Increased Rate of Recovery

One way that meditation can help, is by reducing stress levels and keeping you calm.

Ultimately, going to the gym and throwing weights around to deal with anger issues can result in some harm; it’s never a good idea trying to lift bigger weights than you need, especially to make yourself feel better.

Not only that, meditation has shown to improve your quality of sleep.

Ultimately, people forget that your muscles grow during your rest periods, not in the gym, so improving your sleep results in an increased rate of recovery and even muscle growth.

Raised Testosterone Levels

You’re probably thinking this is BS, but meditating really can help boost your T levels.

How? Well, remember that cortisol levels have a HUGE effect on your testosterone levels; studies have shown that higher stress (and therefore cortisol) levels has a catabolic effect on your muscle mass and testosterone levels.

Now, we’ve already established that meditation can reduce your anxiety and stress levels. So in turn, meditating for a few hours per week really can have a positive effect on your T levels.


Improved Breathing

Breathing is often overlooked when it comes to sports performance.

But don’t forget that it was Mr. Miyagi himself in the Karate Kid film, that said: “Breathe in through nose. Out through mouth. Don’t forget to breathe, very important.” – and everyone knows that you don’t f*ck with Mr. Miyagi.

In case you’re not a fan of the classic film, we’ve found a study that proves breathing is important…

Dr Mitch Lomax found that a focus on breathing properly can improve sporting performance by up to 15% – not bad for simply improving something we can all do, ey?

So while you do it without thinking about it, meditating can help you control your breathing better, so you perform better in the gym and make better progress on your goals.


Ultimately, we seem to unlocked the mystery of the muscle monk ourselves; meditation really can improve your sporting performance, and help you sculpt your dream body.

Of course, this goes without saying, but you obviously still need to work hard in the gym and on your diet.

But next time you have some spare time, you could spend an hour meditating to increase your testosterone levels and quality of sleep – which could make a big difference to your physique.

There is a lot said about if you should have sex or masturbate before a workout. Every other person has their own opinions, but hardly any of these Gym bros ever get it right. You certainly don’t want to be missing out on all the fun for nothing.

You might find yourself asking this question if you love your partner or yourself way too much. The idea of not making the most of your workouts can push you to stop pleasuring yourself before a workout and we certainly don’t want that.

The Broscientist Explanation

Masturbating or having sex is a physical task and some people believe it is exhausting enough to weaken you before your workouts. These people want you to save all your energy and do nothing before you hit the gym.

We have a question when it comes to this approach, what about the people who have physically taxing jobs? Are they supposed to quit their jobs just so they can get a good pump? We bet you’re smart enough to answer this for yourself.

This Is Why You Should Have Sex Or Masturbate Before A Workout

Releases Endorphins

Engaging in sexual activities is known to increase endorphin levels in your body. Endorphins are secreted from the brain and the nervous system. They have a number of psychological benefits, the biggest of which is to make you feel better and suppress pain.

Isn’t this what you want before a workout? Feeling happy and relaxed can help you get in a better workout. Don’t save sex just for the nights. What good is feeling joyful when all you have to do is go to sleep?

Increases Testosterone Levels In Men

Contrary to the popular belief, fapping or having sex can shoot up your testosterone levels. Most people think when they ejaculate, they’re wasting their precious testosterone. This is not the case. Your T-levels have nothing to do with ejaculating.

Testosterone is the male hormone which is responsible for the development of sex organs in men. Test is also the reason men develop muscles while women, who have estrogen (the lady hormone), can’t build the same muscle mass as men.

The rise in your test levels can help you in your workouts by supplying you with energy and muscle pumps. A lot also depends on how you feel after fapping. Your psychological state plays a major role in how good your workouts are.

If you feel getting laid will make you weaker, this is how you’re going to feel during your workouts. On the other hand, if you set up your mind that you’ll feel stronger after jerking off, you’re going to kill it in the gym.

In the end, having sex or masturbating before a workout does a little to affect your workouts. All that matters is, you should be having fun in the gym. If you think you’ll have a better workout if you masturbate, by all means, knock yourself out.

Similarly, if you think to restrain yourself from any physical pleasures will make your workouts more effective, you should do just that. Don’t just serve your time in the gym, make the most of it.

Do you masturbate or have sex before your workouts?

Get ready to reach your resolutions. No matter what your goal — losing 10 pounds, becoming healthy and fit, or scoring a raise at work — our strategies will help you achieve it.

Turns out that for years, we’ve been going about our resolutions all wrong. That’s because we didn’t really understand what willpower is. It’s not a magical force we summon up only when we’re trying to diet or kick our butts into workout mode. Instead, willpower is something we call on throughout the day, every day, to help us decide between the black pants and the blue ones, for instance, or to try to tune out our cubicle mate’s phone conversation so we can get our work done. “Any act that requires self-control requires willpower,” explains Roy F. Baumeister, PhD, a professor of psychology at Florida State University and a coauthor of Willpower: Rediscovering the Greatest Human Strength.

Unfortunately we have only a certain amount of willpower in any 24-hour period, and it tends to be strongest at the beginning of the day. “Willpower depends on your body’s energy supply, which generally peaks in the morning,” Baumeister says. The more we use it, the weaker it gets.

And, boy, do we put willpower through its paces: We spend three hours a day struggling to resist temptations like eating, surfing the Web, and spending money, according to a new study by Baumeister. That process leaves us physically and emotionally drained, says Kelly McGonigal, PhD, a health psychologist at Stanford University and the author of The Willpower Instinct. “The brain uses more energy to curb your impulses than it does to perform other mental tasks,” she explains.

The good news is that you can conserve your willpower and use it to reach your goals, not squander it on the small stuff. Here are six smart techniques for doing just that.

Find your focus.

Blaring TVs. People talking. E-mail and text alerts. We live and work in really noisy environments, which makes it hard to concentrate. And the more we try to tune out the cacophony, the more willpower we use up. The simple solution: Eliminate distractions rather than trying to ignore them, McGonigal says. Help yourself focus at work by using earplugs (or closing your office door if you have one), turning off your cell phone ringer, and silencing e-mail notifications. And don’t listen to your iPod on the job. A 2011 study found that subjects who were asked to memorize information while listening to music scored worse on a test than those who had memorized in silence. “A better strategy is to use music to rev up your mood, energy, and productivity and then switch it off,” McGonigal says.

Eat for energy.

The more often you consume good-for-you food, the more willpower you’ll have. Studies show that people whose blood sugar (aka glucose) is elevated to a healthy level, as it is after regular meals, have more self-control and can more easily resist junk food. “When your blood sugar is low, it’s harder to control your impulses,” McGonigal says. Need an immediate willpower boost? “Some baby carrots or a handful of raisins will do the trick,” she says. These foods are naturally high in sugar and will raise your glucose supply almost instantly, helping fuel your brain. Even better, to keep yourself willpowered all day, eat healthy meals or snacks every four hours. Choose foods that have a combo of protein, fiber, and complex carbs, like a salad with tofu, nuts, spinach, and tomatoes, or Greek yogurt with fruit.

Plan ahead.

Cut down on the number of decisions you have to make every day and your willpower muscle will automatically get stronger. “Studies show that after you reach a decision, your self-control is worse, and after you exert self-control, you get worse at making decisions,” Baumeister says. So get to work right now at reducing the number of choices you have to make in any 24-hour period. On Sunday, plan your workouts for the week and put them in the calendar on your phone. Every few months, pull together five to 10 outfits for work so you don’t start off each day agonizing over what to wear.

How to Stick to Your Goals

Make exercise automatic.

“Debating whether or not to work out takes a lot of mental energy,” says Charles Duhigg, the author of The Power of Habit: Why We Do What We Do in Life and Business. “But when it happens routinely, like taking a Spinning class every Tuesday and Thursday, and you don’t have to think about it, it’s not so taxing.”

To start a new exercise habit, pick a time when you’ll be able to work out consistently, like first thing in the morning. “Studies show that people who exercise regularly do it at the same hour every time,” Duhigg says.

Also, build get-moving prompts into your day. If you go for a run right after waking up, “put your workout clothes near your bed, where you’ll see them first thing,” Duhigg suggests. Finally, give yourself a little reward every time you finish a workout. “Make sure it’s something you genuinely enjoy,” Duhigg says. That will trick your brain into associating the rush of pleasure that comes from a treat, like a coffee after your morning run, with exercise.

Stress less.

Nothing weakens your resolve or zaps your initiative like stress. “Researchers are just learning how stress is tied to self-control,” Baumeister says. “Our best guess is that both things require the same amount of mental energy.” So once you become stressed, your willpower goes right out the window.

To calm down and replenish your energy, go for a walk. “When stress hits, removing yourself from the situation even briefly helps,” says Suzanne Steinbaum, an attending cardiologist at Lenox Hill Hospital in New York City and the author of Dr. Suzanne Steinbaum’s Heart Book. “By changing your environment, you help change your perception and recharge your batteries.” If possible, go outside, she advises. Fresh air will help you relax and get back on track for success.

Follow your friends.

News flash: You’re still susceptible to peer pressure. “We have evolved to unconsciously imitate those around us,” says James Fowler, PhD, a professor of medical genetics and political science at the University of California, San Diego, and a coauthor of Connected: The Surprising Power of Our Social Networks and How They Shape Our Lives.

Research found that if the person sitting next to us eats a lot, we’re more likely to overindulge as well. Even pals who live hundreds of miles away can affect our habits. “Friends share information about behavior on Facebook and Twitter,” Fowler notes. Similarly, our buds can get us excited about exercise. “If your friend takes up running and says, ‘Hey! I’ve got more energy,’ it may encourage you to start, too,” Fowler says.

Schedule workouts and healthy meals with your fit pals on a regular basis. Making the commitment to get and stay in shape together will help build your willpower and keep you motivated to reach the finish line.

It seems too simple to work, but the science backs it up. With this one simple step, you can learn a whole lot about your diet, and maybe even shed some pounds in the process.

For many people, the thought of precisely dialing in their daily calories, carbs, protein, and fats can be so overwhelming, they want to run screaming into the nearest all-you-can-eat buffet and drown their sorrows in sweet-and-sour pork with white rice, with a final stop to the chocolate fountain.

So, here’s an idea: Don’t change anything—but track everything. Seriously! Don’t limit your calories, or even count them. Just write down what you eat and drink—every meal, every day. Use an app, carry around a notebook or a sheet of paper, send emails to yourself after you eat something—whatever works for you. Just do it.

It sounds too simple to have a meaningful effect, but it does! Here’s why you should consider it.

1. The Science Says It Works

A comprehensive study published by the Kaiser Permanente Care Management Institute’s Weight Management Initiative looked at the impact a food diary had on weight loss among more than 1,700 men and women. Researchers concluded that the best predictor of weight loss wasn’t any particular element in anyone’s diet. Instead, it was how frequently the people in the study updated their food diaries. Those who wrote down their food daily lost twice as much weight as those who didn’t write down their food at all.

“It seems that the simple act of writing down what you eat encourages people to consume fewer calories,” said lead author Jack Hollis, Ph.D. “The more food records people kept, the more weight they lost.”

2. It Helps You Be More Aware Of Portions As Decisions

The difference between a single razor-thin slice of key-lime pie and a couple of beefy slices may seem insignificant when you’re at the table. If you’re used to having a big dessert—or double portions of anything—you may not even think twice about reaching for seconds. But when you track your foods, you are forced to acknowledge these decisions. Even if you don’t know how many calories the slice contains, you are now more aware of how portions are a decision, not just something that happens to you.

Over time, when you write down what you eat, you’ll likely begin to ask yourself before you grab the spatula, “Do I really want this? Do I need it?” That momentary pause may be all you need to stay on track with your larger nutrition goals.

3. It Can Reveal The Gaping Holes In Your Diet

Have you ever followed your version of the “no fun” diet only to discover that you’re still not losing weight? “How is that possible?” you ask yourself. The answer is often not as mysterious as you think.

Writing down every single morsel you eat will force you to acknowledge all those extra bites and sips you take almost unconsciously throughout the day. If you normally drink a sugary coffee in the morning, or a soda or two during the day, or three glasses of wine a night—or all of the above—you may be so deep into your behavioral patterns that you don’t see them anymore.

Well, all of these things count. If you feel inspired, you can take that extra step and figure out how many calories those snacks contain. But you don’t have to. Simply tracking them may be enough.

How To Write Down Your Food

To create the most accurate food diary, write down the food choices and portion sizes of everything single thing you eat. Do it for a day, or even better, do it for a month—even if you don’t change a single thing you eat. Don’t forget to include the things you drink.

Your food diary can be anything: an app, a notebook, an email or text message to yourself, or whatever else works for you. Just be diligent about the act of writing it down, and that’s enough.

Here’s what not to do: Write down ahead of time what you plan to eat for every meal. Yes, it might seem more efficient to do it this way, but it probably won’t be accurate, because it assumes you’re going to eat exactly what you’ve written down—and many of us don’t. Also, don’t forget to include all the bites and nibbles you might indulge in throughout the day.

Give this a shot before you try anything else. You might be surprised at the results.

One of the most common ways that a man enters fitness is by wanting to look like a certain actor. Almost every boy has seen a comic book or watched a movie and thought “I want to look like Superman”. 

    Whether you’re part of the generation that grew up watching Sylvester Stallone in the Rocky movies, or if you just thought that Ryan Reynolds looked shredded in the Blade franchise, and wanted to show the girls at the beach the same type of physique. Hell, even if you enter any movie theater in the US with no background you’ll eventually begin to see a pattern of actors in Hollywood being asked to make really big physical changes in terms of musculature in order to fit a certain role. Case in point, Mark Wahlberg allegedly gained some 20lb of LBM to play professional boxer Mickey Ward in “The Fighter”. Chris Hemsworth was allegedly about 220lb at 6’2″ and in the 10-12% bodyfat range while playing Thor, whereas his natural weight fluctuates around a smaller 180-185lb. I’ve heard from certain big-name trainers in Hollywood that while preparing to play Superman and man of steel, Henry Cavill actually worked up to a near 500 pound front squat to make sure he could walk the walk, not just talk the talk. 

    Evidently the muscles aren’t fake, but we all ask ourselves sometimes; how does John Krasinski go from playing the goofy, lanky dope in a comedy sitcom to playing a Navy SEAL in a major motion picture? Now, anyone who’s ever seen before and after Photoshop jobs knows that there’s a lot more to the way that actors in Hollywood look than just what we see on the screen; however, it’s really hard to to deny at this point that actors in major movies have gone from very skinny to very muscular and back very very fast. The extreme nature of the changes inevitably begs the question of PEDs in Hollywood. 

Do Hollywood stars use Performance Enhancing Drugs?

    There are not very many physiques in Hollywood which would to any reasonable person immediately draw the conclusion that steroids were NECESSARY to achieve it. In fact even our most buffed up action heroes usually fall with a Fat Free Mass Index (FFMI) that is fairly reasonable for a natural lifter with a lot of experience, but that’s not where the secret is. The elephant in the room regarding the physiques of celebrities isn’t how big or lean the male lead of the action movie gets: it’s how fast.

    Major motion pictures are usually filmed in 12-16 weeks, and many A-list celebrities line up their production for the year end to end before taking a break. A solid, dense muscular physique, as any bodybuilder will tell you, can take years and years to develop naturally. This isn’t to accuse this celebrity or that celebrity of using PEDs, but it’s public information that Sly Stallone was stopped at the Australian border with several kits of HGH. When Christian Bale gained 30lb of mass to play Batman, there really isn’t anything unusual about that for a gifted natural. Especially a gifted natural bodybuilder whose entire career is to eat, breathe, and sleep that muscular character to convincingly play the caped crusader. However, what is unbelievable is that Bale had just 12 weeks to accomplish this feat, between hours of filming, reading lines, and doing takes. Sometimes crews film for 20 hours straight on set, which is a huge recovery burden, and limits time for training and planning meals. 

      However, there isn’t anything about a 6’2″ 220lb reasonably lean actor playing the action hero that screams NOT NATTY; however, the fact that he started at 180lb just 16 weeks prior to the film’s debut is a lot more suspect. There have been dozens of news stories about female film stars abusing diuretics and ephedrine to look thin. Why would we assume that that’s the only bodybuilding drug ever used in Hollywood and that men don’t do it too? Yes maybe there is nothing about Jason Momoa’s FFMI that suggests that he isn’t just a gifted natural athlete, but when an actor builds, loses, and then regains that same physique before your milk expires; that’s probably a sign of PED use, not to push the peak limit of physical ability like IFBB Pros do, but to speed up the process to above average. 

What would you do for money?

    There’s only one thing sillier in the world of “fitness fame” than going on a steroid witch hunt, and it’s assuming that people wouldn’t do anything to get an edge when millions of dollars are at stake. Chances are, if your entire career depended on how you look; even if that isn’t very impressive by bodybuilding standards, there’s no doubt that you like so many actors including the myth, John Rambo himself, who most likely used growth hormone, fat burners, and other PEDs not to get huge, but to get from medium to big 10x as fast. 

    Next time you go see a movie in which the male hero is “jacked” by laypeople’s standards, see if you can find what that same actor looked like 3 months ago. That’s where drugs like HGH, thyroid hormones, and clenbuterol really fall into place in Hollywood: speeding up the clock, not necessarily pushing the envelope.

Carnitine is a quaternary ammonium compound, which is essential for metabolic function in all mammals. Carnitine is not only essential for the healthy function of various human physiological systems, but also supplementation with carnitine can confer serious boosts to athletic performance and overall body composition in athletes that supplement with it! Carnitine can be suspended in a liquid or as a raw powder which is taken orally, and which following its breakthrough into the fitness world has undergone extensive medial trials in healthy individuals as well as athletes demonstrating extremely interesting effects on fatty acid metabolism and glycogen preservation.      

    In addition to the potential performance enhancing and physique benefits it provides, carnitine has also been connected in various studies to a lower risk of diabetes and heart disease. One of the primary roles carnitine serves in our body is the carnitine pathway shuttling of fatty acids. This is the process by which fatty acids are directly shuttled into the mitochondria of cells to provide essential cellular energy. Additionally, carnitine activation allows the oxidation of fats directly from cellular material, allowing an athlete to derive energy directly from body fat stores, not just carbohydrate metabolism. Furthermore, the presence of muscle carnitine, which can be metabolized into direct cellular energy, it has a glycogen sparing effect on muscle tissue and thereby exerts an anti-catabolic effect on muscular tissue, preventing the depletion of muscle glycogen throughout strenuous training. This allows an athlete alternative means of energy supply and preserves essential muscle glycogen for longer during workouts.

    Adding to its obvious benefits in terms energy production and the improvement of body composition caused by the direct oxidation of fatty acids, rather than pure carbohydrate metabolism; Carnitine, has been connected to a lower risk of diabetes and the prevention cardiac ischemia (decreased blood flow to the heart). The host of bodily mechanisms in which carnitine plays a role suggests that supplementation with it can contribute to broader holistic health, in addition to providing massive physique benefits in terms of its powerful fat burning effects and extremely efficient energy transportation. Carnitine is in many ways one of the essential bodily compounds with roles in a whole host of physiological processes, among which are several methods bodybuilders can utilize to enhance their physiques and athletic performance in the gym.

    Carnitine is, if not an essential, a very useful product for athletes seeking to improve their overall body composition, through the targeted oxidation of fatty acids from their cellular adipose tissue, or to enhance their workouts and overall energy, strength, and power through training sessions with carnitine mediated muscle glycogen preservation, allowing athletes to train harder, with less fatigue, while directly burning body fat and enjoying a variety of potential health benefits. There are a lot of potential upsides to supplementing with carnitine, but people have been getting jacked for decades before companies started selling carnitine; diet and training should come first; however, there is substantial evidence that carnitine could give you a performance boost.